THE WELLNESS & FITNESS CENTER'S BLOG

Ask the Trainer – When Should You Do Cardiovascular Exercise?

November 20, 2014, 11:32 pm - Categories: Education

The question often arises if cardio should be performed before or after resistance training. Well, the answer is, “it depends”. Whether you do cardio before or after resistance training primarily depends on your goals and interests. Is your goal to run a 5k, build muscle, or general health and wellness?

For the individual whose goal is to run a 5k, I would suggest focusing on cardio and doing that before any weight training. Or, perhaps lifting weights on separate days depending on how your cardiovascular training plan. Performing cardio first while the body is refreshed will help you push yourself to improve your time when you have more energy and strength.

For someone who wants to increase their muscle mass, the most efficient order is to do resistance training first. Compound exercises should be included in the workout while incorporating balance, coordination, and control. Lifting after a run or an extended amount of time on a piece of cardio equipment can be fatiguing which may result in compromising form and increasing the risk of injury. An excellent warm-up would include dynamic stretching, foam rolling, and mobility drills. Examples you can include in your warm-up are dynamic leg swings, dumbbell lateral raises using light weight, and external rotation at the shoulder.

If your main goal is general health or to lose weight, then I suggest trying it both ways to see if you like doing cardio before or after resistance training. It is important to enjoy the exercise you’re doing. This will make working out on a regular basis easier to maintain. I always suggest trying fitness classes, lifting, swimming, walking, or running around the track to find out what you like best. Work out on a consistent basis, and make it a part of your life. Consistency is key. If you are physically active on a regular basis, you will reach your goals.

By: Christin Yokiel, BS, ACSM-CPT, Exercise Specialist/Personal Trainer at Valley Health Wellness & Fitness Center