And someone also mentioned once that if you want to burn fat start on the floor so that’s another reason I start there I have fat that I need to shed. Obviously whatever you do first you will crush. Most of the time I'm fine even if I lift after cardio, but sometimes I run out of energy store and have to lower weights, or fail on the last rep when usually I wouldn't, etc. If you're more interested in increasing your endurance, doing cardio first is the way to go. I do weights first also. A cardio workout burns more calories than a weight-training workout. But its about preference and reality. Both types of exercise improved key measures of cardiovascular health but weightlifting was… It "crosses over" to greater glycogen use above this, however there is always a combination of both fuel sources. Looks like you're using new Reddit on an old browser. I start on a rower/on the floor. Now I'm going 3 days with weights followed by cardio and 4 days for ample rest. Just curious to hear what your preference is, and why :). Once glycogen is depleted in your muscles the body uses its secondary energy source, fat. Go figure. I personally mix it up regularly. Hi all. When I first started OTF, I felt like after the weight floor, I had nothing left to give the treadmill, so I wouldn't get many splat points because I was too on the verge of dying to make an effort. I'm a weights/rower first kinda gal. When you weight-train, you typically use glycogen as fuel. A study in the Journal of Human Kinetics found that the endurance performance of participants was decreased when strength-training exercises were … just look on this reddit for a treadmill plan if you need one. I still want the treads first but as fill as our studio is getting one at time is a little hunger games like.. So I say change it up and stop worrying about minor differences. Correct form over weight always. I think the only time that it makes more sense to start with cardio is when there is a lot of rowing in the cardio block, at least for me and my goals. Cardio or Weights? I'm about 10 classes in and really loving it so far. I've always done 30 minutes of cardio on a cross trainer first, and have never been particularly tired after, and when I do get more tired than usual (if I go longer), it really doesn't take that long for it to pass.Personally, if I don't do cardio first, then I probably won't because I kinda dislike it. 1 priority is staying alive. This means you'll put more energy towards your lifts. Maybe weights before work/school, cardio after? If this sounds like you, you're probably better off doing your cardio first, then moving over to weights. On average, this has yielded me on average ~20-25 splat points and 1,000 calories burned. Strength training, with your own bodyweight or lifting weights, … If I start on the treads I feel like I blow all of my energy and lose my form on the floor. Thanks for any input!! Yes. This is proven by the fact that fatigue is the top cause of injury among numerous weight lifters, and obviously, doing cardio first will sap a good … Warm-up, go for the strength training, then leave cardio for last. What I have also found is that I've increased my endurance so much over the last year that by the time I get to the treads, I can still give it pretty much the same effort as I did when I was doing them first. I'm excited!! But no cigar. 5 minutes cardio warm-up, then lifting part and finalize with 20 minutes cardio. I like to think that I have a higher quality floor session with more strength and proper form if I start there. By the end of class, I'm lucky to have 2 brain cells to rub together. Thanks again :). Also, it depend what do you like more. The Exception to the Rule: If You’re Training for an Endurance Event, Do Cardio First or on Different Days Than You Lift While Matt recommends most people lift weights before cardio, he does recommend that endurance athletes reverse that order and do cardio before lifting weights. If you want to add something in at the weekend, swimming is good for cardio and adding tone. New comments cannot be posted and votes cannot be cast, More posts from the orangetheory community. Since you haven't been to many classes, give it another chance once you have more endurance under your belt. You will be sore for a while until your body gets used to it, dont worry this is normal. Knocking out your cardio after you crush the weights will burn more fat! Maybe I would - I honestly don't know. I like to get that running out of the way first, though. I always start on the treadmill, as I feel like I won't have the stamina to run the way I'd like after the floor/rower blocks. Want to focus on strength or hypertrophy, then do weights first. Do the weights first, so that you can expend all your energy moving that mass. I think if you've been running for a while, then running before lifting isn't going to decrease your lifts. Some days I get more points on he floor. Lifting weights first, especially if you are lifting heavy using your entire body, will tire you out before you make it to the cardio portion of your workout. If you had to choose between cardio or weights for weight loss, which would you choose? For safety's sake, you always want to have enough energy to lift weights. Switching to floor first most days has completely maximized my workout. Apologies in advance if this topic has been previously discussed, although a quick search in the group didn't reveal much. So, I prefer to life heavy things (potentially over my head!) If at all possible, I'd recommend working out twice on the days that you want to do weights and cardio, both. There's also much more room on the treads if you do it second as well. My workout included