Same-day Cardio And Weight Training Is Trending
Combined cardio and strength training is on the rise. A single workout class can include treadmills neatly lined up against the wall, a weights station on the floor, blood-pumping music and strobe lights. Essentially, studios are ticking both boxes by offering weights and cardio on the same day.
You rock up to a club-like facade, are greeted by an eager trainer and told whether you’ll be starting with cardio or weights first. Sounds easy, right? Someone picks for you, so you don't have to!
But not all of us are fans of studio-based workouts. So, if you're hitting the gym with your own programme, you'll need to choose whether to brave the treadmill first or secure your bench at the weights section.
Starting With Cardio Or Weights First: What’s The Difference?
Whether to do cardio or weights first is dependent on many factors and your goals are most likely priority number one. What you seek out of a workout and how you feel at the end are impacted by your choice.
Exercise is an opportunity to work on both your body and mind, and you want to come out feeling stronger in both spheres. But it can be tough to know where to begin. So whether you’re training for a race or just for the endorphins, it helps to have a little extra knowledge.
With that in mind, let’s look at the benefits of starting with either:
Cardio Before Weights
You’ve finally signed up for that local half-marathon – you’re raring to go and you’ve already booked the post-run brunch with your friends. You’ve secured the matching adidas training kit and you’re ready to parade your way down the high street looking fit and fresh.
Whatever your goal distance, you can build endurance by starting your training session with cardio. You won’t have tired yourself out from weight training yet and most of your energy can go towards clocking those miles.
Post-cardio strength training contributes to endurance too. Shift your focus to lighter weights and higher reps to keep your blood pumping and increase your stamina.
Psychologically, cardio is a great way to switch on your brain, get the endorphins flowing and kickstart the week on a Monday. It will also amp you up for the weekend on a Friday. Cardio can be quick, fun and snappy – and the perfect prequel for a solid weight-training session.
Weights Before Cardio
If your goal is to build strength – stick with cardio after weights. It'll be easier to add on a kg or two, as your muscles won't be fatigued yet. Plus, if you're opting for a light form of cardio like a slow jog or incline walk, you can definitely start with weights first.
Begin with weight training on the days you want to focus on your form and mindful movement. It’s an opportunity to turn up your favourite tunes, get in the zone and clear your mind. Weight training can be a focused way to begin a workout, so if you step into the gym feeling a little frazzled, this is a great place to start.
Tune Into Your Mood And Switch It Up Throughout The Week
Using days of the week to plan your workout schedule helps you stay on track without having to use too much brainpower.
It can be as simple as braving the cardio first on a Monday to rev up your engines for the week ahead. Or start slow with weights on a Tuesday to bring your mind into play. And of course, you’ll be more eager to bust out some sprints on a Friday pre-weekend than try to get them done first on a sluggish Thursday.
Your mood and mindset are significant factors too. If you’re feeling motivated, it’s ideal to start with the thing you love the most. It’ll set the tone for the rest of the workout and make the latter option feel easier.
Let’s admit it, though; working out isn’t always sunshine and rainbows. And if you’re feeling like training is a chore that day, start with what you least feel like. You’ll get it over and done with, and you’ll have something to look forward to at the end. Regardless, you’ll still leave on a high. No one ever regrets a workout.
Wear Attire That Does It All
A while back, you had to decide what to wear to best fit your workout. There’s nothing worse than kickstarting a run and discovering your shoes aren’t geared for your stride, or your sports bra isn’t quite as supportive as you remember. It could hinder you mid-cardio and leave you wishing you’d begun with the slower stuff first.
Luckily, adidas’ range of gym clothes and training gear is multi-functional and multi-faceted. With a pair of training shorts or a moisture-wicking tank top, you won’t have to switch your kit mid-train to fit your needs, so it’s easy to hop between hammer curls and high knees. And adidas gym trainers will see you through your skipping session and support you through your squats.
Equipment such as ankle or wrist weights and skipping ropes are versatile and fit handily in your gym bag, so you can add a quick cardio or weights finisher onto your workout. And don't forget to bring a foam roller with to stretch after the workout.
Gone are the days of having to overload your wardrobe with specific activewear for each activity. As long as it’s lightweight, breathable and makes you feel confident, you’re good to go.
Do It Your Way
Everyone has their own way of doing things. And when it comes to training, we’re all unique in our approach. If you hit the gym and realise you’d rather start on the treadmill that day, go ahead. If you’d prefer to start with weights instead, go for it. No matter the order, you’ll build endurance, strength and contribute to overall vitality.
Most importantly, exercise should be something you enjoy. So when asking yourself whether to do cardio before or after weights, think about which combination will leave you feeling happier, healthier and stronger.