Should you do cardio before or after weights when you're trying to build a leaner physique? If you're trying to learn the basic principles of how to lose weight, today we will answer this popular question for you.
Only in recent years has science shed any light on this topic. Until as recently as five years ago, the entire answer to this question was based on theory. This led to people being told different information by everybody they asked for advice.
Now science has provided the answers people were previously unable to get. We'll be looking at the findings of two studies in particular and analyzing why performing cardiovascular activity before a resistance workout was recently proven to be far more effective. [
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That's not to say you can't get results the other way too, obviously. But recent studies at the James Maddison University found that case studies doing their resistance workout first were unable to keep up with case studies who were getting through their aerobic exercise first. When it came to building lean muscle, the 'weights first' group found that their progress was substantially blunted in comparison.
Furthermore, the Journal of Strength and Conditioning recently carried out a study on this topic to discover the fat loss benefits, too. Their findings were similar. Those who performed aerobic exercise before hitting the iron were able to increase fat loss results considerably over the group of case studies doing it the opposite way around.
Of course, it is highly important to remember that if you are regularly training with weights and getting a good deal of cardiovascular activity into your life then you will still see positive results no matter which order you perform them in....
There are two key enzymes which play important roles here:
* AMPK (aka adenosine monophosphate-activated protein kinase)
* mTOR
You may have heard of these before. AMPK is the enzyme responsible for helping the body adapt to endurance exercise, while mTOR is considered an 'on' switch in the muscle building process. After you finish a weights workout, your mTOR levels surge for around one hour. This means consuming quality nutrition at this point will ensure quality lean muscle gains. After around six hours, levels of mTOR return to normal. []
The two enzymes aren't exactly the best of friends, in fact AMPK switches off mTOR substantially. So by staying in the gym after the end of your resistance workout to jog on the treadmill for half an hour you are missing most of your golden post-workout window for nutrition and also turning down the body's spike in mTOR.
So, should you do cardio before or after weights? Whether you want to learn how to lose weight or how to pack on lean muscle, recent science is heavily on the side of performing your aerobic activity before you pick up a dumbbell.
Only in recent years has science shed any light on this topic. Until as recently as five years ago, the entire answer to this question was based on theory. This led to people being told different information by everybody they asked for advice.
Now science has provided the answers people were previously unable to get. We'll be looking at the findings of two studies in particular and analyzing why performing cardiovascular activity before a resistance workout was recently proven to be far more effective. [
The video today will explain whether you should do cardio before or after weights in the gym.
That's not to say you can't get results the other way too, obviously. But recent studies at the James Maddison University found that case studies doing their resistance workout first were unable to keep up with case studies who were getting through their aerobic exercise first. When it came to building lean muscle, the 'weights first' group found that their progress was substantially blunted in comparison.
Furthermore, the Journal of Strength and Conditioning recently carried out a study on this topic to discover the fat loss benefits, too. Their findings were similar. Those who performed aerobic exercise before hitting the iron were able to increase fat loss results considerably over the group of case studies doing it the opposite way around.
Of course, it is highly important to remember that if you are regularly training with weights and getting a good deal of cardiovascular activity into your life then you will still see positive results no matter which order you perform them in....
There are two key enzymes which play important roles here:
* AMPK (aka adenosine monophosphate-activated protein kinase)
* mTOR
You may have heard of these before. AMPK is the enzyme responsible for helping the body adapt to endurance exercise, while mTOR is considered an 'on' switch in the muscle building process. After you finish a weights workout, your mTOR levels surge for around one hour. This means consuming quality nutrition at this point will ensure quality lean muscle gains. After around six hours, levels of mTOR return to normal. []
The two enzymes aren't exactly the best of friends, in fact AMPK switches off mTOR substantially. So by staying in the gym after the end of your resistance workout to jog on the treadmill for half an hour you are missing most of your golden post-workout window for nutrition and also turning down the body's spike in mTOR.
So, should you do cardio before or after weights? Whether you want to learn how to lose weight or how to pack on lean muscle, recent science is heavily on the side of performing your aerobic activity before you pick up a dumbbell.
About the Author:
Need More Tips? Uncover the easy, no-nonsense truth behind how to lose weight with Russ Howe PTI, the UK's most watched Personal Trainer online. His free video on whether you should do cardio before or after weights will clear up this common issue for you.
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