The query “cardio before or after weights reddit” represents a common question within fitness communities regarding the optimal sequencing of cardiovascular exercise and resistance training. This search term often indicates an individual is seeking advice, experiences, or scientific evidence from users of the social media platform Reddit to inform their workout routine.
The relevance of this question lies in maximizing training adaptations, whether for muscle growth, fat loss, or overall fitness improvement. The order in which these exercise types are performed can influence energy expenditure, hormonal responses, and potentially, long-term results. Historically, anecdotal evidence and personal preferences have often dictated exercise order, but more recent research attempts to provide an evidence-based approach.
The following discussion will explore factors influencing the choice between performing cardiovascular exercise prior to or following resistance training. Considerations will include energy availability, potential interference effects, and the specific fitness goals of the individual.
1. Energy availability
Energy availability, referring to the amount of energy remaining after subtracting exercise energy expenditure from energy intake, plays a crucial role in the debate surrounding whether cardiovascular exercise should precede or follow resistance training, a topic frequently discussed on platforms like Reddit. Adequate energy is necessary to optimize both endurance and strength adaptations; its availability influences exercise performance and subsequent recovery.
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Muscle Glycogen Depletion
Performing cardio prior to weight training can deplete muscle glycogen stores, which are a primary fuel source for high-intensity resistance exercises. Reduced glycogen levels may impair the ability to lift heavy weights or complete the desired number of repetitions, potentially compromising strength gains. Threads on Reddit often recount experiences where individuals noted reduced strength and endurance during weightlifting sessions after performing prolonged cardio.
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Impact on Protein Synthesis
Sufficient energy availability is vital for muscle protein synthesis, the process by which muscles repair and rebuild after resistance training. When energy intake is insufficient, the body may prioritize other essential functions, diverting resources away from muscle recovery. Online discussions reflect concerns that pre-weightlifting cardio, especially if prolonged or intense, could compromise muscle protein synthesis due to reduced energy reserves.
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Hormonal Responses
The order of exercise can influence hormonal responses related to energy mobilization and utilization. For instance, performing cardio first may elevate cortisol levels, a catabolic hormone, which could potentially hinder muscle growth and recovery processes after resistance training. Conversely, weight training may promote a more anabolic hormonal environment, but this benefit could be attenuated if preceding cardio has significantly depleted energy resources. Reddit users frequently share differing views on the significance of these hormonal fluctuations.
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Fatigue and Performance
Pre-exhausting muscles through cardio can lead to neuromuscular fatigue, affecting subsequent weightlifting performance. Reduced force output and compromised technique increase the risk of injury during resistance training. Many Reddit posts describe personal experiences where performing cardio beforehand led to noticeably poorer form and increased perceived exertion during weightlifting.
In conclusion, energy availability significantly influences the outcomes of combining cardiovascular and resistance training. The sequencing chosen should consider the individual’s energy status, fitness goals, and the intensity/duration of each exercise type to optimize performance and adaptation. Anecdotal accounts and advice exchanged within online communities such as Reddit often highlight the practical implications of energy availability on workout effectiveness.
2. Muscle glycogen
Muscle glycogen, the stored form of glucose within muscle tissue, represents a critical factor in the discussion of exercise sequencing, particularly concerning whether cardiovascular activity should precede or follow resistance training, a frequently debated topic within online communities such as Reddit. Glycogen serves as a primary fuel source during moderate to high-intensity exercise. The availability of this fuel directly impacts an individual’s ability to perform both types of training effectively. Performing cardiovascular exercise before resistance training can deplete muscle glycogen stores, potentially reducing the intensity and volume achievable during the subsequent weightlifting session. This depletion could compromise strength development and muscle hypertrophy.
The extent of glycogen depletion depends on the duration and intensity of the cardiovascular exercise. Prolonged, high-intensity cardio will substantially reduce glycogen levels, whereas short-duration, low-intensity cardio might have a minimal impact. For example, a runner completing a long-distance run before lifting weights will likely experience significant glycogen depletion, leading to reduced lifting capacity. Conversely, a brisk walk as a warm-up might not significantly affect glycogen stores. Online discussions frequently reflect individuals sharing experiences where prolonged cardio negatively impacted their weightlifting performance, citing fatigue and decreased strength.
