Are you contemplating which you should do first in your fitness program . . . the cardio or the lifting? It’s a bit like asking which came first – the chicken or the egg.
Or at least it used to be like asking that question. Today there are several studies which will give a definitive answer to your question, depending upon your ultimate goal. If you want to gain more muscle mass the answer will be different than if you just want to achieve greater lean muscle and improve your cardiovascular health.
In a study released in early 2014 from scientists in Finland, the researchers found that the training order – cardio first, weight lifting second or visa versa – does not have a strong effect on the adaptation of the body. This means that for the average person who wants to improve their cardiovascular health and increase their muscle strength, doing cardio before or after weight lifting won’t have a significant impact. (1)
The study researchers also found that in the early stages of training for individuals who were just starting a fitness program or who had not been working out for several months, the recovery time of the people who started with the cardiovascular exercise was more prolonged. Instead they recommended performing a combined session of cardio and weight training for 90 to 120 minutes 2 – 3 times per week. They found that this training schedule did not have any differences in the adaptation of the body to exercise and reduced the time needed for the athlete to achieve the same goals.
On the other hand, in a study released in 2009 in the journal Sports Medicine, researchers found that resting between sets of weight lifting and not incorporating cardio training or circuit training had a great influence on the efficiency of the training set and the effectiveness of the program. Short resting intervals between sets improved muscle endurance and strength over time. (2)
If you are looking for greater after burn, or the number of calories that are burned even after you have completed your program for the day, then the research says you should be doing your cardiovascular exercise second and your lifting first. Some therapists advise that you should do the weight lifting first to lower the glycogen stores in the muscle and encourage the body to burn fat during the cardiovascular training. However, you must also address your own goals for the training program.
If you want to burn fat and calories, then weight train first and do your cardio second. If you are looking for greater muscle mass, be sure to do cardio before or after but not between sets (as you would for circuit training). If you haven’t been exercising a lot lately, and are starting fresh, then add the cardio after the weight lifting to reduce your recovery time.
Take a strong look at the goals you have for your program and make your decisions using this information. There is no cookie cutter program that is a one size fits all program.
References:
(1) Academy of Finland: Performing Cardio, resistance training during same session; does order matter
http://www.sciencedaily.com/releases/2014/03/140313092224.htm
(2) Sports Medicine: Rest Intervals Between sets in strength training
http://www.ncbi.nlm.nih.gov/pubmed/19691365
Resources:
Metabolic Effect: Cardio or Weights, Which should you do first
http://www.metaboliceffect.com/cardio-weights-first/
Arizona Central: The Effects of Cardio Between Weight Lifting Sets
http://healthyliving.azcentral.com/effects-cardio-between-weightlifting-sets-11738.html
New York Daily News: Cardio before strength training or vice versa
http://www.nydailynews.com/life-style/health/cardio-strength-training-order-matter-article-1.1721536
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