In higher-intensity workouts such as weightlifting, our body relies on glycogen as its primary energy source. Consequently, it produces specific by-products that can later serve as fuel for less intense activities, as explained by fitness expert Garima Goyal.
The optimal timing for cardio exercises in relation to weight training is a common question among fitness enthusiasts. The answer to this question can vary depending on an individual’s specific fitness goals, whether it’s weight loss, fat loss, or achieving toned abs. According to Basu Shanker, the head strength and conditioning coach for the Royal Challengers Bangalore, performing interval training after weight training for the purpose of fat loss is not advisable.
Shanker explains that engaging in weight training followed by interval training or cardio can put the body into a catabolic state, making it challenging to lose fat effectively. Instead, he emphasizes the importance of maintaining a structured fitness routine and following a focused diet to achieve desired results.
It’s worth noting that strength training exercises are effective in boosting metabolism, promoting muscle growth, and enhancing the body’s ability to burn fat over the long term. On the other hand, cardio exercises primarily work to strengthen the heart and lungs, increase blood flow, and build endurance by improving the muscles’ oxygen utilization.
Fitness expert Garima Goyal suggests that if an individual’s fitness goal is to maintain overall health and well-being, their workout routine should ideally include a mix of both weight-bearing exercises and cardio workouts. This balance helps prevent the muscles from becoming overly fatigued.
Goyal advises that, for optimal efficiency in performing strength training exercises, it’s preferable to do cardio after weight training. This sequence ensures that the body is not excessively fatigued during strength training. If the primary objective is to enhance strength and increase muscle mass, Goyal recommends prioritizing weightlifting by beginning with weight training exercises.
Engaging in strength training before cardio can also be advantageous for those aiming for fat loss. According to Garima Goyal, initiating your workout with weightlifting enables your body to enter an aerobic mode. Consequently, when you transition to cardio exercises like running, your body is already in a fat-burning state. This is due to the fact that muscle cells store glycogen, which serves as fuel for muscular contractions.
In higher-intensity workouts like weightlifting, the body utilizes glycogen as its primary energy source and generates specific by-products that can subsequently be employed as fuel for lower-intensity activities, such as steady-state cardio exercises.
Nonetheless, preceding cardio with weightlifting has its drawbacks as well. As Garima Goyal pointed out, you might experience a decrease in speed, power, and stamina when engaging in aerobic cardio exercises after lifting weights. However, this approach can help reduce the risk of injury associated with these exercises.