In summary, the relationship between muscle glycogen and exercise sequencing highlights the importance of considering fuel availability when structuring workouts. If the primary goal is strength and muscle development, prioritizing resistance training before cardiovascular exercise may be advantageous to ensure sufficient glycogen stores for optimal performance. Alternatively, carefully managing the intensity and duration of cardio, regardless of its position in the workout, can mitigate excessive glycogen depletion. The practical significance of this understanding lies in optimizing training adaptations and preventing premature fatigue, as discussed within online fitness communities.
3. Hormonal response
Hormonal response is a significant factor in determining the optimal sequence of cardiovascular exercise and resistance training, a topic widely discussed on online platforms such as Reddit. The exercise order influences the secretion of various hormones that impact muscle growth, fat metabolism, and overall recovery. Understanding these hormonal fluctuations is crucial for maximizing training adaptations.
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Testosterone and Growth Hormone (GH)
Resistance training, particularly when involving compound exercises and heavier loads, stimulates the release of anabolic hormones like testosterone and growth hormone. These hormones play a pivotal role in muscle protein synthesis and recovery. Performing resistance training prior to cardiovascular exercise may create a more favorable hormonal environment for muscle growth, potentially enhancing long-term strength and hypertrophy gains. Conversely, preceding weight training with cardio might attenuate the anabolic hormonal response due to fatigue and energy depletion, although studies are often mixed and results can vary based on the specifics of the training protocol. Reddit threads often feature discussions and anecdotes about perceived differences in muscle soreness and recovery based on exercise order.
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Cortisol
Cortisol, a catabolic hormone, is released during exercise to mobilize energy stores. While cortisol is essential for adaptation to training stress, chronically elevated levels can hinder muscle growth and promote muscle breakdown. Performing prolonged or high-intensity cardiovascular exercise prior to resistance training may lead to elevated cortisol levels, potentially interfering with the anabolic benefits of weightlifting. Some research suggests that resistance training may also increase cortisol, but its effect on muscle protein synthesis may be less detrimental than when cardio precedes weights. The balance between anabolic and catabolic hormones is crucial, and exercise order can influence this balance. Online discussions on fitness subreddits frequently address strategies for managing cortisol levels through diet and recovery techniques.
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Insulin Sensitivity
Exercise, both cardiovascular and resistance training, can improve insulin sensitivity, which is the body’s ability to effectively utilize glucose. Improved insulin sensitivity is beneficial for muscle growth, glycogen replenishment, and overall metabolic health. The order of exercise may influence the magnitude of this effect. Some studies suggest that performing resistance training prior to cardiovascular exercise may lead to greater improvements in insulin sensitivity. Improved insulin sensitivity post-weight training facilitates the uptake of nutrients to muscle tissue, promoting recovery and growth. Personal experiences and anecdotal evidence shared on Reddit often point to the benefits of prioritizing weight training for individuals with insulin resistance or diabetes.
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Catecholamines
Catecholamines, such as epinephrine and norepinephrine, are hormones that increase heart rate, blood pressure, and energy expenditure. Both cardiovascular exercise and resistance training stimulate the release of these hormones, contributing to fat oxidation and energy mobilization. The timing of catecholamine release may influence substrate utilization during exercise. For instance, performing cardio after weights might enhance fat oxidation due to increased catecholamine levels following resistance training. However, the practical significance of this effect is debated. Fitness communities online explore different strategies for manipulating exercise order and intensity to optimize fat loss, often referencing the impact of catecholamines.
The hormonal responses to exercise are complex and multifaceted. While resistance training may optimize anabolic hormone release and improve insulin sensitivity, cardiovascular exercise can contribute to energy expenditure and cardiovascular health. The optimal sequencing depends on the individual’s fitness goals and physiological response. Reddit provides a platform for individuals to share experiences, interpretations of scientific literature, and practical strategies for manipulating exercise order to achieve specific hormonal outcomes, acknowledging that individual responses can vary considerably.
4. Interference effect
The “interference effect” describes a phenomenon where concurrent training, specifically the combination of cardiovascular exercise and resistance training, can attenuate the adaptations expected from each modality individually. The consideration of this effect is paramount in discussions surrounding the question of “cardio before or after weights reddit,” as it directly impacts the optimization of training outcomes.
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Neuromuscular Fatigue
Pre-existing fatigue from cardiovascular exercise, especially high-impact or prolonged sessions, can impair neuromuscular function during subsequent resistance training. Reduced force output, compromised technique, and an increased perceived exertion level can diminish the effectiveness of the weightlifting session, potentially hindering strength and hypertrophy gains. The experiences shared on Reddit often highlight the challenges of lifting heavy weights after an exhaustive run or cycling session.
