One of the most questions gym experts get asked is whether to do cardio before or after resistance workouts. While the answer depends on many factors, its better off completing cardio after lifting weights whether the primary goal is to increase muscles, fat loss or for gaining strength.
Cardio after weights increases energy for lifting weights. While exercising, the body uses up all the stored energy in the muscles known as glycogen. When glycogen levels are low, the energy for doing the workout is affected. When you also complete a cardio, the blood becomes acidic. The energy is broken down during workouts and used up to make lactic acid, which helps to replenish the body’s fuel sources. This lowers the blood PH which contributes to making the blood plasma more acidic. Light jogging, swimming, cycling or lower intensity sports like a basketball shooting session are light cardio exercises that can help to flush lactic acid and promote body recovery. The training can help to send oxygenated blood to the muscles and improve the circulation. Combined with dynamic movements, this will allow the body to loosen up and increase recovery period between exercises. Apart from preventing injury, cardio warm ups help to increase metabolism rates which assists the body to recover faster.
Generally, cardio is a simple exercise that elevates the heart rate for a long period of time and good for health purposes. It helps you to look good, feel better and lose fat. Research has shown that cardio can improve your mood and significantly reduce depression. It reduces mental fatigue and gives you more energy. The right time to do cardio is when you are most likely to do it – before, after or separately from your daily exercises.
If you are beginner, cardio can be 20 to 40 minutes of jogging, walking, swimming or cycling. Advanced levels of training involve repeated bursts of efforts with several short rests. These types of cardio include brisk walking, steady cardio – jumping rope, cycling or rowing, and Speed sprints, team sports like football and interval training. The best cardio depends on your goals whether you want to reduce risk of heart diseases, reduce diabetes, reduce blood pressure, increase strength or reduce stress.
Although it’s cheaper and more fun to do your cardio outdoors, there are some machines that get your heart rate to the target zones. You can adjust your speed and retain a sufficient adjustable resistance from this equipment.