In the Health and Wellness Industry where there are more fakes, shakes, fly by nighters and “Insta” famous entrepreneurs how are you meant to know what to do, when to do it and why?
In Australia the National guidelines for exercise are 30 minutes a day, 7 days a week. Personally, I think this places a lot of pressure on the working population hence, why I came up with The Health Blokes formula for wellness. 4 out of 7 days, 45 minutes out of 60 minutes, 45 weeks out of 52 weeks a year. For me this is realistic and supports my mantra of being better than average with whatever I do.
The Health Blokes formula;
- 4 out of 7 days = 57%
- 45 minutes out of 60 minutes = 75%
- 45 weeks out of 52 weeks = 86%
So now you know how much time you need to commit to your health and well being over 12-months based on The Health Blokes formula, what should you do first, cardio before or after your weights?
Obviously, the method of training you do in the gym (cardio, weigh training, HIIT, strength and conditioning, sports specific, core, etc.) should support and be directly related to your training goals. However, if you are just simply looking to lean up, lose a little bit of body fat and look a little fitter, get a little stronger (not gender specific) then you must include an element of cardiovascular training as well as weight training into your program. Neither in isolation will give you the optimum result you are after. Therefore to get the best results you must include both cardio and weight training but it must be done in the right order.
By doing cardiovascular training right after your weights it is a lot more beneficial than doing cardio before your weights.
Well the science behind this relates to the physiological response that happens when you train and when you burn your glycogen stores (glycogen is a substance deposited in bodily tissues as a store of carbohydrates). By doing weight training first you can burn the majority of your glycogen stores.
By jumping into the weights room first and knocking out your weights program before your cardio program you will burn more body fat. The reason behind this is due to ‘excess post exercise oxygen consumption’ (EPOC). The reason EPOC occurs is because your body needs energy to repair your muscles after you’ve challenge them. This occurs at a much higher rate after intense weight-training than after low-intensity, steady state cardiovascular training.
So in an effort to get the most out of your training session it is important to put as much energy into your weight training session first before jumping on the treadmill, bike, rower, cross training or any other form of cardiovascular equipment to maximise your fat loss post training.
Enjoy your workout and remember, ‘Make Health a Habit’!