Love it or hate it --- cardio and weight training are the foundation of most workout programs. Cardio Before or After Weights Cardio After Weights. Studies have demonstrated that after a weight-training workout, metabolism can be boosted for up to 38 hours post-workout. “Cardio after weights is a safer bet than cardio before weights, not only for energy levels, but also for potentiating fat loss,” says Lee Boyce, C.P.T., owner of Boyce Training. It is natural to think that you have to perform weights before cardio if you are building muscles. According to health and fitness perspective, you can do cardio after weight training if you are trying to build strength. [1] Most people will focus on doing more cardio when they're trying to lose weight because it burns more calories, but it's far better to do strength training two to three days a week, he says. Perform cardio after lifting weights, or ideally, after a minimum of 6 hours after lifting weights. (‘Resistance-run’ means weights before cardio and vice versa.) Doing cardio before your workout, (unless you’re working out on an empty stomach), is going to burn a mix of carbs and dietary fat. The general rule of thumb is to do whatever you want to get better at first. If you have any questions, please feel free to leave a comment below. Cardio Before Weight Training. Here’s what they reported: 1.EPOC, the measure of the afterburn or energy output after you stop exercising was greatest when cardio was done before weight training. 17 responses to “Should You Do Cardio Before or After Weights?” Always keep in mind that the weight training is the REAL engine behind your fat loss efforts. An ACE-commissioned study found that placing cardio exercise after strength created a heart-rate response that was 12 beats per minute higher for the exact same workout intensity and duration. That’s not to say you can’t do a couple of minutes of cardio as a general warm-up before starting into the weights…just don’t do an entire cardio session before weight training. Cardio before weights. When it comes to weight loss, it doesn't really matter which you do first—but strength trumps cardio, in terms of general importance, says Strenlicht. Lots of people do their cardio before their weight workout, lots do it after, and some even do it right smack in the middle. These days, the two magic words in weight loss are HIIT (high-intensity interval training) and weightlifting. If you’re trying to lose weight or increase your strength, then doing cardio before you do your weight-lifting workout may drain your energy stores and take away from your weights session. 2.Running after a weights session was physiologically more difficult than doing it before lifting weights. 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