Wondering when to slot in your cardio for maximum benefits? Is it more effective before, after, or apart from weight training? And irrespective of combining it with weights, should you opt for a morning, afternoon, or evening session? Let’s dive into the research to pinpoint the prime time for calorie-burning and muscle preservation during cardio workouts.
Table of Contents
Advantages of Cardio Before Weight-Training
- Effective Warm-up: Kicking off with cardio helps elevate your heart rate, boost blood circulation, and prime your muscles for the weightlifting that follows.
- Enhanced Fat Burning: Doing cardio initially can tap into stored glycogen and fat for energy. This is particularly beneficial for those focusing on fat reduction.
- Boosting Endurance: If your endgame is superior cardiovascular stamina or training for endurance events, initiating with cardio ensures you tackle it when your energy is at its peak.
A Word of Caution:
- Energy Drain: Diving deep into intense cardio before hitting the weights might drain your energy pool, affecting your strength and efficacy in subsequent resistance exercises.
Benefits of Weight-Training Before Cardio
- Optimal Energy Use: Starting with weight training ensures you’re using your peak energy and strength for lifting, which is key if muscle-building or strength enhancement is your primary aim.
- Boosted Calorie Consumption: As weightlifting drains glycogen reserves, your body may tap into stored fat during the cardio that follows, potentially increasing the total calories burned.
A Cautionary Note:
- Possible Diminished Cardio Output: Placing cardio after weightlifting might cause a dip in your cardio performance because of fatigue. It’s wise to calibrate the intensity and length of your cardio, especially post a demanding leg workout.
Integrating Cardio into Weight-Training Sessions
Consider infusing cardio into your weight-training routine. Insert 30-60 second cardio bursts between your weight-lifting sets. For instance, pedal on a stationary bike for a minute after completing a set of shoulder presses. If you’re wary of losing your spot, opt for bodyweight exercises, such as jumping jacks, burpees, or on-the-spot jogging. Alternate between weights and cardio, reminiscent of a CrossFit-style session. Concerned about compromising recovery? A study suggests that interspersing cardio actually aids muscle recovery.
Time Efficiency: Merging cardio and weights optimizes downtime between sets. Instead of idly checking your phone, you’re actively engaging in short, productive bursts. By the end, you’ve seamlessly incorporated your cardio, saving precious time.
Cardio and Weights: Distinct Workouts
There’s merit in considering cardio and weight training as standalone sessions. Historically, a theory prevailed, albeit with limited backing, that blending cardio with weight training could hinder strength and muscle development. Modern research refutes this. Yet, if your schedule permits dual daily workouts, partitioning weights and cardio might be ideal, especially if your cardio regimen is intense.
Enhanced Concentration: Dividing workouts lets you hone in on specific objectives, be it weight-lifting or cardiovascular training.
Moreover, it’s strategic to distribute the muscle groups you engage in weight-training and cardio across different days. This means steering clear of leg-dominant cardio exercises like cycling, running, or step aerobics on leg day. Likewise, avoid cardio rowing post back training, and bypass battle ropes following an arm or shoulder session.
Optimal Output: Scheduling cardio and weights on alternate days ensures neither impacts the other’s recovery and efficacy.
Benefits of Cardio in the Morning
- Kickstart Your Metabolism: Engaging in morning cardio can rev up your metabolism, promoting a heightened calorie burn all day. Engaging in physical activity before breakfast, while in a fasted state, has been shown to amplify fat oxidation.
- Elevated Energy and Mental Acuity: Starting your day with a workout not only boosts energy but also sharpens mental focus. The surge of endorphins from exercise can uplift mood and enhance overall productivity.
- Routine Reliability: By setting cardio as a morning priority, you minimize disruptions from unpredictable events later on. This approach fosters a dependable workout habit, decreasing the odds of bypassing your cardio session.
The Perks of Afternoon Cardio
- Revitalize Your Energy: An afternoon cardio session can be the antidote to that midday slump, offering a natural vigor boost. It’s a timely pick-me-up, especially for those with desk-bound roles.
- Boost Your Productivity: Pausing your daily tasks for a cardio break can rejuvenate your concentration and mental clarity. The enhanced blood and oxygen flow to the brain from physical activity supports cognitive performance.
- Melt Away Stress: Embracing cardio in the afternoon acts as a buffer, alleviating the day’s built-up tension, anxiety, and stress.
Benefits of Cardio in the Evening
- Dissipate Daily Stress: Evening cardio can act as a stress-reliever, helping to melt away the day’s anxieties and tensions.
- Sleep Enhancer: Although intense workouts right before bedtime might keep some awake due to elevated heart rates and body stimulation, engaging in moderate-intensity cardio earlier in the evening can foster better sleep quality. Research in the Journal of Sleep Research indicates that evening aerobic activity can lead to more profound sleep cycles.
In Conclusion: Pinpointing Your Optimal Cardio Time
Recognizing the perks of various cardio schedules is vital, but personal preferences, goals, and daily commitments shouldn’t be overlooked. The cornerstone of any fitness routine is consistency. Select a time for cardio that meshes with your life and ensures you stick to a regular pattern. Ultimately, the most effective cardio moment is the one you can commit to regularly.
Sources
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- 5. Lally, P., et al. (2009). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998-1009.
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- 8. Stults-Kolehmainen, M. A., & Sinha, R. (2014). The effects of stress on physical activity and exercise. Sports Medicine, 44(1), 81-121.
- 9. Chen, M. J., et al. (2014). The effects of exercise on sleep in adults with chronic insomnia: a systematic review and meta-analysis. Sleep Medicine Reviews, 18(6), 497-507.
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