Treadmill training and weight training are two types of activities that are often part of a fitness routine. However, many people wonder about the proper order in which to do them. Is it better to do treadmill training before weight training, or vice versa?
Why is the Order of Exercises Important?
The order of your workouts, whether on a treadmill or weightlifting , can impact your desired fitness results. Properly scheduling your workouts can help optimize your performance and achieve your fitness goals more effectively. Failure to follow the order of your workouts can lead to fatigue, injury, or a lack of desired results.
Several factors to consider when determining the order of exercise include:
- Primary fitness goal : Do you want to improve cardio endurance or increase muscle strength?
- Time availability : How much time do you have to exercise?
- Body condition during exercise : What is your energy level when you start exercising?
By considering these things, you can determine the right exercise order for your personal needs and goals.
Also read: 7 Endurance Exercises to Keep Your Body Strong and Less Tired
Benefits of Exercise on a Treadmill
1. Improves Heart Health
Treadmill exercise falls into the category of cardio exercises that improve heart health. This activity increases heart rate and blood flow, which helps improve circulation and strengthens the heart muscle.
2. Increase Body Resistance
Running or walking on a treadmill allows the body to acclimate to gradually increasing physical activity, helping to improve endurance and stamina. This is especially useful for those who want to train for other physical activities, such as long-distance running or team sports.
3. Burn Calories Faster
Treadmills are also effective for burning calories quickly. The higher the intensity of your workout, the more calories you burn. This is ideal for those looking to lose weight or maintain a healthy weight.
Benefits of Weightlifting Exercises
1. Building Muscle Mass
Weight training serves to stimulate muscle growth through resistance. When muscles work against a load, microtrauma occurs in the muscle fibers, which the body then repairs, resulting in larger and stronger muscles.
2. Increase Strength and Flexibility
Regular weight lifting will improve overall body strength, including joint flexibility. This will aid in daily activities and reduce the risk of injury.
3. Helps weight loss
Weight training is also effective for weight loss because it helps increase your metabolism. Larger muscles burn more calories, even while you're at rest.
Treadmill Workout Before or After Weightlifting?
Hitting the treadmill before lifting weights may be the best option if your main goal is to:
- Improve Heart Health and Endurance : If your primary focus is on strengthening your cardio endurance, then starting with treadmill workouts will help prepare your body for more intense activity.
- Warming Up Before Weightlifting : A light jog or walk on a 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 more strenuous exercise.
However, there are a few things to keep in mind if you choose to use the treadmill before lifting weights:
- Fatigue : Overly intense cardio training can cause fatigue before you even start lifting weights, so your lifting performance may not be optimal.
- Energy Resource Usage : If you expend too much energy on the treadmill, you may not have enough strength for an effective weight training workout.
Also read: Calisthenics vs. Cardio: Which is More Effective for Weight Loss?
Treadmill Workout After Weightlifting: Is It Better?
Hitting the treadmill after weight lifting may be a good option in the following situations:
- Focus on Strength and Muscle Growth : If your main goal is to increase muscle mass and strength, then starting with weight lifting is better, because the body still has enough energy to lift the weight to its maximum.
- Burn More Fat : After weight training, the body is in an optimal fat-burning state. Cardio training after weight training can maximize fat burning because glycogen levels in the body are reduced, making the body more likely to use fat as an energy source.
However, there are still several factors to consider if you choose to use the treadmill after lifting weights:
- Risk of Injury : If your body is already very tired after lifting weights, exercising on a treadmill can increase the risk of injury due to lack of balance and muscle control.
- Recovery Time : Doing cardio after lifting weights can extend the body's recovery time, so you need to pay attention to the intensity and duration.
Combining the Treadmill and Weight Lifting in One Training Session
There's no hard and fast rule that says you should do treadmill training before or after weightlifting. Both types of exercise can be combined in one session with the right approach. Here are some recommendations for combining them:
1. Heating and Cooling Methods
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 a treadmill and weight training as part of interval training. For example, after 10 minutes of weight training, do 5 minutes on the treadmill at a moderate intensity, then repeat several times. This method can simultaneously improve muscle strength and cardio endurance.
3. Hybrid Training
Some people choose to combine cardio and weight training in a form of circuit training, where cardio exercises like treadmill training are interspersed between sets of weight training exercises. This can be an effective way to increase the overall intensity of your workout.
How to Set Exercise Duration and Intensity?
The duration and intensity of both treadmill and weight training should be tailored to each individual's fitness goals and physical condition. Here are some general guidelines for setting duration and intensity:
1. If Focus on Cardio Endurance
- Treadmill : 30-45 minutes at medium-high intensity.
- Weight Lifting : Focus on high repetitions with light to moderate weights.
2. If Focus on Muscle Growth
- Weight Lifting : 45-60 minutes with heavy weights and low repetitions.
- Treadmill : 15-20 minutes at low-medium intensity as a cool down.
3. Exercise for Weight Loss
- Weight Lifting : 30-45 minutes with a combination of full body exercises.
- Treadmill : 20-30 minutes with varying intensity (HIIT or steady state).
Also read: How Effective is Cardio Exercise with Skipping Rope or Hula Hoop?
Factors to Consider in Choosing an Exercise Sequence
Here are some additional factors that may influence your decision on whether to do treadmill training before or after weight lifting:
1. Health Conditions and Muscle Fatigue
If your muscles often feel tired after weight training, it might be better to start with the treadmill. Conversely, if you tend to feel tired after the treadmill, start with weight training.
2. Practice Schedule and Time Availability
If you have limited time, do some weight training first to ensure you can complete your strength session optimally.
3. Personal Preferences
Everyone has different exercise preferences. Some people feel more comfortable on the treadmill first, while others prefer to do weight training first. Choose what suits your comfort level.
When it comes to choosing between treadmill training before or after weight training, there's no right or wrong answer; it all depends on your goals and personal preferences.
Conclusion
If your primary focus is strength and muscle growth, lifting weights first might be a better option. However, if you're looking to improve cardiovascular endurance, starting with a treadmill might be a good choice.
It's always important to listen to your body and find 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 your desired results. Hopefully, this article has provided useful insights to help you on your fitness journey!
