Weights then the cardio or vice versa?

[Smash your face in]

I'm currently getting back into shape so I can return to training MMA again and was wondering what order you guys train in when going to the gym.

Do you hit the weights first and then do your cardio work after OR do you think it best to do your cardio work first and then hit the weights afterwards?

Does it even make any difference?

I want to limit this discussion to when you do both resistance work AND cardio in the same session at a gym..

Thanks for any advice/info folks!

 

[tical13]

Common discussion point.. Many people find they like to do weights first then cardio..

Personally, I like to do my cardio first, then while keeping my heart rate up, I do all my heavy lifting.. I do realize that my lifting is probably suffering a bit by having my energy sources somewhat depleted by the time I am lifting heavy. I think that in the overall scheme of things, I learn to lift very heavy while extremely tired and I like adding that dynamic to my routine.. This way when I am in a fight, and I am completely exhausted, my body and mind have the experience to keep working hard while exhausted.

 

[Urban]

Do whatever works best for you. For me, I find it difficult to do weights after extensive cardio. My numbers are shit, my recovery between sets sucks, and my performance with the iron is just way off. BUT if you find doing weights significantly hampers your cardio, and cardio is a higher priority, then by all means swap them around. This question has been asked numerous times and to me it has always come down to individuality.

Ideally (and it looks like you already understand this) you would separate them by as much time as possible (alternate days would be best)

 

[Smash your face in]

Yes, thanks guys.

Currently I do the cardio work after hitting the weights even though my priority is the cardio. I did used to do the cardio first a couple years back, it seemed fine, no problems or negative feelings about the order of things. As I'm focusing on getting ready for MMA training again I can see tical13's reasoning in doing the resistance work after the cardio.

As there is no clear answer, and you say this has been brought up many times, then I guess it doesn't really matter to much.

I think my reasoning in doing the cardio last is mainly a recovery thing.

Firstly I can flush out a lot of the Lactic Acid out by doing the cardio work second, resistance work seems to produce much more Lactic Acid than cardio work.

Secondly cardio seems to use much more muscle stored glycogen. By getting my carbs in straight after the cardio work I think it's going to help me in getting my muscles refuelled within the 30 minute window when the carbs are taken in by the muscles much more easily.

Does this make any sense ?

 

[king-tony]

From a caloric perspective, cardio after weights. If weight loss is no concern, do whatever you like. Personally, I would hate for someone to follow me around the weight room after I am drenched in sweat. You can wipe with a towel and get most of it, but still......

 

[Poseidon9]

I prefer to do LIGHT cardio prior to lifting, mainly as a warmup to get my heart pumping and blood flowing, but not enough to deplete my energy to lift as heavy as I normally do.

After the lifting, I'll do the real cardio workout. It does help with recovery, burns extra calories, and serves as a cooldown.

This works best for me as I feel I get the best of both worlds.

 

[NastyKimura]

I prefer to do LIGHT cardio prior to lifting, mainly as a warmup to get my heart pumping and blood flowing, but not enough to deplete my energy to lift as heavy as I normally do.

After the lifting, I'll do the real cardio workout. It does help with recovery, burns extra calories, and serves as a cooldown.

This works best for me as I feel I get the best of both worlds.

You'll generally find that this is the most common and in my opinion, is the most effective. However, working out is extremely individualized and you just have to find what works for you.

 

[WAREAGLE]

Yea run at 8 mph then do squats, when you get out of intensive care let us know. Weights depletes glycogen stores which increases fat burning. Weights first, then cardio.

 

[TheWall07]

I prefer to do LIGHT cardio prior to lifting, mainly as a warmup to get my heart pumping and blood flowing, but not enough to deplete my energy to lift as heavy as I normally do.

After the lifting, I'll do the real cardio workout. It does help with recovery, burns extra calories, and serves as a cooldown.

This works best for me as I feel I get the best of both worlds.

I also find this to work the best. Light cardio (5 minutes at 5 mph) gets the blood flowing and the muscles ready for activity. Don't forget to stretch!! This is, in my opinion, the most neglected part of training. Stretch the legs, shoulders, back, arms, and whatever else you'll be using in your workout.

I like to do leg workouts right away to give the legs time to rest before the heavy cardio. I play college volleyball so I'm cross-training. Cardio and agility are important in both sports. This has worked the best for me.

 

[tical13]

Yea run at 8 mph then do squats, when you get out of intensive care let us know. Weights depletes glycogen stores which increases fat burning. Weights first, then cardio.

I do this every single week War Eagle.. Will do it today.. But I go faster than 8mph..

 

[Boomjay]

I always do cardio first, that way when it comes time to lift, you are already exhausted. I think it can teach you to endure through adversity. On the other hand, maybe switching up the order would be a good way to shock the body as well. Maybe do cardio first for two days, then weights first the next two, or something along those lines.

 

[RedNeckJiuJitsu]

I lift and then do 10-20 min of cardio to help get the lactic acid out of my blood. I try to do other cardio and conditionin' exercises on my off-lifin' days.

 

[Bamaispriceless]

If conditioning is your focus, then do that first.

If strength is your focus, then do that first.

 

[Sohan]

I split em up. I get up a little earlier in the AM, get my run in, go to work, and then hit the weights or the gym in the afternoon. I rarely train both in the same session.

 

[Centaur]

For me, my lifting is usually circuit or complexes, so I'm already getting my heart rate up. I usually finish with 20 mins cardio, and then something like the Magic 50 (or 30, or 40).

Of course I do have 1 solid day that dedicated to heavy lifts and explosive moves. Then light cardio.

 

[WAREAGLE]

I used to be a weights first then cardio guy. Lately though because of my schedule I have about 45 minutes to hit cardio before my lifting partner gets to the gym. This is the first week Iv done it like that, so far I have been ok. Although,tomorrow is squats which will be the real test.

 

[ThePitBull32]

Weights then cardio. Unless you have been doing that for awhile. Then it can be good to switch it up. By doing weights first you muscles are at your strongest; therefore, you have a postive weight sessions and can burn your self out on the treadmil, or whatever. Also, by doing weights first, you use up a lot of your blood sugar, so that when doing cardio afterwards you are burning fat to a greater extent.
Have you ever tried lifting weights after cardio? because in my experience my bosy is too weak for the weight session to be worthwhile at all.

 

[mahalo]

for me, weights first then cardio. it'll lean you out.

 

[Orion]

Weights first for me.

Be fresh for the weights, then fight through the fatigue for the conditioning/cardio portion.