Which Is Better for Heart and Muscle?

The optimal sequence of a workout—cardio before or after lifting—is a topic of ongoing discussion among fitness enthusiasts and health professionals alike. The answer, however, is not a simple one-size-fits-all solution. It depends heavily on your individual fitness goals, whether they are geared towards enhancing cardiovascular endurance, building muscle mass, or achieving a balanced state of overall health. In this comprehensive guide, Dr Sveeta Badiani, a distinguished cardiologist in the UK, provides her expert insights on how to structure your workout for maximum benefits to both your heart and muscles.

The Great Debate: Cardio or Weights First?

Deciding whether to start your gym session with a run on the treadmill or by heading straight to the weights section can significantly impact your results. The key is to align your workout structure with your primary objectives. By understanding how the order of exercise affects your body, you can make an informed decision that propels you closer to your fitness aspirations.

Prioritising Cardiovascular Endurance

If your main goal is to improve your stamina and endurance, for activities such as running a marathon, cycling long distances, or competing in a triathlon, then performing cardiovascular exercise before strength training is the recommended approach. When you begin your workout with cardio, your body is fresh and has the necessary energy stores to sustain a high level of performance over an extended period. This allows you to push your limits, improve your aerobic capacity, and enhance your overall endurance.

According to research, engaging in strength training before a cardio session can place additional strain on your heart, forcing it to work harder to achieve the same results.

This can diminish the effectiveness of your endurance training and leave you feeling fatigued more quickly. Furthermore, performing cardio on already taxed muscles increases the risk of injury and can lead to prolonged muscle soreness. As Dr Sveeta Badiani advises, “For those focused on cardiovascular health and endurance, it is logical to prioritise the aerobic component of your workout. This ensures that you can dedicate your maximum energy to strengthening your heart and lungs.”

Maximising Strength and Muscle Gains

Conversely, if your primary objective is to build muscle mass and increase your strength, it is more beneficial to perform weightlifting before engaging in cardiovascular exercise. Strength training is an anaerobic activity that requires short, intense bursts of energy. To lift heavy weights and stimulate muscle growth, your muscles need to be at their freshest and most powerful.

Engaging in cardio before lifting can deplete your glycogen stores, which are the primary source of fuel for your muscles during intense exercise. This can lead to a significant reduction in your ability to lift heavy weights, thereby limiting your potential for muscle growth and strength gains. Studies have shown that performing cardio before weightlifting can compromise the quality of your lifting session and hinder your progress.

Dr Sveeta Badiani notes, “When the goal is to build strength, it is crucial to approach your weightlifting with as much energy and power as possible. By prioritising strength training, you ensure that your muscles are not pre-fatigued, allowing for a more effective and productive workout.”

A Balanced Approach for Overall Health

For many individuals, the goal is not to become a competitive endurance athlete or a bodybuilder, but rather to achieve a balanced state of overall health and fitness. In this case, the order of your workout becomes less critical, and a more flexible approach can be adopted. The most important factor is to consistently incorporate both cardiovascular exercise and strength training into your weekly routine.

The Power of Combined Training

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity and two or more days of muscle-strengthening activity per week for optimal cardiovascular health.

This combination of exercise provides a wide range of benefits, from improving heart function and reducing the risk of chronic diseases to enhancing mental well-being and promoting a healthy body composition. As Dr. Sveeta Badiani explains, “A holistic approach to fitness that includes both cardio and strength training is essential for long-term health. The two forms of exercise complement each other, providing a comprehensive workout that benefits the entire body.”

High-Intensity Interval Training (HIIT): The Best of Both Worlds?

For those who are short on time or looking for a way to combine the benefits of both cardio and strength training into a single session, High-Intensity Interval Training (HIIT) offers an excellent solution. HIIT involves short bursts of intense exercise followed by brief recovery periods. This type of training can be incredibly effective at improving cardiovascular fitness, building muscle, and burning calories in a shorter amount of time.

A typical HIIT workout might include exercises such as sprints, burpees, or kettlebell swings, which engage multiple muscle groups and elevate your heart rate. Dr Sveeta Badiani suggests that “HIIT can be a highly efficient and effective way to improve your overall fitness. However, due to its high intensity, it is important to start slowly and gradually increase the duration and intensity of your workouts to avoid injury.”

Dr Sveeta Badiani’s Perspective on Heart Health

From a cardiologist’s perspective, the inclusion of resistance training in any fitness regimen is paramount for cardiovascular health. While aerobic exercise has long been championed for its heart-healthy benefits, recent evidence has solidified the importance of strength training in preventing and managing cardiovascular disease. The American Heart Association’s 2023 scientific statement highlights that resistance training is associated with a 17% lower risk of cardiovascular disease and a 15% lower risk of all-cause mortality

Dr Sveeta Badiani emphasizes that the benefits of resistance training extend beyond muscle and strength. It has a profound impact on several key cardiovascular risk factors. For instance, regular resistance training can lead to significant reductions in blood pressure. In individuals with hypertension, this can be as much as a 6 mmHg drop in systolic and a 5 mmHg drop in diastolic blood pressure.

Furthermore, resistance training improves the body’s ability to manage blood sugar levels, with studies showing a 17% lower incidence of type 2 diabetes in those who regularly engage in strength-based exercises.

It also has a positive effect on lipid profiles, helping to lower bad cholesterol and improve overall body composition.