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When stepping into the gym, the question looms: should you start with cardio, or is it better to hit the weights first? While both aerobic exercise and resistance training are essential components of a balanced fitness routine, recent research sheds light on how the order of these activities can impact your overall fitness goals.
The Benefits of Both Cardio and Resistance Training
The American College of Sports Medicine underscores the importance of incorporating both types of exercise into a regular fitness regime. Aerobic activities like walking, running, and cycling improve heart and lung function, help manage body weight, and reduce the risk of chronic conditions such as heart disease. On the other hand, resistance training, which involves lifting weights or using resistance bands, is crucial for building muscular strength, enhancing endurance, and improving metabolic health.
For those looking to maintain overall health, the order of exercise may not matter too much. Research suggests that combining both forms of exercise, or “concurrent training,” provides numerous health benefits, including better cardiovascular health, improved metabolism, and enhanced physical function. Importantly, combining the two may be more effective than focusing on one type of exercise alone.
Order Matters for Performance Goals
However, for athletes or those with performance-driven goals, the order of cardio and resistance training may have a more significant impact. Studies reveal that concurrent training can sometimes hinder the development of strength and muscle power, a phenomenon known as the “interference effect.” This occurs when the benefits of aerobic and resistance training compete at the cellular level, affecting muscle adaptation and protein synthesis.
Athletes aiming to maximize either their aerobic capacity or strength should be mindful of this effect. For those focused on strength, resistance training should take precedence, while those training for endurance or cardiovascular performance may benefit from prioritizing cardio. Research suggests that elite athletes should ideally separate their aerobic and resistance workouts by at least three hours to minimize interference.
Microcycles: A New Approach to Exercise Sequencing
In response to the challenges of balancing cardio and weights, a new method called “microcycles” is gaining attention. Microcycles involve alternating between short bursts of resistance training and aerobic activity. For example, after completing a set of weightlifting, you might follow it up with three minutes of walking or running, then return to weights. Early studies on this method show that it can lead to similar improvements in both aerobic fitness and muscular strength, with less perceived difficulty compared to traditional concurrent training methods.
Conclusion: Tailor Your Routine to Your Goals
For the average gym-goer, the order of cardio and resistance training likely doesn’t need to be a major concern. Choose the sequence that fits your preferences and lifestyle, and you’re likely to reap health benefits. However, if you’re an athlete or someone training for peak performance, consider placing more emphasis on the exercise type most aligned with your goals or separating the two to avoid interference. New strategies like microcycles offer an exciting way to combine both elements effectively.
Ultimately, the best workout routine is the one that you can sustain—so find what works for you, stay consistent, and enjoy the process!
Written by: Randal Claytor, Associate Professor of Kinesiology, Nutrition, and Health at Miami University.