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Signaling Pathway Competition
Molecular signaling pathways activated by cardiovascular exercise and resistance training may exhibit some degree of competition or cross-talk. For example, AMPK (AMP-activated protein kinase), activated by endurance exercise, can inhibit mTOR (mammalian target of rapamycin), a key signaling pathway involved in muscle protein synthesis and hypertrophy. While this inhibition might not always be significant, it can become relevant if cardio sessions are excessive or poorly timed relative to resistance training. Scientific studies and anecdotal reports from Reddit users indicate the timing and intensity of cardio relative to weights can impact results.
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Muscle Protein Synthesis (MPS) Attenuation
Some research suggests that performing cardiovascular exercise after resistance training can reduce the rate of muscle protein synthesis compared to performing resistance training alone. This attenuation may be due to factors like glycogen depletion, hormonal interference, or altered signaling pathways. However, the magnitude of this effect and its long-term impact on muscle growth are still under investigation. Reddit discussions often reflect varying opinions on the practical significance of this MPS attenuation, with some users reporting minimal impact and others emphasizing the importance of separating cardio and weights.
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Energy Availability and Recovery
The interference effect can be exacerbated by inadequate energy intake or insufficient recovery between training sessions. When the body lacks the necessary resources to adapt to both cardiovascular exercise and resistance training, the adaptations to both modalities may be compromised. Sufficient caloric intake, adequate protein consumption, and appropriate rest periods are crucial for mitigating the negative effects of concurrent training. Fitness advice shared on Reddit frequently emphasizes the importance of proper nutrition and recovery strategies when combining cardio and weights.
In conclusion, the potential for the interference effect necessitates careful consideration when sequencing cardiovascular exercise and resistance training. The decision of “cardio before or after weights reddit” should be based on an individual’s specific training goals, fitness level, and the intensity/duration of each exercise type. Optimizing these variables, along with ensuring adequate nutrition and recovery, can help minimize the interference effect and maximize training adaptations.
5. Training goals
The selection of whether cardiovascular exercise precedes or follows resistance training is heavily influenced by individual training goals. The prioritization of specific objectives necessitates a tailored approach to exercise sequencing. Discrepancies in desired outcomes, such as muscle hypertrophy, strength gains, fat loss, or enhanced cardiovascular fitness, dictate the most effective order. The ensuing discussion will explore various training goals and their implications on the “cardio before or after weights reddit” consideration.
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Muscle Hypertrophy
If the primary objective is to maximize muscle growth, performing resistance training before cardiovascular exercise is generally recommended. Prioritizing weightlifting allows for greater focus and energy expenditure on stimulating muscle protein synthesis. Cardiovascular exercise performed post-resistance training should be of moderate intensity and duration to minimize potential interference with recovery and muscle growth processes. For example, individuals focused on bodybuilding often allocate the majority of their energy to weightlifting, using cardio as a supplementary tool for calorie expenditure and cardiovascular health. The intensity and timing of the supplementary tool (cardio) is crucial in this equation.
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Strength Gains
Similar to muscle hypertrophy, strength gains are often optimized by prioritizing resistance training. Performing weightlifting exercises while fresh allows for maximal force production and optimal technique, contributing to neural adaptations and increased muscle strength. Cardiovascular exercise, if included, should be performed after the strength training session or on separate days. Powerlifters and strength athletes typically structure their training to ensure peak performance during weightlifting, strategically minimizing any potential fatigue from preceding cardiovascular activity. Intense, long cardio sessions are avoided on weightlifting days.
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Fat Loss
For individuals aiming to reduce body fat, the order of exercise may be less critical than the total caloric expenditure. However, resistance training can contribute to fat loss by increasing muscle mass, which elevates basal metabolic rate. Performing resistance training before cardiovascular exercise may enhance fat oxidation during the subsequent cardio session due to elevated catecholamine levels. Individuals seeking fat loss may use either order but should prioritize overall energy deficit through diet and exercise. Including both cardio and weight training into training program contributes to fat loss goals.
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Cardiovascular Fitness
If improving cardiovascular endurance is the primary goal, prioritizing cardiovascular exercise makes logical sense. Performing cardio before resistance training allows for greater focus and energy expenditure on the endurance activity, leading to improved cardiovascular adaptations. Individuals training for endurance events, such as marathons or triathlons, often prioritize their running, cycling, or swimming workouts, incorporating resistance training as a supplementary activity to enhance strength and prevent injuries. However, not all cardio contributes to this goal, there’s a need to train the cardiovascular system in the type of exercise you perform.
