{"id":60870,"date":"2024-06-04T20:02:02","date_gmt":"2024-06-04T20:02:02","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=60870"},"modified":"2024-06-07T16:39:55","modified_gmt":"2024-06-07T16:39:55","slug":"cardio-before-or-after-weights","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/","title":{"rendered":"Cardio Before or After Weights? Here&#8217;s What Science Says"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\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:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#Is_It_Better_To_Run_Before_or_After_Lifting_Weights\" >Is It Better To Run Before or After Lifting Weights?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#Does_Cardio_After_Weights_Affect_Muscle_Growth\" >Does Cardio After Weights Affect Muscle Growth?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#Catabolic_vs_Anabolic_States\" >Catabolic vs. Anabolic States<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#Energy_Depletion\" >Energy Depletion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#Recovery\" >Recovery<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#Nutrition\" >Nutrition<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#Type_of_Cardio\" >Type of Cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#Individual_Goals\" >Individual Goals<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#The_Case_for_a_Personalized_Approach\" >The Case for a Personalized Approach<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#Your_Fitness_Goals\" >Your Fitness Goals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#Your_Fitness_Level\" >Your Fitness Level<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#How_Much_Time_You_Have\" >How Much Time You Have<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#Your_Comfort_Level\" >Your Comfort Level<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#Is_20_Minutes_of_Cardio_Enough_After_Lifting_Weights\" >Is 20 Minutes of Cardio Enough After Lifting Weights?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#Should_I_Do_Cardio_Or_Weights_First_To_Lose_Belly_Fat\" >Should I Do Cardio Or Weights First To Lose Belly Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#Is_It_Ok_To_Do_Cardio_After_Weight_Training\" >Is It Ok To Do Cardio After Weight Training?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#Is_It_Ok_To_Run_After_Lifting\" >Is It Ok To Run After Lifting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#Is_It_Better_To_Do_Cardio_Before_or_After_Workout\" >Is It Better To Do Cardio Before or After Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#Is_10_Minutes_Of_Cardio_After_Workouts_Ok\" >Is 10 Minutes Of Cardio After Workouts Ok?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A combined approach to fitness involving both cardiovascular exercises and weight training has several advantages. According to the American Council on Exercise (ACE), these forms of exercise provide comprehensive health benefits (<\/span><a href=\"https:\/\/www.acefitness.org\/continuing-education\/prosource\/october-2014\/5020\/ace-research-study-sequencing-exercise-for-optimum-results\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cardio_before_or_after_weights&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cardio_before_or_after_weights\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you&#8217;re just starting out, integrating cardio and weights into your routine helps build a strong foundation for endurance and strength. Even those who&#8217;ve been in the fitness game for a while may want to save time by effectively blending these two methods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But the lingering question remains: Should you perform cardio before or after lifting weights?\u00a0 This decision can significantly impact your performance, endurance, and the overall effectiveness of your workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a science-backed guide to crafting your workout routine for optimized physical performance and recovery.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Better_To_Run_Before_or_After_Lifting_Weights\"><\/span><b>Is It Better To Run Before or After Lifting Weights?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to the American Council on Exercise (ACE), you should perform cardio before lifting weights to optimize your workout&#8217;s effectiveness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">ACE sponsored a study by a team of researchers from Western State Colorado University to determine whether or not there is a difference in performance when cardio and weights are done in different order (<\/span><a href=\"https:\/\/www.acefitness.org\/continuing-education\/prosource\/october-2014\/5020\/ace-research-study-sequencing-exercise-for-optimum-results\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The study found that when cardio was performed later in the workout, the mean heart rate of participants was high enough to be categorized as vigorous.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There&#8217;s nothing wrong with vigorous exercise; however, it has several implications for long term adherence to exercise, muscle recovery and injury prevention.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">ACE suggests that performing cardio after strength training may expose you to the following risks:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decreased energy and endurance for lifting weights.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Possible injury due to improper form when performing cardio with tired muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slower muscle recovery, which may affect your next workout session.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decreased motivation over time to continue your <a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-routine\/\">workout routine<\/a> if it proves too challenging.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cardio_before_or_after_weights\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/23.png\" alt=\"cardio before or after weights\" \/>\u00a0<\/a><\/p>\n<p><span style=\"font-weight: 400;\">In light of these considerations, the ACE recommends that performing cardio before lifting weights is a better way to optimize your workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other reasons in support of cardio before strength training are (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/6228\/cardio-or-weights-first-cardio-before-vs-after-lifting\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cardiovascular exercises raise the heart rate and body temperature, which helps prepare the body for physical activity. This can help prevent injuries while performing strength training exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Doing cardio beforehand can also improve blood flow and warm up muscles, making them more pliable and less prone to injury during weightlifting.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Starting with cardio can help you get into a rhythm and increase your endurance for the rest of your workout. This can lead to better performance and results in the long run.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As far as choice of cardiovascular exercises go, the ACE recommends low-impact activities like walking, cycling or rowing for beginners. These exercises provide a good balance of cardiovascular benefits and muscle activation without putting too much strain on the body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Running, on the other hand, may be too intense for beginners, if done before weightlifting. However, more experienced runners may find it beneficial to do a light jog or run before lifting weights as a form of dynamic warm-up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As far as how long to perform cardio before lifting weights, the ACE recommends a warm-up period of at least 5-10 minutes and at most 30 minutes. Keep it short and sweet; the goal is to get your body ready for strength training, not to exhaust yourself before you even start.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Find out how to combine cardio and calisthenics in our<a href=\"https:\/\/betterme.world\/articles\/cardio-calisthenics\/\"> cardio calisthenics<\/a> blog.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Cardio_After_Weights_Affect_Muscle_Growth\"><\/span><b>Does Cardio After Weights Affect Muscle Growth?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Whether or not performing cardio after weights affects muscle growth depends on the intensity, duration of the cardio, among a few other factors:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Catabolic_vs_Anabolic_States\"><\/span><b>Catabolic vs. Anabolic States<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Weightlifting puts your body in an anabolic state (muscle-building), while prolonged cardio can shift it into a catabolic state (muscle-breakdown). Balancing these states is crucial for muscle growth (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2877703\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Energy_Depletion\"><\/span><b>Energy Depletion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Doing cardio after weights may impact muscle growth if it leads to significant energy depletion. After an intense weightlifting session, your body might not have enough energy left for an effective cardio session without tapping into muscle, which could potentially hinder muscle repair and growth (<\/span><a href=\"https:\/\/www.acefitness.org\/continuing-education\/prosource\/october-2014\/5020\/ace-research-study-sequencing-exercise-for-optimum-results\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cardio_before_or_after_weights\">propel your weight loss journey <\/a> into high gear!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Recovery\"><\/span><b>Recovery<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Intense cardio sessions after weightlifting can increase the need for recovery time, impacting muscle growth if the body doesn&#8217;t get enough rest to repair and grow stronger (<\/span><a href=\"https:\/\/www.acefitness.org\/continuing-education\/prosource\/october-2014\/5020\/ace-research-study-sequencing-exercise-for-optimum-results\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Nutrition\"><\/span><b>Nutrition<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Adequate protein intake and overall nutrition plays a critical role in muscle recovery and growth. Consuming enough calories and nutrients to support both your cardio and weightlifting activities is vital (<\/span><a href=\"https:\/\/www.acsm.org\/docs\/default-source\/files-for-resource-library\/protein-intake-for-optimal-muscle-maintenance.pdf\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Type_of_Cardio\"><\/span><b>Type of Cardio<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The impact on muscle growth also depends on the type of cardio. Low-intensity steady-state (LISS) cardio, like walking or light cycling, is less likely to interfere with muscle recovery and growth, compared to high-intensity interval training (HIIT), which may be more taxing on the muscles used during weightlifting (<\/span><a href=\"https:\/\/blog.lionel.edu\/does-cardio-burn-muscle\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our<a href=\"https:\/\/betterme.world\/articles\/low-impact-cardio-workout\/\"> low-impact cardio workout<\/a> blog lists some\u00a0 low impact cardio workouts you can try.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Individual_Goals\"><\/span><b>Individual Goals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For individuals aiming primarily for muscle gain, focusing on weightlifting with minimal cardio is often recommended. Conversely, for those prioritizing endurance or fat loss, incorporating cardio after weights is a strategic approach.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Having cardio after weights can affect muscle growth, but with careful planning around the type and timing of cardio, along with appropriate nutritional support. It&#8217;s possible to design a program that allows for both cardiovascular fitness and muscle growth.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Timing and Type<\/b><span style=\"font-weight: 400;\">: Consider the type and timing of cardio; low-intensity cardio might be better suited post-weights, or consider separating sessions (AM\/PM) or days for cardio and weights.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nutrition<\/b><span style=\"font-weight: 400;\">: Be sure to have proper nutrition before and after your workouts to fuel your sessions and aid in recovery and muscle growth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Listen to Your Body<\/b><span style=\"font-weight: 400;\">: Pay attention to how your body responds to combining both exercises in terms of performance, recovery, and progress towards your goals. Adjust accordingly.<\/span><\/li>\n<\/ul>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/weight-loss-tea\/\"><i>8 Weight-Loss Tea Options With Science to Support the Pound-Slashing Claims<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Case_for_a_Personalized_Approach\"><\/span><b>The Case for a Personalized Approach<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While research may offer insight into what&#8217;s best, based on the physiological response of the body, the findings aren&#8217;t set in stone. We all have different fitness goals, <span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;body types&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:829,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\"><a href=\"https:\/\/betterme.world\/articles\/men-body-types\/\">body type<\/a>s<\/span>, and workout preferences. Ultimately, the best approach for you may depend on a combination of factors including your personal goals, schedule, and comfort level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are the top factors you should consider when deciding whether to do cardio before or after weights:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Your_Fitness_Goals\"><\/span><b>Your Fitness Goals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Top on the list of considerations should be your end goal. If you&#8217;re primarily looking to improve endurance and cardiovascular health, doing cardio before weights makes sense as it allows you to focus on these goals without exhausting yourself beforehand.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, if your primary objective is muscle building or strength training, starting with weights may be more effective as it ensures you have enough energy and focus for lifting heavy weights.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ve discussed how to incorporate cardio\u00a0 to your routine for weight loss in our, <a href=\"https:\/\/betterme.world\/articles\/how-to-reduce-body-fat-percentage\/\">cardio after weights for fat loss<\/a> article.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cardio_before_or_after_weights\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/25.png\" alt=\"cardio before or after weights\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Your_Fitness_Level\"><\/span><b>Your Fitness Level<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How hard you find different exercises may also play a role in the sequencing of your <a href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/\">workout routine<\/a>. It makes most sense to start with the hardest exercise while your energy levels are still high. For example, if you find cardio more challenging than lifting weights, start with cardio and then move on to weights.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Time_You_Have\"><\/span><b>How Much Time You Have<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Of course, a large part of creating an effective workout routine is ensuring it fits into your schedule. If you&#8217;re short on time, you may\u00a0 find that a High Intensity Interval Training (HIIT) approach works best for you. In this case, you can incorporate both cardio and weights in one session by alternating between the two.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Your_Comfort_Level\"><\/span><b>Your Comfort Level<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Perhaps most importantly, listen to your body and do what feels right for you. If starting with weights makes you feel more confident and energized for your workout, go ahead and switch things up. The most important thing is to find a routine that you enjoy and can stick to in the long run.<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cardio_before_or_after_weights\">break the vicious cycle of weight loss <\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_20_Minutes_of_Cardio_Enough_After_Lifting_Weights\"><\/span><strong>Is 20 Minutes of Cardio Enough After Lifting Weights?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">For most people, 20-30 minutes is sufficient for a post-workout cardio session. Prolonged, intense cardio after weightlifting may lead to energy depletion and hinder muscle growth, if caloric requirements aren\u2019t met. If you prefer a longer cardio session, consider separating it from your weightlifting routine or doing low-intensity cardio.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_Do_Cardio_Or_Weights_First_To_Lose_Belly_Fat\"><\/span><strong>Should I Do Cardio Or Weights First To Lose Belly Fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Nutrition plays a more significant role than exercise in losing belly fat. However, if you&#8217;re looking to incorporate both cardio and weights into your routine, starting with cardio may be more effective in burning calories and fat before moving on to strength training.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That&#8217;s because doing cardio first leaves you with more energy for lifting weights. That means you&#8217;ll perform both exercises more effectively and, over time, increase muscle mass to help boost metabolism.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, the most effective approach for losing belly fat is a combination of consistent exercise, proper nutrition, and adequate rest. With this in mind, focus on creating a sustainable routine that fits your goals and lifestyle.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_It_Ok_To_Do_Cardio_After_Weight_Training\"><\/span><strong>Is It Ok To Do Cardio After Weight Training?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it is okay to do cardio after weight training. However, the timing and type of cardio may impact muscle growth.\u00a0 Consider factors such as recovery time, nutrition, and your personal goals when deciding whether to do cardio before or after weights in your workout routine. It&#8217;s also important to listen to your body and make adjustments as needed for optimal results.