So you finally made the decision to do cardio and strength train! Good. You need both. But which do you do first? It’s the million dollar question.
According to a recent article in The Huffington Post, the answer all depends on your goal. If you’re looking to drop lbs, get to running. Or swimming, or kickboxing, or whatever is your cardio of choice. If muscle building is your desire, go for the weight baring moves. When you’re looking to lean out cardio needs to be your bff. Everyone’s body has glycogen, the stored glucose in muscle cells. It’s the main component in the body’s energy storage. When you run, hike, bike, whatever, your glycogen levels begin to lower, forcing the body to tap into it’s energy reserves. In plain English, your body needs fuel and will begin to take the excess fat your body has been holding onto.
Playing Volley Ball = Cardio!!![/caption]
But what if you’re trying to tone it up? Experts suggest lifting weights first. Cardio uses a lot of energy. If you perform it pre-lifting session, you may be too tired to perform sets properly or for as long. If you want the best of both worlds, try interval training. 10 minutes of intense cardio on one machine, followed by 3 sets of a strength training move, then back to cardio for 10 minutes. Before you know it an hour has past and you’ve done a full body workout!
Still need some help on what to do? Take a page from my personal workout book: 50 Hanging leg lifts
Weighted side twist on rotary machine or using medicine ball (3 sets of 20)
Cardio for 35 minutes
Walking lunges for 2 minutes with/without weight Arm raises (3 sets of 20)
Back extensions (3 sets of 20)
Cardio for 15 minutes Tricep dips till exhaustion
Crunches till exhaustion