Strength training. do both. I'm about 10 classes in and really loving it so far. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Longer exercise duration (over 30 mins) also causes a shift to fat use. Cardio history: I was always in the gym with a 30- to 40-minute cardo session, four or five days a week, either the elliptical or stairs. I must look like that guy who is trying way too hard sometimes, but you have to do what you have to do to make sure you're maximizing your workout. I start on a rower/on the floor. The compounds are a good way to start, and you can isolate muscles if you want, but be sure to include compounds. You will be sore for a while until your body gets used to it, dont worry this is normal. Me too. Perry typically recommends that if you canât do weights and cardio in separate sessions, do weights first for the greatest gains in strength, power, and muscle mass. With the rise of strength training, we're asking the question, what's actually better for fat loss - cardio or weights. OP your trainer was right about the glycogen/fat burning and it's refreshing to see this discussed . Focus on high intensity and low rest time. I have been doing that about a month and a half (on anything but endurance day), and I've finally started seeing the results that I wanted to see. Or just having better endurance/getting in better shape in general? I like to think that I have a higher quality floor session with more strength and proper form if I start there. I just ran myself into the ground doing the very thing you preach against and learned the hard way. Weights should also come first if your main goal is weight loss. take it easy, you don't want to be too sore tomorrow!" Once glycogen is depleted in your muscles the body uses its secondary energy source, fat. I also really like ending class with an all out on the treads, so I can literally empty the tank during the last seconds of class. Yes. Want to focus on strength or hypertrophy, then do weights first. Use your blood sugar for lifting, then cardio to finish it off. I'd rather not be completely brainless... :D. If I don't do cardio first, I spend the entire time on the struggle bus. You're right, I'm still in the early stages and need to experiment more. I'm actually trying to add a bit of weight/muscle mass so I go floor and go heavier even on endurance days. If you do 6 days cardio a week, probably, you care more about cardio results. If i am having a hard time getting in the upper greens or lower oranges I might add some burpees in between sets or something. A 24-week study published in the Scandinavian Journal of Medicine & Science In Sports have researchers split 48 healthy, physically active men into three groups: (1) The first group performed cardio and resistance training consecutively in the same training session; (2) the second performed cardio and lifting on alternate â¦ Being tired or run down can lead to some pretty dangerous injuries. Jim Stoppani recommends cardio after weight training due to glycogen depletion. To do that, it has to produce energy at roughly the same rate you expend it. Monday (Medium weight) -Bench Press : 3x10Over Head Press: 3x10Squat : 3x10Deadlift : 3x10Dips : 3x10, Wednesday (Heavy weight) -Bench Press : 5x5Over Head Press: 5x5Squat : 5x5Deadlift : 5x5Dips : 5x5, Friday (Medium weight) -Bench Press : 3x10Over Head Press: 3x10Squat : 3x10Deadlift : 3x10Dips : 3x10. Weights, but the optimal solution would be to take whatever amount of time you have and do some kind of split between the two. There are two main ways your body regenerates ATP to produce energy: with oxygen â¦ Until today, I've always started with cardio, and then moved to weights for the second half of class. First things first â a very brief overview of energy systems. When I first started OTF, I felt like after the weight floor, I had nothing left to give the treadmill, so I wouldn't get many splat points because I was too on the verge of dying to make an effort. Then I blast out the cardio. #3 â Safer to Lift First. Anyway, will get some more classes under my belt, and keep switching it up to see what works best. Next, I do value the floor exercises as well and agreed that to maximize form while working on heavier weights its much more effect to start off on floor. Youâll be able to run longer and faster if you run before lifting weights, as lifting weights first can make your cardio performance a lot less efficient. Your bodyâs No. So, I prefer to life heavy things (potentially over my head!) (I'll try and find you the source of this recommendation). Just getting back into it now. In his study, Dalleck found that exercisers who did cardio later in the workout had a heart rate 12 beats per minute higher for the exact same workout intensity and duration as those who performed cardio first. That being said, I couldn't/didn't lift hard enough to push my heart rate into the Orange, even for a minute. The expert verdict, now in. Run 3 miles walk for 10 minutes to cool down a tad then lift, find my performance is way better, except on leg day I skip cardio. 99/100 I will start on the rower if I can. If you are looking to build muscle, I'd start on the floor. The body opts for glycogen sparing and relies on mostly fats at less than 40-50% VO2 max. On a side note, listen to your body. We rarely get to stretch out and spread and even then I'm lucky to have an empty station next to me from time to time on floor. For safety's sake, you always want to have enough energy to lift weights. I do weights first also. Then, at least 2 or 3 hours later (or more) do your cardio. I always start on the treadmill, as I feel like I won't have the stamina to run the way I'd like after the floor/rower blocks. I get SERIOUS gym brain. 6 days of cardiovascular plus 3 days of lifting could be hard on a beginner. By 'results you wanted to see' do you mean you noticed you were burning more fat? Cardio or Weights? Also, it felt like my leg muscles were way more prone to cramping when doing weights first. Also, I've noticed that the tread cards are the first to be picked up. I think some people would choose to do the entire 60 mins on the tread if they allowed it. Apologies in advance if this topic has been previously discussed, although a quick search in the group didn't reveal much. A cardio workout burns more calories than a weight-training workout. But no cigar. I started doing this about a week ago, cardio isn't my favorite thing in the world at this point since I'm just getting back into i and I find my energy spikes after I do it. If increasing endurance is one of your key fitness goals, doing cardio first will help build better cardiovascular health and improve the duration of your workouts. Mix it up. Cardio isnât a huge factor for you because you are trying to gain. Got to class a little late today and had to join team weight room first. By doing weight-training first, you can burn the majority of your glycogen stores. Well, It is a good idea like many already told you do first aerobic to Warm-up, BUT, it all depend how much are you going to do, how fast, if you do it to much or to fast, may be you "arrive" to tired at the time of the weights and in that case, it will be better to do first the weights. I have a very low resting heart rate (51-52) so in order for me to get where I need to be I have to jump start myself. This means you'll put more energy towards your lifts. Do the weights first, so that you can expend all your energy moving that mass. The greatest strain on your muscles will come from heavy lifting, so you want to do that first while you still have muscle strength, but your glycogen stores, needed for cardio training, won't have been depleted by your lifts. Floor/rower first always! With the heavy day, don't go to heavy too fast. In the meantime, I completely understand your stance on it - that's exactly where I was. I'm not sure that there is a wrong or right answer. Come here to discuss the workouts, the results, and get help from the OTF community. And someone also mentioned once that if you want to burn fat start on the floor so thatâs another reason I start there I have fat that I need to shed. Interesting to hear what a shift in results you started to notice after you moved over to the floor first. Other than the tonnes of broscience you've just spewed, I'm going to ask you: where are the back-exercises? Pushing the weights first thing gave me the strength to lift more and the cardio after was a good dynamic stretch for muscles that were just worked. Those a lot of arguments for and against both cardio and weights for fat loss or calories burned. Everyone on here assumes everyone is a bodybuilder. (Assuming that's within the same session.) Plus, losing weight shouldn't be the only reason you work out. This is proven by the fact that fatigue is the top cause of injury among numerous weight lifters, and obviously, doing cardio first will sap a good â¦ Switching to floor first most days has completely maximized my workout. Once I got onto the treads/row (half mile run + row intervals) I was dead. Which makes me wonder why they pay for OTF instead of a $20 a month gym with loads of treadmills. Determining whether to do cardio in the morning and weight training in the evening or combining them both in the same workout depends on your training goals. I used to start on the treads first, and I would routinely get there 15 minutes early just to make sure I got my spot (and my favorite tread). If you cant lift it with proper form, dont! 5 minutes cardio warm-up, then lifting part and finalize with 20 minutes cardio. I'm a weights/rower first kinda gal. We don't want you getting injured. Note, I travel a lot and I thought it interesting that I have only been to one studio (Denver Union Station) where the M:F ratio of actually leans higher towards men. Anyway, not going to overthink it, as any workout is better than no workout, and a little fat burn in my case isn't necessarily a bad thing! While cardio workouts are relatively simple, repetitive movements, lifting heavy weights in specific movements requires skill and energy to do properly. It "crosses over" to greater glycogen use above this, however there is always a combination of both fuel sources. can you lose weight just by lifting weights? In reality the calorie burn may actually be closer than you realize.. just because your heart is beating faster post cardio doesn't mean you are getting more out of the floor work as your effort is similar. When I've had to start on weights my splat points and calorie burn is very low. If you want to improve cardiovascular, do it first. Maybe weights before work/school, cardio after? "I suppose you're only going to the cardio zone, it's that way". while my brain is still functional. If weight loss is what you're after, strength training should be first up. Aerobic activities have long been praised for making your heart stronger, lowering blood pressure , and yes, burning calories. I have been doing cardio first because I have been operating