Cardio: before or after weight training?

When it comes to cardiovascular training there are many philosophies, questions and myths. Should you do cardio before or after weight training? Should you do it in the morning on an empty stomach to burn more fat? How long should you do cardio for? Is the treadmill better than the elliptical? These questions and more have been floating around gyms forever and now I’ll give you my take on it.

The bottom line is as long as you incorporate it into your workout and work at the appropriate intensity you will be fine. Now, what is the appropriate intensity? That depends on your goals. Obviously weight loss goals will require more cardio but that does not mean you need to run for hours, unless you are training for a marathon which most of you are not. Over doing when it comes to cardio also works against muscle building so keep that in mind for those of you who are trying to gain lean muscle mass. Try to keep it between 25-40 minutes and don’t be afraid to push yourself. By that I mean if you can read a book or magazine during a training session, you are not working hard enough. Working at a continuous pace for a long period of time will burn calories but it may not get the heart rate as high as you need to work towards your goal. Shorter bouts of cardio with a faster speed or more of an incline will keep your heart rate higher for a longer period of time which will be much more beneficial for you in the long run and will keep your workouts much less time consuming. Remember it is quality not quantity.

As for when to do your cardio; whenever you like or whenever you have time. Doing it before weight training does not achieve better results. Just keep in mind that it may leave you fatigued and take away from the resistance training part of your workout. For this one it comes down to preference. Training the cardiovascular system on an empty stomach may not be the best idea either. The body needs fuel to perform tasks. Not providing your body with proper fuel or supplementation before, during and after workouts will negatively affect your performance and results. For an in depth analysis on your current eating habits and creating a structured eating regimen tailored specifically to your body and your goals, Fitness 365 can set up an appointment for you with our nutrition specialist. Feel free to ask myself or any of our staff for assistance.

I’ve said what I had to say so get out there, work hard, be safe and have fun!

Michael Lanni
Head Trainer