One of the most common questions is, “Should I do cardio before or after weights?” What do you think, when is the right time?
The majority of fitness experts will advise you to do the cardio after the weight training, because if you do cardio first, it uses up much of the energy source for your anaerobic work (strength training) and fatigues the muscles before their most strenuous activity.
This same view holds that strength training first will deplete the muscles’ stored carbohydrates (glycogen or sugar), and therefore, will enhance fat burning during the cardio workout due to the lack of available sugar for fuel.
Reasons To Do Cardio After Weights
1. Increased Energy For Lifting Weights
During exercise, the body uses stored energy in our muscles called glycogen. If glycogen levels are low, it affects our energy levels for workouts. For example, if you’ve ever gone on a low carb diet and experienced less energy during workouts, then you know what it feels like to have low glycogen levels. The same phenomenon happens if you do cardio before strength training – you use up your body’s preferred energy source for intense exercise. If you use up that energy, it won’t be available when you need to lift heavy weights, making a goal of building muscle, increasing strength, or maximizing calorie burn through weight lifting compromised.
2. Favorable Changes in Blood PH
Completing cardio can make your blood more acidic. As you exercise, energy gets broken down and utilized to make lactic acid. Although lactic acid helps to replenish your fuel sources for continued exercise, it does so by creating excessive hydrogen ions. These hydrogen ions need to be buffered, which your body handles at an ineffective rate, lowering your pH (which makes your blood plasma more acidic). This acidic environment causes muscular fatigue and performance drops. So besides using the energy you need for heavy resistance training, doing cardio first also makes it harder for you to contract the muscles.
3. Favorable Hormonal Changes
By completing cardio first, cortisol is released without a concurrent increase in testosterone. Cortisol breaks down muscle in order to give your body the continued energy to workout. This works fine when doing cardiovascular exercises and happens extensively in long duration cardio (think marathons), but is detrimental to building muscle if there’s not a concurrent increase in testosterone. For example, when you’re strength training, cortisol levels will go up but so will testosterone levels. This hormonal shift not only allows you to have energy for the workout, but also helps to rebuild muscle after the session. Without these changes in hormonal profiles, it becomes much harder to gain muscle.
4. Greater Afterburn Effect
The workout that causes the largest afterburn effect will be the most effective for fat loss because you will
not only burn calories during your workout, but also for up to 48 hours afterwards. While the research is inconclusive (some studies show the afterburn effect to be greater with cardio before weights), an intense metabolic resistance trainingworkout can create a very large afterburn effect and increase your cardiovascular health. A traditional bodybuilding workout on the other hand will not create a very significant afterburn effect so in that case, cardio before lifting may make sense from a fat loss perspective.
5. Exercise Feels Harder Doing Cardio First
The “perceived exertion” rates (how hard exercise feels) is higher when you do cardio before strength training – even if the results you get from both routines are the same. This simply means that if you do the same routine, but do cardio first, it will feel much harder then if you did the same exact workout by doing the strength portion first. In other words, all of those reasons listed above truly do make your workouts feel harder. The sad part is that this method is not more effective for fat loss or muscle gain than if you simply did the strength first. 2
6. Less Risk of Injury Due to Fatigue
If you try maxing out on squats after an intense cardio session, you may be mentally and physically fatigued, which increases the chance of injury. Besides needing the mental fortitude to put a heavy weight on your back after cardio, you will also need the help of a number of smaller “assistance muscles” to help with the movement. These may have become fatigued from the cardio beforehand. By tiring these stabilizer and assistance muscles before performing heavy strength training, you risk the chance of completing an exercise incorrectly or with improper form.
Does Cardio On An Empty Stomach Burn More Fat?
You can often hear people say that doing cardio on an empty stomach will help you burn more fat. This is not completely true.
In fact, when you’re doing a cardio exercise with food in your stomach, fat loss doesn’t occur during the session but hours AFTER. On the other hand, when you do your cardio session with an empty stomach, you will burn more fat WHILE exercising.
So, Should I Do Cardio On An Empty Stomach?
Research has shown that people who do cardio with an empty stomach will burn more fat while exercising but less fat during the rest of the day. But since you don’t have enough glycogen (energy), your mind and your body will feel tired.The lack of muscle glycogen will lead your body to find energy somewhere else; your muscles (catabolism).Indeed, an intense cardio session with an empty stomach will obviously make you lose muscle. This is why most trainers will tell you that doing cardio with an empty stomach is not healthy.
This is why it’s important to do cardio with at least a little snack before. It will help you avoid the catabolic state and make you get better results.
What Is A Catabolic State?
A catabolic state is when your body runs out of energy and use muscle tissue as a source of energy. Every person who practice sport should definitely avoid entering into this state. You can prevent catabolism by consuming the right nutrients before and after your workout (cardio or anything else).
This is why you should always eat something before a cardio session, even a banana could save your muscles.
Why Not Combine Cardio and Weights?
If you’re truly pressed for time, you can combine strength and cardio movements. An example would be to complete two strength training exercises – think lunges and cable rows – followed by bike sprints for 30 seconds. By combining the strength and cardio portion, you are satisfying the need to create damage to the muscle, keep your heart rate high throughout the session and have more spikes to your heart rate creating a greater oxygen debt.