In summary, the optimal sequencing of cardiovascular exercise and resistance training is dependent on the individual’s specific training goals. Prioritizing the exercise modality that aligns with the primary objective, while strategically incorporating the other, can maximize training adaptations. A weightlifter should first consider weight training. Cardio could be a good method in training, if and only if its time, method and intensity is not making main goal (weight training) inefficient or making it hard to maintain the program. Online communities provide a platform for individuals to share experiences and strategies tailored to their specific goals and training preferences, reflecting the nuanced nature of this decision.
6. Exercise intensity
Exercise intensity profoundly influences the physiological responses to both cardiovascular and resistance training, thereby impacting the optimal sequencing of these activities. The level of exertion during each type of exercise determines substrate utilization, hormonal responses, and the degree of fatigue experienced, all of which are critical considerations in determining whether cardiovascular exercise should precede or follow resistance training.
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High-Intensity Cardio Before Weights
Performing high-intensity cardiovascular exercise, such as interval sprints or vigorous cycling, before resistance training can significantly deplete muscle glycogen stores and induce substantial neuromuscular fatigue. This pre-exhaustion may compromise the ability to lift heavy weights or maintain proper form, potentially increasing the risk of injury and reducing the effectiveness of the weightlifting session. High-intensity cardio before weights may hinder strength gains and muscle hypertrophy.
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Low-Intensity Cardio Before Weights
Low-intensity steady-state (LISS) cardiovascular exercise, such as brisk walking or light jogging, before resistance training typically has a minimal impact on muscle glycogen levels or neuromuscular function. This type of cardio can serve as a warm-up, increasing blood flow to the muscles and preparing the body for the more demanding weightlifting session. LISS cardio might not significantly impair strength or muscle growth, it could even provide benefits.
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High-Intensity Cardio After Weights
Performing high-intensity cardiovascular exercise after resistance training can further deplete glycogen stores and elevate cortisol levels, potentially hindering muscle recovery and protein synthesis. However, this approach may also promote greater fat oxidation due to increased catecholamine levels following weightlifting. The trade-offs between these effects should be considered based on individual training goals. Some might perform less cardio after weights to not hinder recovery process.
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Low-Intensity Cardio After Weights
Low-intensity steady-state cardiovascular exercise after resistance training can aid in active recovery by promoting blood flow and reducing muscle soreness. This type of cardio may also enhance fat oxidation without significantly compromising muscle recovery. This is useful and doesn’t hinder progress, sometimes it is a good choice.
The intensity of both cardiovascular exercise and resistance training should be carefully considered when determining the optimal exercise sequence. Higher intensity levels generally necessitate prioritizing the exercise modality that aligns with the primary training goal, while lower intensity levels offer greater flexibility in sequencing. Balancing intensity and sequencing is crucial for maximizing training adaptations and minimizing the risk of overtraining or injury.
7. Recovery
The selection of cardiovascular exercise preceding or following resistance training is inextricably linked to recovery processes. The chosen sequence influences the magnitude and type of stress imposed on the body, directly impacting the subsequent recovery demands. For instance, performing high-intensity interval training (HIIT) before weightlifting might necessitate a longer recovery period compared to performing the same HIIT session after weightlifting, owing to glycogen depletion and potential neuromuscular fatigue. This is a major theme in any “cardio before or after weights reddit” discussion.
Adequate recovery is not merely passive rest; it encompasses nutritional strategies, sleep optimization, and stress management techniques. Insufficient recovery impairs muscle protein synthesis, increases the risk of overtraining, and hinders overall adaptation. For example, if an individual performs a demanding weightlifting session followed by prolonged cardio without adequate protein intake and sleep, muscle recovery will be compromised, potentially diminishing strength gains and increasing muscle soreness. If cardio is performed before weight training, it might negatively affect weight training volume and that can be detrimental for the progression. The timing of nutrients also matters.
Ultimately, the effectiveness of any “cardio before or after weights reddit” strategy hinges on the incorporation of sufficient recovery practices. Optimal recovery allows the body to adapt to the imposed training stress, leading to improved performance and reduced risk of injury. The individuals capacity for recovery should inform the choice of exercise sequence and intensity, acknowledging that recovery is not one-size-fits-all and depends on numerous factors, including age, training experience, and genetics.
