A lot of people after joining the gym have the same doubt and that is should I do cardio first or strength training?

This is a very common question, and the truth is, it depends on what you want to achieve. The order matters because it can change how much energy you have, how well you perform, and the results you get. The good part is, it’s actually quite simple to understand. Once you know the basics, you can easily pick what works best for you.

Understanding Cardio Exercises

Cardio exercises are the workout that makes your heart beat faster and your breathing heavier. Some of the examples include jogging, walking, cycling, swimming, skipping or even using the treadmill.

Benefits of cardio exercises:

• Improves the health of your heart
• Burns calories quickly
• Increases mood and eases stress
• Increases stamina and endurance for daily tasks.

Regular cardio exercise makes your body more active and your mind more alert.

Understanding Weight Training

Weight training means using weight (dumbbells, barbells, barbells, or machines) to increase the strength of your muscles. It can also be achieved by using your own body weight while doing push-ups, planks, and squats.

The benefits of weight training:

• Develops strong muscles
• Strengthens bones
• Improves the body’s posture and shape
• Burns calories even when taking a break

Weight training not only makes you look better, but can also make you feel stronger inside.

Which Should You Do First?

It depends on the goal you are trying to achieve:

1. If you are looking to lose weight fast, follow these steps:
   Begin by doing cardio exercises first. This will help reduce calories more quickly and keep your energy level high during the workout.
2. If you’re looking to build strength and muscles:
   Begin with lifting weights. When your muscles are fresh they can lift higher, push harder and see more improvements.
3. If you’d like to have more endurance:
   Begin by doing cardio exercises. This will help you build endurance to run, play sports or any other activity.

The Science Behind It

When you start exercising your body uses stored energy called fats. If you do cardio exercises first, a lot of energy will be used for running, jumping, or similar activities. That’s why you’ll be exhausted when you shift towards lifting weights.

However, if you are doing weight training first, your muscles will be fresh and are able to handle higher weights. After lifting, doing aerobics assists in burning any storage of fat. 

Therefore, it’s not a matter of the right or wrong, but rather what’s more important for your goals.

Benefits of Doing Both

Combining cardio workouts with weight training is the best method of staying fit and healthy.

• Exercise maintains a healthy heart and strong levels of stamina.
• The weight training program helps keep your bones and muscles strong.

Doing both in the right order can help you:

• Reduce the fat and build muscles together.
• Be sure to avoid boredom during workouts.
• Enhance overall fitness of the body.
• Keep yourself motivated to last longer.

How to Plan Your Workout

1. To lose fat: For 20-30 minutes  do cardio first, followed by 20-30 minutes of strength training.
2. To build muscle: Do 30-40 minutes of weight-training first, then 20-30 minutes of cardio.
3. For general fitness: You can switch between cardio-first days and weight-first days, to allow you to enjoy all of it.

Rest and Recovery are Important

It doesn’t matter if you do cardio first or weight training first your body needs rest. Sleeping well, eating healthy and drinking plenty of water are equally essential for achieving results.

Ramagya Sports Academy – The Best Gym in Noida

Here, at Ramagya Sports Academy, we understand that fitness is not the same for everyone. Each person has different goals. Some want to lose weight, while others want to build muscle, and others just want to be active and fit. We don’t provide the same-sized plans for everyone. 

We listen to you, know the goals you’re trying to reach and provide you with step-by-step instructions. Each member is treated as a unique person, not just another face in the gym. It’s the best gym in Noida.

Our trainers don’t just keep track of the reps you’ve done, they ensure that you are enjoying the workout and keep you focused. If you’re a beginner or have been exercising for years, we are helping you to get stronger, healthier and happier.

Pro Tips from our Trainers

1. Always Warm Up: Begin with a few easy workouts to prepare your body for injury prevention.
2. Concentrate on Your Goals: Remember the reason you began and then train in line with your goal.
3. Be Patient: Results will take time. Don’t rush your workout, instead, be patient.
4. Relax and Eat Healthy: Your body needs adequate rest and nutritious food to heal and grow.
5. Being Focused on Your Form: Training correctly is much more important than lifting heavy.

Final Thoughts

There’s no set rule on when you should start doing exercise or weights first. It’s all based on the goals you wish to accomplish. The great thing about this is the fact that you do not need to decide between one and the other. Combining both will provide you with the advantages of both weight and cardio training in one go.

When you go to the gym, be aware of the goal, organize your schedule, and put in the best effort. That’s the secret to a strong and healthy body.

FAQs

1. Can I do cardio before weight training?

Yes, if your goal is to improve stamina or heart health. But it can make you feel tired before you start your strength training. 

2. Can I do both cardio and weight training on the same day?

Yes, you can. Just decide the order based on your goal.

3. Will cardio make me lose muscle?

No it will not if you eat enough protein and don’t focus on too much cardio. 

4. How much time should I rest between cardio and weights?

If you are doing it in the same workout session then you can take a rest of 5 to 10 minutes. This would be enough.