If you are trying to maximize lean muscle growth, should you do cardio before or after weights? This question is regularly asked in gyms around the world by folks trying to learn how to build muscle quickly and today we'll answer it with the latest scientific findings.
Thanks to the ongoing scientific research being performed in the health and fitness industry, many of the old myths and theories which were used for years have now been either confirmed as fact or condemned to ancient myth. This area is the latest to go under the microscope.
The last decade has seen a growing number of scientific studies in this specific area. Finally we're at a stage where definitive answers can be given on the topic.
The answer may surprise you. Despite popular opinion, you should be performing your cardiovascular work before you begin weight training. Most instructors and fitness enthusiasts recommend doing it the other way around, the theory behind that approach being that if you hit the weights after a cardiovascular session your muscles will already be significantly worn out.
These recent findings lay to waste one of the oldest theories in fitness. It dates back so long that many people believe it to be fact and still insist on doing it to this very day. However, scientific studies prove that those who put their aerobic activity earlier in their workout enjoyed better fat loss and muscle growth.
Even subjects who were performing HIIT got the same overall results.
This happens because of the release of two enzymes in the body during physical exercise. They are known as AMPK and mTOR. AMPK is the body's call to action to help you adjust to aerobic activity.
When you finish a resistance workout, however, the body responds by increasing the release of an enzyme known as mTOR. This turns on the recovery process and helps you to build more lean muscle. The 2 enzymes don't work together well. In fact, having AMPK in your system will switch off the release of mTOR. So, by staying on a treadmill after your finish your weight training you'll significantly turn down your release of mTOR.
Once the body releases mTOR you enter the golden window for post-workout nutrition. This peaks at one hour in length, although mTOR levels stay increased for up to 6 hours in total. To get the most from this period, simply avoid releasing any AMPK during this time.
If you choose to separate your training into two sessions, bear in mind what we have just pointed out. Research shows that you should separate your two training sessions by at least six hours, so if you want to hit the weights first thing in the morning and then the treadmill later in the day that is absolutely fine, just ensure there is enough time between both sessions to maximize your results.
While discovering how to build muscle can often be confusing and misleading due to the number of myths out there, science is helping every day to make things clearer. If you were previously unsure whether to do cardio before or after weights you now have the research to enhance your results.
Thanks to the ongoing scientific research being performed in the health and fitness industry, many of the old myths and theories which were used for years have now been either confirmed as fact or condemned to ancient myth. This area is the latest to go under the microscope.
The last decade has seen a growing number of scientific studies in this specific area. Finally we're at a stage where definitive answers can be given on the topic.
The video today will explain whether you should do cardio before or after weights in the gym.
The answer may surprise you. Despite popular opinion, you should be performing your cardiovascular work before you begin weight training. Most instructors and fitness enthusiasts recommend doing it the other way around, the theory behind that approach being that if you hit the weights after a cardiovascular session your muscles will already be significantly worn out.
These recent findings lay to waste one of the oldest theories in fitness. It dates back so long that many people believe it to be fact and still insist on doing it to this very day. However, scientific studies prove that those who put their aerobic activity earlier in their workout enjoyed better fat loss and muscle growth.
Even subjects who were performing HIIT got the same overall results.
This happens because of the release of two enzymes in the body during physical exercise. They are known as AMPK and mTOR. AMPK is the body's call to action to help you adjust to aerobic activity.
When you finish a resistance workout, however, the body responds by increasing the release of an enzyme known as mTOR. This turns on the recovery process and helps you to build more lean muscle. The 2 enzymes don't work together well. In fact, having AMPK in your system will switch off the release of mTOR. So, by staying on a treadmill after your finish your weight training you'll significantly turn down your release of mTOR.
Once the body releases mTOR you enter the golden window for post-workout nutrition. This peaks at one hour in length, although mTOR levels stay increased for up to 6 hours in total. To get the most from this period, simply avoid releasing any AMPK during this time.
If you choose to separate your training into two sessions, bear in mind what we have just pointed out. Research shows that you should separate your two training sessions by at least six hours, so if you want to hit the weights first thing in the morning and then the treadmill later in the day that is absolutely fine, just ensure there is enough time between both sessions to maximize your results.
While discovering how to build muscle can often be confusing and misleading due to the number of myths out there, science is helping every day to make things clearer. If you were previously unsure whether to do cardio before or after weights you now have the research to enhance your results.
About the Author:
Next Step: Learn how to build muscle with simple tips from the UK's leading fitness instructor Russ Howe PTI. See how to do cardio before or after weights to increase results with this free report.
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