Is Cardio Before or After Weight Training More Effective?
The question of whether it’s better to perform cardio first or lift afterwards has long been debated in the fitness world. Cardio is a great way to get your heart rate up, burn calories and even increase your endurance. On the other hand, many people believe that lifting heavy weights will help you build more muscle, which will have an array of benefits for your appearance and your health. So does doing cardio before or after weight training have more positive effects on your body? And which type of cardio should you do? Read on to find out…
What is Cardio?
Cardio, simply put, is the practice of performing a cardiovascular exercise, such as running or biking, to increase the amount of oxygen and calories you consume while also clearing toxins from your body. By doing this, you’ll not only burn calories, but also boost your immune system, improve digestion and increase bone density. Cardio can also help you lose weight by further decreasing your body fat. This is because cardio exercises stimulate your appetite, making you want to eat less because of the increased energy you’ll have once you finish. When combined with a healthy diet and regular cardiovascular exercise, you can also expect to see drastic improvements in your metabolism and body composition.
How Does Cardio Help With Weight Loss?
Cardio increases your resting metabolic rate (RMR), which is the amount of calories your body uses at rest. When combined with strength training, cardio can further increase your metabolic rate and make you more insulin resistant. Insulin resistance is when your body has an increased need for insulin, which regulates blood sugar and fat storage. Increased insulin resistance can result in weight loss, increased muscle mass, better blood sugar control and decreased blood pressure. Cardio exercises can boost your metabolism, which will help you burn more calories and lose weight. If you want to lose weight fast and efficiently, you should combine cardio with strength training. A study published in The American Journal of Clinical Nutrition found that women who performed aerobic exercise lost 3.6 times more weight than those who didn’t perform cardio.
How Does Strength Training Help with Weight Loss?
Research shows that strength training improves metabolism, boosts metabolism-boosting hormones and helps the body recover from cardio. That means that when you perform cardio workouts, you can expect to see a boost in metabolism that’ll make it easier to lose weight. Strength training builds lean muscle, which is what you want if you want to burn more calories and lose weight. Muscle is metabolically active tissue, so it burns more calories than fat tissue does. You can also expect to see better body composition results from strength training than cardio alone. That’s because strength training helps increase muscle mass while decreasing body fat.
Which Is More Effective, Strength Training or Cardio?
Strength training is more effective at helping you lose weight than cardio. A study published in the European Journal of Applied Physiology found that women who performed moderate to high amounts of aerobic exercise lost 3.6 times more weight than those who didn’t perform cardio. But another study in the same journal found that women who performed high amounts of resistance training gained 1.5 times more weight than those who didn’t lift weights. So it looks like combining cardio and strength training is the best way to lose weight.
Heart rate variability training (HRV)
Heart rate variability training (HRV) is a technique that uses the heart rate sensors in fitness trackers to create a rhythmic sequence of cardio exercises. This allows you to get in a high intensity interval training (HIIT) workout, but only for a short amount of time as you would with traditional cardio. The idea behind HRV training is that you get the benefits of both high-intensity cardio workouts and strength training with far less time spent on the treadmill or bike than you would with traditional cardio. For example HRV training, you could perform a circuit of sprints followed by two minutes of lower intensity cardio. Then, you could rest two minutes and then do another circuit of sprints followed by two minutes of lower intensity cardio. This type of training is great if you want to spend less time in the gym without sacrificing results.
Will Strength Training Help with Abs?
While strength training won’t directly help you build a six-pack, it will help you build lean muscle mass, which will make you burn more calories throughout the day. Strength training will also help you improve your metabolism and boost your hormones that are responsible for slowing down the digestion process. That will help you feel fuller longer and keep the calories in your body instead of being released as waste.
The Bottom Line
When it comes to cardiovascular exercise, you have two options: You can choose to perform cardio before or after strength training, but there isn’t any evidence that one type of cardio is better than the other. What is important when deciding which type of cardio to perform is choosing an activity you enjoy and that makes you sweat. When paired with strength training, you’ll boost your metabolism and lose weight while building lean muscle mass. You can perform high-intensity cardio workouts like sprinting or cycling for short periods of time and reap the benefits of both cardio and strength training. When it comes to cardiovascular exercise, you have two options:
Cardio is a great way to get your heart rate up, burn calories and even increase your endurance. On the other hand, many people believe that lifting heavy weights will help you build more muscle, which will have an array of benefits for your appearance and your health. Won’t it be great when you finally have all the answers to this age-old question. Or maybe you’ve discovered some new insights that you’d like to share with other readers out there. Either way, we’d love to hear your take on this topic. Whether you believe that cardio is better than strength training or vice versa, you’ll be glad to know that you have two options when it comes to how to lose weight.should you do cardio before or after weights