When it comes to designing a workout routine, one common question is whether to start with strength training or aerobic exercise. Some people prefer to start with strength training to build muscle and improve overall fitness, while others prefer to start with aerobic exercise to improve cardiovascular health and burn calories. In this article, we’ll discuss the benefits and drawbacks of starting with either exercise or aerobic exercise.
1. Starting with Exercise
Strength training, also known as resistance training, involves using weights or resistance bands to build muscle strength and endurance. This type of exercise is beneficial for improving overall fitness, increasing muscle mass, and reducing the risk of injury.
Starting with strength training can be beneficial for those who are looking to build muscle or improve their overall fitness. By starting with strength training, you can focus on building muscle and improving your overall strength before moving on to aerobic exercise.
However, starting with strength training may not be the best option for those who are looking to improve their cardiovascular health or burn calories. Strength training is not as effective at burning calories as aerobic exercise, and may not provide the same cardiovascular benefits.
2. Starting with Aerobic Exercise
Aerobic exercise, also known as cardio, involves activities such as running, cycling, or swimming that increase heart rate and improve cardiovascular health. This type of exercise is beneficial for improving overall fitness, burning calories, and reducing the risk of chronic diseases such as heart disease and diabetes.
Starting with aerobic exercise can be beneficial for those who are looking to improve their cardiovascular health or burn calories. By starting with aerobic exercise, you can focus on improving your cardiovascular health and burning calories before moving on to strength training.
However, starting with aerobic exercise may not be the best option for those who are looking to build muscle or improve their overall strength. Aerobic exercise is not as effective at building muscle as strength training, and may not provide the same strength-building benefits.
3. Combining Exercise and Aerobic Exercise
While starting with either exercise or aerobic exercise can be beneficial, combining both types of exercise can provide the most benefits. By combining exercise and aerobic exercise, you can improve both your cardiovascular health and muscle strength.
One way to combine exercise and aerobic exercise is to alternate between the two types of exercise during your workout. For example, you could start with 20 minutes of aerobic exercise, followed by 20 minutes of strength training, and then finish with another 20 minutes of aerobic exercise.
Another way to combine exercise and aerobic exercise is to incorporate both types of exercise into each workout. For example, you could perform strength training exercises that also incorporate aerobic exercise, such as kettlebell swings or jumping jacks.
By combining exercise and aerobic exercise, you can improve your overall fitness, burn calories, and reduce the risk of chronic diseases.
4. The Science Behind Exercise Order
The order of exercises in a workout can have an impact on the effectiveness of the workout. While there is no one-size-fits-all answer to whether exercise or aerobic exercise should come first, there is some scientific evidence to suggest that the order of exercises can impact the results.
One study published in the Journal of Strength and Conditioning Research found that starting with aerobic exercise before strength training resulted in greater fat loss than starting with strength training before aerobic exercise. The study also found that starting with aerobic exercise did not negatively impact strength gains.
Another study published in the Journal of Sports Science and Medicine found that starting with strength training before aerobic exercise resulted in greater improvements in muscular strength and power than starting with aerobic exercise before strength training. However, the study also found that starting with strength training did not negatively impact cardiovascular fitness gains.
Overall, the scientific evidence suggests that the order of exercises may impact the results of a workout, but the specific order that is best for an individual may vary depending on their fitness goals and personal preferences.
5. Factors to Consider
When deciding whether to start with exercise or aerobic exercise, there are several factors to consider. These factors include fitness goals, personal preferences, and time constraints.
If your primary fitness goal is to build muscle and improve overall strength, starting with exercise may be the best option for you. On the other hand, if your primary fitness goal is to improve cardiovascular health and burn calories, starting with aerobic exercise may be the best option.
Personal preferences are also important to consider. Some people may find that they enjoy starting with exercise more than starting with aerobic exercise, while others may prefer the opposite.
Finally, time constraints may also play a role in the decision of whether to start with exercise or aerobic exercise. If you have limited time to exercise, you may need to prioritize one type of exercise over the other.
6. Conclusion
In conclusion, whether to start with exercise or aerobic exercise depends on several factors, including fitness goals, personal preferences, and time constraints. Starting with exercise can be beneficial for those who are looking to build muscle or improve overall fitness, while starting with aerobic exercise can be beneficial for those who are looking to improve their cardiovascular health or burn calories.
Combining exercise and aerobic exercise can provide the most benefits, but the specific order of exercises may vary depending on individual goals and preferences. It’s important to experiment with different workout routines and find the one that works best for you and your fitness goals.
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