Where do you head first when you get to the gym: the treadmill or the weight rack?
—and it may be a much more efficient use of your limited time.
If you are going to do two separate workout sessions in one day, just make sure to leave enough time in between workouts for your body to recover—around eight hours between high-intensity cardio and lifting weights, says Bowling. Your body doesn’t physiologically adapt until after a workout, so continually stressing it with exercise will actually hinder your progress.Weight training is anaerobic exercise—basically, short bursts of energy that don’t require that you inhale additional oxygen.
“Ideally, I suggest weight training three times per week, as this frequency has been shown to be an effective strategy when it comes to muscle building and fat loss,” says Bowling. “Cardio can be done every day if it’s low-intensity; the higher the intensity, the less frequently you can perform it.”Weight training: 2–4 times per weekHigh intensity cardio: 1–3 times per week
How long those cardio workouts last depends, again, on your goals. If your goal is strength improvements, then you may want to limit your cardio to a 10- to 15-minute session to warm up your muscles,” says Ghuman. “If your goal is overall fitness and health then there is no real limit, except your physical and schedule limitations”—just keep those recommended weekly exercise guidelines in mind so you don’t overdo it.
Here’s a cheat sheet for whether you should do cardio before or after weights based on common fitness goals, according to the
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