When you think of it, getting into an exercise routine is a straightforward process that depends on your motivation and access to a training or sports facility. Think again, though. With the kind of information overload and the choices of workout systems and regimens, it is a tad overwhelming to plan what works for you. Experts are out there; the gym membership is ready too. However, a simple question as to how to incorporate cardio into your weight training schedule will throw up a complex web of ifs, buts, dos and don’ts.
Talking about cardio, the biggest question you face would be when to do it – before lifting weights or after. The two schools of thought are equally compelling, and the answer, though not clear-cut, lies within you, say experts.
What are cardio and weight training?
Cardio exercises are exercises that increase the heart rate, while weight training comprises strength training exercises that involve lifting weights. Cardio may help burn more calories whereas weights are essential for improving metabolism and building muscle.
“Cardio helps us warm up better by gradually increasing the heart rate; it sends oxygen to our muscles and activates our overall nervous system. It signals our body to get ready for a workout,” says Dushyant Khilnani, a Mumbai-based CrossFit Level-2 trainer and founder of madwod.com. “On the other hand, weight training is an essential part of any fitness program, especially when trying to lose weight, gain muscle, increase bone density and improve overall immunity. Some examples include basic dumbbell squats, overhead presses and power lifts such as the back squat, deadlift and bench press.”
Which comes first, cardio or weights?
Though it is good to start any workout routine with cardio as it also acts as a warmup, it can also be done after the workout too, say experts. The order mostly depends upon the individual’s aim in doing the exercises and the preferred outcome.
“If you do a 30-minute cardio before lifting weights, you tend to exhaust all your energy down to around 60 per cent of your energy levels, and then your output is not as much as expected,” says Sunil Kumar, an ACE-certified fitness trainer from Bengaluru, India. “Hence mild cardio before weight training and intense cardio after weight training is ideal. Cardiovascular activity can be done after weight training, especially if the person wants to improve hypertrophy [muscle-building] and musculature [the arrangement of muscles in the body].”
Kumar adds, “One must also consider the safety factor, because if you are performing cardio at the beginning, you will lose out on the energy and focus for weight training, and then you might also injure yourself.”
Khilnani says that more than the sequence the “volume and intensity” of cardio matters.
“If you are training for strength, then a short-duration pre-workout cardio session suffices,” says Khilnani. “If you are looking to lose fat, then a combination of weights and cardio is best. Finally, if you want to improve your cardio-respiratory endurance, a short weight-lifting session followed by a long run will work. Getting some cardio in before weights is beneficial as a warmup. We can also use cardio as a cooldown because when you work at 50 per cent of your maximum capacity during a cooldown, your recovery is much faster. In short, cardio can be done before and after a weight training session.”
Why combine cardio and weights?
Both cardio and weight training, when done separately, give different benefits, but when combined these exercises are more effective and fruitful.
“Doing cardiovascular endurance exercises often—such as jogging and sprinting—increases the VO2 max levels,” says Khilnani.
“The higher our VO2 max, the more oxygen the body can utilise,” adds Khilnani. “So, one can lift better and more weight if cardio is done regularly. As the performance during the lifts improves, so does the overall strength and work capacity. This promotes muscle growth and higher bone density, and it improves the propensity to recover. Finally, muscle hypertrophy inadvertently results in speedy fat loss, which means that fat loss and better aesthetics are collateral benefits of lifting weights.”
Takeaways
- Cardio exercises increase the heart rate, while weight training involves lifting weights. Cardio exercises help burn more calories whereas, weights improve metabolism and muscle hypertrophy.
- A short cardio session before weightlifting is good for warmup. To lose fat, a combination of both is ideal. For improving cardiovascular endurance, a short weightlifting session followed by cardio will work best.
- For muscle hypertrophy and to reduce the chance of injuries, cardio after weight training is advisable.
