When You’re Showing Up Consistently: The Optimal Order for Resistance and Endurance Training

In a bustling gym in downtown Los Angeles, sweat drips from the forehead of Marcus, a 28-year-old fitness enthusiast. He’s just finished a grueling weightlifting session, the weights clattering down as he faces the treadmill. The choice weighs heavily on his mind: Should he jump straight into cardio or do a few more sets of strength training? For many like Marcus, this dilemma is not only about their workout routine but also about achieving fitness goals effectively.

The Study

A recent study published in the Journal of Exercise Science & Fitness sheds light on this very quandary. The research aimed to assess how the order of concurrent training—resistance training followed by endurance training, or vice versa—affects physical activity levels, body composition, bone density, and muscular strength in obese young men. This investigation also examined whether physical activity levels influenced reductions in body fat percentage during the study.

The Methods

The 12-week study encompassed:

• 45 obese male participants aged 18-30.
• They were separated into three groups: CRE (resistance before endurance), CER (endurance before resistance), and a control group (no exercise).
• All groups trained three times a week for an hour.
• The participants wore fitness trackers to monitor their physical activity, while body composition was assessed using dual-energy X-ray absorptiometry (DEXA).
• Additional metrics included VO2max and muscular strength.
• Diet data were collected through self-reported diaries.

The Results

The findings revealed that both the CRE and CER groups exhibited significant improvements in physical activity levels, body composition, bone density, VO2max, and strength. However, the CRE group, which performed resistance training first, outshone the others, recording superior outcomes in:

• Moderate-to-vigorous physical activity
• Fat reduction
• Muscular endurance
• Explosive strength

In contrast, while the cardio-first CER group did improve, their progress was comparatively modest, and the control group displayed no significant advancements. Notably, the study pointed out that the effort exerted during the training significantly influenced fat loss, with the resistance-first group achieving especially robust results linked to high levels of engagement.

The Conclusion

This research offers compelling evidence that concurrent training is most effective when resistance training precedes endurance training. This order appears to enhance daily physical activity, strength, and body composition while also emphasizing how physical activity levels can shape an exercise regimen’s effectiveness in reducing body fat. Fitness expert Dr. Sarah Thornton, an exercise physiologist at Stanford University, asserts, “This study challenges long-held assumptions about training sequences. For individuals focused on fat loss and strength, lifting weights first is the way to go.”

What Does This Mean for Us?

The implications of this study extend beyond the confines of gym walls. For fitness enthusiasts, the key takeaway is clear: engaging in a training regimen that prioritizes resistance training over cardio can yield improved fitness and more effective fat loss. The findings emphasize the need for tailoring workout schedules to individual goals, particularly in regard to training order. However, there are inherent limitations in the study, including reliance on self-reported dietary habits and a relatively small sample size. Nevertheless, it aligns with previous research published in the Journal of Strength and Conditioning Research, which found that completing cardio before strength training inhibited performance, particularly in endurance.

In light of these findings, fitness professionals are now recommending that athletes and recreational gym-goers alike reconsider their routines. “Our results clear the fog around the training order debate,” says Fitz Jensen, a personal trainer based in Chicago. “By incorporating a strategy that emphasizes lifting first, individuals can maximize their potential and ensure a more balanced approach in reaching their fitness aspirations.”

The debate may continue, but for those stepping into the gym with specific goals in mind, the science offers a fitting guide to ideal training practices. As Marcus prepares to throw another weight over his head, the clarity gained from this research provides him with the confidence to know that in prioritizing his strength training, he is on a path towards more robust health and fitness.

Source: www.menshealth.com