Should you do your cardio before or after weight training?
A common question that gets asked among trainees is: Should I do my cardio (+30 minutes) before or after my weight training? That being said, from a recovery standpoint, it looks like you’re better off doing one over the other, at least, that’s what a research study from Finland indicates.
In the study conducted at the University of Jyvasklya, researchers separated 42 men into two groups. One group started their workout by performing 3 sets of leg presses at 40% of their one-rep max (1RM). This was then followed by 3 sets using 90% of their 1RM. The group then finished off their weight training by performing 4 sets at 75-85% of their 1RM. After the weight training, the men did 30 minutes of cardio at a moderate intensity. The second group basically did the same workout, but in a reversed order. That is, they did the cardio first and weight training second.
The results showed that the group who did their cardio first had higher levels of creatine kinase (a marker of muscle tissue breakdown) in their bloodstream 24 and 48 hours after their training session than the men who did their cardio afterwards. This suggests that the men who did their weight training first recovered faster than those who did their cardio first. (Also, ’cause I have a feeling I’ll get asked, there’s nothing wrong with doing a 5-minute cardio warm up before weight training. You may also want to try some dynamic flexibility and mobility training before your workouts too!)
Schumann M et al. 2013. Acute neuromuscular and endocrine responses and recovery to single-session combined endurance and strength loadings: “order effect” in untrained young men. J Strength Cond Res. 2013 Feb;27(2):421-33.