Cardio and Weights - Should They Be Done the Same Day Or Alternate Days?

Although opinions differ on whether to do cardio before strength training most of the research points to doing cardio one day and strength training on another day. If you must do them both on the same day then cardio before strength wins. This however pertains to weight loss not muscle building.

The main reason in considering whether to do one before the other is your answer to this question: Are you are trying to accomplish building muscle size or losing weight? If you want to enhance your muscle size then lifting weights first is ideal. Using your glycogen as fuel for your weight training and then doing cardio will also burn more fat. You need glycogen levels that are optimal in order to have enough energy for muscle contractions. A long cardio workout will deplete your glycogen levels making your weight lifting unproductive. Many believe that if you do cardio first or too long (over fifty minutes) too much Cortisol will be released and will interfere with your goal of building muscle.

If you are supplying your body with the nutrients it needs and limiting your cardio to about 45 minutes before weights it should not interfere with building muscle strength. And, according to research people who did weight training a day later after a strenuous cardio workout could do more reps than people who trained both cardio and weights the same day.

So, in conclusion, if your main goal is losing weight doing both on the same day will increase your metabolism and burn more calories, but make sure and do weights first then cardio. Ideally perform cardio one day and weights on another day especially if you are trying to build muscle, or use cardio as a warm-up but only for ten minutes or so.

Rebecca Shelly is a health enthusiast who has been researching exercise and fitness nutrition for many years. Check out the Best Cardio Methods for fat loss, general health, endurance and how to make your cardio workout fun with information from doctors, trainers, nutritionists and a forum for support!