Cardio and strength training go hand in hand according to sports experts. People who want to have significant muscle mass should therefore include them in their daily training.
In addition, losing weight through bodybuilding also requires cardio. However, there is one point on which most athletes struggle to decide. It is the precise moment when cardio should be done. Should cardio be done before or after bodybuilding?
Cardio and Strength Training: Understanding the Two Concepts
No matter what you know about cardio and strength training, it is important to understand them better. This will help you better understand the importance of cardio in achieving your goals through strength training.
What is cardio?
So, several types of sports fall into this category. Among others, there are:
- The jump rope
- The walk
- The trail
In some cases, playing football can be considered cardio. It is therefore necessary to understand that it is a multitude of sports that allow you to work on your breathing in a progressive manner.
The followers of this practice are generally people who want to eliminate excess fat in their body. Their decomposition produces adenosine triphosphate, one of the sources of energy for cells.
What is bodybuilding?
Bodybuilding is the set of physical exercises that promote the increase and strengthening of muscle mass. These are exercises that involve a lot of effort. This is often explained by their nature and the quality of the devices and accessories that allow them to be implemented.
The principle of strength training exercises is quite simple. It involves exerting strong pressure on the muscles in order to force them to take shape and gain volume. Strength training makes muscles stronger and makes them resistant to possible injuries. Thus, the wider your muscles become, the stronger they become.
During bodybuilding, anaerobic exercises are performed, meaning they break down glucose without oxygen. Enough force must be exerted to contract the muscle. The muscle fibers are therefore heavily stressed. They benefit from the help of adenosine triphosphates to successfully strengthen the muscles.
Cardio or Weight Training: What to Choose?
To answer this question, it is important to rely on studies. Science approves of the combination of these two sports. Each of them brings its share of benefits and allows you to achieve very specific goals. For scientists, combining cardio with weight training is giving yourself every chance of being in perfect physical and mental health.
So there is no question of making a choice between these two sports. Moreover, to practice them well, perfect planning is essential. Decide very early on which one should be done first. Of course, cardio is recognized as a practice that promotes heart rate management, but it goes far beyond that.
A German study has proven that its practice promotes the improvement of general health. In this case, cardio allows the body to regulate the length of leukocytes and telomeres. It also helps to stabilize, punctually, the activity of telomerase.
Bodybuilding is not only beneficial for the physical. In addition to playing a major role in sarcopenia and osteopenia, it provides mental stability. For example, by doing bodybuilding, practitioners are no longer exposed to the risk of injury.
There is also its action on the mind which is not negligible. People who regularly do bodybuilding develop perfect self-esteem. And all this thanks to its main function: Helping you have a beautiful posture.
Cardio before or after weight training: A matter of objectives
To determine when is the right time to do cardio, it is important to base it on the goals. If your goal is to lose weight, it is recommended to do cardio before the weight training session. On the other hand, if the goal is to gain muscle mass, do your cardio after the weight training session. In this case, it is important to emphasize the pressure on your muscles.
This last recommendation is supported by studies. Indeed, according to these researchers, to be sure to work on your physical strength, it is better to start with strength training. Then, you need endurance exercises to accompany it.
Why do cardio before weight training?
There are a multitude of reasons why you might want to do your cardio before weight training. As mentioned above, it all comes down to goals.
Cardio before weight training to warm up
Doing cardio before weight training brings several benefits to the body. It must be said that in the majority of cases, cardio prepares your muscles to respond effectively when lifting weights. From this perspective, cardio can be considered a warm-up. For 10 to 15 minutes, gradually increase your heart rate and blood circulation.
Cardio to make your weight training session longer
Doing cardio before weight training also helps you stay strong during weight training. In fact, it allows you to have enough energy to last throughout the session. Better yet, do cardio before weight training so that the session lasts longer. Conversely, understand that due to the physical effort required by weight training, all your energy is used up once the session is over.
Cardio before weight training to lose weight
To lose weight through bodybuilding, do cardio. This prepares the body for the elimination of fat. Indeed, since cardio is an aerobic exercise, its action on fat is quite remarkable. When practicing these exercises, the body switches more quickly to burning the surplus.
Why do cardio after weight training?
As you can understand, cardio before weight training is much more recommended for people who want to lose weight. On the other hand, when you are looking to develop your muscle mass, make weight training a priority. Thus, cardio only comes to allow the muscles to relax. The more you focus on weight training, the more your body develops.
Indeed, for a successful bodybuilding session, you need your glycogen reserves. By doing cardio before bodybuilding, you risk wasting it, which can impact the progress of the bodybuilding session.
It should also be noted that doing cardio beforehand can reduce your performance. Since the goal is to work and develop muscle mass, you need to have all of your physical and mental capacities at your disposal.
Indeed, cardio exercises such as squats, bench presses or deadlifts require all your energy. In addition, since it involves lifting heavy loads and always trying to do more, give yourself all the means to achieve this goal.
Cardio Before or After Weight Training: Some Factors to Consider
Before or after weight training, doing cardio involves taking into account certain factors. These include certain safety criteria that allow you to better perform your movements.
The intensity
The question of intensity in the practice of both disciplines is quite important. Indeed, it should be noted that cardio and bodybuilding are two activities that practically go hand in hand. However, if the intensity of the first is quite high, this greatly impacts the feasibility of the second. Take this rule into account in order to make your sessions more homogeneous.
For example, after a weight training session lasting more than an hour, the chances that your cardio performance will be limited are high. Similarly, if your cardio session is of a certain intensity, your weight training session may be impacted. With or without food supplements, pay attention to these two points which will guarantee you achieve your results.
Risks of injury
When you are looking for results, doing cardio and strength training at the same time is sure to bring satisfaction. However, be careful because injuries can happen at any time. As already mentioned above, doing intense exercises can be a hindrance to achieving your results. In the same way, it can lead to injuries.
On some exercises, you must therefore be careful not to get injured. Whether it is cardio or weight training, handling the equipment can also cause tears. So, depending on the type of equipment you are using, do cardio before or after weight training.
Cardio before or after weight training: In summary
In conclusion, integrating cardio into your strength training session is by far a recommendation. However, make a fairly precise plan based on your basic goal. It is also up to you to take your safety into account.
