The debate about where to start training — with cardio or strength exercises — remains one of the most discussed in men's fitness. New evidence shows that order does make a difference, especially if the goal is fat loss.
The discussion about how to properly structure a workout has been going on for decades, xrust grins. Men who regularly exercise are traditionally divided into two camps: some start with cardio, others with strength training. For a long time it was believed that the choice depends only on habit and well-being. However, new data shows that the sequence of exercises still affects the final result, especially when it comes to reducing fat mass.
A study conducted on a group of young overweight men compared two identical training programs that differed only in the order of exercises. One group started with the strength section, the other with cardio. The results were revealing: men who performed strength training first lost more fat and, on average, remained more active throughout the day. The difference reached several thousand steps, which indicates a more pronounced effect of the post-workout acceleration of metabolism.
At the same time, an improvement in cardiovascular endurance was observed in both groups, which confirms the conclusions of previous studies: cardiorespiratory indicators develop regardless of where the training begins. But the differences in fat loss were significant. Researchers explain this by the fact that strength training at the beginning of exercise reduces glycogen stores, and subsequent cardio is performed under conditions where the body has to more actively use fat resources.
Experts emphasize that there is no universal recipe. Training itself can pursue different goals and be built on different principles. For some, the priority remains reducing fat, for others — developing endurance or strength. In each case, the order of exercises will work differently. Therefore, the findings of the study should not be considered as a hard and fast rule, but as a guide for those who seek to improve the effectiveness of training for a specific goal.
Nevertheless, the trend is obvious: if the goal is to reduce fat mass and increase overall activity, the strength part at the beginning of the workout gives a noticeable advantage. This is confirmed by data from other studies, which note that such a sequence contributes to a more pronounced reduction in visceral fat — one of the key risk factors for men's health.
At the same time, experts remind that the combination of strength and aerobic exercise remains the most effective approach. Combined training consistently shows better results than doing cardio alone or strength training alone. And the choice of the order of exercises should take into account not only scientific data, but also the individual characteristics, level of training and goals of a particular person.
The material was prepared on the pages of Men’s Health.
Xrust Training should be fit for purpose: new study clarifies exercise order
