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In the realm of fitness, the combination of aerobic exercise and strength training has become a popular choice for many. But, when it comes to sequencing these workouts, the question remains: what's the best approach?
According to experts, a comprehensive fitness program should include both aerobic exercise and strength training, at least twice a week. This combination enhances the effectiveness of a workout, improving speed, muscle power, and recovery. However, the order in which these workouts are performed can make a significant difference.
A study published in the Journal of Strength and Conditioning Research found that the effectiveness of strength training decreases when participants do intense cardio first. This is because cardio can deplete the muscles of glycogen, a key energy source, making the strength training session less effective.
On the other hand, if the goal is to build strength or muscle mass, most studies suggest starting with strength training before cardio. This sequence maximizes mechanical tension and training effectiveness for muscle growth. Strength training can also help improve aerobic capacity, the body's ability to maintain adequate oxygen supply during prolonged physical exertion.
However, if the aim is to lose weight, improve endurance, or prepare for a running or cycling event, it might be more beneficial to start with cardio. After intense strength training, performance in endurance exercises such as running or cycling can decrease.
To ensure a balanced approach, trainers and researchers recommend doing cardio and strength training on different days or, if possible, scheduling some time in between. Reversing the order or having a break between the two workouts can make a real difference.
It's important to note that the best time to do cardio (before or after strength training) depends on individual goals and circumstances. Warming up with certain exercises that "warm up" the muscle groups you plan to train intensively can be effective.
So, the next time you go to the gym, ask yourself first what your goal is. If you're aiming for muscle building, consider starting with strength training. If your focus is on endurance, perhaps begin with cardio. And remember, a balanced approach that includes both aerobic exercise and strength training is key to a well-rounded fitness routine.
This article originally appeared in GQ Italia.
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