Sports Fitness Solutions Newsletter Issue #002 - Weight Training or Cardiovascular Training, which should be done first?

Weight Training or Cardiovascular Training

Which should be done first?

As you know, many fitness questions are asked in the gym each day. One question that I have been asked many times by both athletes and average people trying to get fit is: "will I lose weight quicker by lifting weights first or completing my cardio first". This is a great question. It's a little like which came first "the chicken or the egg." Well I am here to answer that question for you.

If burning fat is your goal, new research from the University of Tokyo shows that lifting weights, then completing your cardiovascular workout is the best way to go about it. The idea behind the weight training first is based solely on the goal of fat loss. To understand this answer we need to look at the fuel sources we use to generate energy. By performing our resistance training first, at an intensity that would be about 60% to 70% of our maximum level, we will quickly deplete our glycogen stores. (The purpose of glycogen is for fast efficient use of your energy. Glycogen is used when you need energy right now. It's used up quickly when it's called upon.) Once the glycogen is depleted the body will then look for fat as its fuel source of energy; and as a result you will lose fat.

The study performed by the University of Tokyo showed that when the participating subjects performed cardiovascular training after resistance training, the majority of fat-burning happened in the first 15 minutes immediately following the weight training. So the answer to the question is you will burn more fat by completing your resistance or weight training first, followed by your cardiovascular work out. This is true even if you only have time for 15 - 20 minutes on your favorite cardio equipment.

It's my goal to dispel some of the fitness myths you hear, and to answer any fitness questions you may have. I hope you found this answer helpful. To learn more and to ask any fitness question you may have, visit us at: I promise we'll try to help and answer any every question you pose.

Thanks for stopping by; and stay fit. Remember staying fit will make you feel better, look better, and definitely improve your game.