Answers from Expert: Michelle Cederberg

The answer to the common question of 'weights before cardio versus cardio before weights' is dependent on a number of factors. Firstly, what are your current goals for working out? Are you looking to lose weight, gain muscle or simply find and maintain a reasonable level of health? If your main goal is to lose weight, some would argue that it's best to do weights before cardio as the lower intensity heart rate of resistance training 'primes' your body for cardio -- so when you get to your cardio you will be burning more fat for fuel. It's an argument that makes sense in theory but in practice there are many variables to work around. Fat burning is optimized when you work out at lower intensities and for longer (much greater than 20 minutes) durations and since calorie burning is the key to fat loss, in many cases you can burn more calories by working out at a higher intensity -- even if that higher intensity uses up stored carbohydrates for fuel. If muscle building is your goal, you should definitely do your weights before your cardio and emphasize higher volume workouts. Those who are looking to gain muscle will often cut back on cardio workouts as they will burn the calories that make muscle gain necessary. In a healthy fitness program you should spend time doing both weights and cardio. If you simply exercise to maintain a good level of health, I say do what works best for you. Physiology aside, I know that I have to do my cardio before my weight program because I'm usually so tired after my weights that I will find every excuse not to finish my workout. The cardio gives me a good warmup too. Ideally, with time permitting, you'd find at least once a week where you can do a focused (longer) cardio session without worrying about weights and on another day, give your full attention to your weight routine. Shake things up to keep your body guessing! Michelle Cederberg, MKin, PFLC www.liveoutloud.ca