Cardio and Weightlifting: Which Comes First for Your Fitness Goals?

Understanding Cardio and Weightlifting

Cardio and weightlifting are crucial for achieving fitness goals. The debate over whether to perform cardiovascular exercises before or after weight lifting remains prevalent. Each approach significantly impacts workout effectiveness and muscle growth. According to Sanjay Goyal, Managing Director of PowerMax, individual preferences and fitness objectives play a vital role in this decision.

Pros and Cons of Cardio Order

Performing cardio as a warm-up can enhance cardiovascular endurance and encourage fat burning, but it may also lead to fatigue that impairs strength. In contrast, doing cardio after weight lifting allows for optimal energy use during strength training, which is essential for muscle growth.

Impact on Muscle Growth

• Preceding weightlifting with cardio may deplete glycogen stores, hindering performance.
• Lifting weights first maximizes energy for strength training and enhances muscle growth.
• Post-lifting cardio can improve recovery and promote fat burning.

Best Cardio Practices for Weight Training

Moderate-intensity cardio, like brisk walking and light jogging, pairs well with weightlifting before sessions. For optimal outcomes, high-intensity cardio workouts, such as HIIT, are best performed after strength training.

This strategic approach can help individuals optimize their workout routine to achieve their fitness goals effectively.