This is a centuries-old question between gym goers: Which should come first, cardio or weight?

According to new research, you want Kill the weight room before hoping the treadmill, bike or elliptical.

Study, published in April Exercise science and fitness journalInvestigated how cardio and resistance training order could affect health and fitness matrix between a small group of male participants.

The results of the study showed that participants did Power training before cardio Was “Notable progress” In the level of physical activity, fat loss, and muscle strength and endurance compared to those who did cardio before the weight and who did not work at all.

But does this mean that resistance training before cardio is always the best option? What experts had to say about new studies here, do other research agree, and what does it mean to maximize the profit in your own workout routine.

For this study, the researchers in Beijing recruited 45 youth with overweight or obesity. Concurrent training—Couts that include cardio and resistance training will affect various health matrix.

Participants were divided Three groups:

• Group one trained resistance before cardio.
• Group two did cardio before resistance training.
• Group three did not have any type of structured workout plan.

Two exercise groups are engaged in men Three 60 minutes of workout session per week During three months.

This is one of the strong points of study, Nicholas Mortenson, PhDAssistant Professor of Kinesiology at Michigan State University, told Health Researchers were able to control the variable Both groups follow the same workout program Cardio’s 30 minutes and 30 minutes power training, just in a different order.

Prior to workout intervention, during and after, researchers track all participants’ Physical activity levels, body structure, muscle strength, vo2max, diet and bone density.

The results showed that regardless of the order by those participants who had done concurrent training, improved:

• Physical activity level
• Body composition
• muscular strength
• Vo2max, or cardirespiratory fitness

But who did Resistance training first Saw even more benefits, including Low body fat percentage and low fat mass, and high muscle power and endurance.

These results show that raise Weight before cardio If you want to improve these specific variables, then the best option is E. Toddle Shroder, PhDProfessor of Clinical Physical Therapy and Director of Clinical Exercise Research Center at the University of Southern California.

“However, it should be noted that Dheeraj-first changes in the first group were still very good And this population is considered beneficial for improving health, ”he said Health

learning outcome Support similar research findings Over the last 30 years, which also found that before cardio resistance training could be a better way to promote strength.

But comparison can be challenging due to methods, duration, training types and differences in the age and gender, the audience explained.

Because of that, there is No firm answer Whether it is better to have cardio or weight first.

For example, a 2013 study found that the men who lifted weight before running were determined the next day, suggesting that Cardio can be a better option to do first. And research published in 2021 found that there were upper-bunion weight training people Better results if they used to do cardio in advance.

At this point, only that we can take from this latest Exercise science and fitness journal Study. Researchers examined only a very small number of young, obese men for concurrent training, so the listener said, so we cannot say that the conclusions apply to wide, more diverse populations.

In general, more research on this subject is required, especially in women, the listener said.

The consensus is how the order in which you do your cardio and weight training, how tired your body.

Cardio first can leave you dry And unable to give his whole effort during power training, explained to Mortenson. Research has supported this; A study found that the performance of strength endangered by performing a high-span cardio session before the weight.

By killing the first weight, “You are able to do your resistance training with your best energy levels and intentions, which is why perhaps why perhaps why [study’s] Resistance Training Group spent more time training on high intensity than aerobic training group, ”said Mortenson.

It can be possible Ideal workout order For those who are watching Increase muscles or lose weight, Mortenson said.

However, performance Cardio can also benefit before resistance training, Especially if you are watching Cardio endurance and improvement in heart and lung health, He said.

Mortenson said, “You can make your best in your cardio sessions, which can be valuable if it’s something you struggle regularly,” Mortenson said.

When it comes to planning your workout order, Consider your goals, Mortenson was recommended.

Whether it is strength or cardio, Start with whatever you are expecting to give priority And correction on that, he said.

Now! Make sure do not leave the type of training, Since “both mode will help improve your health and fitness, and your exercise routine should be regularly emphasized,” Mortenson said.

In fact, switching your workout order every time and again can help in adapt the body to new challenges, explaining the adaptation of muscles and heart, further enhancing the adaptation of the muscles and heart.

At the end of the day, it is important to remember Started with cardio or weight training You will help improve muscle strength, bone density, aerobic endurance and fat loss, insisting.

He said, “I tell people that whatever order they are more likely to do regularly, it is what they should do.”

“More people prefer to train resistance after cardio, and more number of studies support the benefits of this sequence,” the listener said. “But find what works for you and health benefits.”