Whether you love or hate doing cardio, there’s no doubt that it has incredible benefits for our overall health and fitness.
But if you’ve started to focus on strength training and using weights, that 20-30 minute warm-up on the treadmill before your squat session isn’t doing you any good.
Qualified personal trainer and mentor for gym newbies, Emily Robinson regularly shares fitness tips about herself instagram account and recently revealed that doing cardio before weights is “not an effective warm-up.”
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Instead, Robinson says it’s important to focus on warming up the muscle groups you’re actually going to use during your weight training session.
“Try one of these instead,” she captioned a video posted to her account.
“A few warm-up sets on the first exercise for each muscle group you’re training (50-65% of the weight you’ll use for your working sets).
“Dynamic stretching – a movement-based type of stretching that takes the muscle through a full range of motion.
“If you’re not sure what dynamic stretches for the muscle groups you’re training, just go to YouTube and enter ‘dynamic stretches X muscle group’ and the internet will bless you.”
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Another reason has to do with your overall energy.
Like Robinson, the majority of fitness experts will advise you to do cardio after weight training, because if you do cardio first, it consumes a lot of the energy source for your anaerobic work (weight training) and fatigues the muscles. before their maximum. strenuous activity.
“[Then] our lift will not be as efficient as it would have been if you had full power reserves,” she added.
“You want to leave the most energy in the tank for strength training because it will give you the most bang for your buck when it comes to getting good results, whether your goal is to lose weight. fat or gain muscle.”
And science backs it up.
When researchers compared three different training protocols (strength training alone, running followed by strength, and cycling followed by strength), they found that running or cycling before strength training limited the number of weightlifting repetitions participants could perform, compared to strength training without prior cardio. The results were published in The Journal of Strength and Conditioning Research (JSCR).
Another one study Posted in The Journal of Strength and Conditioning Research found that muscle power decreased when lifting weights after running on a treadmill, while heart rate and rate of perceived exertion, or workout difficulty, increased.
And to research Posted in Medicine and science in sport and exercise found that doing cardio after strength training burned more fat for the first 15 minutes of that cardio workout compared to starting cardio and then lifting.
Of course, if you like doing cardio first, maybe because it pumps you up, then go ahead, maybe do a shorter session.
These tips also depend a lot on your individual fitness goal.
As reported by women’s health the American Council on Exercise recommends the following:
- If your goal is better endurance, do cardio before weight.
- If your goal is to burn fat and lose weight, do cardio after weight.
- If you want to get stronger, do cardio after weight.
- On upper body days you can do That is first.
- On Lower Body Training Days, Do Cardio after weight.
- If your goal is just general fitness, do either firstbut maybe start with the one you like the least.
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