When the construction regularly exercising with cardio and Strength trainingImportant questions are happening: Should you run before or after your exercise?

The answer is not as simple as one size - all. The best time depends on your goal - no matter how you want to build muscles, do not give fat, or just support the overall fitness. Understand the physics of energy systems, muscle fatigue, and hormone response to allow you to choose the highest effective order. Let's explore the science so you can train smarter.

Understanding the simultaneous training

Simultaneous training means combining Aerobic (cardio) and anaerobic (Strength) exercise within the same training or training program. While exercise both forms of vital exercises and benefits, the order they are growing, increasing strength, and patience.

Important consideration

1. Your main goal

• Loss of Fat: Regret After Weight may be more effective for very fat oxidation. Dappressive glycogen weight, giving the body burns fat during the next run.
• Muscle receipt (Hypertrophy): Regret After Is better. The first Cardio can reduce strength, energy, energy and efficiency during resistance training, may receive muscle.
• Patience practice: Regret Formerly May be ideal for runners, triathlets, or bicycling or bicycling rider focused on patience development. The operation priorities allow technical and better rhythm when the body is extremely bright.

2. Science Research & Power System

Research shows that Important for exercise For practical results:

• Cardio before weight: Study the implementation report when ereoorerobic exercises before the training of resistance, especially for low-body fitness.
• Weight before cardio: The first resistance training has less effect on the erobic performance later and can even improve their oxidation behind the exercise.
• Proceed first for patience: Education by Hansen et al. (2005) Show that Training orders should match your importanceThe first person who has been trained the first patience has created a greater air progress.
• For the loss of fat: All energy spending is the most important for the loss fat, not an exercise order. However, some evidence suggests Cardio after weight may help enhance fat oxidation When glycogen is low.

Why?

• Strength training habit Adenosine Triposhate-phosphodatatine (ATP-PC) And Cain.
• Running Depletes glycogen Store and stimulating The middle strainPlease coordinate neuroromuscular.

3. The effect of fatigue and hormone

• Cardio before the resistance training can increase Cortisol levelWhich may reduce anabolic hormones such as: testosterone And affect muscular restoration.
• Running after weight may enhance Growth hormone (GH) And Down Response, especially in a strong cycle (Schwanbeck et al., 2020).

4. Injury and Injury Risks

• Run before the force May increase the risk of not a bad lift due to the pre-tire lift, especially in active mixings such as squats and deadlifts.
• Running after weight May be a psychological, but how much risk is biological if it is done at moderate pace.

Running after strength training: Pros & Cons

Moh

1. Muscle priorities and strength received
   
2. Enhance fat burning fat
   
3. Improve the hormone environment

Mix

1. Greater risks
   
2. May not be appropriately fit the importance

Practical advice by target

Date Training Strategy

If the best practice in both patterns is your goal (for example, strength and cardio), consider Session sharing:

• Morning: Strength training
• Evening: cardio (or in the way along)
• Day with an Apprentices: Mon (Lift), Tue (Run)
• Allow at least 6 hours Between the most practical to improve the most adjustments (Wilson et al., 2012)

Last Judgment: Garment It With Your Goal

There is no best time to run -Important conditions.

• Want to be strong and grow a muscle? First lift.
• Training for competition or stamina building? Proceed first.
• To try to lose fat? Choose the time that helps you burn calories regularly.

Understand how epinephrine, cortisol, use glycogen, and neuroromuscular fatigue Play in in the training order for you to have an effective advantage of the program design.

Ether

1. Wilson, JM, et al. (2012). Training together: Meta-Realining examination intervention intervention of Aerobic and resistoring exercises. Journal of Research Research and Research Conditions, 26(8), 2293-2307. https:2ddps:2ddoli.org/10.1519/jsc.0b0311823A311823A3E2d
2. Hansen, D., et al. (2005). The effects of physical training training, risk factors are vulnerable and psychology in obese. Review obesity, 6(1), 36-45.
3. Schumann, M., et al. (2014). First cardio or strength before? The effects of health exercises and performance results. Sports, 44(2), 217-230.
4. Cathos, ELD Eth. (2013). Training simultaneously in the old man: effects of muscle skills and muscle strength. Journal of search forces and conditions.
5. Kang, H., et al. (2009). The effects of the reproduction of sequence and air exercises in women in hormone response and long-term training. Magazine Europe's European Union uses.
6. Schwanbeck, S., et al. (2020). Sutting simultaneous training and hypertrophy muscle: effective in intervention? Magazine of Morphology and Kinesiology are useful.