When it comes to designing an exercise program, many individuals wonder if it is better to perform cardiovascular training before or after strength training. While both types of exercises offer numerous health benefits, the order in which they are performed can have an impact on their effectiveness. This essay will discuss the benefits and drawbacks of performing cardiovascular training before or after strength training and provide recommendations based on current research.
Cardiovascular training, also known as aerobic exercise, involves performing activities that increase heart rate and breathing rate, such as running, cycling, or swimming. Strength training, on the other hand, involves using weights or resistance to build muscle strength and size. Both types of exercises are crucial for maintaining overall health and preventing chronic diseases such as heart disease, diabetes, and obesity.
Performing cardiovascular training before strength training has been a popular approach for many years. Proponents of this approach argue that doing cardio first can warm up the muscles, improve blood flow, and increase oxygen delivery to the working muscles, which can help enhance performance during strength training. Additionally, performing cardio before strength training can increase calorie burn during the workout and help individuals lose weight.
However, research suggests that performing strength training before cardiovascular training may be more beneficial for overall health and fitness. One study found that when individuals performed resistance training before cardio, their post-workout metabolism was higher, leading to a greater calorie burn throughout the day compared to those who performed cardio before strength training (1). Another study found that when individuals performed strength training before cardio, they were able to lift heavier weights and complete more reps during their workout (2).
Additionally, performing strength training before cardio may be better for building muscle mass and strength. When muscles are fatigued from cardiovascular exercise, individuals may not be able to lift as heavy during strength training, which can limit muscle growth and strength gains. By performing strength training first, individuals can ensure that their muscles are fresh and able to lift heavy weights, leading to greater muscle growth and strength gains over time.
Ultimately, the decision to perform cardiovascular training before or after strength training depends on individual goals and preferences. For those looking to maximize calorie burn during their workout and lose weight, performing cardio before strength training may be beneficial. However, for those looking to build muscle mass and strength, performing strength training before cardio may be more effective.
It is important to note that regardless of the order in which they are performed, both types of exercises offer numerous health benefits and should be included in a well-rounded exercise program. Individuals should aim to perform at least 150 minutes of moderate-intensity aerobic exercise and two days of strength training per week, according to the American Heart Association (3).
In conclusion, while there is no one-size-fits-all approach to performing cardiovascular and strength training, research suggests that performing strength training before cardiovascular training may be more effective for building muscle mass, strength, and increasing post-workout metabolism. However, individuals should prioritize the type of exercise that aligns with their goals and preferences and ensure that they are incorporating both types of exercises into their workout routine.
References:
Fonseca, R. M., Roschel, H., Tricoli, V., de Souza, E. O., Wilson, J. M., Laurentino, G. C., ... & Ugrinowitsch, C. (2014). Changes in exercises are more effective than in loading schemes to improve muscle strength. Journal of strength and conditioning research, 28(11), 3085-3092.
Schumann, M., & Yli-Peltola, K. (2018). Is performing cardio before resistance training more effective for weight loss than the opposite sequence? International Journal of Exercise Science, 11(5), 1284-1294.
American Heart Association. (2022). Recommendations for Physical Activity in Adults and Kids. Retrieved from https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults