{"id":277038,"date":"2019-12-16T08:49:00","date_gmt":"2019-12-16T07:49:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=277038"},"modified":"2023-08-11T08:54:10","modified_gmt":"2023-08-11T06:54:10","slug":"what-should-you-start-with-cardio-or-strength-training","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/what-should-you-start-with-cardio-or-strength-training\/","title":{"rendered":"What should you start with: cardio or strength training?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/what-should-you-start-with-cardio-or-strength-training\/#Goal_Maintain_overall_fitness\" title=\"Goal: Maintain overall fitness\">Goal: Maintain overall fitness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/what-should-you-start-with-cardio-or-strength-training\/#Goal_Move_more\" title=\"Goal: Move more\">Goal: Move more<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/what-should-you-start-with-cardio-or-strength-training\/#Goal_training_for_marathon_or_competition\" title=\"Goal: training for marathon or competition\">Goal: training for marathon or competition<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/what-should-you-start-with-cardio-or-strength-training\/#Goal_You_want_to_lose_weight\" title=\"Goal: You want to lose weight\">Goal: You want to lose weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/what-should-you-start-with-cardio-or-strength-training\/#Goal_You_want_to_do_more_of_what_you_enjoy\" title=\"Goal: You want to do more of what you enjoy\">Goal: You want to do more of what you enjoy<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">You come to the gym and have an hour to exercise the major muscle groups &#8211; and by this time you want to do some cardio, too.<\/span> <strong><span title=\"\">What should you start with?<\/span><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Unfortunately, there is no clear and straightforward answer: experts say that <strong>what you prefer in the gym should depend on your personal goals.<\/strong><\/span> <span title=\"\">If someone tries to lose weight, they take a different approach than someone who trains for a marathon.<\/span> <span title=\"\">To find out if you should <strong>start with weights or a treadmill<\/strong>, read the list of top goals and their accompanying recommendations.<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/kardio_vs_vahy.png\" alt=\"What should you start with: cardio or strength training?\" width=\"843\" title=\"What should you start with: cardio or strength training?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">         <\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Goal_Maintain_overall_fitness\"><\/span>Goal: Maintain overall fitness<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">If you want to stay fit, <strong>the order may not even matter.<\/strong><\/span> <span title=\"\">One <a title=\"Study\" href=\"https:\/\/www.sciencedaily.com\/releases\/2014\/03\/140313092224.htm\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">study<\/a> compared two groups of men who first performed either weight training or cardio exercise for 24 weeks.<\/span> <span title=\"\">At the end of the study, it was found that all men <strong>increased physical performance and muscle strength<\/strong> to the same extent.<\/span> <span title=\"\">However, in the short term <strong>the cardio group recovered more difficult<\/strong>.<\/span> <span title=\"\">After two days of the study, it appeared that <strong>the cardio group had a reduced testosterone level,<\/strong> which may be harmful if you are trying to increase muscle strength.<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-653872316.jpg\" alt=\"What should you start with: cardio or strength training?\" width=\"843\" height=\"562\" title=\"What should you start with: cardio or strength training?\"\/><\/figure><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">In general:<em> &#8220;Do what you want &#8211; anything you&#8217;d follow and fits your schedule&#8221;<\/em>, says Tony Musto, Ph.D., fitness physiologist at the University of Miami.<\/span> <span title=\"\">As Musto says, <em><strong>&#8220;our ancestor&#8217;s trainings were apparently not as organized as ours today<\/strong><\/em>.<\/span><\/span> <span class=\"tlid-translation translation\" lang=\"en\"><em>They mixed it: they ran, then they climbed, walked and they lifted something.&#8221;<\/em> <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"1562,53248,65239,67330,84085\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Goal_Move_more\"><\/span>Goal: Move more<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"normal\"><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">As in the previous point, if you&#8217;re new to exercise, or just trying to be more active,<strong> do what you enjoy and don&#8217;t be afraid to change the order<\/strong>.<\/span> <span title=\"\">In <em><a title=\"book\" href=\"http:\/\/www.amazon.com\/Which-Comes-First-Cardio-Weights\/dp\/0771039816\/ref=as_at?linkCode=g11&amp;tag=greatist-20&amp;imprToken=v93kTQWA7VrplRcycMAb.Q\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Which Comes First: Cardio or Weights?<\/a><\/em>,<\/span> a <span title=\"\">naturalist Alex Hutchinson suggests changing the training order or changing training types over the days.<\/span> <span title=\"\">He writes that <strong>muscle and endurance results are controlled by the same &#8220;switch&#8221;<\/strong> (also known as <a title=\"AMP kinase\" href=\"http:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3249400\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">AMP kinase<\/a>).<\/span> <span title=\"\">The <em>&#8220;switch&#8221;<\/em> is set at the beginning of the workout &#8211; with what you do first and cannot be changed immediately.<\/span> <span title=\"\">Since you&#8217;re trying to set your body for the <strong>goal of improving your stamina or strength<\/strong>, it&#8217;s a good idea to switch exercises from time to time.<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-692217878.jpg\" alt=\"What should you start with: cardio or strength training?\" width=\"843\" height=\"562\" title=\"What should you start with: cardio or strength training?\"\/><\/figure><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Since you are trying to set your body either for endurance or strength goal, it is <strong>a good idea to change your exercises from time to time<\/strong>.<\/span> <span title=\"\">So sometimes start with cardio exercise and sometimes with lifting weights.<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-864384892.jpg\" alt=\"What should you start with: cardio or strength training?\" width=\"843\" height=\"562\" title=\"What should you start with: cardio or strength training?\"\/><\/figure><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\"><em>&#8220;Some of today&#8217;s popular commercial routines, such as the P90X or Insanity, <strong>combine strength and cardio in one workout<\/strong>, so you don&#8217;t have to choose,&#8221;<\/em> Musto says.<\/span> <span title=\"\">The combination of strength and cardio workouts has other <strong>beneficial metabolic effects<\/strong>, so if you have little time, these programs are worth it.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Goal_training_for_marathon_or_competition\"><\/span>Goal: training for marathon or competition<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Do you want to run a marathon or are you preparing for a bodybuilding competition?<\/span> <span title=\"\"><em>&#8220;It should be clear that you have to focus <strong>on your specific requirements<\/strong> first,&#8221;<\/em> says Liz Barnet, a certified coach and senior strength instructor at Uplift Studios.<\/span> <span title=\"\"><em>&#8220;For runners, <strong>the greatest emphasis is on sprints and drills,<\/strong>&#8220;<\/em> says Barnet.<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-831456444.jpg\" alt=\"What should you start with: cardio or strength training?\" width=\"843\" height=\"562\" title=\"What should you start with: cardio or strength training?\"\/><\/figure><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Do you want to lift more on the bench press?<\/span> <span title=\"\">The same principle applies.<\/span> <span title=\"\"><em><strong>&#8220;Do the heaviest weights at the start of your training,&#8221;<\/strong><\/em> says Noam Tamir, a certified trainer and owner of TS Fitness.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><em><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">&#8220;When it comes to intense weight lifting, you don&#8217;t want to wear your body with cardio exercises and then risk injuries while doing weight exercises,&#8221; <\/span><\/span><\/em><\/strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Tamir adds.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Goal_You_want_to_lose_weight\"><\/span>Goal: You want to lose weight<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\"><em>&#8220;In most cases, you will want to do strength training first,&#8221;<\/em> says Tamir.<\/span> <span title=\"\">Dr. Musto confirms that it is <strong>wiser to do strength exercises<\/strong> first and then cardio exercise, because the body can oxidize a little more fat during cardio exercise.<\/span> <span title=\"\">However, he emphasized that this only applies to lower intensity cardio exercises and also noted that this <strong>may not have a significant impact in the long term.<\/strong><\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-623455326.jpg\" alt=\"What should you start with: cardio or strength training?\" width=\"843\" height=\"562\" title=\"What should you start with: cardio or strength training?\"\/><\/figure><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">The advantage of <strong>strength training<\/strong> for both men and women is that <strong>it can accelerate metabolism<\/strong>, which is especially beneficial <strong>when burning excess fat<\/strong>.<\/span> <span title=\"\">Another benefit of strength training could be that in addition to helping you burn fat effectively, it also helps you <strong>perfectly shape your muscles.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Cardio workout <\/span><\/span><\/strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">is great for <strong>fat burning<\/strong>, but it does not <strong>participate in the direct development of muscles<\/strong> that can make your body look firmer.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><strong><span title=\"\">If you like HIIT training, we have good news.<\/span><\/strong> <span title=\"\">This popular training style has several benefits that can help with weight loss.<\/span> <span title=\"\">The only drawback is that you <strong>can&#8217;t do HIIT every day.<\/strong><\/span> <span title=\"\">Coach Liz Barnet suggests doing HIIT training <strong>at a maximum of three times a week<\/strong> and not for consecutive days (for example: Monday, Wednesday, and Friday);<\/span> <span title=\"\">If you want to add more days, choose&nbsp; cross trainings &#8211; such as yoga or spinning.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Goal_You_want_to_do_more_of_what_you_enjoy\"><\/span>Goal: You want to do more of what you enjoy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\"><em>&#8220;It&#8217;s important that people consider energy and level of interest,&#8221;<\/em> says coach Liz Barnet.<\/span> <span title=\"\">She suggests focusing <strong>first on what you would probably avoid<\/strong> if you were running out of time or what you would have skipped if you were tired of the training you love.<\/span> <span title=\"\">Do you like spinning?<\/span> <span title=\"\">Get rid of the strength training first, then head for the bike knowing that the <strong><em>&#8220;hardest part&#8221;<\/em> is over.<\/strong><\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-621829984.jpg\" alt=\"What should you start with: cardio or strength training?\" width=\"843\" height=\"562\" title=\"What should you start with: cardio or strength training?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">The last tip<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">If you want to achieve fitness and health, it probably <strong>doesn&#8217;t matter what you do first<\/strong>.<\/span> <span title=\"\">However, changing the order of workouts can be a great way to get rid of boredom, and in fact there are not many negative consequences when changing exercises and workouts.<\/span> <span title=\"\">However, if you hope to lose weight, gain strength, or just set priorities, <strong>focus first on strength training and then on cardio exercise.<\/strong><\/span><\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">         <\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-656568732.jpg\" alt=\"What should you start with: cardio or strength training?\" width=\"843\" title=\"What should you start with: cardio or strength training?\"\/><\/figure><\/div>\n\n\n\n<p class=\"normal\"><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">What about you?<\/span> <strong><span title=\"\">Do you prefer cardio or weightlifting?<\/span><\/strong> <span title=\"\">Share your thoughts in the comments, and if you liked the article or you just think it might be helpful to your friends, <strong>share<\/strong> it.<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Should you start with cardio training or strength training? The order should depend on what you want to achieve and what your goals are. What about their combination?<\/p>\n","protected":false},"author":25,"featured_media":139731,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[6689,7253,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-277038","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-cardio","9":"tag-strength-workout","10":"tag-weight-loss","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What should you start with: cardio or strength training? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Should you start with cardio training or strength training? 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