Cardio Before Or After You Lift Weights?

Picture from Diamondback Fitness

Last week's post was about weekend warriors, who did not have enough time to exercise during weekdays. My patient who read that post was asking me if she should lift weights or do cardio first if she wanted to do both back to back. I told her it depends on her athletic goals and how much time she can spare working out. 

So should you lift weights first or cardio (or aerobic training) first?

I suggested weight training first followed by cardio (or aerobic exercises). Weight training involves external loading with barbells, weights, kettlebells and resistance bands and has a more acute injury risk if already tired. Especially after a longer aerobic session, your muscles are fatigued and lifting weights after that will elevate your injury risk.

One would usually not be able to lift as much or perform that many reps compared to starting with strength training. Especially if you decide to lift heavier weights.You will definitely do a better job if your muscles are fresh.

Note that if you lift weights before your aerobic exercise it will also inhibit your aerobic performance. Research shows that there will be a reduction in speed, power and stamina. 

Actually when I used to race triathlons, I would often do weight training and then cycle and/ or run after (brick training). I'll be fatigued after the weight training which is the state I would be in after swimming and cycling before attempting the run section anyway. So that made sense for me to always run when I'm already tired to simulate race conditions. 

Lifting weights prior to aerobic exercise will not significantly increase your risk of injury compared to tackling heavy weights when you are already tired. Do aerobic training and weight training on different days to optimize both if you have time. If you are thinking of doing both, go with weight training first.

An exception to the rule for this would be the warm up. Warming up with a bit of light cardio (stationary bike or elliptical etc) prior to weight training (or any other workout) will help prime your muscles, increase blood flow, get your mental focus and nervous system ready for action. 

You can work both strength and cardio simultanesously in the same workout when you perform circuit training or HIIT as it is now commonly called. By minimizing your rest time and prioritizing your work efforts, your heart rate remains elevated while working your muscles to simulate hypertrophy. 

You do get the best of both worlds, burning calories and endurance boosting of aerobic conditioning and the muscle building and power from strength training. Just do not do them every day as your body will not have time to recover sufficiently between sessions.

Reference

Conceicao M, Cadore EL, Gonzalez-Izal M et al (2014). Strength Training Prior To Endurance Exercise: Impact On Neuromuscular System, Endurance Performance And Cardiorespiratory Responses. J Hum Kinet. 30(44) : 171-181. DOI: 10.2478/hukin-2014-0123