At some stage, everyone who wants to know how to lose weight finds themselves in a situation in the gym where they are getting conflicting advice from everyone they talk to. One of those situations involves this question - should you do cardio before or after weights?
Today you will discover the facts behind the answer to this question.
Let us begin by looking at the most common myth associated with this question. Many people believe that by doing cardiovascular exercise before resistance training you will leave your muscles zapped of strength and restrict your ability on the weights, therefore it would make natural sense to go with hitting the weights first and doing your cardiovascular activity at the end.
Pre workout aerobic activity certainly sounds better when you consider hitting the gym with your legs already zapped from cardio, of course, but the latest scientific research on the subject puts a whole different spin on this topic.
When there is conclusive scientific evidence on a subject available, you have no reason to follow myths or train with a trial and error approach. During cardiovascular exercise and resistance training, the human body increases the release of two very significant enzymes which can make or break your results to a certain degree. The first of those is m-TOR, which we will be looking at first.
You may have seen that name, m-TOR, plastered across the pages of muscle building magazines in the past. That's because it is the enzyme your body releases in increased volume following a tough workout. It is the enzyme which is considered the 'key' to 'turning on' the post workout muscle building recovery phase. So if you are trying to build lean muscle in the gym (and who isn't?) then it makes sense to take increased m-TOR release very, very seriously. Ideally, you want to be in a state of increased m-TOR release for as long as possible after each and every workout.
During aerobic activity, such as a bike or treadmill, the body adapts by releasing an enzyme called AMPK.
Here is the real kicker - AMPK release blunts m-TOR release significantly!
So jumping on a bike for 30 minutes of cardiovascular exercise after a workout might sound good in theory, but in truth you are doing more harm than good to your chances of building rock hard lean muscle any time soon. The increase in your AMPK levels will do significant damage to the increased m-TOR you created by hitting the weights, rendering your session only half as great as it could have been.
Further studies have since gone on to reveal that pre workout cardiovascular activity does not zap your muscles of strength either. It impacts only the muscles which are involved during the cardio itself, so for example a bike would impact your legs. To get full benefit from increased m-TOR, common sense would decree that you should be avoiding post workout cardio and to avoid ruining your ability with weights on leg days simply drop cardio from your routine here.
Learning how to lose weight can be a confusing path, with many conflicting opinions often causing confusion along the way. The next time somebody asks should you do cardio before or after weights, you can help the with the latest scientific research rather than gym myths.
Today you will discover the facts behind the answer to this question.
Let us begin by looking at the most common myth associated with this question. Many people believe that by doing cardiovascular exercise before resistance training you will leave your muscles zapped of strength and restrict your ability on the weights, therefore it would make natural sense to go with hitting the weights first and doing your cardiovascular activity at the end.
Pre workout aerobic activity certainly sounds better when you consider hitting the gym with your legs already zapped from cardio, of course, but the latest scientific research on the subject puts a whole different spin on this topic.
When there is conclusive scientific evidence on a subject available, you have no reason to follow myths or train with a trial and error approach. During cardiovascular exercise and resistance training, the human body increases the release of two very significant enzymes which can make or break your results to a certain degree. The first of those is m-TOR, which we will be looking at first.
You may have seen that name, m-TOR, plastered across the pages of muscle building magazines in the past. That's because it is the enzyme your body releases in increased volume following a tough workout. It is the enzyme which is considered the 'key' to 'turning on' the post workout muscle building recovery phase. So if you are trying to build lean muscle in the gym (and who isn't?) then it makes sense to take increased m-TOR release very, very seriously. Ideally, you want to be in a state of increased m-TOR release for as long as possible after each and every workout.
During aerobic activity, such as a bike or treadmill, the body adapts by releasing an enzyme called AMPK.
Here is the real kicker - AMPK release blunts m-TOR release significantly!
So jumping on a bike for 30 minutes of cardiovascular exercise after a workout might sound good in theory, but in truth you are doing more harm than good to your chances of building rock hard lean muscle any time soon. The increase in your AMPK levels will do significant damage to the increased m-TOR you created by hitting the weights, rendering your session only half as great as it could have been.
Further studies have since gone on to reveal that pre workout cardiovascular activity does not zap your muscles of strength either. It impacts only the muscles which are involved during the cardio itself, so for example a bike would impact your legs. To get full benefit from increased m-TOR, common sense would decree that you should be avoiding post workout cardio and to avoid ruining your ability with weights on leg days simply drop cardio from your routine here.
Learning how to lose weight can be a confusing path, with many conflicting opinions often causing confusion along the way. The next time somebody asks should you do cardio before or after weights, you can help the with the latest scientific research rather than gym myths.
About the Author:
Content provider: Russ Howe PTI is a famously sought-after south shields personal trainer featured on tv. Read his thorough walkthrough on the differences of performing cardio before or after weights for a thorough walkthrough on this topic.
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