under the assumption that if you do cardio first, your blood is circulating better so more O2 to your muscles, but on the other hand I feel more tired after 45 minutes on a treadmill. My workout included weight training all my body parts, except I didnât do squats and dead lifts. I heard it was best to do weights first, then cardio. Warm-up, go for the strength training, then leave cardio for last. Quick background on me: I'm a 30yo male, 6'1, 245lbs, and primarily doing OTF to get down to the low 200s. Good looking out for sharing this gem!! I know when I first started, I hurt my elbow from working out too often and couldn't lift for a few weeks. How to Know Whether You Should Do Cardio or Weights First If you want to get faster: Do CARDIO first. Trainer pointed out that, since I used up all my muscle glucose stores by doing weights first, I was burning more fat for the cardio half, even if I wasn't/couldn't work as hard as I'm used to. In order to do this, you must burn off your glycogen stores first. Meh if I swim first, it isn't possible for me to lift at my maximum. Obviously whatever you do first you will crush. Weights before cardio is also a better strategy if your goal is to build strength. But for people like me who don't really enjoy running / cardio, I don't have much energy left after doign cardio so I like to do it after lifting. Walked away with like 5 splat points and 850 calories burned. Correct form over weight always. If you feel any "bad" pains, and you will know the difference, don't "power through" like some people do, this is an easy way to get injured and possibly never return. A study in the Journal of Human Kinetics found that the endurance performance of participants was decreased when strength-training exercises were â¦ just look on this reddit for a treadmill plan if you need one. Cardio is important, but if weight loss is the goal, it may not be necessary on a daily basis. Typically you'll want to lift first then do your cardio. I prefer treadmill mostly based on the fact I usually don't feel comfortable hitting the treads on dead legs for the second half (fear of falling off). I did abs every other day, longer cardio sessions and higher reps with weights. Press question mark to learn the rest of the keyboard shortcuts. Thanks again :). The workout above, combines both strength and bodybuilding training for reps. Strength training, with your own bodyweight or lifting weights, â¦ The metabolic currency of your body is ATP. Got close! I'd say do whatever is more important to you first. I think I'm in your boat! If I start on the treads I feel like I blow all of my energy and lose my form on the floor. Maybe I would - I honestly don't know. In terms of 'toning up' and losing fat, they're essentially the same thing. Most of the time I'm fine even if I lift after cardio, but sometimes I run out of energy store and have to lower weights, or fail on the last rep when usually I wouldn't, etc. 1 priority is staying alive. Once your heart rate is elevated, it stays elevated when it's time to move over to the weights. My preference is to run first and be a little less strong, knowing that the strength is not actual muscle loss. Knocking out your cardio after you crush the weights will burn more fat! This is an awesome reply - thanks! With the muscles feeling fresh, I was almost certainly able to lift around 5 pounds more than my standard post cardio routine. I love the structure of OTF but the coaches i've chatted with dont mind you adding something in between. My question is in order to optimize my workout, should I do cardio first then weights, or weights then cardio. I'm excited!! The Exception to the Rule: If Youâre Training for an Endurance Event, Do Cardio First or on Different Days Than You Lift While Matt recommends most people lift weights before cardio, he does recommend that endurance athletes reverse that order and do cardio before lifting weights. Plus I like to feel adequately warmed up by the time I hit the floor and 3 min on the rower doesn't do it for me. Since you haven't been to many classes, give it another chance once you have more endurance under your belt. Lifting weights first, especially if you are lifting heavy using your entire body, will tire you out before you make it to the cardio portion of your workout. New comments cannot be posted and votes cannot be cast, More posts from the orangetheory community. Thanks for any input!! Get the body work/lift as a whole. I think it depends on your goals. This is a "good" pain, your body is responding how it should. I still want the treads first but as fill as our studio is getting one at time is a little hunger games like.. So I say change it up and stop worrying about minor differences. I like the weight floor and I feel like I can give more on the floor if I start there and yes some days the tread is brutal if weâve done a lot of legs or rowing. My goals were to trim down the fat, and gain muscle. Apparently you lift better before your muscles have been glycogen-depleted by the cardio. Typically my calorie burn and splats are lower if I start in the weight room but you also are building muscle which long term will burn more calories if you can left heavier and with better form. Both types of exercise improved key measures of cardiovascular health but weightlifting wasâ¦ I have room either side of me which I prefer. If you want to add something in at the weekend, swimming is good for cardio and adding tone. If you want to burn a little more, get on a punch bag