Treadmill workouts and weightlifting are two types of activities that are often part of a fitness routine. However, many people wonder about the correct order in which to do them. Is it better to do the treadmill before weightlifting, or the other way around?
Why is the Exercise Order Important?
The order of exercises, whether treadmill or weightlifting, can affect the fitness results you want to achieve. Arranging exercises correctly can help optimize performance and achieve fitness goals more effectively. If the exercise order is not considered, it can lead to fatigue, injury, or a lack of desired results.
Several factors to consider when determining the exercise order include:
- Main fitness goal: Do you want to improve cardio endurance or build muscle strength?
- Time availability: How much time do you have to exercise?
- Body condition during exercise: What is your energy level when starting the workout?
By considering these factors, you can determine the right exercise order for your personal needs and goals.
Read also : 7 Endurance Exercises to Make Your Body Strong and Not Easily Tired
Benefits of Treadmill Workouts
1. Improves Heart Health
Treadmill workouts fall into the category of cardio exercises that function to improve heart health. This activity increases heart rate and blood flow, which helps to improve blood circulation and strengthen heart muscles.
2. Increases Body Endurance
By running or walking on a treadmill, the body can get used to a gradual increase in physical activity, helping to improve endurance and stamina. This is very useful for those who want to train for other physical activities, such as long-distance running or team sports.
3. Burns Calories Faster
Treadmills are also effective for burning calories in a short amount of time. The higher the intensity of a treadmill workout, the more calories are burned. This is very suitable for those who want to lose weight or maintain an ideal weight.
Benefits of Weightlifting
1. Builds Muscle Mass
Weightlifting stimulates muscle growth through resistance. When muscles work against a load, microtrauma occurs in the muscle fibers, which are then repaired by the body, making the muscles larger and stronger.
2. Increases Strength and Flexibility
By regularly weightlifting, overall body strength will increase, including joint flexibility. This will help with daily activities and reduce the risk of injury.
3. Aids Weight Loss
Weightlifting is also effective for weight loss because it helps increase the body's metabolism. Larger muscles burn more calories, even when you are at rest.
Treadmill Before or After Weightlifting?
Doing the treadmill before weightlifting may be the best option if your main goal is to:
- Improve Heart Health and Body Endurance: If the main focus is to strengthen cardio endurance, then starting with a treadmill workout will help prepare the body for other intense activities.
- Warm-up Before Weightlifting: Light running or walking on the treadmill can be an effective warm-up before weightlifting. Studies show that cardio before lifting weights can increase muscle mass. This can increase body temperature, improve blood flow to the muscles, and prepare the joints for heavier exercise.
However, there are several things to consider if you choose to do the treadmill before weightlifting:
- Fatigue: Too intense cardio exercise can cause fatigue before you start weightlifting, so your weightlifting performance may not be optimal.
- Energy Source Usage: If you expend too much energy on the treadmill, you may not have enough strength for effective weightlifting.
Read also : Calisthenics vs. Cardio: Which is More Effective for Weight Loss?
Treadmill Workout After Weightlifting: Is It Better?
Doing the treadmill after weightlifting may be the right choice in the following situations:
- Focus on Strength and Muscle Growth: If your main goal is to build muscle mass and strength, then starting with weightlifting is better, as the body still has enough energy to lift maximum weight.
- Burn More Fat: After weightlifting, the body is in an optimal fat-burning state. Cardio after weightlifting can maximize fat burning because glycogen levels in the body are already reduced, so the body is more likely to use fat as an energy source.
However, there are still some factors to consider if you choose to do the treadmill after weightlifting:
- Risk of Injury: If the body is already very tired after weightlifting, treadmill exercise can increase the risk of injury due to lack of balance and muscle control.
- Recovery Time: Doing cardio after weightlifting can extend body recovery time, so the intensity and duration need to be considered.
Combining Treadmill and Weightlifting in One Training Session
There is no hard and fast rule that requires you to do treadmill workouts before or after weightlifting. Both types of exercise can be combined in one session in the right way. Here are some recommendations for combining them:
1. Warm-up and Cool-down Method
Start with the treadmill as a warm-up for 5-10 minutes to prepare the body, and end with the treadmill again for 5-10 minutes as a cool-down to aid recovery.
2. Interval Training
Use the treadmill and weightlifting as part of interval training. For example, after 10 minutes of weightlifting, do 5 minutes on the treadmill at moderate intensity, then repeat several times. This method can improve muscle strength and cardio endurance simultaneously.
3. Hybrid Training
Some people choose to combine cardio and weightlifting in the form of circuit training, where cardio exercises like the treadmill are interspersed between weightlifting sets. This can be an effective option to increase the overall intensity of the workout.
How to Adjust the Duration and Intensity of Exercise?
The duration and intensity of both treadmill and weightlifting exercises need to be adjusted to the fitness goals and physical condition of each individual. Here is a general guide to adjusting duration and intensity:
1. If Focusing on Cardio Endurance
- Treadmill: 30-45 minutes at moderate-high intensity.
- Weightlifting: Focus on high reps with light to moderate weight.
2. If Focusing on Muscle Growth
- Weightlifting: 45-60 minutes with heavy weights and low reps.
- Treadmill: 15-20 minutes at low-moderate intensity as a cool-down.
3. Exercise for Weight Loss
- Weightlifting: 30-45 minutes with a combination of full-body exercises.
- Treadmill: 20-30 minutes with varied intensity (HIIT or steady state).
Read also : How Effective is Cardio Exercise with a Skipping Rope or Hula Hoop?
Factors to Consider When Choosing Exercise Order
Here are some additional factors that may influence your decision on whether to do treadmill exercise before or after weightlifting:
1. Health Condition and Muscle Fatigue
If your muscles often feel tired after weightlifting, it might be better to do the treadmill first. Conversely, if you tend to feel tired after the treadmill, start with weightlifting.
2. Training Schedule and Time Availability
If you have limited time, do weightlifting first to ensure you can complete the strength session optimally.
3. Personal Preference
Everyone has different preferences for exercise. Some people feel more comfortable doing the treadmill first, while others prefer to do weightlifting first. Choose what suits your comfort.
When choosing between doing treadmill exercise before or after weightlifting, there is no right or wrong answer; it all depends on your goals and personal preferences.
Conclusion
If your main focus is strength and muscle growth, doing weightlifting first may be the better option. However, if you want to improve cardiovascular endurance, starting with the treadmill might be the right choice.
It's always important to listen to your body and find out what works best for you. With a good understanding of the benefits and goals of each type of exercise, you can design an optimal routine to achieve the desired results. We hope this article provides useful insights to help you on your fitness journey!