Frequently Asked Questions
The following addresses common inquiries regarding the sequencing of cardiovascular exercise and resistance training.
Question 1: Does the order of cardio and weights affect muscle growth?
The order can influence muscle growth, though the extent varies. Prioritizing resistance training allows for optimal energy and focus on stimulating muscle protein synthesis. Excessive cardio beforehand might hinder weightlifting performance, thereby indirectly reducing muscle growth potential.
Question 2: Is fat loss more effective with cardio before or after weights?
Total energy expenditure is the primary driver of fat loss. The exercise order is less critical than maintaining a caloric deficit. However, resistance training can contribute to fat loss by increasing muscle mass, which elevates resting metabolic rate.
Question 3: How does exercise order affect strength gains?
Strength gains are generally optimized by prioritizing resistance training. Performing weightlifting exercises while fresh allows for maximal force production and proper technique, contributing to neural adaptations and increased muscle strength.
Question 4: Can cardio before weights increase the risk of injury?
Performing intense cardio before weightlifting, particularly if it leads to significant fatigue, might compromise form and increase the risk of injury during the subsequent resistance training session.
Question 5: Does the duration of cardio influence the best exercise order?
Yes, longer cardio sessions are more likely to deplete glycogen stores and induce fatigue, potentially negatively impacting weightlifting performance. Shorter cardio sessions might have a minimal impact on subsequent resistance training.
Question 6: What is the impact of exercise timing on recovery?
The combination of cardio and weights performed in close proximity without adequate nutrition and rest may prolong recovery times and increase the risk of overtraining. Sufficient recovery practices are essential for maximizing training adaptations.
In summary, the optimal sequencing of cardiovascular exercise and resistance training is multifaceted. Individual goals, exercise intensity, and recovery capacity should be considered when structuring a workout routine.
This concludes the FAQ section. Further exploration of individual considerations is encouraged for personalized training strategies.
Practical Considerations
The subsequent guidelines offer actionable strategies for optimizing workout structure based on established principles.
Tip 1: Prioritize the Primary Goal. Individuals should schedule the exercise modality that aligns with their foremost fitness objective at the start of their workout. Those focusing on strength or hypertrophy should perform resistance training before cardiovascular exercise. Conversely, endurance athletes should prioritize cardiovascular training.
Tip 2: Consider Exercise Intensity and Duration. High-intensity, long-duration cardiovascular exercise is more likely to deplete glycogen stores and induce fatigue, potentially impairing subsequent resistance training. Manage intensity and duration.
Tip 3: Implement Active Recovery Strategies. Incorporate low-intensity cardiovascular exercise, such as brisk walking, after resistance training to promote blood flow and reduce muscle soreness. Appropriate recovery supports the program.
Tip 4: Evaluate Nutritional Intake. Consume adequate protein and carbohydrates to replenish glycogen stores and support muscle recovery, regardless of exercise order. Optimal nutrition can improve performance.
Tip 5: Monitor Fatigue Levels. Track perceived exertion, heart rate variability, and sleep quality to assess fatigue levels and adjust training accordingly. Recovery management helps prevent overtraining.
Tip 6: Allow for Adequate Rest. Ensure sufficient rest between training sessions to allow for muscle repair and glycogen replenishment. Overtraining will impede progress.
Tip 7: Consider the “Interference Effect”. Be aware of potential interference effects between concurrent training modalities. When the combined stimulus from both exercises causes the training benefits to be reduced.
Tip 8: Seek Professional Guidance. Consulting with a qualified exercise professional can provide personalized guidance on exercise sequencing based on individual goals and fitness level.
In summary, prudent exercise sequencing, complemented by adequate nutrition and recovery, is essential for maximizing training adaptations and minimizing the risk of overtraining or injury.
Careful attention to these practical considerations enables individuals to fine-tune their training regimens for optimal results.
Conclusion
The preceding discussion has explored diverse factors influencing the decision regarding “cardio before or after weights reddit,” emphasizing aspects such as energy availability, muscle glycogen, hormonal responses, interference effects, training goals, exercise intensity, and recovery. The optimal sequencing proves highly individualized, dependent on a complex interplay of physiological and lifestyle variables.
Ultimately, a data-driven approach, informed by self-monitoring and potentially professional guidance, offers the most effective path towards optimizing training adaptations. Further research into the nuanced interactions between cardiovascular and resistance training modalities remains warranted to refine existing recommendations and enhance individualized program design.
