How to exercise better
For the best results, which should you do first – cardio or weight training?
Anyone who exercises will tell you that they have a penchant for a certain type of workout.
There are heavy weight lovers like my co-columnist Fiona, cardio freaks, yoga buffs and the avid hikers or walkers.
Of course, to get the full benefit of exercising, it is recommended that one does five times a week of cardio for at least 30 minutes each, two sessions of strength or weight training a week, and one mind and body workout such as Pilates or yoga.
If possible, add quick stretches in throughout the day.
Students often ask me, which should they do first to obtain the best results – cardio or weights?
Well, there is no conclusive research to point out which is more beneficial, so it really depends on what your goal is. Do you want to lose weight, gain muscle or increase endurance?
If your intention is to lose weight or increase endurance, then opt for cardio first so that your energy level is at its highest and you can push past the comfort zone.
By doing strength training first, chances are your muscles fatigue quicker, thus you won’t work as hard in the cardio session and end up expending fewer calories during the workout.
Try this experiment: do your cardio first, then try lifting weights. For most people, it will feel much harder.
Or, do an intense cardio session, and continue with three sets of squats, with 12-15 repetitions in each set. You’ll probably be mentally and physically exhausted.
However, you can opt for a lighter cardio workout as a warm-up for strength training.
During exercise, our body uses stored energy (obtained from the carbohydrates consumed) in our muscles called glycogen. If glycogen levels are low, it affects our energy levels for workouts. Those who’ve tried a low carb diet to shed weight will know what it feels like.
The same thing happens if you do cardio before weights – you use up your body’s preferred energy source for intense exercise. Once this energy source is lessened or depleted, there is not much left to lift the weights, which then makes building muscle and increasing strength compromised.
Whatever your goals are, do what “feels right” and works for you. Your body will emit warning signs if something is wrong.
My personal preference is to do weights before cardio simply because my intention is to achieve muscle tone and eliminate any unsightly jiggle. I tend to give my all to cardio workouts to the point that I sometimes crawl out of the room at the end!
If I do weights afterwards, my muscles are fatigued, and I start losing form. When that happens, I discontinue the workout, stretch and head home.
Doing fewer repetitions in perfect alignment is far better than doing plenty of reps in wrong form. Not only are you setting yourself up for potential injuries, your muscles are also not being worked to its maximum efficiency.
Or, if you can spare the time, try doing cardio and weights on alternate days so you can give 100% to both activities. Allocate one day for rest to do nothing, go for a massage or chill out with friends.
If you feel like downing a jug of beer or loading up on potato chips, go ahead. You’ve earned it.
On the other hand, do the cardio first before attempting a yoga class because the latter will help stretch out the muscles and calm the mind after vigorous activity. Never do a yoga class followed by a cardio session.
Once you’re limbered and relaxed, the muscles are unable to contract quickly for fast-paced movements, and this puts you at a higher risk for injuries.
For example, if you have just woken up from a beautiful dream and I asked you to head out to the field and start jogging, what do you think will happen?
Your mind probably can’t register what is happening and will not be able to transmit signals speedily to the rest of the body. As a result, you might stumble in your steps, fall or end up lethargic.
Which brings me to another frequent question: What’s the best time to exercise?
Folks, everyone’s body clocks work differently. For example, I’m NOT a morning person, although I force myself to rise when I have to teach a sunrise class.
My brain works a tad slower in the morning and I can’t push myself hard, especially without breakfast. A lot of runners tend to do this and I can’t fathom how their bodies function. Perhaps routine does change the structure of our bodily systems.
Experts agree that working out on an empty stomach is one of the worst things you can do for your body.
You won’t have a satisfactory amount of energy to tap from, which then decreases your performance. Your body has just fasted for six to eight hours, and it needs something to refuel itself. Not feeding your body and doing exercise is like going into war without any ammunition.
But, when evening rolls around, I’m in my element and can go on till the wee hours of the morning. My poor university students bear the brunt of my “energy highs” as I sometimes extend dance rehearsals till 2am.
Hang in there, kids!
Category: Features, Wellness and Complementary Therapies
