When exercising, should you do cardio before weights? Or weight training before cardio?

Answer by Alexander Anderson:

My answer will probably sound like an additional complication and unlikely to be popular. But here it is, anyway.

Often, it is convenient to “kill two birds with one stone” i.e. get your cardio and weights done in one go. But the chemistry and physiology of resistance and cardiovascular training are not the same. Therefore, the subsequent outcomes and end results in the human body of these two activities are not the same.
In some cases the physiological response is antagonistic (response will vary with fitness levels) and doing both activities in close proximity to each other for long enough, at a high level of intensity, may not be the best way to arrange your training.
At a low level of fitness training does this factor? No, not very much. But the fitter you are, the more intensely that you train, the more that these mutually exclusive effects will matter to you. If you don’t pay attention to this, will you adapt? The answer is yes, to a certain extent, but not optimally.
A short cardio warmup before your resistance training session (12-15 minutes) might be helpful, but 30 minutes or longer will probably interfere with the adaptations that you are after from weight training.
The best way to maximise gains & optimise your training in either activity is by separating them by as much time (and as many meals) as possible.

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