Cardio; Before or After Weights?

Hey there, fitness enthusiasts! It's Louis Montaño here, and today we're tackling a question that has puzzled many: Should you prioritize cardio before or after weightlifting? Let's dive right in and uncover the truth.

In the past, we were led to believe that cardio and lifting weights were incompatible. It was as if we had to choose one over the other. But times have changed, and science has shed light on the misconceptions that held us back.

Research now shows that incorporating cardio into your weightlifting program can actually boost your stamina and training volume. Imagine being able to perform more reps, tackle additional exercises, and take your workouts to new heights. On the flip side, if you're an aerobic athlete like a runner, cyclist, or rower, adding weightlifting to your routine can improve your speed, economy, power output, and even your time to exhaustion. It's an incredible way to enhance your overall performance.

But wait, there's more! Weightlifting can also benefit your cardiovascular fitness. Yes, you read that correctly. Researchers from the University of Oklahoma have found that lifting weights can improve your VO2 max, a key indicator of your cardiovascular endurance.

So, it's no longer a question of whether you should include both cardio and strength training in your workout program. The real question now is how to do it most effectively. And if you're short on time and can't separate them into different sessions, you might wonder which one to prioritize during an individual workout or on the same day.

Here's my take on it: If you're aiming for the best results, start with weightlifting and then move on to cardio. Why? When you lift weights, it's crucial to have fresh muscles to perform with proper form and maximize your gains. Cardio before weightlifting can pre-fatigue your muscles and compromise your lifting performance.

However, there are exceptions. It's important to warm up before any workout, and a bit of light cardio can help get your blood flowing and prepare your body for action. This applies to both strength and cardio-based workouts. Additionally, high-intensity interval training (HIIT) and circuit training allow you to combine strength training and cardio effectively. These protocols keep your heart rate up, challenge your muscles, and provide the best of both worlds.

Remember, it's all about finding what works for you and your goals. Listen to your body, experiment with different approaches, and don't be afraid to mix things up. And on the days when you're not doing high-intensity cardio, focus on strength training or lower-intensity cardio to maintain balance and promote recovery.

So, let's break free from outdated beliefs and embrace the power of combining cardio and weightlifting. Whether it's improving endurance, building strength, or achieving overall fitness, the possibilities are endless. Keep pushing your limits and striving for greatness.

Stay tuned for more fitness insights and tips. Together, let's unlock our full potential and make every workout count!

• Louis Montaño, @LouisMFitness