They do 3Gs at that studio and interestingly enough more women start off on the floor there. I do this for a few reasons, mostly personal preference. If at all possible, I'd recommend working out twice on the days that you want to do weights and cardio, both. The cardio group had the biggest increase in aerobic fitness, and was also the only group to see a significant decrease in body weight (by 2.2 pounds) and fat mass (by 2.0 pounds). I do weights first also. Thanks again :). The greatest strain on your muscles will come from heavy lifting, so you want to do that first while you still have muscle strength, but your glycogen stores, needed for cardio training, won't have been depleted by your lifts. If at all possible, I'd recommend working out twice on the days that you want to do weights and cardio, both. If weight loss is what you're after, strength training should be first up. For safety's sake, you always want to have enough energy to lift weights. Most of the time I'm fine even if I lift after cardio, but sometimes I run out of energy store and have to lower weights, or fail on the last rep when usually I wouldn't, etc. Doing your cardio first can also be beneficial if you’re an endurance athlete trying to improve your performance. Once your heart rate is elevated, it stays elevated when it's time to move over to the weights. I have room either side of me which I prefer. Determining whether to do cardio in the morning and weight training in the evening or combining them both in the same workout depends on your training goals. Cardio history: I was always in the gym with a 30- to 40-minute cardo session, four or five days a week, either the elliptical or stairs. Got to class a little late today and had to join team weight room first. Both types of exercise improved key measures of cardiovascular health but weightlifting was… With the muscles feeling fresh, I was almost certainly able to lift around 5 pounds more than my standard post cardio routine. Plus, losing weight shouldn't be the only reason you work out. I'm not sure that there is a wrong or right answer. By starting cardio first my heart rate is up and I just make sure I push myself harder on the weights to maintain my heart rate. I did cardio first and almost passed out after crushing my finger under a weight once. You're right, I'm still in the early stages and need to experiment more. When I start on the rower, I pull at least 30 watts higher too than if I'd started out in the treads! Some days it is good to have full energy for the run, other days, you focus on increasing the weight a bit. Quick background on me: I'm a 30yo male, 6'1, 245lbs, and primarily doing OTF to get down to the low 200s. I have been doing that about a month and a half (on anything but endurance day), and I've finally started seeing the results that I wanted to see. Me too. A cardio workout burns more calories than a weight-training workout. That's because getting your cardio routine out of the way first elevates your heart rate, metabolism, and internal temperature. As a couple coaches explained, though you may have a lower HR while on the floor and spend a bit more time gray and blue, doing cardio after weights gives you a better longterm burn. I like the weight floor and I feel like I can give more on the floor if I start there and yes some days the tread is brutal if we’ve done a lot of legs or rowing. I tend to have fewer splats when I start on the floor but I've kinda stopped living and breathing by splat points so it doesn't bother me :). I have been doing cardio first because I have been operating under the assumption that if you do cardio first, your blood is circulating better so more O2 to your muscles, but on the other hand I feel more tired after 45 minutes on a treadmill. Monday (Medium weight) -Bench Press : 3x10Over Head Press: 3x10Squat : 3x10Deadlift : 3x10Dips : 3x10, Wednesday (Heavy weight) -Bench Press : 5x5Over Head Press: 5x5Squat : 5x5Deadlift : 5x5Dips : 5x5, Friday (Medium weight) -Bench Press : 3x10Over Head Press: 3x10Squat : 3x10Deadlift : 3x10Dips : 3x10. Strength training, with your own bodyweight or lifting weights, … Longer exercise duration (over 30 mins) also causes a shift to fat use. Want to focus on strength or hypertrophy, then do weights first. My goals were to trim down the fat, and gain muscle. If you do 6 days cardio a week, probably, you care more about cardio results. floor first, nearly always. And someone also mentioned once that if you want to burn fat start on the floor so that’s another reason I start there I have fat that I need to shed. A study in the Journal of Human Kinetics found that the endurance performance of participants was decreased when strength-training exercises were … Which makes me wonder why they pay for OTF instead of a $20 a month gym with loads of treadmills. You’ll be able to run longer and faster if you run before lifting weights, as lifting weights first can make your cardio performance a lot less efficient. The expert verdict, now in. I decided that I wanted to start giving the weight floor more attention, going there fresh so that I could put in max effort. In the meantime, I completely understand your stance on it - that's exactly where I was. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Weights should also come first if your main goal is weight loss. By the end of class, I'm lucky to have 2 brain cells to rub together. Then, at … There's also much more room on the treads if you do it second as well. If you had to choose between cardio or weights for weight loss, which would you choose? Its pretty much saying "WTF have you done to me?!". I start on a rower/on the floor. Plus I like to feel adequately warmed up by the time I hit the floor and 3 min on the rower doesn't do it for me. When I first started OTF, I felt like after the weight floor, I had nothing left to give the treadmill, so I wouldn't get many splat points because I was too on the verge of dying to make an effort. Over the course of the year+ I have been going, I started to feel like, having given everything I have to the treads, the weight floor felt like a total afterthought - something that I just kind of got through to get me to the end of class. There are two main ways your body regenerates ATP to produce energy: with oxygen … I used to do cardio first, but when a trainer told me to do weights first, things changed for the better. Get the body work/lift as a whole. Come here to discuss the workouts, the results, and get help from the OTF community. I personally mix it up regularly. New comments cannot be posted and votes cannot be cast, More posts from the orangetheory community. If you start doing too much cardio that is extra work to make up in the food department. If you're more interested in increasing your endurance, doing cardio first is the way to go. 99/100 I will start on the rower if I can. Also, it depend what do you like more. On a side note, listen to your body. If you are looking to burn fat, start with cardio. Got close! Therefore Cardio after weight training promotes weight loss. Strength training. We are consistently told that we should vary it for all the reasons listed above. Hi all. The compounds are a good way to start, and you can isolate muscles if you want, but be sure to include compounds. If I start on the treads I feel like I blow all of my energy and lose my form on the floor. I think some people would choose to do the entire 60 mins on the tread if they allowed it. It "crosses over" to greater glycogen use above this, however there is always a combination of both fuel sources. Cardio is important, but if weight loss is the goal, it may not be necessary on a daily basis. Maybe I would - I honestly don't know. If weight loss is your primary goal, I'd run first. I get SERIOUS gym brain. Warm-up, go for the strength training, then leave cardio for last. If it weren't for my Ys awesome wifi, I'd be screwed.Buuut thats just me. Both cardio and weights can help you become healthier and more fit. I know when I first started, I hurt my elbow from working out too often and couldn't lift for a few weeks. How to Know Whether You Should Do Cardio or Weights First If you want to get faster: Do CARDIO first. Cardio or Weights? Apparently you lift better before your muscles have been glycogen-depleted by the cardio. If increasing endurance is one of your key fitness goals, doing cardio first will help build better cardiovascular health and improve the duration of your workouts. Average adult has nearly 2000kcal glycogen stores available between liver, muscle, and blood glucose, so greater reliance on fat during cardio is due to body's tendency for glycogen sparing, not depletion from weight training. Pushing the weights first thing gave me the strength to lift more and the cardio after was a good dynamic stretch for muscles that were just worked. With the rise of strength training, we're asking the question, what's actually better for fat loss - cardio or weights. do both. TL;DR - You're first to arrive at class - do you generally hit the treads first, or blast it out in the weight room first? Perry typically recommends that if you can’t do weights and cardio in separate sessions, do weights first for the greatest gains in strength, power, and muscle mass. I must look like that guy who is trying way too hard sometimes, but you have to do what you have to do to make sure you're maximizing your workout. I.e. Some days I get more points on he floor. #3 – Safer to Lift First. When you weight-train, you typically use glycogen as fuel. (I'll try and find you the source of this recommendation). I've always done 30 minutes of cardio on a cross trainer first, and have never been particularly tired after, and when I do get more tired than usual (if I go longer), it really doesn't take that long for it to pass.Personally, if I don't do cardio first, then I probably won't because I kinda dislike it. I'm actually trying to add a bit of weight/muscle mass so I go floor and go heavier even on endurance days. Weights, but the optimal solution would be to take whatever amount of time you have and do some kind of split between the two. If this sounds like you, you're probably better off doing your cardio first, then moving over to weights. I started doing this about a week ago, cardio isn't my favorite thing in the world at this point since I'm just getting back into i and I find my energy spikes after I do it. while my brain is still functional. 5 minutes cardio warm-up, then lifting part and finalize with 20 minutes cardio. For this reason, I almost always start on the floor too. Knocking out your cardio after you crush the weights will burn more fat! I also really like ending class with an all out on the treads, so I can literally empty the tank during the last seconds of class. Yes. Until today, I've always started with cardio, and then moved to weights for the second half of class. This preference is due to the reality that if I do a good lift, I cannot run well afterwards and I will shorten my runs to accommodate. The metabolic currency of your body is ATP. Lifting weights protects against heart attacks and stroke more than running or cycling, a study suggests. You will be sore for a while until your body gets used to it, dont worry this is normal. If you want to add something in at the weekend, swimming is good for cardio and adding tone. Then I blast out the cardio. Anyway, will get some more classes under my belt, and keep switching it up to see what works best. Dude, thank you so much for this. I can put one foot in front of the other on the treadmill without a lot of thought. 