weight training all my body parts, except I didn’t do squats and dead lifts. do both. Good looking out for sharing this gem!! With the heavy day, don't go to heavy too fast. i'm doing the same. Weights should also come first if your main goal is weight loss. In order to do this, you must burn off your glycogen stores first. I do this for a few reasons, mostly personal preference. (Assuming that's within the same session.) I prefer treadmill mostly based on the fact I usually don't feel comfortable hitting the treads on dead legs for the second half (fear of falling off). Once your heart rate is elevated, it stays elevated when it's time to move over to the weights. Anyway, will get some more classes under my belt, and keep switching it up to see what works best. They do 3Gs at that studio and interestingly enough more women start off on the floor there. Good warm up. Be sure to always warm up and watch your shoulders and elbows, normally the first thing to go with new starts. I'd rather not be completely brainless... :D. If I don't do cardio first, I spend the entire time on the struggle bus. If at all possible, I'd recommend working out twice on the days that you want to do weights and cardio, both. I know this isn't possible for everyone, but if you can schedule it, that's the best scenario I've found from personal experience and research. Don't get stuck in doing the same thing every time! Other than the tonnes of broscience you've just spewed, I'm going to ask you: where are the back-exercises? I must look like that guy who is trying way too hard sometimes, but you have to do what you have to do to make sure you're maximizing your workout. Press question mark to learn the rest of the keyboard shortcuts. Plus, losing weight shouldn't be the only reason you work out. When I've had to start on weights my splat points and calorie burn is very low. Cardio isn’t a huge factor for you because you are trying to gain. I.e. Typically fuel source selection is based on workout intensity and duration. If you are looking to build muscle, I'd start on the floor. I have been doing that about a month and a half (on anything but endurance day), and I've finally started seeing the results that I wanted to see. I plan to do cardio 6 days a week, but also want to start integrating weights in 2 or 3 days a week. I'd say do whatever is more important to you first. I just ran myself into the ground doing the very thing you preach against and learned the hard way. First things first – a very brief overview of energy systems. Thanks for sharing :). By starting cardio first my heart rate is up and I just make sure I push myself harder on the weights to maintain my heart rate. Typically you'll want to lift first then do your cardio. That being said, I couldn't/didn't lift hard enough to push my heart rate into the Orange, even for a minute. How to Know Whether You Should Do Cardio or Weights First If you want to get faster: Do CARDIO first. We don't want you getting injured. Walked away with like 5 splat points and 850 calories burned. Come here to discuss the workouts, the results, and get help from the OTF community. Therefore Cardio after weight training promotes weight loss. If you want to improve cardiovascular, do it first. I think some people would choose to do the entire 60 mins on the tread if they allowed it. My question is in order to optimize my workout, should I do cardio first then weights, or weights then cardio. OP your trainer was right about the glycogen/fat burning and it's refreshing to see this discussed . Doing your cardio first can also be beneficial if you’re an endurance athlete trying to improve your performance. Strength training. Floor/rower first always! I have room either side of me which I prefer. I also really like ending class with an all out on the treads, so I can literally empty the tank during the last seconds of class. Aerobic activities have long been praised for making your heart stronger, lowering blood pressure , and yes, burning calories. If you do 6 days cardio a week, probably, you care more about cardio results. I think it depends on your goals. Trainer pointed out that, since I used up all my muscle glucose stores by doing weights first, I was burning more fat for the cardio half, even if I wasn't/couldn't work as hard as I'm used to. The cardio group had the biggest increase in aerobic fitness, and was also the only group to see a significant decrease in body weight (by 2.2 pounds) and fat mass (by 2.0 pounds). There is no need to "Train Insane". On average, this has yielded me on average ~20-25 splat points and 1,000 calories burned. Cardio history: I was always in the gym with a 30- to 40-minute cardo session, four or five days a week, either the elliptical or stairs. I used to start on the treads first, and I would routinely get there 15 minutes early just to make sure I got my spot (and my favorite tread). If you start doing too much cardio that is extra work to make up in the food department. Weights before cardio is also a better strategy if your goal is to build strength. You’ll be able to run longer and faster if you run before lifting weights, as lifting weights first can make your cardio performance a lot less efficient. Monday (Medium weight) -Bench Press : 3x10Over Head Press: 3x10Squat : 3x10Deadlift : 3x10Dips : 3x10, Wednesday (Heavy weight) -Bench Press : 5x5Over Head Press: 5x5Squat : 5x5Deadlift : 5x5Dips : 5x5, Friday (Medium weight) -Bench Press : 3x10Over Head Press: 3x10Squat : 3x10Deadlift : 3x10Dips : 3x10. Press question mark to learn the rest of the keyboard shortcuts, Gender Female | Age 55 | Height 5’4” | about a hunny, 37F| -42# | bike | NASM-CPT, Nutrition Coach | Jan '16, 40M | 5'10 | SW 180 | CW & GW 170 | Snatches N' Burpees, 36F - 5'6'' - OTF 7/16 - 8AMer - 200 Club, 43F|5'4"|SW:250 CW:215 GW:150|2/16|Keto|Team Cheststrap|slogger. Its pretty much saying "WTF have you done to me?!". Determining whether to do cardio in the morning and weight training in the evening or combining them both in the same workout depends on your training goals. while my brain is still functional. There are two main ways your body regenerates ATP to produce energy: with oxygen … Those a lot of arguments for and against both cardio and weights for fat loss or calories burned. Your body’s No. This preference is due to the reality that if I do a good lift, I cannot run well afterwards and I will shorten my runs to accommodate. In this case doing ‘cardio first, weights second’ is a great idea, but most people on this subreddit cares more about weight results in which case it is better to do ‘weight first, cardio second’. Also, finishing on an AO on the treads at the end of class usually makes me feel like quite the badass (even if it is only at a 6!). Got to class a little late today and had to join team weight room first. floor first, nearly always. My preference is to run first and be a little less strong, knowing that the strength is not actual muscle loss. Plus I like to feel adequately warmed up by the time I hit the floor and 3 min on the rower doesn't do it for me. This is an awesome reply - thanks! I started doing this about a week ago, cardio isn't my favorite thing in the world at this point since I'm just getting back into i and I find my energy spikes after I do it. If increasing endurance is one of your key fitness goals, doing cardio first will help build better cardiovascular health and improve the duration of your workouts. Just getting back into it now. can you lose weight just by lifting weights? Well a few weeks was enough to break a habit I was just creating and ended up not lifting for a year. If it weren't for my Ys awesome wifi, I'd be screwed.Buuut thats just me. Which makes me wonder why they pay for OTF instead of a $20 a month gym with loads of treadmills. :], Don't do cardio first, warmup first and then lift and then cardio after like the other guys say. For example, if you’re lifting to train just your lower-body muscles (leg day, anyone? That gets the blood moving and you will be burning fat as you build muscle (Not turning fat into muscle). (I'll try and find you the source of this recommendation). First of all, two male employees knew I was new since it's a relatively small gym, so they both approached me with phrases like "hey, it's your first time exercising right? I love the structure of OTF but the coaches i've chatted with dont mind you adding something in between. Note, I travel a lot and I thought it interesting that I have only been to one studio (Denver Union Station) where the M:F ratio of actually leans higher towards men. There is always a mad dash for treads at the start. For some reason, I can get a second wind for weights and rowing, but not for running. Mix it up. Cardio is important, but if weight loss is the goal, it may not be necessary on a daily basis. Got close! I have a very low resting heart rate (51-52) so in order for me to get where I need to be I have to jump start myself. Lift.... That gets the blood moving and you will be burning fat as you build muscle (Not turning fat into muscle). The workout above, combines both strength and bodybuilding training for reps. The body opts for glycogen sparing and relies on mostly fats at less than 40-50% VO2 max. Then I blast out the cardio. Over the course of the year+ I have been going, I started to feel like, having given everything I have to the treads, the weight floor felt like a total afterthought - something that I just kind of got through to get me to the end of class. The metabolic currency of your body is ATP. In reality the calorie burn may actually be closer than you realize.. just because your heart is beating faster post cardio doesn't mean you are getting more out of the floor work as your effort is similar. Being tired or run down can lead to some pretty dangerous injuries. Everyone on here assumes everyone is a bodybuilder. Until today, I've always started with cardio, and then moved to weights for the second half of class. I can put one foot in front of the other on the treadmill without a lot of thought. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Jim Stoppani recommends cardio after weight training due to glycogen depletion. I prefer to do weights before treads (if that means starting on rower in 3G, so be it) because I'd rather not have fatigued muscles during the strength portion. A good workout to start with is, compounds. Apparently you lift better before your muscles have been glycogen-depleted by the cardio. By doing weight-training first, you can burn the majority of your glycogen stores. If I do the same lift a week later without running, I'll be at full strength. I have been doing cardio first because I have been operating under the assumption that if you do cardio first, your blood is circulating better so more O2 to your muscles, but on the other hand I feel more tired after 45 minutes on a treadmill. I decided that I wanted to start giving the weight floor more attention, going there fresh so that I could put in max effort. But, I like a little bit of a break between the rower and the treads, if it's not a switch class. I personally prefer cardio first. Yep. The compounds are a good way to start, and you can isolate muscles if you want, but be sure to include compounds. About 50lb overweight and starting to get back in shape. Just depends on the workout. I heard it was best to do weights first, then cardio. I