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Is it better to do cardio or strength training first?



By now you know that if you want to build a lean, fit body, you can not stay on the treadmill or elliptical alone. It takes some heavy lifting to get this strong and chiseled body. In fact, even if you want to be a better runner, you still need to incorporate weight training into your routine. But if you are strapped down for time and need to push cardio and weights into a single sweat session, what should you do first? Strength training, say the current research and fitness professionals. Here are the reasons:

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Why Weights Should Not Wait

In a recent study published in The Journal of Strength and Conditioning Research the researchers determined three training tactics against each other: strength training alone, running, then strength and cycling followed by strength. They found that exercisers had less weight lifting when they were running or driving. Nevertheless, the strength training without cardio led in advance to more repetitions.

"In my experience, I've found that most exercisers feel" stronger "when they first undergo resistance training," says Robert Confessore, PhD, clinical exercise physiologist at Summit Medical Fitness Center in Kalispell, MT. Many scientific studies also show that aerobic exercise negatively affects force development when performed before lifting (while research lacks the inverse effect), he says. This is due to physiological changes in the muscles that help you to move. If you use these fibers to tire you before doing any strength exercises, your shape and drive will likely suffer.

And that can have noticeable effects. According to Lacey Stone, a LA-based celebrity trainer, it's best to begin these exercises with the muscle-building benefits of strength training. "It's important to lift before your cardio workout because you have the strength and strength to lift heavier loads, which in turn makes you stronger," she says.

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When cardio counts the most

In terms of fighting fat, both resistance exercises and anaerobic workouts are crucial. "As you build muscle, your metabolic rate increases, which helps you burn fat faster," says Stone. And according to research, both strength and cardio reduce body fat significantly more than any method alone. So you can probably stick to the above formula, but remember: the same study showed that fat mass and waist circumference decrease when you make a combination of the two techniques or only aerobic activity alone makes you lift Not hard.

So, if you want to lose weight, you have to train your cardio ̵

1; even if that means you have to skip some weights if you have little time. "Remember, strength training changes shape and cardio changes your size," says Stone.

When it comes to better cardio capacity, Stone says, there are mixed reviews on what to do first. It is still smart to train, even if you want to be a better runner or biker. In one study, resistance was found to improve the performance, muscle strength and cost-effectiveness of endurance athletes. You may only need longer and more frequent cardio movements (some of them are self-contained aerobic sessions), with cross-training days scattered all over.

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Of course, each individual has different ideas for what they get out of their fitness time want to get out, so adapt to your goals. "For recreational athletes, I recommend experimenting with the order of the two types of training within the same workout and then measuring what works best for you," says Confessore. If you're still not sure what to do, Confessore suggests planning these two types of workouts on different days – so you do not have to worry about one affecting the other.

The quintessential … Do what your body does, but if you need a place to start: Tackle strength, then cardio.

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This article originally appeared on Life by DailyBurn.


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