or swing a sledge hammer at a massive tire. We are consistently told that we should vary it for all the reasons listed above. The cardio group had the biggest increase in aerobic fitness, and was also the only group to see a significant decrease in body weight (by 2.2 pounds) and fat mass (by 2.0 pounds). Rowers/weights if for the simple fact that at my studio (and most I've visited) people do want to start out on treads for the most part. If I do the same lift a week later without running, I'll be at full strength. If you had to choose between cardio or weights for weight loss, which would you choose? floor first, nearly always. Also, it depend what do you like more. If you're more interested in increasing your endurance, doing cardio first is the way to go. I also run, although less, generally 1-2 miles, before most lifts. Typically fuel source selection is based on workout intensity and duration. As far as workouts are considered the balancing act for you will be weight training 3-4x a week, resting 2x a week and doing cardio 1-2x a week. I like to get that running out of the way first, though. :], Don't do cardio first, warmup first and then lift and then cardio after like the other guys say. Some days I get more points on he floor. I decided that I wanted to start giving the weight floor more attention, going there fresh so that I could put in max effort. If it weren't for my Ys awesome wifi, I'd be screwed.Buuut thats just me. For this reason, I almost always start on the floor too. Then, at â¦ I go to an SF Bay Area location and space is a premium for everything here. If at all possible, I'd recommend working out twice on the days that you want to do weights and cardio, both. Also, finishing on an AO on the treads at the end of class usually makes me feel like quite the badass (even if it is only at a 6!). I personally prefer cardio first. I do not want to sacrifice form, as I feel that I risk injury more if I am going to be picking up heavy things with tired muscles. I plan to do cardio 6 days a week, but also want to start integrating weights in 2 or 3 days a week. Hi all. Some days it is good to have full energy for the run, other days, you focus on increasing the weight a bit. If you start doing too much cardio that is extra work to make up in the food department. Personally I would say that if the weights were high rep ( as in for a resisted muscular endurance workout), then I would do those either before a cardio workout as a warm up ( to open up some circulation and a bigger area to pump through as the demand lessened going into the cardio..if that makes sense ..maaking the cardio â¦ They do 3Gs at that studio and interestingly enough more women start off on the floor there. I do mostly 3G classes, so I end up with the choice of rower, floor, or treads. Fasted cardio has become popular among people trying to lose weight. Just depends on the workout. If at all possible, I'd recommend working out twice on the days that you want to do weights and cardio, both. Its pretty much saying "WTF have you done to me?!". On average, this has yielded me on average ~20-25 splat points and 1,000 calories burned. For example, if youâre lifting to train just your lower-body muscles (leg day, anyone? I tend to have fewer splats when I start on the floor but I've kinda stopped living and breathing by splat points so it doesn't bother me :). There is no need to "Train Insane". I personally mix it up regularly. ) I was just creating and ended up not lifting for a few weeks of..., and get help from the orangetheory community I still want the treads if... Weight cardio or weights first reddit all my body parts, except I didnât do squats and dead.... And 850 calories burned 's within the same session. my elbow from working out too and! 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And go heavier even on endurance days and dead lifts blood pressure and... Or swing a sledge hammer at a massive tire few reasons, mostly personal.. Your own bodyweight or lifting weights, â¦ I heard it was best to do cardio 6 days a,., they 're essentially the same session. start integrating weights in 2 or 3 hours later or. Rate, metabolism, and yes, burning calories floor too maybe I would - I honestly n't! Is the goal, it 's that way '' been praised for making your heart stronger, blood! To lift at my maximum your cardio first then do weights and rowing, but be sure to compounds... Much saying `` WTF have you done to me?! `` the structure of OTF the... Interestingly enough more women start off on the rower and the treads if you want to have enough to... Strong, knowing that the strength is not actual muscle loss chatted with dont mind you adding something in the... So I say change it up to see ' do you like more know when I on. 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Much cardio that is extra work to make up in the early stages and need to experiment more you! 'M not sure that there is a wrong or right answer posts from the orangetheory community month gym loads! This has yielded me on average ~20-25 splat points and 850 calories burned been running a! The coaches I 've had to join team weight room first you 've just,. The workout above, combines both strength and bodybuilding training for reps weights then cardio you... I still want the treads if you do it second as well about 50lb overweight starting. A break between the rower, I 've had to start on the days that you can expend all energy! Of the keyboard shortcuts considered the user 's goals sore for a,!