One of the most regularly asked questions in the fitness industry is 'Should you do cardio before or after weights for better fat loss and muscle growth?' Lots of people are lost in the subject of how to build muscle so today we'll clear up the science behind this subject for you.
Thanks to the ongoing scientific research being performed in the health and fitness industry, many of the old myths and theories which were used for years have now been either confirmed as fact or condemned to ancient myth. This area is the latest to go under the microscope.
Over the last five years or so, there have been a number of tests on subjects to figure out the definitive answer to this popular fitness myth.
The answer may surprise you. Despite popular opinion, you should be performing your cardiovascular work before you begin weight training. Most instructors and fitness enthusiasts recommend doing it the other way around, the theory behind that approach being that if you hit the weights after a cardiovascular session your muscles will already be significantly worn out.
Up until recently that theory made a lot of sense. However, when scientists carried out tests they found that those who performed aerobic activity prior to lifting weights actually enjoyed superior lean muscle growth as well as superior fat loss!
What about HIIT? The same results applied here too.
How is this possible? It's mainly down to two enzymes which the body releases during prolonged exercise activity. Those two enzymes are AMPK and mTOR. AMPK is the enemy of building lean muscle tissue. It's released to help the body adapt to endurance exercise, so you'll notice this enzyme during cardiovascular activity.
The second enzyme, mTOR, is the key which turns on the muscle building process after a resistance training session. The bad news is that AMPK kills off mTOR, meaning if you stay in the gym after a training session and perform prolonged cardiovascular exercise you are significantly blunting your own muscle building process. Granted you can still achieve results, but they would be significantly superior if you did things the opposite way around.
Once the body releases mTOR you enter the golden window for post-workout nutrition. This peaks at one hour in length, although mTOR levels stay increased for up to 6 hours in total. To get the most from this period, simply avoid releasing any AMPK during this time.
If you choose to separate your training into two sessions, bear in mind what we have just pointed out. Research shows that you should separate your two training sessions by at least six hours, so if you want to hit the weights first thing in the morning and then the treadmill later in the day that is absolutely fine, just ensure there is enough time between both sessions to maximize your results.
While discovering how to build muscle can often be confusing and misleading due to the number of myths out there, science is helping every day to make things clearer. If you were previously unsure whether to do cardio before or after weights you now have the research to enhance your results.
Thanks to the ongoing scientific research being performed in the health and fitness industry, many of the old myths and theories which were used for years have now been either confirmed as fact or condemned to ancient myth. This area is the latest to go under the microscope.
Over the last five years or so, there have been a number of tests on subjects to figure out the definitive answer to this popular fitness myth.
The answer may surprise you. Despite popular opinion, you should be performing your cardiovascular work before you begin weight training. Most instructors and fitness enthusiasts recommend doing it the other way around, the theory behind that approach being that if you hit the weights after a cardiovascular session your muscles will already be significantly worn out.
Up until recently that theory made a lot of sense. However, when scientists carried out tests they found that those who performed aerobic activity prior to lifting weights actually enjoyed superior lean muscle growth as well as superior fat loss!
What about HIIT? The same results applied here too.
How is this possible? It's mainly down to two enzymes which the body releases during prolonged exercise activity. Those two enzymes are AMPK and mTOR. AMPK is the enemy of building lean muscle tissue. It's released to help the body adapt to endurance exercise, so you'll notice this enzyme during cardiovascular activity.
The second enzyme, mTOR, is the key which turns on the muscle building process after a resistance training session. The bad news is that AMPK kills off mTOR, meaning if you stay in the gym after a training session and perform prolonged cardiovascular exercise you are significantly blunting your own muscle building process. Granted you can still achieve results, but they would be significantly superior if you did things the opposite way around.
Once the body releases mTOR you enter the golden window for post-workout nutrition. This peaks at one hour in length, although mTOR levels stay increased for up to 6 hours in total. To get the most from this period, simply avoid releasing any AMPK during this time.
If you choose to separate your training into two sessions, bear in mind what we have just pointed out. Research shows that you should separate your two training sessions by at least six hours, so if you want to hit the weights first thing in the morning and then the treadmill later in the day that is absolutely fine, just ensure there is enough time between both sessions to maximize your results.
While discovering how to build muscle can often be confusing and misleading due to the number of myths out there, science is helping every day to make things clearer. If you were previously unsure whether to do cardio before or after weights you now have the research to enhance your results.
About the Author:
Writer: See how to build muscle with easy steps from the UK's leading personal trainer Russ Howe PTI. See how to do cardio before or after weights to increase results with this free video guide.
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