Do Cardio After Weight Training

Question: When is the best time to do cardio, before or after weight training?

Answer: For most, the best time to do cardio is after weight training provided you are moving at a good pace during your workout. That means you are resting only 60 to 90 seconds between sets and are doing supersets whenever possible to maximize your intensity and your time. One method of supersets is to use exercises for opposing muscle groups in tandem. For instance, using a push/pull system with chest and back means doing a set of chest presses followed by a set of low pulley rows with little or no rest between those sets until you have finished one set of both exercises. By working at continuous pace you will elevate your heart rate and as you move deeper into your routine your heart rate will continue to creep up. By the time you reach the end of your training and are ready to switch to cardio, your heart rate is already elevated and you can reach an aerobic state much more quickly.

Research has shown that beginning your cardio at a higher level of intensity by raising your treadmill up to maximum incline then lowering the incline as needed during the duration of your workout burns a higher amount of calories than beginning at a low level and increasing the intensity as you go. The combination of weights followed by cardio seems to affect the metabolic rate by increasing it slightly over a period of time after you have completed your training. How much it is affected and for how long continues to be debated but the change does occur.

If you are short on time, combine up to five exercises, covering several body parts, into a sequence. Follow those five exercises with an intense 2 minute bout of cardio. Repeat that for three rounds. Combine another five exercises and intense cardio for another 3 rounds and you can successfully get out of the gym in a shorter span of time.

If you are really short on time and have the drive you can set up a 20 minute cycle of three to four exercises using exercises that are multi-joint and really maximize your time. This is an intense workout but it gets results.

Daryl Laws

Personal Training and Sports Performance Excellence Blog

Do Cardio After Weight Training