Which comes first: the treadmill or the dumbbells?

July 30th, 2007

I am sure this question has crossed the minds of many exercisers alike.  If you are doing cardio and weight training on the same day, which do you do first or does it matter?  Well, it depends.  Before you step on the treadmill or pick up those dumbbells, think about which aspect is more important to your current fitness goals.  Is your main goal to burn more calories and increase your cardiovascular fitness (cardio) or to increase your muscle mass and overall strength (weights)?  If an increased aerobic capacity is your main goal, then it would be best to start with the cardio activity because after fatiguing your muscles in weight training you could decrease the intensity of your cardio workout.  For example, if your fitness goal includes training for a5K race, it may be in your best interest to start with the treadmill before moving to the weights.  On the other hand, if increasing your muscle mass and getting stronger is your main focus, it may be best to start out with strength training.  As with cardio, if performing your sets/reps after a long workout on the elliptical you may decrease the intensity and amount of weight you are able to lift. 

One thing to keep in mind is breaking up cardio and strength training by doing one in the morning and one in the afternoon.  This may be a good option for those who don’t have a long chunk of time to fit in both at one time.  Another option is to switch the order every couple of weeks.  Not only does this prevent your muscles from getting used to certain exercises, but varying your workout also helps keep you motivated to try new things.

So with this said, if general fitness and health is your main priority, it really doesn’t matter which comes first.  It is recommended by the American College of Sports Medicine to get at least 30 minutes of cardiovascular activity most days of the week and strength training at least 2-3 days of the week.  Unless you are training for a specific purpose, it does not matter which comes first.    

Entry Filed under: Weight Loss, Fitness and Health, Making Choices