Whether in the gym, outside or within your personal training, the question of the place of cardio in one session keeps coming.
Many theories and ideas are circulating on the subject. However, the truth, what is the best time to do cardio?
In what circumstances it will be most effective?
Do not move.
I will answer all these questions in the following lines.
The physical training is focused on fitness consists of two main lines of work:
One would burn fat and another to improve muscle definition. The goal of all these efforts would be to sculpt a dream figure, and even if things are not eternally so simple or obvious, we can say that pretty well summarizes our training universe.
As a practitioner, you have started the gym with the intention to get rid of your excess fat, and you draw a toned silhouette. Most of the time, your motivational approach leads you to open the door to a gym, or that of Decathlon to buy a pair of running history to go to great rides outdoors \.
However, once arrived at the training ground, a question tormenting you: “For what I am supposed to start with, cardio and bodybuilding? Jogging or abs on the lawn? “.
Indeed, this is a huge puzzle, and you will need to take this huge decision by feel, starting with what you like the most.
However, if I told you that there are some rules on the matter and that choice could have a size of the impact on your results?
WHY SHOULD MAKE THE CARDIO AFTER WEIGHT LIFTING?
No need to make longer hanging around, I give you the answer right away: we must do cardio after weight lifting. Here’s why:
1) To maximize the intensity of your weight lifting session
Indeed, if you want to draw you a dream figure, it must inevitably go through intense qualitative and especially weight training.
The higher the weight, the higher intensity, more results will be conclusive. Strength training whatsoever, requires concentration, motivation, and physical freshness.
It will always be better by making the muscle building without being in a state of exhaustion, such as one following a good cardio session. This is why you will be much better and more efficiently by doing your strength training before cardio.
Even if he can last long, cardio work is a cyclical and simple effort that requires much less concentration and attention than the specific muscular work.
For all these reasons, it will always be easier to consider a good cardio session after muscle rather than the reverse, that is to say, a good session of weight lifting after cardio.
2) To burn more fat
Short and intense weight training exercises allow déstocker stubborn fat and release into the blood.
It is the number 1 argument to perform weight lifting before cardio. These released fats more waiting to be used during an effort.
That is why it is essential to perform your cardio after weight training or after short and intense efforts (sprints, jumps). So you can use, and you finally get rid of those fats.
This physiological mechanism allowed to break the myth that long efforts enabled to lose weight. Indeed, by doing the short but very intense effort, it also gets results in fat loss, and even if this work is followed by the long, low-intensity cardio.
3) To use faster lipids
During prolonged exercise, your body will still start using carbohydrates as energy fuel, and it is the preferred fuel of the body. Secondly, the supply of energy will be jointly provided by carbohydrates and lipids.
Finally, in a third time, only the fat will be used, which will, at this point, to draw a meaningful way in our great fat reserves.
The proteins may also be involved in the supply of energy but only as a last resort.
Beginning with an intense weight training sequence, you will already start your carbohydrate reserves considerably.
Therefore, when you start your cardiovascular sequence, you will arrive faster to phase number 3, which allows take in fat to provide energy to the effort.
On the other hand, carbohydrates are also the fuel used in short and intense efforts. Therefore, if you make your weight lifting after cardio, carbohydrate reserves will have been used, and it will do much more to provide short and intense efforts, the “change of course” insured.
REMEMBER YOU STILL NEED TO WARM UP
The problem is that your cardio allows you to start gently and warm up. So happened when planning muscle exercises, the muscles were perfectly warm. Indeed, this strategy and logic are perfectly admissible. And besides, you can absolutely continue to do this without changing your habits; you run no risk in particular by having fewer results.
However, if you want to lose weight and burn more fat, you have to change your current plan. Therefore, add a little warm-up at least five minutes before starting the weight lifting. Indeed, it is not advisable to start cold muscle building exercises; you may get hurt.
Beginning the session with intense strength training, we have to integrate heating which will include:
Cardiovascular Start Examples: 5 minutes of running, rowing or cycling, 5 minutes from motor exercises (heels, buttocks, knees mounted).
A joint warm-up: an actuation of the joints with movements or support. Example: rotating arms, hips rotation, heating of the wrist resting on the floor pump position ).
Some active dynamic stretching: 10 seconds of passive stretching followed by 10 seconds of isometric contractions, followed by 10 seconds of dynamic contractions of the muscle group targeted ( even my article on stretching ).
Dedicate these five to ten minute warm up you will achieve your bodybuilding exercises intensively and to limit the risk of injury.
For maximum results and above all improve the quality of your workouts, start with strength training and finish with cardio.
Your practice plan should be:
- Warming up
- Weight Lifting
- Cool-down: Stretching