Leave you answers on the best way of adapting the component to the cardio workout, if before or after weight training.
Effectively the question of cardio before or after weight training is one of the most common questions when you walk into a gym.
In fact, the opinions differ, many times due to lack of information with regard to the specific objective of the person.
There are already many years that the opinions about the execution of cardio before or after weight training have varied: either by the evolution and the study of the metabolism, either by the general opinions of practitioners.
The truth is that the effects may vary depending on the person, but mostly, by the level of training and the frequency of the same.
However, several studies, in order to clarify whether the cardio should be before or after weight training, have suggested positive correlations with the before and the after, depending on the goal of training in question. Thus, we can say that for a given goal is more advised to do the cardio before or after weight training.
CARDIO BEFORE OR AFTER WEIGHT TRAINING?
Being certain that the cardiovascular exercise, deemed exercise, prolonged, of moderate to low intensity is important for fat loss as it uses fat as the main energetic substrate, it is essential to know that prior to this use, there is wear of the glucose, the sugar existing in the blood.
Studies indicate that adding a component of strength training is beneficial because it leads to an increase of muscle mass and, consequently, a higher consumption of energy by the body, even for the simple maintenance of its normal function.
At the same time, the more muscle mass, higher the metabolic needs and, therefore, the greater the energy expenditure.
Although many believe that the cardio before the weight training acts as heating for the workout, it is important to know that 20 to 30 minutes of cardio before the rest of the training should not be considered to be heating, but before a cardio training.
Several studies indicate that the best results in weight loss arise from the merge of training of weight with cardio training, especially when the cardio comes after the weight training:
- Indicate that the muscle recovery is enhanced when the cardio is done after weight training;
- There is an increase in the buffer capacity of the waste derived from the physical exercise;
- There is an increased oxygen consumption post-workout, therefore a greater consumption of fats as well;
- A higher release of anabolic hormones in the bloodstream, responsible for the increase of muscle mass and fat burning.
HYPERTROPHY / INCREASE MUSCLE MASS
Apparently, with regard to the cardio that makes for “dry”, that is, to take the fats more after a stimulus of increase of muscle mass, the opinions diverged more.
It is certain that, to work an increase in muscle mass, our energy reserves must be intact, so that we can reach our maximum in the various repetitions throughout the workout.
Let’s see, if to start to use fat as an energy source we must first spend the sugar that is in the blood, what will happen when we do cardio before weight training?
Contraindications of cardio before strength training:
- The sugar, which is essential for muscle strength, is spent before the beginning of what will be the fundamental part of the training;
- We are not at maximum capacity at the time of performing the exercise and, therefore, will not be attainable results as good;
- Even if the reserves of glucose and fats are not sufficient to support the effort, the excessive production of cortisol will lead to the degradation of muscle mass to create energy.
Advantages of cardio after weight training:
- The increase in oxygenation can last longer when cardio is performed after weight training, which will consume more fats;
- We used the sugar on the most important part of our training, therefore, the fats are the substrate rest for use in cardio;
- Both of these components combined lead to an increase of energy consumption, which can lead to the maximum the toning and muscle definition.