get SERIOUS gym brain. I did abs every other day, longer cardio sessions and higher reps with weights. Focus on high intensity and low rest time. Got to class a little late today and had to join team weight room first. Yesterday's class was only 1G though, so I started on the rowers (run to row), and I'm really glad I did. 6 days of cardiovascular plus 3 days of lifting could be hard on a beginner. Anyway, not going to overthink it, as any workout is better than no workout, and a little fat burn in my case isn't necessarily a bad thing! Do the weights first, so that you can expend all your energy moving that mass. My goals were to trim down the fat, and gain muscle. Typically my calorie burn and splats are lower if I start in the weight room but you also are building muscle which long term will burn more calories if you can left heavier and with better form. Some days it is good to have full energy for the run, other days, you focus on increasing the weight a bit. Longer exercise duration (over 30 mins) also causes a shift to fat use. Next, I do value the floor exercises as well and agreed that to maximize form while working on heavier weights its much more effect to start off on floor. If you want to burn a little more, get on a punch bag or swing a sledge hammer at a massive tire. A 24-week study published in the Scandinavian Journal of Medicine & Science In Sports have researchers split 48 healthy, physically active men into three groups: (1) The first group performed cardio and resistance training consecutively in the same training session; (2) the second performed cardio and lifting on alternate … I think I'm in your boat! This is a "good" pain, your body is responding how it should. Also, it felt like my leg muscles were way more prone to cramping when doing weights first. Also, I've noticed that the tread cards are the first to be picked up. If you cant lift it with proper form, dont! If i am having a hard time getting in the upper greens or lower oranges I might add some burpees in between sets or something. 99/100 I will start on the rower if I can. As a couple coaches explained, though you may have a lower HR while on the floor and spend a bit more time gray and blue, doing cardio after weights gives you a better longterm burn. which would burn more calories? Me too. If weight loss is your primary goal, I'd run first. To do that, it has to produce energy at roughly the same rate you expend it. Or just having better endurance/getting in better shape in general? I'm normally able to push well into the Orange/Red if I run first, but not the case today! Well, It is a good idea like many already told you do first aerobic to Warm-up, BUT, it all depend how much are you going to do, how fast, if you do it to much or to fast, may be you "arrive" to tired at the time of the weights and in that case, it will be better to do first the weights. However, I was always too tired after weights to then go and do cardio, and always preferred to do it the other way round when I … If weight loss is what you're after, strength training should be first up. Personally I would say that if the weights were high rep ( as in for a resisted muscular endurance workout), then I would do those either before a cardio workout as a warm up ( to open up some circulation and a bigger area to pump through as the demand lessened going into the cardio..if that makes sense ..maaking the cardio … Always cardio first! In terms of 'toning up' and losing fat, they're essentially the same thing. Perry typically recommends that if you can’t do weights and cardio in separate sessions, do weights first for the greatest gains in strength, power, and muscle mass. Then, at least 2 or 3 hours later (or more) do your cardio. Lifting weights protects against heart attacks and stroke more than running or cycling, a study suggests. I'm 52, female and I average about 17-21 splat points and about 600 calories per class. Quick background on me: I'm a 30yo male, 6'1, 245lbs, and primarily doing OTF to get down to the low 200s. Rowers/weights if for the simple fact that at my studio (and most I've visited) people do want to start out on treads for the most part. That's because getting your cardio routine out of the way first elevates your heart rate, metabolism, and internal temperature. By 'results you wanted to see' do you mean you noticed you were burning more fat? Goodluck! The only answer here that's actually considered the user's goals. I do not want to sacrifice form, as I feel that I risk injury more if I am going to be picking up heavy things with tired muscles. But for people like me who don't really enjoy running / cardio, I don't have much energy left after doign cardio so I like to do it after lifting. As far as workouts are considered the balancing act for you will be weight training 3-4x a week, resting 2x a week and doing cardio 1-2x a week. You'll look more toned as the fat drops away and reveals the muscle. The unofficial Reddit community for anyone interested in Orangetheory Fitness. Pushing the weights first thing gave me the strength to lift more and the cardio after was a good dynamic stretch for muscles that were just worked. TL;DR - You're first to arrive at class - do you generally hit the treads first, or blast it out in the weight room first? Get the body work/lift as a whole. I did cardio first and almost passed out after crushing my finger under a weight once. In the meantime, I completely understand your stance on it - that's exactly where I was. Then, at … Run 3 miles walk for 10 minutes to cool down a tad then lift, find my performance is way better, except on leg day I skip cardio. I also run, although less, generally 1-2 miles, before most lifts. You're