I'm no expert but as far as I know, this doesn't make any … For muscle gain, lift for 20 to 30 minutes at least three times a week. Thirty obese young males were divided randomly into three groups that either performed weights before cardio, cardio before weights, or didn’t exercise at all. While cardio before weights may not be the best course of action to improve strength, size or power, it does have some advantages. If you are going to do some cardio before you lift, usually 5-10 minutes (max) of low-impact … 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. This is simply not true, and could seriously hinder your results in the gym. Cardio Before Or After Weights: Bottom Line To briefly sum up what we just covered… 1) Avoid pre-workout cardio altogether as it will increase muscular fatigue, decrease mental focus and compromise the effectiveness of your weight training session. On the flip side, if I play basketball after my weight-training sessions, I feel fresh and energetic. Cardio first. I am able to do 40-60 mins cardio (powerwalk on high inline or 6 mile run) and then follow this with a full lower body resistance training session, plus core work. If your goal is to build muscle, do a cardio workout first. Cardio before a workout is great because it gives you the opportunity to burn more calories over the course of the training session by elevating your heart rate initially. “If you’re training for a 5K, a marathon, a mud run, etc. I should probably just stop posting about fitness on all other boards because this was sparked by a debate on another board, but: Why do so many trainers perpetuate the cardio before weights myth? But how you incorporate weight lifting into an already-packed riding routine or training plan is a more complicated matter: Should you do cardio before lifting weights… Cardio before or after weights? 2. your primary objective is to increase performance in that event, so you want to go as hard as you can when you train. Cardio before lifting weights isn't a bad idea if your goal is to be in shape with a decent amount of muscle to turn heads with. More Effective Weight Loss (Maybe) You should always get your weights in before hitting the treadmill and here’s why: Must Read: 5 Ways To Boost Your Workout Intensity For Quick Fat Loss If you just want to burn calories, then do cardio first. Lifting weights first, especially if you are lifting heavy using your entire body, will tire you out before you make it to the cardio portion of your workout. A big issue with cardio before lifting has to do with the fatigue cardio can induce. Doing cardio before weights will consume most of your glycogen stores (muscle energy). I've learned that lifting before cardio is much better for fat loss and workout energy efficiency. Something low-impact on the joints is usually best like cycling or walking uphill to get the blood flowing before you attack the weights. So, you may not be able to do your intense weightlifting workout if you do cardio beforehand. While Matt recommends most people lift weights before cardio, he does recommend that endurance athletes reverse that order and do cardio before lifting weights. Starting with cardio uses some of the protein and other nutrients you need to build muscle, so it’s better to start with strength workouts if you care about strength at all. It’s also an opportunity to get your mind on your workout and mentally rehearse what is to come. Every time I play ball before lifting, I have my worst weight-training sessions. Five Reasons to Do Weights Before Cardio. This increases your internal temperature and elevates the metabolic demands placed on your body. 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