Should You Do Cardio Before or After a Workout? A Beginner’s Guide

When starting a fitness journey, one of the most common questions beginners ask is whether they should do cardio before or after their workout. It's a valid question, and one that has been debated by fitness enthusiasts and professionals for years. While both approaches have their merits, the ultimate goal should always be to stay active and maintain consistency in your workout routine. In this blog post, we’ll dive into the pros and cons of doing cardio before or after your workout, and why the timing might not be as crucial as you think.

The Great Cardio Debate: Before or After?

For anyone stepping into the gym for the first time, the array of equipment and exercise options can be overwhelming. You’ve got your weights, machines, and then there’s the ever-present treadmill. The question of when to fit cardio into your routine—before or after your workout—often arises early in a beginner’s fitness journey.

Cardio, short for cardiovascular exercise, is any activity that raises your heart rate. This can include running on a treadmill, cycling, swimming, or even a brisk walk. Strength training, on the other hand, involves using resistance (like free weights or machines) to build muscle mass.

Both forms of exercise are crucial for overall health and fitness, but they serve different purposes. Understanding the benefits and drawbacks of doing cardio before or after strength training can help you tailor your routine to your personal goals.

Cardio Before Your Workout

Pros:

1. Increased Blood Flow: Doing cardio before lifting weights can serve as a warm-up, increasing blood flow to your muscles, which helps prevent injury and improve performance during strength training.
2. Enhanced Endurance: If your primary goal is to improve cardiovascular endurance, doing cardio first allows you to focus on this without feeling fatigued from a prior strength session.
3. Burn More Calories: Cardio before strength training may help you burn more calories overall, especially if your goal is weight loss.

Cons:

1. Reduced Strength Performance: Doing intense cardio before lifting can tire out your muscles, potentially reducing the amount of weight you can lift and the number of reps you can perform.
2. Lower Glycogen Stores: Cardio depletes glycogen (stored energy in muscles), which can lead to decreased performance during your strength workout.

Cardio After Your Workout

Pros:

1. Maximized Strength Gains: By doing strength training first, your muscles are fresh, allowing you to lift heavier and perform better. This can lead to greater muscle growth over time.
2. Better Fat Burn: After strength training, your body is already in a calorie-burning mode. Doing cardio after lifting may lead to more effective fat burning, especially in a state of glycogen depletion.
3. Improved Recovery: Low-intensity cardio after strength training can help cool down your body and kickstart the recovery process, reducing muscle soreness.

Cons:

1. Fatigue: If you’ve just finished an intense strength session, you might be too tired to perform cardio effectively, which can reduce the overall quality of your workout.
2. Longer Workout Duration: Doing cardio after strength training can significantly extend your total workout time, which might not be ideal if you’re on a tight schedule.

The Science Behind the Sequence

Several studies have been conducted to determine the best order for cardio and strength training. For example, research published in the Journal of Strength and Conditioning Research suggests that if your goal is to increase muscle mass, it’s better to do strength training first. This is because lifting weights requires more energy and focus, and performing cardio first can deplete your glycogen stores, leaving you with less energy for your strength session.

On the other hand, if your primary goal is cardiovascular fitness or weight loss, doing cardio first might be more beneficial. A study in Sports Medicine indicates that starting with cardio can improve endurance performance, as your body isn’t fatigued from lifting weights.

However, these studies also highlight that the differences in performance and results are relatively minor. The most important factor is consistency—regularly performing both cardio and strength training will yield significant benefits, regardless of the order.

Personal Goals and Preferences

The decision to do cardio before or after your workout should ultimately come down to your personal goals and preferences. Here’s a quick guide based on different objectives:

• Muscle Building: If your goal is to build muscle, prioritize strength training. You’ll have more energy to lift heavier weights and perform more reps, leading to better muscle growth.
• Weight Loss: For those focused on weight loss, you might benefit from doing cardio first to maximize calorie burn. However, a balanced approach—combining both cardio and strength training—will be most effective.
• Endurance Training: If improving your endurance is the main goal, start with cardio. This allows you to train at your peak performance levels without being fatigued from lifting weights.
• General Fitness: If your goal is overall health and fitness, the order matters less. What’s most important is that you’re consistent with both cardio and strength training.

The Importance of Just Doing Cardio

While the debate about the best time to do cardio is interesting, it’s important to remember that the act of doing cardio is more critical than the timing. Consistent cardiovascular exercise offers a myriad of health benefits, including:

• Heart Health: Regular cardio strengthens the heart, improving its ability to pump blood and reducing the risk of cardiovascular diseases.
• Weight Management: Cardio is an effective way to burn calories, which can help with weight management and fat loss.
• Mental Health: Cardiovascular exercise has been shown to reduce symptoms of anxiety and depression, improve mood, and boost overall mental well-being.
• Endurance and Stamina: Regular cardio improves your stamina and endurance, making daily activities easier and enhancing your overall quality of life.

Whether you choose to do cardio before or after your workout, what matters most is that you’re doing it regularly. The benefits of cardio extend far beyond the gym, impacting your overall health and longevity.

Incorporating Cardio into Your Routine

For beginners, incorporating cardio into your routine doesn’t have to be complicated. Here are a few tips to get started:

1. Start Slow: If you’re new to exercise, start with low-intensity cardio, such as walking or cycling, and gradually increase the intensity as your fitness improves.
2. Mix It Up: Avoid monotony by mixing up your cardio routine. Try different activities like running, swimming, or group fitness classes to keep things interesting.
3. Set Realistic Goals: Set achievable goals based on your current fitness level. For example, aim to do 30 minutes of cardio three times a week and gradually increase the duration or frequency.
4. Listen to Your Body: Pay attention to how your body feels during and after cardio sessions. If you’re overly fatigued or in pain, it might be a sign to adjust the intensity or duration of your workouts.

The Role of Recovery Supplements

Whether you do cardio before or after your workout, recovery is a crucial aspect of any fitness routine. After exercise, your muscles need time to repair and rebuild. This is where recovery supplements can play a vital role.

Supplements such as protein powders, BCAAs (Branched-Chain Amino Acids), and post-workout shakes can help accelerate the recovery process, reduce muscle soreness, and support muscle growth. At SupplementSource.ca, we offer a wide range of recovery supplements to help you get the most out of your workouts. Whether you’re looking for something to support muscle recovery, enhance hydration, or replenish energy stores, we’ve got you covered.

Conclusion: Consistency is Key

At the end of the day, whether you choose to do cardio before or after your workout is a personal choice that should align with your goals and preferences. Both approaches have their benefits, and the most important thing is to stay active and consistent in your routine.

Remember, the best workout is the one you’ll stick with. Don’t get too caught up in the details—focus on building a sustainable routine that you enjoy and that fits your lifestyle. Regularly incorporating both cardio and strength training into your routine will lead to better health, improved fitness, and a greater sense of well-being.

So, lace up those sneakers, hit the gym, and start moving—whether it’s on the treadmill before your workout or after, what matters most is that you’re taking steps towards a healthier, fitter you.