This is a never ending debate. Some start their workout with cardio, walking or running on the treadmill or cross trainer, while some start with their workout after a quick warm up session and then go for cardio after they finish their weight training. So what is the real answer to this question then? Experts feel that the answer lies in your goals. Are you working out because you want to lose weight or are you working out because you want to build endurance and keep your heart healthy? The advice below is recommended by the American Council on Exercise.
  • If you want to work on your endurance, do cardio before weight training.
  • If you want to lose weight and burn calories, do cardio after weight training.
  • If you want to build strength, do cardio first.
  • On days you are training your upper body, you can choose to do either first. But on a lower body strength training day, do cardio after doing weight training.
However, if you are working out to maintain your body, you can do cardio or weights first. Best is to start with the one you like less so you can pull yourself through the whole workout. Cardio or weights? How much is enough? According to health experts, 150 minutes of moderate intensity workout or 75 minutes of high intensity workout in a week with two days of strength training is good enough for any adult. But if you wish to know the frequency of the two, we may have the answer. It is said that weight training is good to do three days a week, however cardio can be done every day if the intensity is low. If you are seeking improvement in your strength, do not extend your cardio beyond 15 minutes but if your goal is overall fitness, you can do it for longer. However, always watch out for overtraining issues.