The Best Time to do Cardio

If you plan to go to a personal training session or do a workout in a gym, it should include both cardio and weight training. Cardio includes walking, jogging, biking, rowing, etc. Weight training includes squats, lunges, bench press, etc. There has been a debate for years about which should be done first, cardio or weight training. Many physical therapists recommend doing your cardio first to avoid injury. However, some research suggests that if you have a goal of weight loss, it is best to do cardio after a weight training workout because you use more stored fat as fuel while doing cardio. Although there seems to be mixed opinions about both, the most logical recommendation is to consider your goals and start your workout with whatever you want to focus on or improve. If you want to improve the amount of weight you can squat, you should start with squats and do them before fatiguing your legs with cardio. If you want to improve your run time, you should run first before you wear out your legs with squats or lunges. More than anything, keep in mind that all physical activity is good! It is important to include both cardio and weight training in your physical activity for optimal health. So, no matter the order, it is best to ensure you spend time doing both.

At Axio Fitness, we see a lot of clients who deal with low back pain. Personally, I have dealt with low back pain, and I can empathize with our clients who get it. Whenever we get clients dealing with low back pain, here are some things we consider when writing their workouts: First, avoid upper body, unilateral movements. Meaning, an exercise that works one arm at a time. Unilateral movements include single arm dumbbell rows, single arm curls, or suitcase carries. Even outside of the gym, try avoiding things like vacuum cleaning. Also, avoid lifting any weight above your waist while standing. So, when you are doing an overhead dumbbell press or a bicep curl, be sure to be seated. Hinging movements tend to aggravate a tender low back as well. Deadlift, kettlebell swings, or leg raises should be avoided. Along with avoiding those things, try stretching your hips, hamstrings and back regularly. Many people enjoy dead hangs to help alleviate back pain as well. Finally, listen to your body! If there is an exercise that just doesn’t feel right on your back, abort the exercise! There are so many great exercises that will not hurt, so there is no shame in skipping that and moving on to a different exercise. If you need help getting a good workout around your aches and pains, Axio Fitness can help! Our team of trainers will give you the guidance and customize support you need to not let injuries slow you down.

Consistency is key to making progress and seeing significant changes in your fitness. Last week I was on vacation and did not work out for six days. When I returned home, I did a workout that made me sore the next day. But that workout was light compared to what I was doing just before leaving town. I would not have been sore had I done that same workout the week prior. When we stop moving, our bodies start regressing. It can feel a little disheartening if your mindset is to exercise to get to a goal and then stop. Meaning, if you are only training hard and eating right to get to a certain weight or fitness level, then the reality of having to continue to avoid regression can feel discouraging. If that is you, and your mindset is to figure out how quickly you can get through all these disciplines so you can achieve what you set out to do and then stop, you need a mindset shift. As I like to say, healthy is way and not a place. Meaning, it is a way of life and a part of your lifestyle. Not something you decide to add to your days or weeks for a season for a specific reason. It is certainly easier to see progress when you have a goal weight or a goal 5k time. Once you hit those goals, it is also much easier to maintain your current weight or fitness levels. But as soon as you stop all together, you will start losing everything you worked for. Vacations and time off are fine, but you need to embrace and accept the fact that getting active and staying active is a lifelong journey. Perfect consistency for the rest of your life is unrealistic. But persistency for lifetime is required to be healthy. If you need help getting started, Axio Fitness is here to help! Our mission is to help clients achieve their short-term goals as well as a genuine lifestyle change.