This is a big question for most weight training practitioners. It's very common for women to come to me asking, 'Victor... do you think it's better for me to run before or after training?'. And my answer to them is always... it depends! Hahaha
Yes... it depends on your goal with aerobic training. If the goal is weight loss, the recommendation is one, if your goal is to improve your cardio, the recommendation is another, and if your focus is on strength training and hypertrophy, the answer is yet another. That's why each case is a case.
So I will divide this article into these three sections so that you can understand where to fit your aerobic training according to your goal, okay?
Let's go…
To have strength and enhance weight training, it is essential that the muscles have this energy reserve. So save that glycogen and go heavy on strength training.
After your weight training, since you have already used that glycogen for training, your muscles will be low on energy and soon they will need to source that energy from another source. In this way, your body will start using stored fat as an energy source for your aerobic activity. Isn't that wonderful?
For those women who want to lose that localized fat but don't want their muscles to go away with it, high-intensity interval training (HIIT) is an excellent strategy. The key to this type of training is that it can deliver excellent results with reduced time intervals. You won't need to spend hours on cardio machines; just 10 to 20 minutes is enough.
The first thing you need to keep in mind is that... yes, weight training will help you in the weight loss process! The greater the density of your lean body mass, the higher your Basal Metabolic Rate (BMR) will be, meaning your metabolism will be faster and you will burn more energy throughout the day. How cool is that?
The strategy I explained above also applies to you, because remember that if you start your aerobic training with low muscle glycogen stores, your body will use stored fat as an energy source? So, bet on this strategy that will work for you too.
It is worth mentioning here that both continuous aerobic exercises and HIIT are effective in the weight loss process, okay? There is no better than the other. The advantage of HIIT over continuous aerobic exercise is the reduced activity time.
Some women do not adapt to HIIT training and therefore choose to do continuous exercises, and that’s perfectly fine, okay?
Now you must be wondering... "So when is it advantageous to do aerobic before strength training, Victor?"
I'll explain it to you now!
There are those who train to improve their cardiorespiratory capacity, and there are those who train for running, for example.
For these women, it is most indicated to train aerobically before strength training. Although weight training is essential for them, cardio should come first, as these runners cannot be too heavy to achieve better performance in running events, for example.
Here, it is more important to increase the plasticity of the arteries so that more oxygen is delivered to the muscles, thereby increasing performance in longer workouts and races.
Therefore, weight training comes afterward, with a workout not for hypertrophy, but rather to strengthen the muscles involved in other activities practiced, such as running in the case of runners.
Did you like this content? Was it enlightening for you?
How about learning more about "How to Lose Belly Fat and Lose Weight Without Suffering"?
Just click here and download my exclusive material that I prepared for you right now!
A big hug from your friend Personal Trainer,
Victor Mattos
Yes... it depends on your goal with aerobic training. If the goal is weight loss, the recommendation is one, if your goal is to improve your cardio, the recommendation is another, and if your focus is on strength training and hypertrophy, the answer is yet another. That's why each case is a case.
So I will divide this article into these three sections so that you can understand where to fit your aerobic training according to your goal, okay?
Let's go…
Want hypertrophy? Do your strength training before aerobic!
When the main goal is to generate hypertrophy and muscle strength, it is advised to train weightlifting first because your muscles will be "rested" and with all the energy for this heavy workout, since the muscle glycogen stores will be high.To have strength and enhance weight training, it is essential that the muscles have this energy reserve. So save that glycogen and go heavy on strength training.
After your weight training, since you have already used that glycogen for training, your muscles will be low on energy and soon they will need to source that energy from another source. In this way, your body will start using stored fat as an energy source for your aerobic activity. Isn't that wonderful?
For those women who want to lose that localized fat but don't want their muscles to go away with it, high-intensity interval training (HIIT) is an excellent strategy. The key to this type of training is that it can deliver excellent results with reduced time intervals. You won't need to spend hours on cardio machines; just 10 to 20 minutes is enough.
Want to lose weight? Use the same strategy above!
No... you didn't misunderstand!The first thing you need to keep in mind is that... yes, weight training will help you in the weight loss process! The greater the density of your lean body mass, the higher your Basal Metabolic Rate (BMR) will be, meaning your metabolism will be faster and you will burn more energy throughout the day. How cool is that?
The strategy I explained above also applies to you, because remember that if you start your aerobic training with low muscle glycogen stores, your body will use stored fat as an energy source? So, bet on this strategy that will work for you too.
It is worth mentioning here that both continuous aerobic exercises and HIIT are effective in the weight loss process, okay? There is no better than the other. The advantage of HIIT over continuous aerobic exercise is the reduced activity time.
Some women do not adapt to HIIT training and therefore choose to do continuous exercises, and that’s perfectly fine, okay?
Now you must be wondering... "So when is it advantageous to do aerobic before strength training, Victor?"
I'll explain it to you now!
Want aerobic endurance? Do aerobic training before strength training!
It happens that not all women are exercising for hypertrophy or weight loss, right?There are those who train to improve their cardiorespiratory capacity, and there are those who train for running, for example.
For these women, it is most indicated to train aerobically before strength training. Although weight training is essential for them, cardio should come first, as these runners cannot be too heavy to achieve better performance in running events, for example.
Here, it is more important to increase the plasticity of the arteries so that more oxygen is delivered to the muscles, thereby increasing performance in longer workouts and races.
Therefore, weight training comes afterward, with a workout not for hypertrophy, but rather to strengthen the muscles involved in other activities practiced, such as running in the case of runners.
Did you like this content? Was it enlightening for you?
How about learning more about "How to Lose Belly Fat and Lose Weight Without Suffering"?
Just click here and download my exclusive material that I prepared for you right now!
A big hug from your friend Personal Trainer,
Victor Mattos
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