People who train always get scrupled if cardio after weight training or before. Don’t worry we got you!

Maybe you don’t know that experts and fitness professionals are split on this issue, but the majority of them will advise you to do your cardio after weight training. Why?

Doing your cardio first will make you use a lot of your energy and fatigues the muscles, and doing your weight training first will deplete the muscles stored carbohydrates.

On other hand, there is no proven research on this topic. So let your fitness goals make the answer easy.

Cardio and weight training: how often should you do it?

Adults should have at least strength training twice a week, 75 minutes of vigorous-intensity cardio or 150 minutes of moderate-intensity cardio a week.

The expert advice is that cardio can be done every day if it’s low-intensity; the higher the intensity, the less frequently you can perform it.

You can pick your option:

Low-intensity cardio: 5-7/week
Moderate-intensity cardio: 3-4/week
High-intensity cardio: 1-3/week
And for weight training: 2-4/week

Sam Sports offers the best cardio machines for a better workout.

Cardio after weight training or before?

The American council on exercise recommended this advice:

If you want to lose weight and burn fat: cardio after weight
If you want better endurance: cardio before weight
If you want to get stronger: cardio after weights
When you train your upper body: you can do either first
When you train your lower body: cardio after weights.

Our weights section to build muscle mass.

Yes, you can do cardio and weights on the same day!

Yes, you can do your weights and cardio in two separate workout sessions on the same day, but make sure to leave enough time in between for your body to recover; if you are doing high-intensity cardio you should rest 8 hours before your lifting weights exercises.

But why you should rest in between sessions? Because your body doesn’t adapt physiologically until after a workout, you will hinder your progress if you continue with your workout.

The combination guide: Cardio after weight training or before

“I want to build strength”: do cardio after weights training

Everybody knows that lifting exercises need all of your mental and physical energy to achieve your goal and avoid injury.

And if you want to focus on weight lifting you should also focus on how to lift correctly over sweaty sessions.

Some cardio sessions will limit reps such as cycling and running. So don’t hit your treadmill or your bike before your lift. Here is some advice for you: do low-intensity cardio with weight training. Perform your cardio session first if you want to lose fat and increase your aerobic endurance, and perform your weight training first if you want to increase your muscular strength. More deets? Perform the exercise that is more important to your goals first.

Chose the cardio that you truly enjoy, and always do some variety with your sessions and exercises. Don’t cause fatigue for your muscles and joints by doing the same cardio or weight lifting.

Doing your cardio after weight training or before depends on your goals! Chose what’s right for you and what works for you. And enjoy the results!