Should you do cardio before or after weights? This is a question on the lips of many gym members around the world who are trying to figure out how to lose weight. Yet despite the conclusive proof which is already available, it remains something which confuses most people.
Today you will discover the facts behind the answer to this question.
If you were to ask most experienced gym users for their opinion on this matter, you would probably be overwhelmed with the conflicting information in many people's views on the subject. You would also be shocked that despite the fact someone may look good, it appears they may merely be training instinctively and without any real knowledge of why they are doing things a certain way. Most people believe that doing cardio after weighs is superior as it allows you to hit the weights while your energy is peaking.
This is a theory which stands up nicely when you say it out loud, but loses credibility when you look at the facts scientifically.
During aerobic and anaerobic activity, the body is forced to make several internal changes to help you adapt to your heavy workload. One such change is the release of two very important enzymes which play a vital role in both the effectiveness of a resistance training workout and your ability to perform cardiovascular exercise. The first enzyme we will look at here is m-TOR.
This is the enzyme responsible for signalling the start of the muscle building process after a heavy weights session. It is not uncommon to see this name on the front of various protein supplements, which all claim to cause an increase in m-TOR release to help you build more lean muscle after a hard workout. The body increases m-TOR for up to six hours after a resistance workout, making it easier for you to build lean muscle temporarily.
When you do cardiovascular activity the body releases an enzyme called AMPK instead. This helps the body adapt to aerobic exercise.
Here is the real kicker - AMPK release blunts m-TOR release significantly!
So by jumping on a treadmill after your weights workout and doing half an hour of cardio exercise, you are actually causing your body to release a spike of AMPK and shut down much of the increased m-TOR you caused by working hard on the iron in the first place.
Also, a study from northern California looked into the theory that pre workout cardiovascular activity would zap strength from the muscles. What they discovered was quite shocking. Like we said earlier, theories do not always play out the way you expect them to. Subjects noticed that pre workout cardio only had a negative impact on the muscles which were used during the cardio itself, for example if the cardio was legs based then leg exercises would be impacted, but every upper body move remained just as powerful. Combine this with the fact that pre workout cardio also allows you to get the full benefits of increased m-TOR levels and you can see why pre workout cardiovascular exercise is scientifically recommended as the way to go here.
So, should you do cardio before or after weights for maximum fat loss results? The latest science on the subject points heavily in favor of doing your aerobic work before you hit the weights and skipping it on leg day. Figuring out how to lose weight can be a very confusing affair, so when you have the benefit of real scientific research at your fingertips, it makes perfect sense to use it.
Today you will discover the facts behind the answer to this question.
The video today will explain whether you should do cardio before or after weights in the gym.
If you were to ask most experienced gym users for their opinion on this matter, you would probably be overwhelmed with the conflicting information in many people's views on the subject. You would also be shocked that despite the fact someone may look good, it appears they may merely be training instinctively and without any real knowledge of why they are doing things a certain way. Most people believe that doing cardio after weighs is superior as it allows you to hit the weights while your energy is peaking.
This is a theory which stands up nicely when you say it out loud, but loses credibility when you look at the facts scientifically.
During aerobic and anaerobic activity, the body is forced to make several internal changes to help you adapt to your heavy workload. One such change is the release of two very important enzymes which play a vital role in both the effectiveness of a resistance training workout and your ability to perform cardiovascular exercise. The first enzyme we will look at here is m-TOR.
This is the enzyme responsible for signalling the start of the muscle building process after a heavy weights session. It is not uncommon to see this name on the front of various protein supplements, which all claim to cause an increase in m-TOR release to help you build more lean muscle after a hard workout. The body increases m-TOR for up to six hours after a resistance workout, making it easier for you to build lean muscle temporarily.
When you do cardiovascular activity the body releases an enzyme called AMPK instead. This helps the body adapt to aerobic exercise.
Here is the real kicker - AMPK release blunts m-TOR release significantly!
So by jumping on a treadmill after your weights workout and doing half an hour of cardio exercise, you are actually causing your body to release a spike of AMPK and shut down much of the increased m-TOR you caused by working hard on the iron in the first place.
Also, a study from northern California looked into the theory that pre workout cardiovascular activity would zap strength from the muscles. What they discovered was quite shocking. Like we said earlier, theories do not always play out the way you expect them to. Subjects noticed that pre workout cardio only had a negative impact on the muscles which were used during the cardio itself, for example if the cardio was legs based then leg exercises would be impacted, but every upper body move remained just as powerful. Combine this with the fact that pre workout cardio also allows you to get the full benefits of increased m-TOR levels and you can see why pre workout cardiovascular exercise is scientifically recommended as the way to go here.
So, should you do cardio before or after weights for maximum fat loss results? The latest science on the subject points heavily in favor of doing your aerobic work before you hit the weights and skipping it on leg day. Figuring out how to lose weight can be a very confusing affair, so when you have the benefit of real scientific research at your fingertips, it makes perfect sense to use it.
About the Author:
Author blog: Russ Howe PTI is a famously sought-after south shields personal trainer featured on fitness tv. Read his complete guide on the differences of performing cardio before or after weights for a complete guide on this topic.