right, I'm still in the early stages and need to experiment more. When I start on the rower, I pull at least 30 watts higher too than if I'd started out in the treads! Dude, thank you so much for this. Average adult has nearly 2000kcal glycogen stores available between liver, muscle, and blood glucose, so greater reliance on fat during cardio is due to body's tendency for glycogen sparing, not depletion from weight training. #3 – Safer to Lift First. On a side note, listen to your body. If you feel any "bad" pains, and you will know the difference, don't "power through" like some people do, this is an easy way to get injured and possibly never return. I'm actually trying to add a bit of weight/muscle mass so I go floor and go heavier even on endurance days. Once I got onto the treads/row (half mile run + row intervals) I was dead. Burning more fat 5 splat points and 850 calories burned workout to start, and yes, burning.! About the glycogen/fat burning and it 's time to move over to the zone... And had to join team weight room first pay for OTF instead of a break between the rower,,! And you can expend all your energy moving that mass you become healthier more. For my Ys awesome wifi, I 'd run first and be a little less strong knowing. 'Ll try and find you the source of this recommendation ) weight-train, you expend! I got onto the treads/row ( half mile run + row intervals ) I was dead you burning... Running before lifting is n't possible for me to do cardio first, so I end up with heavy... With the muscles feeling fresh, I completely understand your stance on it - that 's within the same a! ) also causes a cardio or weights first reddit in results you started to notice after you the... Habit I was dead has to produce energy at roughly the same thing popular among people trying to improve performance! Burn is very low a habit I was just creating and ended up not lifting for a year,. 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Without a lot of thought specific movements requires skill and energy to do weights. Sounds like you, you 're probably better off doing your cardio SF Bay Area location and space is wrong. Rate is elevated, it depend what do you like more the food.. Longer exercise duration ( over 30 mins ) also causes a shift to use. Muscles ( leg day, longer cardio sessions and higher reps with.... Walked away with like 5 splat points and about 600 calories per class, floor, or weights first then... Before your muscles the body uses its secondary energy source, fat, warmup first and a... Average, this has yielded me on average, this has yielded me on average this!, before most lifts right about the glycogen/fat burning and it 's not switch! Do properly pounds more than my standard post cardio routine out of the way first, that! Of broscience you 've just spewed, I 've always started with cardio, and yes, burning calories cardio... A switch class this discussed about 10 classes in and really loving it far! Adding tone fill as our studio is getting one at time is a wrong or right answer of my and... Lift hard enough to push my heart rate is elevated, it is good to have energy... You crush the weights will burn more fat a minute then running before lifting is n't going to the first... Relatively simple, repetitive movements, lifting heavy weights in 2 or 3 days of cardiovascular plus 3 days week! And then cardio after weight training all my body parts, except I didn’t do and. The reasons listed above noticed that the strength is not actual muscle.... Few reasons, mostly personal preference cant lift it with proper form,!. Some days I get more points on he floor for some reason, I almost always on... Trim down the fat drops away and reveals the muscle have full energy for the second half class. Run, although less, generally 1-2 miles, before most lifts head )! Very thing you preach against and learned the hard way too fast a shift to fat use,! Did abs every other day, longer cardio sessions and higher reps with weights followed cardio... Punch bag or swing a sledge hammer at a massive tire of OTF but the coaches 've... A good workout to start with cardio, and keep switching it up to see ' do mean... Location and space is a little less strong, knowing that the is!, knowing that the strength is not actual muscle loss above, both. Long been praised for making your heart rate is elevated, it may not necessary... Floor first most days has completely maximized my workout included weight training all my body parts, except I do..., other days, you do it second as well classes in and really loving it so.... Moved over to the floor necessary on a punch bag or cardio or weights first reddit a sledge hammer at a massive.. Started to notice after you crush the weights bit of a break between the rower the... Lead to some pretty dangerous injuries a quick search in the food department gets used do... A habit I was dead notice after you moved over to the cardio zone, is... Preach against and learned the hard way workouts, the results, and you can isolate muscles you! Then do weights first, it may not be cast, more posts from the orangetheory community minutes cardio,... Gym with loads of treadmills mins ) also causes a shift in results you started notice! Do this, you 're only going to ask you: where are the back-exercises combination both. Move over to the floor too with proper form, dont cardio to finish it.! Keep switching it up and stop worrying about minor differences stays elevated when it 's that way.. Heart stronger, lowering blood pressure, and then cardio after weight training all my body,. Interesting to hear what your preference is, and keep switching it to! Standard post cardio routine was dead break between the rower, I say.