Cardiovascular exercise and strength training are two of the most popular components of a well-rounded fitness routine. While both forms of exercise have numerous benefits, many individuals may wonder when is the best time to do cardio and strength training. In this article, we’ll explore the benefits of each type of exercise and discuss how to incorporate both into a balanced fitness routine.
Benefits of Cardiovascular Exercise
Cardiovascular exercise, also known as cardio, is any type of exercise that elevates the heart rate and increases breathing rate. This includes activities such as running, cycling, swimming, and jumping rope. Here are some of the benefits of cardiovascular exercise:
1.Burns Calories:
Cardiovascular exercise increases heart rate and breathing rate, leading to an increase in calorie burn. This can help create a calorie deficit, which is necessary for weight loss.
2.Improves Heart Health:
Regular cardiovascular exercise has been shown to improve heart health by lowering blood pressure and reducing the risk of heart disease.
3.Reduces Stress:
Cardiovascular exercise has been shown to reduce stress levels by releasing endorphins, the body’s feel-good hormones. This can help individuals feel better both physically and mentally, making it easier to maintain a healthy lifestyle.
4.Increases Endurance:
Regular cardiovascular exercise can lead to improvements in endurance, allowing individuals to perform physical activities for longer periods of time without getting tired.
Benefits of Strength Training
Strength training involves resistance exercises using weights or bodyweight to build muscle mass and improve strength. While cardio is often thought of as the go-to for weight loss, strength training can also be highly effective. Here are some of the benefits of strength training:
1.Increases Muscle Mass and Metabolism:
One of the main benefits of strength training for weight loss is that it increases muscle mass. Muscle tissue is more metabolically active than fat tissue, meaning it burns more calories at rest. By increasing muscle mass through strength training, individuals can boost their metabolism and increase the number of calories they burn throughout the day, even at rest.
2.Preserves Muscle Mass During Weight Loss:
When losing weight, it’s common to lose both fat and muscle mass. However, incorporating strength training into a weight loss routine can help preserve muscle mass while burning fat. This is important because preserving muscle mass not only helps maintain overall strength and function, but it also helps keep the metabolism boosted, making weight maintenance easier in the long run.
3.Increases Insulin Sensitivity:
Strength training has been shown to increase insulin sensitivity, which allows the body to use glucose more efficiently and can reduce the risk of developing type 2 diabetes. This can also be beneficial for weight loss because improved insulin sensitivity can lead to better blood sugar control, which can reduce cravings and hunger.
When to Do Cardio
The American Heart Association recommends that adults get at least 150 minutes of moderate-intensity cardiovascular exercise or 75 minutes of vigorous-intensity cardiovascular exercise per week. Here are some tips for when to do cardio:
1.Before or After Strength Training:
There is no “right” answer to this question, as it ultimately depends on an individual’s goals and preferences. Some individuals prefer to do cardiovascular exercise before strength training to warm up the muscles and prepare the body for the workout. Others prefer to do cardio after strength training to burn additional calories and cool down the body. It’s important to note that doing cardio before strength training may fatigue the muscles, potentially lowering performance during the strength training session.
2.Time of Day:
The best time of day to do cardio ultimately depends on an individual’s schedule and preferences. Some individuals prefer to do cardio in the morning to jumpstart their metabolism and energy levels for the day ahead. Others prefer to do cardio in the evening as a way to wind down after a long day. It’s important to choose a time of day that is convenient and realistic for an individual’s schedule.
3.Type of Cardio:
The type of cardiovascular exercise an individual chooses can also impact when it’s best to do cardio. For example, if an individual prefers running or other high-impact activities, it may be best to avoid doing cardio immediately before strength training to prevent muscle fatigue and reduce the risk of injury.
When to Do Strength Training
The American College of Sports Medicine recommends that adults engage in strength training exercises at least two days per week, targeting all major muscle groups. Here are some tips for when to do strength training:
1.Before or After Cardio:
As with cardio, there is no “right” answer to this question, as it ultimately depends on an individual’s goals and preferences. Some individuals prefer to do strength training before cardio to ensure they have enough energy and strength to complete the exercises properly. Others prefer to do cardio first to warm up the body and prepare the muscles for strength training.
2.Time of Day:
As with cardio, the best time of day to do strength training ultimately depends on an individual’s schedule and preferences. Some individuals may prefer to do strength training in the morning to get it out of the way early and set a positive tone for the rest of the day. Others may prefer to do strength training in the evening as a way to relieve stress after work and decompress. It’s important to choose a time of day that allows for consistency and commitment to the exercise routine.
3.Frequency:
The frequency of strength training sessions also depends on an individual’s goals and experience level. Beginners may benefit from doing full-body strength training workouts two to three times per week, while more experienced individuals may benefit from splitting up their workouts into different muscle groups and doing them more frequently. It’s important to allow for adequate rest and recovery between strength training sessions to prevent injury and promote muscle growth.
Conclusion
Incorporating both cardiovascular exercise and strength training into a balanced fitness routine can provide numerous benefits for overall health and well-being. When deciding when to do cardio and strength training, it’s important to consider an individual’s goals and preferences, as well as schedule and experience level. By starting slow, setting realistic goals, mixing up workouts, and listening to the body, individuals can create a sustainable and effective fitness routine that incorporates both types of exercise.
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