Should you do cardio before or after weights in the gym? If you are learning how to build muscle this is undoubtedly a topic which will pop up at some stage. Today we'll answer this question for you.
It is not uncommon to hear a different answer each time you ask somebody for advice in the gym. That's because a lot of the health and fitness industry is built upon opinion rather than fact. There are many areas which haven't yet been scientifically researched enough and, until recently, this was one of those areas.
Over the last five years or so, there have been a number of tests on subjects to figure out the definitive answer to this popular fitness myth.
The answer may surprise you. Despite popular opinion, you should be performing your cardiovascular work before you begin weight training. Most instructors and fitness enthusiasts recommend doing it the other way around, the theory behind that approach being that if you hit the weights after a cardiovascular session your muscles will already be significantly worn out.
These recent findings lay to waste one of the oldest theories in fitness. It dates back so long that many people believe it to be fact and still insist on doing it to this very day. However, scientific studies prove that those who put their aerobic activity earlier in their workout enjoyed better fat loss and muscle growth.
What about HIIT? The same results applied here too.
How is this possible? It's mainly down to two enzymes which the body releases during prolonged exercise activity. Those two enzymes are AMPK and mTOR. AMPK is the enemy of building lean muscle tissue. It's released to help the body adapt to endurance exercise, so you'll notice this enzyme during cardiovascular activity.
When you finish a resistance workout, however, the body responds by increasing the release of an enzyme known as mTOR. This turns on the recovery process and helps you to build more lean muscle. The 2 enzymes don't work together well. In fact, having AMPK in your system will switch off the release of mTOR. So, by staying on a treadmill after your finish your weight training you'll significantly turn down your release of mTOR.
The release of mTOR signals the beginning of the muscle building process in the body, meaning this golden window lasting around one hour is a fantastic time to consume quality nutrition to enhance your results further. This period lasts a total of 6 hours, so you ideally don't want to be performing aerobic activity during this time.
If you choose to separate your training into two sessions, bear in mind what we have just pointed out. Research shows that you should separate your two training sessions by at least six hours, so if you want to hit the weights first thing in the morning and then the treadmill later in the day that is absolutely fine, just ensure there is enough time between both sessions to maximize your results.
If you were wondering how to build muscle by optimizing your resistance/cardio split you now have the latest scientific findings to help you do that. Whether you currently do cardio before or after weights doesn't really matter, it's what you do from this point on which counts towards your future results.
It is not uncommon to hear a different answer each time you ask somebody for advice in the gym. That's because a lot of the health and fitness industry is built upon opinion rather than fact. There are many areas which haven't yet been scientifically researched enough and, until recently, this was one of those areas.
Over the last five years or so, there have been a number of tests on subjects to figure out the definitive answer to this popular fitness myth.
The video today will explain whether you should do cardio before or after weights in the gym.
The answer may surprise you. Despite popular opinion, you should be performing your cardiovascular work before you begin weight training. Most instructors and fitness enthusiasts recommend doing it the other way around, the theory behind that approach being that if you hit the weights after a cardiovascular session your muscles will already be significantly worn out.
These recent findings lay to waste one of the oldest theories in fitness. It dates back so long that many people believe it to be fact and still insist on doing it to this very day. However, scientific studies prove that those who put their aerobic activity earlier in their workout enjoyed better fat loss and muscle growth.
What about HIIT? The same results applied here too.
How is this possible? It's mainly down to two enzymes which the body releases during prolonged exercise activity. Those two enzymes are AMPK and mTOR. AMPK is the enemy of building lean muscle tissue. It's released to help the body adapt to endurance exercise, so you'll notice this enzyme during cardiovascular activity.
When you finish a resistance workout, however, the body responds by increasing the release of an enzyme known as mTOR. This turns on the recovery process and helps you to build more lean muscle. The 2 enzymes don't work together well. In fact, having AMPK in your system will switch off the release of mTOR. So, by staying on a treadmill after your finish your weight training you'll significantly turn down your release of mTOR.
The release of mTOR signals the beginning of the muscle building process in the body, meaning this golden window lasting around one hour is a fantastic time to consume quality nutrition to enhance your results further. This period lasts a total of 6 hours, so you ideally don't want to be performing aerobic activity during this time.
If you choose to separate your training into two sessions, bear in mind what we have just pointed out. Research shows that you should separate your two training sessions by at least six hours, so if you want to hit the weights first thing in the morning and then the treadmill later in the day that is absolutely fine, just ensure there is enough time between both sessions to maximize your results.
If you were wondering how to build muscle by optimizing your resistance/cardio split you now have the latest scientific findings to help you do that. Whether you currently do cardio before or after weights doesn't really matter, it's what you do from this point on which counts towards your future results.
About the Author:
On the author: Learn how to build muscle with easy steps from the UK's leading fitness instructor Russ Howe PTI. See how to do cardio before or after weights to maximize results with this free video guide.
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