Should you do cardio before or after weights? This is a question on the lips of many gym members around the world who are trying to figure out how to lose weight. Yet despite the conclusive proof which is already available, it remains something which confuses most people.
The facts behind this question are very clear so today you will discover the answer.
Let us begin by looking at the most common myth associated with this question. Many people believe that by doing cardiovascular exercise before resistance training you will leave your muscles zapped of strength and restrict your ability on the weights, therefore it would make natural sense to go with hitting the weights first and doing your cardiovascular activity at the end.
This is a theory which stands up nicely when you say it out loud, but loses credibility when you look at the facts scientifically.
During aerobic and anaerobic activity, the body is forced to make several internal changes to help you adapt to your heavy workload. One such change is the release of two very important enzymes which play a vital role in both the effectiveness of a resistance training workout and your ability to perform cardiovascular exercise. The first enzyme we will look at here is m-TOR.
The more gym savvy readers here will notice this word from many protein supplements on the market. That's because this enzyme is thought to be responsible for switching on the body's muscle building recovery process following a gym workout. It is released in a spike which can last for up to six hours and, naturally, you want to enjoy the maximum benefit from this spike if your goal is to build more lean muscle tissue.
During aerobic activity, such as a bike or treadmill, the body adapts by releasing an enzyme called AMPK.
Here is the real kicker - AMPK release blunts m-TOR release significantly!
So jumping on a bike for 30 minutes of cardiovascular exercise after a workout might sound good in theory, but in truth you are doing more harm than good to your chances of building rock hard lean muscle any time soon. The increase in your AMPK levels will do significant damage to the increased m-TOR you created by hitting the weights, rendering your session only half as great as it could have been.
It is also worth noting that several studies have looked into just how much pre workout cardio can zap the muscles of strength, too. One study tested this theory by having subjects do a tough aerobic session followed by a bench press and squat session. The cardio only affected the squats, which prompted the conclusion that you can get around this issue by simply avoiding cardio activity before leg day - this allows you to get the full benefits of cardio without missing out on the full benefits of the spike in m-TOR brought about by a heavy weights session.
If you are searching for the best explanations on how to lose weight then it makes sense to go with the most logical scientific answers rather than buying into the wealth of gym myths which are out there. Should you do cardio before or after weights? The latest science is massively in favor of doing it before.
The facts behind this question are very clear so today you will discover the answer.
Let us begin by looking at the most common myth associated with this question. Many people believe that by doing cardiovascular exercise before resistance training you will leave your muscles zapped of strength and restrict your ability on the weights, therefore it would make natural sense to go with hitting the weights first and doing your cardiovascular activity at the end.
This is a theory which stands up nicely when you say it out loud, but loses credibility when you look at the facts scientifically.
During aerobic and anaerobic activity, the body is forced to make several internal changes to help you adapt to your heavy workload. One such change is the release of two very important enzymes which play a vital role in both the effectiveness of a resistance training workout and your ability to perform cardiovascular exercise. The first enzyme we will look at here is m-TOR.
The more gym savvy readers here will notice this word from many protein supplements on the market. That's because this enzyme is thought to be responsible for switching on the body's muscle building recovery process following a gym workout. It is released in a spike which can last for up to six hours and, naturally, you want to enjoy the maximum benefit from this spike if your goal is to build more lean muscle tissue.
During aerobic activity, such as a bike or treadmill, the body adapts by releasing an enzyme called AMPK.
Here is the real kicker - AMPK release blunts m-TOR release significantly!
So jumping on a bike for 30 minutes of cardiovascular exercise after a workout might sound good in theory, but in truth you are doing more harm than good to your chances of building rock hard lean muscle any time soon. The increase in your AMPK levels will do significant damage to the increased m-TOR you created by hitting the weights, rendering your session only half as great as it could have been.
It is also worth noting that several studies have looked into just how much pre workout cardio can zap the muscles of strength, too. One study tested this theory by having subjects do a tough aerobic session followed by a bench press and squat session. The cardio only affected the squats, which prompted the conclusion that you can get around this issue by simply avoiding cardio activity before leg day - this allows you to get the full benefits of cardio without missing out on the full benefits of the spike in m-TOR brought about by a heavy weights session.
If you are searching for the best explanations on how to lose weight then it makes sense to go with the most logical scientific answers rather than buying into the wealth of gym myths which are out there. Should you do cardio before or after weights? The latest science is massively in favor of doing it before.
About the Author:
About the author: Russ Howe PTI is a nationally sought-after south shields personal trainer featured by tv. Read his full guide on the effects of doing cardio before or after weights for a complete guide on this topic.
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