03/21/2017
Which should you do first- Cardio or Strength Training?
The answer might surprise you!
Alright guys, we are all guilty of running over to that treadmill first thing in the morning when we are half asleep (5 am- looking at you!). For my first article, I am going to answer a very important question in the world of fitness. Is it better to do weight lifting before cardio? Yes, performing strength training sets before your cardio session WILL lead to better results. Here is why.
When you perform a 30 minute "cardio" session- i.e. running on the treadmill, your body will deplete most of it's glycogen stores within the first 20-30 minutes of the workout. What happens after those 20 to 30 minutes? Typically, that's when the body taps into fat reserves (woo hoo!) but sometimes it doesn't always work that way when performing your cardio session before strength training. Once the glycogen stores are depleted, the the primary energy source for weight training is NOT stored fat. Instead, the body will release cortisol (the stress hormone) without adequate levels of testosterone which actually prevents the body from using fat as energy and will use lean muscle instead. That means greater lean muscle loss over time! Definitely not a good thing as lean muscle is what is responsible for burning calorie around the clock and will elevate our metabolism for the LONG TERM!
Also, performing your cardio routine before strength training will make you feel more exhausted before even touching the weights which will result in a weight training session that won't be as effective as it could be. You won't be able to lift to your maximum capability than when you were "fresh" at the beginning of the workout. You may also feel weaker heading over to the weight rack, and the chance of injury while weight training may be greater. And ultimately, changes in body composition (fat loss and lean muscle gain) are the result of an effective strength training regimen coupled with high intensity interval training (thank you, Orangetheory Fitness!).
A counterargument may be "But my goal is to be a faster runner. Won't lifting weights before running on the treadmill make me tired by the time I get to the treadmill and cause me to run slower?" While the answer is YES, think of the long term benefits. So, yes, you will not be able to be as "fast" or perform in your cardio sessions as well than if you had completed your cardio session first. However, cardio is cardio. Your heart rate will elevate regardless of how fast you're going so you're body will be oxidizing fat as fuel regardless. But if you're worried about performance as an athlete, performing cardio while fatigued may be a great thing. That feeling of "running on dead legs" will actually make running on "fresh legs" THAT much easier when you are given the opportunity. Which will allow you to run faster because you have trained your body to push through cardio while fatigued.
So next time you're heading into the gym or to your OTF class and deciding whether to start on the rower or treadmill, I hope this article has convinced you to make that simple switch from the treadmill to the rower!
-Allie Gordon
B.S. Sport and Exercise Science/ Fitness Training Minor
