0

Your Cart is Empty

Which Should Come First: Cardio or Weights?

May 14, 2015 2 min read

Cardio and strength training are both crucial components of a balanced workout program. That being said, we can often be unsure as to which one we tackle first. Should it all be in one day? Separate days? More one than the other? The answer- they're all right! Specifics just depend on your goal.

Goal: Lose Weight

If you're trying to drop the pounds, weights before cardio is your best bet. Doing weights first tends to leave a more elevated heart rate, which means a bigger calorie burn for your cardio session. Not to mention, you'll have more energy to lift heavier weights, which increases your metabolic lean muscle mass.

Goal: Look Lean

You've lost the extra weight and you want to show off your abs and rocking arms. Split your cardio and strength training to separate days. If you're after the perfectly toned and svelte frame, you need to be able to perform both types of training at your max potential. If you split them up you're splitting up the focus of the energy required to do each. If you must put them on the same day - weights first, then cardio.

Goal: Training for a Race

Whether you're cycling or running a half, do your cardio first. Recent research in Journal of Strength & Conditioning Research found that whichever muscle you worked out first saw the most benefit. If you're cycling or running first, the muscles needed to be exceptional for a faster race will be stronger.

Goal: Be Healthy

When you don't want to look like a fitness model or need to lose weight - rather training for better health - you have a lot of flexibility in your workouts. In fact, when exercise is moderate (three times a week doing both strength training and cardio) exercise order doesn't affect your results.

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery
Fast, 2 Day Shipping.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA via 2 day expedited shipping with our partners at FEDEX. Once your order is received and processed, it’s just 2 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

 

We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.