In the world of fitness, one common question that often arises is whether it is beneficial to perform strength training after cardio. This is a topic that has sparked much debate among fitness enthusiasts and professionals alike. Let’s explore this issue in detail.
The Basics of Cardio and Strength Training
Cardiovascular exercise, or cardio, is any activity that elevates the heart rate and keeps it elevated for an extended period. Examples include running, cycling, swimming, and using cardio machines like the treadmill or elliptical. The main goal of cardio is to improve cardiovascular health, increase endurance, and burn calories. It primarily targets the heart, lungs, and circulatory system, enhancing the body’s ability to transport oxygen and nutrients.
On the other hand, strength training involves using resistance, such as weights, resistance bands, or bodyweight, to build muscle strength, increase muscle mass, and improve bone density. Exercises like weightlifting, push-ups, pull-ups, and squats are common forms of strength training. It focuses on stressing the muscles, causing microscopic damage that, when repaired, leads to muscle growth and increased strength.
The Physiology Behind the Question
When considering whether to do strength training after cardio, it’s essential to understand the physiological responses of the body. Cardio workouts typically deplete glycogen stores in the muscles and liver. Glycogen is the body’s primary source of energy during exercise. After a cardio session, the body is in a state of energy depletion, and blood flow is directed towards the cardiovascular system to help with recovery and cooling down.
Strength training, on the other hand, requires a significant amount of energy and relies on the availability of ATP (adenosine triphosphate) and glycogen. If glycogen stores are low due to prior cardio, it may affect the intensity and effectiveness of strength training. Additionally, strength training causes muscle damage, and the body needs resources to repair and build muscle. If the body is already fatigued from cardio, it might not have sufficient energy and resources to optimally handle the demands of strength training.
Benefits of Doing Cardio First
Warm-Up and Fat Burning
Cardio can serve as an effective warm-up. It increases body temperature, which makes the muscles more pliable and reduces the risk of injury during strength training. For example, a light jog on the treadmill for 5-10 minutes before lifting weights can get the blood flowing and prepare the joints for more intense movement.
From a fat-burning perspective, starting with cardio can put the body in a calorie-deficit state earlier. Since cardio burns calories directly, it can help create a more significant overall energy expenditure during the workout session. If weight loss is a goal, this initial calorie burn can contribute to the daily deficit needed to shed pounds.
Improved Cardiovascular Endurance
Performing cardio first allows for a focused effort on improving cardiovascular function. By challenging the heart and lungs at the beginning of the workout, you can enhance their capacity over time. This can be especially beneficial for endurance athletes or those looking to improve their stamina for activities like long-distance running or cycling.
Drawbacks of Doing Cardio First
Reduced Strength and Power Output
As mentioned earlier, cardio-induced glycogen depletion can lead to decreased strength and power during strength training. Studies have shown that when glycogen levels are low, the ability to lift heavy weights or perform explosive movements like plyometric exercises is compromised. For example, an athlete who has just completed a 30-minute high-intensity cardio session may find it more difficult to perform a set of heavy squats at their usual intensity.
Increased Fatigue and Risk of Injury
The fatigue from cardio can affect neuromuscular coordination. When the body is tired, the communication between the nervous system and the muscles is not as efficient. This can lead to improper form during strength training, increasing the risk of injury. For instance, if a person is fatigued from a long run and then attempts to do bench presses, they may not be able to maintain proper shoulder and elbow alignment, putting stress on the joints and increasing the likelihood of a strain or other injury.
Benefits of Doing Strength Training First
Maximal Strength and Muscle Building
When you start with strength training, your glycogen stores are relatively full, allowing you to perform at a higher intensity. This is crucial for maximizing muscle growth and strength gains. For example, if you aim to increase your bench press max, starting with strength training gives you the energy and focus to lift heavier weights and stimulate more muscle fiber recruitment.
Also, strength training first can lead to a greater post-workout anabolic response. The muscle damage caused by strength training triggers the body to release growth factors and hormones like testosterone and insulin-like growth factor 1 (IGF-1). These hormones are essential for muscle repair and growth. If you do cardio after strength training, the milder anabolic response of cardio may not interfere as much with the more significant strength-training-induced anabolic response.
Better Neuromuscular Adaptations
Focusing on strength training first allows for better neural activation. The nervous system learns to recruit muscle fibers more efficiently, which is essential for improving strength and power. If you do cardio first and then strength training, the fatigue may disrupt this neural learning process. For example, in exercises like deadlifts, proper neural activation of the back and leg muscles is crucial, and starting with strength training gives the nervous system a better chance to adapt and improve this activation.
Drawbacks of Doing Strength Training First
Limited Cardio Performance
After a strenuous strength training session, the body may be fatigued, and glycogen stores may be partially depleted. This can lead to a less effective cardio workout. For example, if you try to run at a high intensity after a heavy leg day of strength training, you may find that your running speed and endurance are significantly reduced.
Increased Risk of Overexertion and Overtraining
Combining strength training and cardio in one session, especially if done in the wrong order, can increase the risk of overexertion. If you push too hard during strength training first and then attempt a challenging cardio session, you may overtax the body’s recovery systems. Over time, this can lead to overtraining syndrome, which is characterized by symptoms like fatigue, decreased performance, and increased susceptibility to illness.
Individual Considerations
Fitness Goals
If the primary goal is weight loss, starting with cardio may be beneficial as it can create a calorie deficit more quickly. However, if the focus is on building muscle and increasing strength, starting with strength training is likely a better option. For someone looking to improve their overall athletic performance, a combination of both in the right order and with proper recovery is key.
Fitness Level
Beginners may find it more challenging to perform both cardio and strength training in one session, regardless of the order. They may need to start with shorter, less intense workouts and gradually build up. More advanced athletes may be able to tolerate and benefit from more complex combinations of cardio and strength training, but they still need to be mindful of overtraining.
Time Constraints
If time is limited, it may be necessary to prioritize one type of exercise over the other. For example, if you only have 45 minutes, you may choose to focus on either a high-intensity strength training session or a cardio session, rather than trying to do both and not giving either sufficient attention.
Conclusion
In conclusion, the question of whether it is good to do strength training after cardio does not have a one-size-fits-all answer. It depends on various factors such as fitness goals, fitness level, and time constraints. Both cardio and strength training offer unique benefits, and the order in which they are performed can impact the effectiveness of the workout and the body’s response. Understanding the physiology behind each type of exercise and how they interact is crucial for designing an optimal fitness routine. Whether you choose to start with cardio or strength training, proper warm-up, cool-down, and recovery strategies are essential to prevent injury and promote overall health and fitness. Fitness enthusiasts and athletes should experiment with different combinations and orders of cardio and strength training, while also listening to their bodies, to find the approach that works best for them and helps them achieve their specific fitness objectives.
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