When it comes to weight loss, both cardiovascular exercise and strength training are important. But the answer to the question, “Should I do cardio and weights on the same day?” depends on your goals and fitness level.
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Generally, if your goal is to build muscle or lose body fat, do cardio first.
Cardio Burns Calories
Cardio is a type of exercise that involves aerobic activity. It boosts your heart rate, improves blood circulation, and strengthens muscles.
Achieving weight loss requires a calorie deficit, which is created when you eat less calories than you burn through exercise. Calories are important because they give your body the energy to perform basic functions, such as breathing and repairing cells.
The amount of calories you burn during physical activity varies with your age, gender, body composition, and other factors. To estimate the calories you can expect to burn during a workout, calculate your basal metabolic rate (BMR).
You should also consider your exercise intensity and duration. Performing an intense workout will burn more calories than a moderate one, and a short session can be just as beneficial for burning calories as a long one.
Strength Training Burns Fat
Strength training and cardio can be done on the same day, if you’re looking to build muscle while losing fat. To get the most out of your workout, make sure you’re using proper technique and lift weights that are challenging enough to stimulate muscle growth.
Another benefit of resistance exercise is that it boosts your resting metabolism. This process is called Excess Post-Exercise Oxygen Consumption, or EPOC.
The more muscle you have, the more calories you’ll burn at rest. That’s why it’s essential to include strength training in your workout routine if you’re trying to lose fat.
It’s also a great way to build lean muscle mass that can help you keep the fat off even after you’ve reached your target weight. Plus, it also improves heart health and helps decrease blood pressure. And it can even help you manage your stress levels. So what are you waiting for? Start building those muscles today. And don’t forget to eat right, too!
Weight Training Burns Calories
Cardio burns more calories than weight training, but a combination of the two can be better for long-term weight loss.
The amount of calories you burn during a workout depends on your heart rate, the intensity of the activity, how much oxygen you’re using and how much muscle you’re working. But many factors also influence calorie burn outside of the gym, including diet and rest.
Research suggests that weight training has some benefits you can’t get from aerobic exercise, like a boost in your resting metabolic rate (RMR). This means that the extra calorie burn you get from strength training persists after your workout for up to 36 hours.
Weight Training Burns Fat
Cardio and weight training can work together on the same day to help you lose weight. But it’s important to know the pros and cons of each type of workout before you start.
The good news is that strength training can boost your metabolism, according to the American Council on Exercise. This is because muscle burns calories all the time, even after your workout is over.
Specifically, your body continues to burn extra calories for up to two hours after you finish strength training. This is called excess post-exercise oxygen consumption, or EPOC, and it’s a process that can help you keep burning fats long after your workout session is over.
You also tend to lose more visceral fat, which is deeper in the body and lines vital organs, after you lift weights than you do with a traditional cardiovascular routine. Moreover, you’ll maintain your muscle mass while losing fat with weight training. That’s a huge bonus, especially for women who are overweight or obese.