Cardio or Weights
Weights or Cardio?
By: Marylin Salgado
For those fans of Cardio, there are some real benefits to sticking to this style of exercise. For those fans of Weight training, there are also some benefits. I personally am a fan of both and workout by starting with one hour of cardio and one hour of combined abs and weight training. If you have not worked out in a while or are not actively participating in an exercise program, or suffer from a chronic medical or any type of medical condition, please consult your doctor before starting any kind of fitness program.
Cardio Benefits
- Trains your body to use oxygen more efficiently.
- Gradually reduces your heart rate and breathing rate, which are good indicators of cardiovascular health.
- Burns fat for weight loss.
- Improves sleep quality.
- Improves lung capacity.
- Improves bone density.
- Decreases stress.
- Improves your sex life due to increased stamina.
- Can provide temporary relief from anxiety and depression.
- Helps you look and feel great.
- Does not require a great deal of time to start with if you are a beginner. Just 15 minutes of yard work or walking outside can help add some health benefits.
Weight Training Benefits
- Helps increase bone density and reduce the risk of Osteoporosis.
- Helps manage your weight. Keep in mind you might gain weight as muscle mass is heavier then fat.
- Helps increase your metabolism.
- Improves your posture.
- Improves sleep quality.
- Lowers inflammation and assists with keeping chronic conditions at bay.
- Your muscles will get micro tears, which will heal a few days after and will result in growth of a stronger muscle. These are not painful, but can get very sore and rest is recommended.
Combined Benefits
- Both forms of exercise will help release endorphins, which are released by the brain due to increased blood flow and oxygen to the organ. These endorphins will help you stay awake and focused.
- Your heart rate will increase, helping to send oxygen rich blood to your muscles and organs.
Do I start with Cardio first or Weight Training first?
Basically, it depends on you. Most experts advise on doing weight training first then cardio. The benefit to this is that your muscles will be tight and sore after lifting weights. Cardio exercise, like walking on a treadmill or light elliptical workout, should help release some of the muscle tension obtained during weight lifting exercises. The con on this; you will be pretty tired after lifting and the last thing you might want to do is cardio by pumping up your heart and lungs, which will make you feel more winded and tired.
If you start with cardio and you run or cycle, then you might be way too tired to do a weight training session. If you participate in HIT workouts, you well know how exhausted you feel afterwards. A light cardio session might be advisable if you decide to continue with a moderate to heavy weight lifting session.
I like to do a one hour session of cardio, either running on the treadmill or cycling for 30 minutes, or both, and then work out on the step machine before doing an hour of weight training. I don’t usually start to feel tired after two hours, but it also depends on how many hours I have worked that week and the type of workout I have planned for myself; intensity of exercise, reps, etc. I have been working out at the gym for 4 years. I have slowly gained enough stamina that I am able to work out for 10 to 12 hours a week. My boyfriend has done the same. He used to work out at home and now has joined the gym with me and we work out together, while focusing on individual goals. We have found it works for both of us if we start with cardio and then continue out work out with weights.
I don’t believe there is one set rule on which way to start and end your workout, other than stretching in the beginning and at the end of each workout. 2wgh /
The most important thing to remember here is that working out is not a hobby, or random weekly or monthly visit to the gym. Working out, just like work, just like eating, just like having and raising children; is a lifestyle choice. It is a commitment and a marriage. Working out is difficult, at times demanding, but always necessary. The tricky part here is you don’t always have someone driving you to the gym, guiding your workouts, or telling you how much time to spend on cardio or weights. The beginning will be difficult, but definitely rewarding in the long run.
Some people use a notebook to journal their workouts, or fitness phone apps, or fitbits. Even better, find a friend or family member and encourage each other along the way. The beginning, just like starting a new job or having a newborn, takes time and adjustment, but you will learn to love the workouts, the healthy feeling, and how great you will look in a few weeks.
Another recommendation would be to start with Tokkyo’s Protein, and supplements, which can all be found online. I would also recommend taking a look at the supplements for muscle growth that will help with toning and building muscle. If you are looking to lose weight, Tokkyo Nutrition can offer those, as well.
This platform is meant to educate Tokkyo Nutrition consumers with the information needed to help you stay mentally and physically healthy. Please consult your doctor before beginning any diet or exercise program.
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Sources:
https://www.shape.com/fitness/tips/cardio-before-or-after-weights
https://health.clevelandclinic.org/head-toe-benefits-cardio-workout-infographic/
