It is very common to see people at the gym, for instance, prioritizing cardio training before moving on to weightlifting. Many individuals believe that this is the correct way to train, but in reality, it might not be so.
There is growing evidence that this sequence may not be yielding the expected results and could even hinder your progress in weightlifting, affecting the overall effectiveness of your workout. If you aim to optimize your training routine for maximum benefits, it’s essential to reconsider the sequence of your exercises.
In this article, I will show you why weightlifting should come before cardio and how this simple change can be the key to maximizing the results of your efforts. Follow along!
Maximizing results with prioritized weightlifting
Scientific evidence has demonstrated the effectiveness of reversing the common logic by prioritizing weightlifting before cardio. The reason behind this is that, after an intense cardio session before weightlifting, energy stores tend to be significantly reduced.
Cardio exercises are highly catabolic, meaning they consume a large amount of energy. So, when transitioning to weightlifting, there is less strength for lifting weights. This energy is crucial for muscles during strength training, and its reduction results in a loss of strength and endurance, making weight lifting more challenging.
Therefore, if you move on to weightlifting after cardio, the result is a significantly inferior performance, with lower muscle strength for exercise execution and consequently less stimulation on the muscles. The outcome is a workout of mediocre quality with limited long-term results.
Prioritizing weightlifting before cardio is a smart strategy to maximize results in terms of muscle definition, strength gain, and even weight loss, as we will see below.
How weight training enhances fat burning
I can assert that, regardless of your goal, weight training should be part of your exercise routine, and it is even more effective when done before any other activity. Going beyond aerobic exercises and incorporating regular strength training into your fitness routine can have a significant impact on weight loss efforts, for example.
By prioritizing weight training before other physical activities, we stimulate muscle growth in the body, which has a major impact on optimizing metabolism. In simple terms, more muscles equal a faster metabolism.
Muscles are metabolically active tissues, meaning they burn calories even when our body is at rest. With increased muscle mass, our body becomes more efficient at burning fats and calories, resulting in more effective long-term weight loss.
But it’s not just in the aspect of fat burning that weight training stands out. Investing time in strength training also leads to higher bone density and improves blood glucose control, which is highly beneficial for overall health. Additionally, weightlifting enhances balance, posture, and reduces the risk of injuries.
Thus, the common logic of going straight to cardio is reversed. The idea is to start with weight training and then proceed to aerobic exercises, forcing the body to use fat reserves as the primary source of energy. This efficient method ensures benefits by optimizing fat burning and building stronger, healthier muscles.
Maximizing workout time: Strength training and cardio
Despite everything, cardio training is still essential for our routine. Cardio workouts, involving activities like running, cycling, swimming, among others, are essential for cardiovascular health and fat burning. The duration can vary from 15 minutes to 1 hour, depending on your physical endurance, available time, and goals.
However, the challenge many people face is how to fit both strength and cardio workouts into their routine without compromising the limited time they have for exercise. The answer lies in mixed training sessions.
You can combine strength training with cardio exercises, maximizing workout time and achieving different fitness goals simultaneously. Besides optimizing workout time, this approach allows you to activate a variety of muscle groups while keeping your heart rate high, aiding in efficient fat burning.
In this approach, you can start the session with weights, thereby enhancing your fat-burning potential from the beginning. After the weightlifting session, introduce a brief period of cardio exercises to keep your heart rate elevated and continue burning fat. This can be repeated in several cycles, alternating between cardio and strength exercises.
However, before starting any workout program, it is crucial to consult with a professional or personal trainer. Once your current fitness level is assessed, you can receive workout routine suggestions that align with your goals and fit your lifestyle.
The final verdict for your exercise program
In conclusion, while cardio is crucial for cardiovascular health and fat burning, those without difficulties gaining muscle mass may consider reducing cardio exercise and focusing even more on strength training and weightlifting.
It’s worth noting that the only time I recommend cardio before weightlifting is for high-performance athletes whose primary performance goals are tied to aerobic activities such as running, cycling, or swimming.
Regardless of your goals or fitness level, the best way to optimize the order and structure of your workout program is to seek advice from a fitness professional. This ensures a balanced and effective approach that caters to your individual needs.
Do you go to the gym, eat well and still not get the expected results? Something you are doing is wrong. Let me analyze what can be improved in your routine and you will have incredible results with a plan made especially for you in terms of exercise and nutrition.
Delano Pinheiro 