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November 15, 2022

When Should You Do Cardio?

Wondering when to do cardio for optimal results? This article will help you figure out the best time to work up a sweat.

So, you’re trying to get fit. Congratulations! You’ve made a great decision for your health and wellbeing. 


But the question remains: when should you do your cardio?


There are a lot of different opinions out there, so it can be tough to know what’s right for you.


In this blog post, we’ll explore the different options and help you make the best decision for your fitness goals.


Ready to get started? Let’s go! 


Should You Do Cardio AT ALL? 


It’s common in the hardcore fitness community to say that cardio is a waste of time. After all, isn't the whole point of working out to build muscle? Why would you want to do something that doesn't even help with that? 


The truth is, cardio can be a valuable part of your fitness routine for a number of reasons. 


The number one reason? It helps to improve your cardiovascular health, which is important for overall health and well-being. 


Additionally, cardio can help to increase your endurance and stamina, which can be beneficial for both your physical and mental health. This will also allow you to recovery faster between your sets and perform better in your weight training. 


And finally, there is the one most people think of when they think of cardio - it can help to burn calories and fat, which can help in a weight loss journey (but only if the diet is on point). 


These are all great reasons to include cardio in your regular training routine, but the question remains... 


When Is The Best Time To Do It? 


Cardio is a good tool to improve your overall health, but if done incorrectly, it can actually undermine your strength-training performance. 


The key is to integrate cardio carefully into your workout routine. 


If you do too much cardio (and eat too little), you'll start to lose muscle mass, which will make it harder to build strength. 


And if you do cardio at the wrong time, for too long, it can deplete your muscles of energy and rob you of performance. 


So how do you find the right balance? Let me give you some insight. 


Cardio Before Weights 


If you're like most people, you probably think that cardio and weight training are two totally different things. After all, cardio is all about getting your heart rate up and burning calories, while weight training is all about building muscle, right? 


Well, it turns out that there is a lot more overlap between these two types of exercise than you might think. 


For example, did you know that doing some cardio before weight training can actually be beneficial? 


That's right - by doing a few minutes of cardio before lifting weights, you can warm up your body and get your blood pumping. This can help you avoid injury and make the most of your workout. 


However, there is such a thing as too much of a good thing - so must NOT overdo it! 


If you spend too long on the treadmill or elliptical machine before lifting weights, you'll end up tired and won't be able to give 100% to your workout. 


Here's a pre-weights warm-up routine I often use to my advantage, to prime the body for high- intensity performance: 


1. Do 5-8 minutes of low to moderate intensity cardio
2. End the cardio with a 30-second sprint
3. Proceed to 5-7 minutes of dynamic stretching, focusing on activating the muscles involved in the day’s weight training
4. Start the weight training exercises, starting light and gradually increasing the weights over the first few sets (warm-up and acclimation sets, low to medium exertion)
5. Start the working sets (high exertion) 


Cardio After Weights 


Heaving weights around is strenuous work. You've just spent the last hour pushing your body to its limits, and now you're ready to collapse into a heap on the floor. 


But wait! Before you do that, you should consider doing some cardio. 


Some of the benefits of doing a low intensity post-workout cardio session is it 1) helps to improve your cardiovascular health, 2) gives an extra boost to the circulation of the blood, and 3) can even help to reduce muscle soreness. 


Plus, it's a great way to burn off any excess energy that you may have. 


So next time you're feeling spent after a workout, don't decide to finish just yet. Instead, try doing some cardio and see how you feel afterwards. Cardio after weight training is ideal for helping to unwind and relax after a vigorous session. 


The Verdict 


It’s not always necessary to slog away on the treadmill for hours on end if your goal is to lose weight. In fact, too much cardio can actually hinder your progress, AND weight training is perhaps the better option since it helps you maintain muscle mass and is, overall, a more powerful stimulus. 


So, when is the best time to do cardio for weight loss? 


Do some light cardio before weights to warm up, then proceed to your weight training session, and only after that, consider doing some more extensive cardio. 


Try it! 

