Weights before Cardio

PrettyInPunk

Why should you do weights before cardio? I always do cardio before weights as im wrecked afterwards

wasabi

Well there are no absolutes, everything depends on your personal goals.

For your normal gym member who's doing a mixture of cardio and weights in order to lose fat and look better, you want to do weights first because:

1) they're just more important - lifting weights is how you retain your lean mass and build more, this is the stuff that makes you look good (lean, 'toned', whatever) and keeps your metabolism high so you don't put on fat. Do them first so you have more energy and can lift better.

2) After your weights session your body has depleted a lot of its ready stores of energy - therefore your body must burn body fat sooner than if you did your cardio first. So you don't have to do nearly as much cardio for the same sort of results.

It seems a bit counterintuitive at first, but really weights first makes a lot of sense for most people.

g'em

PrettyInPunk wrote: »

I always do cardio before weights as im wrecked afterwards

That's exactly why you should do weights first. Weights increase your lean mass which increases your resting metabolism much better than cardio can. Weights are a priority, do them before cardio. Exercise depletes glycogen (stored energy) in your muscles so if you do weights first it allows you to do it more efficently.

Think of it as sprinting and walking. Sprinting gets you further in a short space of time (it's more efficent) - weights are kind of the same. If you do a long walk first you won't have much energy to sprint, even though you know that you'll get better results with the sprints. Hence, sprint (weights) first, and walk (cardio) after. Active recovery! Does that make sense?!?!

WHIP IT!

g'em wrote: »

Think of it as sprinting and walking. Sprinting gets you further in a short space of time (it's more efficent) - weights are kind of the same. If you do a long walk first you won't have much energy to sprint, even though you know that you'll get better results with the sprints. Hence, sprint (weights) first, and walk (cardio) after. Active recovery! Does that make sense?!?!

That's actually a very good analogy - I was surprised myself the first time I heard it said that weights were more effective before cardio, rather than after...

Corksham

If for example you run for 30mins - 1hour 3/4 times a week what kind of weights should you do first? ie how intense should it be? The reason I ask is I would find it hard to do a long run after a tough weights sessions so would it be a light weight session before the run or an intense session of heavy weights?
thanks

Vegeta

Corksham wrote: »

If for example you run for 30mins - 1hour 3/4 times a week what kind of weights should you do first? ie how intense should it be? The reason I ask is I would find it hard to do a long run after a tough weights sessions so would it be a light weight session before the run or an intense session of heavy weights?
thanks

depends on your goals I suppose. So what are your goals?

In general I would say the weights session should be as hard as it can be otherwise you are just going through the paces

Could do cardio on other nights!

olaola

Corksham wrote: »

The reason I ask is I would find it hard to do a long run after a tough weights sessions so would it be a light weight session before the run or an intense session of heavy weights?
thanks

I think about it as if I'm starting running again and it just takes that bit longer to build up your fitness. As if you're turning your fitness clock back a month or two! You'll eventually be able to do the same if you keep at it.

rubadub

g'em wrote: »

Exercise depletes glycogen (stored energy) in your muscles so if you do weights first it allows you to do it more efficently.

And also there are some reasons/theories why doing cardio when depleted of glycogen can be an advantage, i.e. it is said by some that it results in your body using more fat as energy as you have no glycogen left to use up in your muscles. This is why some people will do cardio in the morning before breakfast- fasted cardio.

My main goals are fat loss, and rasining my metabolism so I can eat what I want, so makes perfect sense to do wieghts & then cardio. If I was in a gym I would only do weights, as I can get all my cardio in during daily life, doing functional work.

Corksham

Vegeta wrote: »

depends on your goals I suppose. So what are your goals?

In general I would say the weights session should be as hard as it can be otherwise you are just going through the paces

Could do cardio on other nights!

Fair point I agree weights should be as hard as possible alright which kinda gets back to my point about then going for a run after it!! I personally would find it very hard as wouldnt have the energy, it may certainly suit others though
My goals are just to keep somewhat in shape, Im doing lots of running at the moment and hope to do a marathon in '08.

Sgt Slaughter

If you have time for training twice in the day. Say you can train for an hour at lunch time and then train in the evening, which is better to do in the afternoon/evening or does it matter. Not looking to lose any weight just simply to stay fit and also to bulk up