6 days of cardiovascular plus 3 days of lifting could be hard on a beginner. This is an awesome reply - thanks! Don't get stuck in doing the same thing every time! Lifting weights first, especially if you are lifting heavy using your entire body, will tire you out before you make it to the cardio portion of your workout. In this case doing ‘cardio first, weights second’ is a great idea, but most people on this subreddit cares more about weight results in which case it is better to do ‘weight first, cardio second’. The workout above, combines both strength and bodybuilding training for reps. Mix it up. If i am having a hard time getting in the upper greens or lower oranges I might add some burpees in between sets or something. This means you'll put more energy towards your lifts. Do the weights first, so that you can expend all your energy moving that mass. My question is in order to optimize my workout, should I do cardio first then weights, or weights then cardio. Yep. Meh if I swim first, it isn't possible for me to lift at my maximum. However, I was always too tired after weights to then go and do cardio, and always preferred to do it the other way round when I … Just getting back into it now. Well, It is a good idea like many already told you do first aerobic to Warm-up, BUT, it all depend how much are you going to do, how fast, if you do it to much or to fast, may be you "arrive" to tired at the time of the weights and in that case, it will be better to do first the weights. :], Don't do cardio first, warmup first and then lift and then cardio after like the other guys say. If you want to burn a little more, get on a punch bag or swing a sledge hammer at a massive tire. Being tired or run down can lead to some pretty dangerous injuries. Correct form over weight always. Rowers/weights if for the simple fact that at my studio (and most I've visited) people do want to start out on treads for the most part. We rarely get to stretch out and spread and even then I'm lucky to have an empty station next to me from time to time on floor. I have a very low resting heart rate (51-52) so in order for me to get where I need to be I have to jump start myself. I did abs every other day, longer cardio sessions and higher reps with weights. As far as workouts are considered the balancing act for you will be weight training 3-4x a week, resting 2x a week and doing cardio 1-2x a week. So, I prefer to life heavy things (potentially over my head!) I think it depends on your goals. Your body’s No. Weights before cardio is also a better strategy if your goal is to build strength. Next, I do value the floor exercises as well and agreed that to maximize form while working on heavier weights its much more effect to start off on floor. First things first – a very brief overview of energy systems. On average, this has yielded me on average ~20-25 splat points and 1,000 calories burned. The body opts for glycogen sparing and relies on mostly fats at less than 40-50% VO2 max. I know this isn't possible for everyone, but if you can schedule it, that's the best scenario I've found from personal experience and research. I think the only time that it makes more sense to start with cardio is when there is a lot of rowing in the cardio block, at least for me and my goals. That gets the blood moving and you will be burning fat as you build muscle (Not turning fat into muscle). I do mostly 3G classes, so I end up with the choice of rower, floor, or treads. My workout included weight training all my body parts, except I didn’t do squats and dead lifts. i'm doing the same. Until today, I've always started with cardio, and then moved to weights for the second half of class. I personally prefer cardio first. Everyone on here assumes everyone is a bodybuilder. Or just having better endurance/getting in better shape in general? Jim Stoppani recommends cardio after weight training due to glycogen depletion. I still want the treads first but as fill as our studio is getting one at time is a little hunger games like.. So I say change it up and stop worrying about minor differences. I'm normally able to push well into the Orange/Red if I run first, but not the case today! I like to get that running out of the way first, though. Goodluck! Just depends on the workout. People who follow your program will have the posture of a freaking candy cane.. not sure where op's cardio comes in, but as someone who runs 30 mpw, i do something very similar to this and just run light on the weightlifting days and run more on the 'day off', New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Looks like you're using new Reddit on an old browser. Thanks for sharing :). Run 3 miles walk for 10 minutes to cool down a tad then lift, find my performance is way better, except on leg day I skip cardio. I'm a weights/rower first kinda gal. Also, I've noticed that the tread cards are the first to be picked up. Good warm up. Be sure to always warm up and watch your shoulders and elbows, normally the first thing to go with new starts. While cardio workouts are relatively simple, repetitive movements, lifting heavy weights in specific movements requires skill and energy to do properly. Ground doing the very thing you preach against and learned the hard way start! Always warm up and watch your shoulders and elbows, normally the first to be up... Your trainer was right about the glycogen/fat burning and it 's that way '' things ( potentially over my!. Your muscles the body opts for glycogen sparing and relies on mostly fats at less than 40-50 VO2! Sf Bay Area location and space is a wrong or right answer the weight a bit of weight/muscle mass I... 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