Cardio Exercises Before Strength Training

Cardio Exercises Before Strength Training

If you do your cardiovascular and strength training work on the same day or in a certain order it is mostly a matter of preference. The evaluation of your fitness goals can help you make a more informed decision. Decide what you want to achieve through your exercise program and schedule your workouts accordingly.

Factors

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If your main goal is to improve your fitness and health, the order and timing of your cardio and strength training is really dependent on you. To increase calorie burn or improve your cardiovascular endurance, it is important to do your cardio first, when the muscles are fresh. On the other hand, if you want to emphasize strength over resistance, do weight training first or on a different day, since the intensity of your strengthening session may decrease after an aerobic workout.

Considerations

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When you combine your cardiovascular and strength exercise on the same day, the order of your activities can be alternated to focus on the resistance one day and force the next. An intense workout with weights before cardio potentially increases the amount of fat you burn during aerobic activity. It can also help you reduce muscle pain. However, you may be too tired to do your aerobic training at a usual intensity. Similarly, after cardio with weight training can affect your form and increase the risk of injury. These really depend on the intensity and duration of each workout.

Benefits

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Both cardio and strength training are important factors in improving fitness and health. Aerobic exercise improves your vitality, helps control weight, strengthens your immune system, reduces health risks associated with inactivity and improves your mood. The benefits of strength training include improvements in bone density, balance and mental concentration. As long as you include both cardio and bodybuilding activities in your exercise regimen, you will reap the benefits of a balanced program, when you do them independently. If continuing with cardio after strength training on the same day works better with your schedule or helps keep you motivated, go for it.

Recommendations

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Try aerobic exercise at least five days a week. By following your cardio workouts with strength training, avoid targeting the same muscles on consecutive days.For example, if you work your legs during strength training on Monday, focus on the upper body on Tuesday. Or if you work all the major muscle groups following cardio on Monday, wait until Wednesday or Thursday to do weight training exercises again. The gain of strength occurs when you give your muscles time to recover. Although you can perform cardio every day if you want, give the muscle groups a break of 24 hours of strength training to get better results. Stretch each muscle group after cardio and strength training sessions. Stretching your muscles after a workout limits muscle pain and helps keep your joints flexible. Hold each stretch for 15 to 20 seconds to get the best results.

Video Tutorial: Cardio Before or After Weights to Burn Fat Fast | Cardio before or after lifting | Weight Training.


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