HOW AND WHEN TO DO CARDIO?!
One of the most commonly asked questions by clients is “do I do my cardio before or after strength training?”. Turns out, there is no right answer to this question.
The most important thing to note is: cardio exercise is great for your health because it lowers risk for metabolic disorders such as diabetes, heart disease, high blood pressure and more. There is also evidence that suggests life expectancy is related to the amount of cardiovascular exercise one does on a regular basis. No matter the duration or frequency, cardio exercise is generally GOOD FOR YOU!
Now let’s get into specifics. When, and for how long, am I supposed to do cardio?
Well, this depends on your fitness goals and health constraints. Ask a trainer or fitness professional to discuss your goals and develop a plan that is tailored to your needs.
It is commonly believed that cardio burns fat, so folks who have a fat-loss goal tend to lean towards cardio. The truth is, however, that cardio CAN burn fat as fuel, but only does so after it has gone through all other fuel sources. So if fat loss is your fitness goal, try doing a cardio finisher after strength training for your best, most efficient “fat burning” potential. High Intensity Interval Training (HIIT) is frequently used here because it maximizes output and minimizes time spent doing cardio (under 30 minutes). (*For more on the benefits of HIIT training, reach out to us via DM or email).
Conversely, if your fitness goal is muscle gain, the advice would be the opposite. Cardio directly after weight training may inhibit growth. So warming up with 20-30 minutes of steady state cardio exercise to get the heart rate up and metabolism going before weight training is a better idea. This might include walking on an incline, jogging or using a cardio machine at the gym.
Others might be training for long term goals such as running a race or improving cardiac health - for them, endurance-based steady state cardio such as longer walks/runs/jogs is recommended alternating with strength workouts on different days of the week.
Cardio means something different to each person based on their goals and fitness level. There is no “right way” to exercise. But when it comes to cardiovascular exercise, the main thing to remember is this - whether high intensity or steady state, before or after strength training- it is good for your heart and longevity!
If you are unsure about when and how to do cardio - ask us! We are fitness professionals with clients of ALL experience levels.