Should I do cardio or strength training first?

by Josh Salzmann

During my workout, does it matter whether I do cardiovascular or strength training first?

answer

If you have limited time to work out each week, and you need to do both kinds of exercise during one workout, I’d recommend doing the cardio section before the strength training bit, so your muscles can get properly warmed up before you start lifting weights.

But, if you have the luxury of working out several times each week, it’s best to do cardio workouts and strength training on separate days. If you combine the two into one session, you don’t maximise the effect of either type of exercise. This is because you have to ‘stress’ or ‘work’ specific muscles quite intensely, so that they can get stronger as they recover. If you try and run for 20 or 30 minutes, and then lift weights afterwards, you won’t be able to reach your maximum intensity, because you’ll be tired from your cardio workout.

If you’re in a gym, I always recommend doing a total body workout with weights, where you work all your major muscle groups to failure, or until you can do no more. You’ll burn more calories and raise your metabolism after strength training, than after cardio exercise. And if you work intensely, you’ll burn even more calories afterwards, because your body burns them as it recovers. You can save your cardio workouts for when you’re outdoors or in a place that doesn’t have gym equipment but, in truth, working out intensely with weights elevates your heart rate, and functions as an interval cardio workout.

Another note about strength training: abdominal work should always be done last. This is because your abs need to remain engaged during your entire workout, to protect your lower back from injury. If you work these muscles to fatigue, at the beginning of your workout, they may not be strong enough to support the rest of your body, throughout your routine.

For more information about Josh Salzmann check out www.salzmann-fitness.com.

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Should I do cardio or strength training first?