Best Time for Cardio- Before or After Weight Training?

Is it more beneficial to do cardio before or after weight training? A topic often discussed in the fitness world for maximum performance. Keep reading to find out when YOU should schedule in your cardio.

Like most topics in the fitness world, the answer varies by the individual and their goals. Are you aiming to build muscle, PR your deadlift, or training for a marathon? 

Doing cardio at the correct time can exponentially help you achieve your goals!

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Also Check Out:

Types of Cardio: LISS vs. HIIT

LISS (Low-Intensity Steady-State)

LISS cardio is any aerobic activity performed at a consistently low-to-moderate heart rate for an extended period of time- typically 45-60 minutes.

Benefits of LISS: Improved blood flow and circulation, low impact, supports and aids in fat loss, great active recovery tool.

**Heart rate should be 50-65% of max heart rate.**

Examples of LISS:

• Walking
• Lightly jogging
• Swimming
• Cycling
• Rowing
• Elliptical

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HIIT (High Intensity Interval Training)

HIIT cardio is interval training where short bursts of high intensity aerobic activity are followed by short rests or periods of active recovery. These workouts are typically between 10-20 minutes.

**Heart rate should be 80-95% of max heart rate.**

Benefits of HIIT: Improved cardiovascular health, improved aerobic and anaerobic fitness, increased metabolism, burns fat more effectively than LISS.

Examples of HIIT:

• Sprints
• Tabata Workouts
• Crossfit
• Interval Rowing
• Bodyweight Exercises

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Cardio AFTER Weight Training

If your goals are to put on muscle, lose body fat, gain strength, or achieve an overall physique transformation (gain muscle AND lose fat), cardio after weights is the way to go.

It’s no secret that resistance training, when performed correctly, is taxing. A great deal of energy is required to lift heavy weights with correct form. So ideally, you want to preserve your energy as much as you can for a safe and effective lifting session. 

Think of it this way. If you begin your weight training with a high heart rate and are exhausted from cardio, you won’t have the energy to move as much weight safely. You’re only hurting your progress and putting yourself at a higher risk for injury if you do this.

If your goal(s) is one listed above, consider cardio a supplemental tool. It should be used to ASSIST you in reaching your goals, not the main method.

Cardio BEFORE Weight Training

If endurance or race training is your main priority, performing cardio first will allow you to put more energy towards achieving those specific goals.

However, you can, and should, still use strength training as a supplemental tool to help along the way!

Strength training for endurance athletes is fundamental in building a strong athletic base. It’s imperative for an endurance athlete to weight train for injury prevention and a longer endurance career.

Think of it this way, strong and muscular legs can only HELP a competitive cyclist or sprinter.

Endurance athletes should prioritize their cardio, yes, but shouldn’t avoid strength training. It should be non-negotiable in your training regimen.

Final Thoughts

While there is a time and a place for cardio, planning it into your workout routine at the appropriate time can skyrocket your success rate. There are many benefits to cardio and it’s a great tool to help you reach your goals. Your future self will thank you for implementing it in your routine- whether as the main event or a supplement!

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