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_It_Ok_To_Run_After_Lifting\"><\/span><strong>Is It Ok To Run After Lifting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Running is a high-intensity exercise that can be taxing on the body, and performing it after lifting weights may affect muscle recovery and growth. However, if you find this sequencing easier, running after lifting weights can be beneficial.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just be sure to take into account factors such as nutrition and fatigue before deciding on the timing of your workout session.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_It_Better_To_Do_Cardio_Before_or_After_Workout\"><\/span><strong>Is It Better To Do Cardio Before or After Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The American Council on Exercise states that the ideal sequencing for optimal results is to start with cardio and finish with weights (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/6228\/cardio-or-weights-first-cardio-before-vs-after-lifting\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, as discussed in this article, it ultimately depends on your personal goals, fitness level, and comfort. It&#8217;s essential to experiment and find what works best for you while still considering factors such as nutrition and recovery time. <\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_10_Minutes_Of_Cardio_After_Workouts_Ok\"><\/span><strong>Is 10 Minutes Of Cardio After Workouts Ok?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Ten minutes of cardio after a workout can be beneficial for cooling down and promoting blood flow to aid in recovery. However, it may not be enough to replace a dedicated cardio session on its own. Consider adding more time or intensity to your post-workout cardio if you have specific cardiovascular goals.\u00a0<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cardio_before_or_after_weights&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cardio_before_or_after_weights\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While there is no one-size-fits-all answer to whether cardio should be done before or after lifting weights, the evidence suggests that starting with cardio may be more beneficial for optimizing workouts and preventing injuries. Cardio is an umbrella term. I would make recommendations instead of these vague claims, like \u201cwalking or cycling for 10 to 20 minutes before a workout may be beneficial for injury prevention.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, cut and dry rules rarely apply in the world of fitness, so it&#8217;s important to listen to your body and adjust your routine accordingly. A good balance of both cardio and weight training can lead to a well-rounded and effective workout routine.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A combined approach to fitness involving both cardiovascular exercises and weight training has several advantages. According to the American Council on Exercise (ACE), these forms of exercise provide comprehensive health benefits (2). When you&#8217;re just starting out, integrating cardio and weights into your routine helps build a strong foundation for endurance and strength. Even those [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":60899,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[128,6],"tags":[],"coauthors":[125,245],"class_list":["post-60870","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainings","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cardio Before or After Weights? Here&#039;s What Science Says - BetterMe<\/title>\n<meta name=\"description\" content=\"Should you do \u2605 CARDIO BEFORE OR AFTER WEIGHTS \u27a4? Discover the top factors to consider when deciding whether to do cardio before or after weights, including your fitness goals, level, and schedule.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cardio Before or After Weights? Here&#039;s What Science Says\" \/>\n<meta property=\"og:description\" content=\"Should you do \u2605 CARDIO BEFORE OR AFTER WEIGHTS \u27a4? Discover the top factors to consider when deciding whether to do cardio before or after weights, including your fitness goals, level, and schedule.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-06-07T16:39:55+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/shutterstock_2399913457-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Leo Biette-Timmons, CPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Leo Biette-Timmons, CPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b83e6a664a44ecf2277d779bf5996b83\"},\"headline\":\"Cardio Before or After Weights? Here&#8217;s What Science Says\",\"dateModified\":\"2024-06-07T16:39:55+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/\"},\"wordCount\":1561,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/shutterstock_2399913457-scaled.jpg\",\"articleSection\":[\"Trainings\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A combined approach to fitness involving both cardiovascular exercises and weight training has several advantages. According to the American Council on Exercise (ACE), these forms of exercise provide comprehensive health benefits (<\/span><a href=\\\"https:\/\/www.acefitness.org\/continuing-education\/prosource\/october-2014\/5020\/ace-research-study-sequencing-exercise-for-optimum-results\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cardio_before_or_after_weights\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">When you're just starting out, integrating cardio and weights into your routine helps build a strong foundation for endurance and strength. Even those who've been in the fitness game for a while may want to save time by effectively blending these two methods.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But the lingering question remains: Should you perform cardio before or after lifting weights?\u00a0 This decision can significantly impact your performance, endurance, and the overall effectiveness of your workout.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's a science-backed guide to crafting your workout routine for optimized physical performance and recovery.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is It Better To Run Before or After Lifting Weights?