February 10, 2025
The debate over the superiority of machines versus free weights in strength training has persisted for decades. If you’re searching for a personal trainer in Nashville to help you navigate your fitness journey, understanding the roles of both training methods is essential. Rather than viewing them as competing approaches, it's crucial to recognize how they complement each other in an effective workout program. Machines: A Controlled Environment Machines offer a structured and guided approach to resistance training, making them a staple in almost every gym. Their defining characteristic is the fixed path of motion, which stabilizes the weight and controls movement. This design simplifies strength training, making it accessible to a broad audience, including beginners and those recovering from injuries. For individuals new to personal training in Nashville TN, machines can provide a safe introduction to resistance training. They help users focus on primary muscle engagement without worrying about balance and stabilization. For example, performing a chest press on a machine allows users to isolate the pectorals and triceps without the additional challenge of stabilizing a free weight. However, the structured nature of machines can also be a limitation. Since they guide the user along a predetermined path, they may not accommodate natural joint movement, potentially leading to discomfort or reinforcing imbalances over time. Additionally, machines often bypass stabilizing muscles, which are crucial for functional strength and overall balance. Machines shine in rehabilitation settings, allowing targeted muscle engagement without overloading injured areas. They are also highly beneficial for bodybuilders focusing on muscle isolation. By eliminating the need for stabilization, machines enable lifters to apply greater intensity to specific muscle groups without compromising form. Free Weights: Freedom and Functionality Free weights—including barbells, dumbbells, and kettlebells—offer unrestricted movement in multiple planes, making them highly effective for building functional strength. This versatility makes them an excellent choice for athletes and individuals seeking fitness training in Nashville that translates to real-world activities. Unlike machines, free weights demand more from the user, engaging a broader range of muscles with every exercise. For example, a barbell squat not only strengthens the quadriceps and glutes but also recruits the core, back, and smaller stabilizing muscles to maintain proper posture and control. Free weights allow for greater flexibility in workout design, with countless variations of exercises that can be tailored to specific goals. However, this freedom comes with a steeper learning curve. Without proper guidance, improper technique can lead to injury. This is where working with personal trainers in Nashville TN can be invaluable. Free weights are particularly effective for compound lifts such as squats, deadlifts, and presses, which work multiple muscle groups simultaneously. However, they can be intimidating for beginners who struggle with form or balance. This is where combining machines and free weights strategically can be beneficial. The False Dichotomy The debate between machines and free weights often presents them as opposing choices, but the truth is they serve different purposes and can coexist within a well-rounded training program. The best approach isn’t about choosing one over the other, but about utilizing both based on individual goals, experience level, and training context. For beginners, machines build confidence and establish foundational strength. As they progress, incorporating free weights enhances balance, coordination, and functional strength. For advanced lifters, machines provide a means to isolate specific muscles after heavy compound lifts. For example, a well-structured leg workout might include barbell squats to develop overall strength and coordination, followed by machine-based leg presses to target the quadriceps with greater intensity once stabilizing muscles are fatigued. Beyond the Gym The discussion also extends beyond gym settings. Many proponents of functional fitness argue that free weights better prepare the body for everyday movements like lifting, carrying, and climbing stairs. These activities require the integration of multiple muscle groups, similar to free-weight exercises. But one thing I am steadfast in saying is that “a strong body is a functional body.” So, any form of training that has a progressive strength element to it should be viewed as “functional,” whether it be machine or free weights. Yet, not everyone trains with functional fitness as their primary goal. For bodybuilders focusing on muscle hypertrophy, machines provide an efficient way to target specific muscles without exhausting stabilizers. This makes them particularly useful for individuals working with personal trainers in Nashville who specialize in body recomposition and aesthetics. Conclusion The choice between machines and free weights isn’t about right or wrong—it’s about how each fits into a well-designed training program. Machines provide safety and simplicity, making them ideal for beginners and focused isolation work. Free weights offer versatility and what is viewed as a more functional strength development, challenging the body in ways that extend beyond the gym. Instead of viewing them as competing options, think of machines and free weights as complementary tools. A personal trainer in Nashville TN can help you develop a program that strategically integrates both, ensuring optimal results based on your fitness level, goals, and needs. By leveraging the strengths of each method, you’ll maximize muscle growth, minimize limitations, and create a sustainable training regimen for long-term success. If you’re looking for expert guidance on incorporating machines and free weights into your workout routine, consider working with personal training in Nashville TN. Contact me today to take the next step in your fitness journey !
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