A question that is commonly asked when it comes to cardio is “Should I Do Cardio Before or After Weight Training ?” The short answer would be after weight training, but it largely depends on your lifestyle and your goals whether it be muscle gain or fat loss.
For Muscle Gain
If your goal is to gain muscle mass then doing cardio right before weight training isn’t a good idea because when you do cardio your glycogen stores starts to get depleted. Having almost depleted glycogen stores means that your muscles won’t have enough energy to push through the last 2-3 reps of an exercise which results in a far less effective workout because the last 2-3 reps is where you stimulate your muscles to grow.
Although if you like to wake up early and do your cardio, but then do your weight training later on in the day because it fits your lifestyle that is fine. You just need to make sure you give yourself an adequate amount of time to recover and replenish your glycogen stores before you weight train. Still though, the more intense your cardio session was the higher the chance of your performance in the weight room suffering even though you gave yourself time to recuperate (especially if HIIT cardio was done, but if steady state cardio was done like jogging on the treadmill you should be able to recover in time for your lifting session).
For Fat/Weight Loss
If your goal is weight loss then it would still be the best to do cardio right after weight training because it allows you to get to the fat burning portion of the workout faster than if you had done cardio first. The main reason for this is that after all the glycogen is depleted from weight training doing cardio will result in a much higher percentage of fat being burned. Furthermore, having more energy to weight train means that you’ll be able to lift heavier weights for more reps/sets, this is extremely important when you’re trying to preserve muscle mass while being in a caloric deficit for weight loss because the more muscle you keep the higher your metabolism will be making weight loss easier since you won’t have to drastically cut calories. The reason why having more muscle mass gives you a higher metabolism is because muscle tissue burns roughly around 7-10 calories per pound per day, compared to the 2-3 calories per pound per day for fat.
However, the only downside to doing cardio after weight training is that it can be difficult to have enough energy to push yourself through it, but if you have the time you could rest up for at least 2 hours or more for a better cardio session (just remember to have a small meal during this time).
For The Best Results
For the best results in your cardio training you could schedule them on different days from your weightlifting program, but if that isn’t possible then the best option would be to do them after your weight training no matter what your goal is.
If you have anymore questions about this topic then please leave a comment down below.