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">According to the American Council on Exercise (ACE), you should perform car ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/\",\"name\":\"Cardio Before or After Weights? Here's What Science Says - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/shutterstock_2399913457-scaled.jpg\",\"dateModified\":\"2024-06-07T16:39:55+00:00\",\"description\":\"Should you do \u2605 CARDIO BEFORE OR AFTER WEIGHTS \u27a4? Discover the top factors to consider when deciding whether to do cardio before or after weights, including your fitness goals, level, and schedule.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/shutterstock_2399913457-scaled.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/shutterstock_2399913457-scaled.jpg\",\"width\":2560,\"height\":1707},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Trainings\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/trainings\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Cardio Before or After Weights? Here&#8217;s What Science Says\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b83e6a664a44ecf2277d779bf5996b83\",\"name\":\"Eve Chalicha\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/226167ff30adba34e5ac8f0e41f87ac6\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png\",\"caption\":\"Eve Chalicha\"},\"description\":\"Eve is a freelance writer from Nairobi, Kenya. She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Cardio Before or After Weights? Here's What Science Says - BetterMe","description":"Should you do \u2605 CARDIO BEFORE OR AFTER WEIGHTS \u27a4? Discover the top factors to consider when deciding whether to do cardio before or after weights, including your fitness goals, level, and schedule.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Cardio Before or After Weights? Here's What Science Says","og_description":"Should you do \u2605 CARDIO BEFORE OR AFTER WEIGHTS \u27a4? Discover the top factors to consider when deciding whether to do cardio before or after weights, including your fitness goals, level, and schedule.","og_url":"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-06-07T16:39:55+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/shutterstock_2399913457-scaled.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha, Leo Biette-Timmons, CPT","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha, Leo Biette-Timmons, CPT","Est. reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b83e6a664a44ecf2277d779bf5996b83"},"headline":"Cardio Before or After Weights? Here&#8217;s What Science Says","dateModified":"2024-06-07T16:39:55+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/"},"wordCount":1561,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/shutterstock_2399913457-scaled.jpg","articleSection":["Trainings","Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">A combined approach to fitness involving both cardiovascular exercises and weight training has several advantages. According to the American Council on Exercise (ACE), these forms of exercise provide comprehensive health benefits (<\/span><a href=\"https:\/\/www.acefitness.org\/continuing-education\/prosource\/october-2014\/5020\/ace-research-study-sequencing-exercise-for-optimum-results\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cardio_before_or_after_weights\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">When you're just starting out, integrating cardio and weights into your routine helps build a strong foundation for endurance and strength. Even those who've been in the fitness game for a while may want to save time by effectively blending these two methods.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">But the lingering question remains: Should you perform cardio before or after lifting weights?\u00a0 This decision can significantly impact your performance, endurance, and the overall effectiveness of your workout.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's a science-backed guide to crafting your workout routine for optimized physical performance and recovery.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Is It Better To Run Before or After Lifting Weights?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">According to the American Council on Exercise (ACE), you should perform car ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/","url":"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/","name":"Cardio Before or After Weights? Here's What Science Says - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/shutterstock_2399913457-scaled.jpg","dateModified":"2024-06-07T16:39:55+00:00","description":"Should you do \u2605 CARDIO BEFORE OR AFTER WEIGHTS \u27a4? Discover the top factors to consider when deciding whether to do cardio before or after weights, including your fitness goals, level, and schedule.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/shutterstock_2399913457-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/shutterstock_2399913457-scaled.jpg","width":2560,"height":1707},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/cardio-before-or-after-weights\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Trainings","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/trainings\/"},{"@type":"ListItem","position":4,"name":"Cardio Before or After Weights? Here&#8217;s What Science Says"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/stage.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/stage.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b83e6a664a44ecf2277d779bf5996b83","name":"Eve Chalicha","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/226167ff30adba34e5ac8f0e41f87ac6","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","caption":"Eve Chalicha"},"description":"Eve is a freelance writer from Nairobi, Kenya. She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.","url":"https:\/\/stage.betterme.world\/articles\/author\/evechalicha\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/60870","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=60870"}],"version-history":[{"count":0,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/60870\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/60899"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=60870"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=60870"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=60870"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=60870"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}