Krafttraining oder Cardio – Was kommt zuerst?

One of the key points of contention in the fitness world is whether same-day first Force or only Endurance should be trained. Is it really important in which order these two forms of training are completed? Every fitness-savvy athlete has his or her own opinion on this subject. There are enough statements. On the other hand, a certain method can produce great results in one person and be ineffective in another. This is one of the reasons why this issue is so controversial even among experts. However, many of them believe that it makes no difference. Here are a few reasons why.

Variant 1: First strength training, then endurance

During muscle training, your body uses glycogen as fuel. For this reason, you will have an empty glycogen store after the weight session and before the endurance session, which means that during cardio training you will fall back on fat reserves more quickly and increasingly. Following strength training, there is a 48-hour afterburn effect because, among other things, your oxygen consumption is increased during this time - decreasing, of course. In this phase after strength training, you burn significantly more calories during cardio. There is a simple effect behind this: during the endurance workout you are exhausted, which means that you can no longer lift as much weight as you would actually be able to. Your energy sources are drained by endurance workouts, and your muscles get tired accordingly. In a US study, it was found that endurance sessions burn more fat in the first 15 minutes after weight training than before weight training.

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Variant 2: Endurance training before weight training

According to some experts, endurance training before weightlifting has the advantage that increased stamina occurs, which can help with the strong efforts. However, this can only refer to rather moderately intense and shorter units, because otherwise - as described above - the power reserves would be depleted by the endurance training.

What does that mean to you?

The crucial question is what fitness goals you have. If you want to have a lean body, improve your endurance and lose fat, then cardio training should be your focus. Do you want to gain a body with attractive muscles and strength, weight training must be done first. If your goal is to improve in general, the order is up to you. It makes sense here to end your workout with your favorite exercise. On the other hand, keep in mind that you don't necessarily have to do both types of workouts on the same day, even though many people in the gym and elsewhere want to kill two birds with one stone. For the best results, experts say you should train endurance and strength on separate days. If this is not possible, then try to divide your day so that there are at least three hours between the two sessions. Ideally, you should do endurance or strength in the morning and the other workout in the evening or afternoon after work.

It's the "how" that counts

Muscle training is not just muscle training and endurance training is not just endurance training. You can already burn a lot of calories with the weight units. This depends mainly on the duration of your breaks between the sets and the intensity of the individual movements. Also crucial is the number of repetitions per round and the choice of exercises. When doing deadlifts, you'll break a big sweat very quickly if you do it right. However, if you're doing token exercises and are really just sitting on the equipment to chat with friends, it doesn't matter what order you do what anyway. The same goes for endurance workouts. In the studios, you can always observe a great many people - many of them female - spending time on the cardio machines (cross trainers, steppers, etc.). Unfortunately, this is often not really used, because the workouts are less about training and more about pure "messing around". For example, it is leisurely tromping on the bike while still reading a book. Endurance training also only makes sense if you do it intensively. You don't need to go to the gym just to ease your conscience.

Actually, you can't do both on the same day

Law the case, you train really intensively, then you will hardly be able to run properly after strength training. Just the sight of the cross-trainer would trigger flight reflexes. You'd only be able to motivate yourself to do a loose endurance session to cool down. If you do it the other way around, you'll barely be able to get through even one strength exercise decently after a sweaty cardio workout. By "sweaty" we mean that you really push yourself and don't get off the machine with a few drops of sweat on your back after a 60-minute session.

The decisive factor is the type of training

One more point should be mentioned. If you train your legs during strength training, a subsequent endurance workout will be very strenuous to impossible. However, if you had your biceps and back wrapped up, the likelihood of a feasible endurance workout is much higher. The reverse is similar. After a 60-minute running session, you would most likely have trouble completing an acceptable leg workout. If you had chosen to throw the rope (Battles Ropes) or another exercise that challenges the upper body, it will be easier for you to challenge your legs with weights afterwards.

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