1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:11,840 --> 00:00:18,000 Speaker 1: I am Tom Holland and this is Fitness Disrupted. So 3 00:00:18,160 --> 00:00:23,160 Speaker 1: I am looking at Instagram yesterday and yes, something came 4 00:00:23,200 --> 00:00:28,479 Speaker 1: across that I said, yep, fit tip tip. Time. I 5 00:00:28,520 --> 00:00:30,680 Speaker 1: have talked about this before, I will talk about it again, 6 00:00:31,440 --> 00:00:33,440 Speaker 1: and each time we'll we'll learn a little bit more, 7 00:00:33,520 --> 00:00:36,360 Speaker 1: we'll flesh it out a little bit more, and you'll 8 00:00:36,360 --> 00:00:39,080 Speaker 1: probably understand it a little bit more. And most of 9 00:00:39,080 --> 00:00:41,120 Speaker 1: you are not listening to every single podcast. We are 10 00:00:41,120 --> 00:00:44,960 Speaker 1: way up there, so oftentimes I will break concepts out 11 00:00:45,520 --> 00:00:50,960 Speaker 1: in this way fit tip. So the Instagram account this 12 00:00:52,159 --> 00:00:58,560 Speaker 1: fitness expert was saying in big letters and multiple photos 13 00:00:58,800 --> 00:01:03,000 Speaker 1: and instruct why you shoot never do cardio before strength? 14 00:01:04,200 --> 00:01:09,040 Speaker 1: Really when and if you see the word never in fitness, 15 00:01:09,240 --> 00:01:15,520 Speaker 1: that should send up red flags such clickbait, such bad science. 16 00:01:16,280 --> 00:01:24,520 Speaker 1: And listen, there are exercises that I find extremely advanced. 17 00:01:25,880 --> 00:01:30,080 Speaker 1: There are moves and and modalities and things that you 18 00:01:30,120 --> 00:01:33,119 Speaker 1: know that I think the vast majority of people probably 19 00:01:33,160 --> 00:01:38,040 Speaker 1: shouldn't do from a cost benefits standpoint, But I will 20 00:01:38,080 --> 00:01:40,759 Speaker 1: never say you should never do them. I'll never say 21 00:01:40,800 --> 00:01:45,000 Speaker 1: that there's a certain fitness level a certain time and 22 00:01:45,040 --> 00:01:49,520 Speaker 1: a place, and so I will never say never. I'd 23 00:01:49,560 --> 00:01:53,160 Speaker 1: like to, but of course I wouldn't. And those people 24 00:01:53,200 --> 00:01:57,640 Speaker 1: that do that's a problem. And so let's flush it 25 00:01:57,640 --> 00:02:03,480 Speaker 1: out really quickly. Should you do cardio first or strength? Well, yes, 26 00:02:04,400 --> 00:02:08,520 Speaker 1: it depends, and it depends on many factors, but the 27 00:02:08,560 --> 00:02:14,640 Speaker 1: primary two are these, what are your long term goals 28 00:02:15,639 --> 00:02:20,680 Speaker 1: and what are your goals for that specific session. Now, 29 00:02:20,800 --> 00:02:25,760 Speaker 1: the argument often being made, and you know it's interesting, 30 00:02:26,400 --> 00:02:30,160 Speaker 1: is that it's never in the other direction. I've never 31 00:02:30,240 --> 00:02:31,840 Speaker 1: seen it in the other direction. And I'm using the 32 00:02:31,880 --> 00:02:34,160 Speaker 1: word never, but I've never seen it. Why you should 33 00:02:34,160 --> 00:02:39,760 Speaker 1: never do strength before cardio? Never seen that. But we're 34 00:02:39,800 --> 00:02:43,000 Speaker 1: gonna go there, right. So, in other words, the primary 35 00:02:43,080 --> 00:02:47,800 Speaker 1: reason people like this say you should never do cardio 36 00:02:47,880 --> 00:02:50,440 Speaker 1: before strength is because the cardio is going to tire 37 00:02:50,520 --> 00:02:53,120 Speaker 1: you out and you're not going to lift as much, 38 00:02:53,520 --> 00:02:55,840 Speaker 1: and then you're not going to get the benefit of 39 00:02:55,880 --> 00:03:04,600 Speaker 1: the strength that you should. Garbage, especially for the vast 40 00:03:04,680 --> 00:03:08,160 Speaker 1: majority of you who are trying to do what what 41 00:03:08,200 --> 00:03:12,040 Speaker 1: are your long term goals? To look better, to feel better, 42 00:03:12,120 --> 00:03:16,160 Speaker 1: to live longer, to lose weight, to maintain that weight, 43 00:03:16,639 --> 00:03:20,600 Speaker 1: to enjoy your workouts. These are the goals that the 44 00:03:20,680 --> 00:03:25,960 Speaker 1: vast majority of people have. Well not those people, and 45 00:03:26,040 --> 00:03:28,800 Speaker 1: even then it doesn't matter. So these are strength based 46 00:03:28,840 --> 00:03:32,240 Speaker 1: people for the most part, and even then it doesn't matter. 47 00:03:33,440 --> 00:03:35,960 Speaker 1: Back when I was bodybuilding, what do you think many 48 00:03:35,960 --> 00:03:39,160 Speaker 1: bodybuilders do. They'll get on the treadmill and the walk 49 00:03:39,200 --> 00:03:42,160 Speaker 1: for ten or fifteen minutes part of their warm up, 50 00:03:42,200 --> 00:03:45,640 Speaker 1: part of burning some calories. Sure some do it at 51 00:03:45,640 --> 00:03:51,160 Speaker 1: the end, but it goes to overload your muscles period, 52 00:03:51,280 --> 00:03:55,680 Speaker 1: end of story. So yes, if your long term goal 53 00:03:56,680 --> 00:03:58,720 Speaker 1: as well as your short term goal for that workout 54 00:03:59,200 --> 00:04:02,560 Speaker 1: is to lift as much weight as possible, then don't 55 00:04:02,600 --> 00:04:06,680 Speaker 1: do an hour of hard interval work on cardio. But 56 00:04:07,040 --> 00:04:08,880 Speaker 1: as I say this out loud, what are you thinking, 57 00:04:09,040 --> 00:04:12,680 Speaker 1: those people don't do it anyway. They tend to just 58 00:04:12,800 --> 00:04:15,280 Speaker 1: walk on the treadmill and that's fine. That's their goals. 59 00:04:15,320 --> 00:04:18,120 Speaker 1: That plays into that. So if your goal is to 60 00:04:18,200 --> 00:04:21,120 Speaker 1: max bench press, if your goal is to max deadlift, 61 00:04:21,320 --> 00:04:26,160 Speaker 1: if your goal is to max squat, then yeah, don't 62 00:04:26,360 --> 00:04:30,760 Speaker 1: tire yourself out before by doing really hard or really 63 00:04:30,760 --> 00:04:35,680 Speaker 1: long cardio. Doesn't play into the goal of that session 64 00:04:36,279 --> 00:04:40,320 Speaker 1: or your long term goals. But that's not what the 65 00:04:40,360 --> 00:04:42,240 Speaker 1: vast majority of people who are looking at those Instagram 66 00:04:42,240 --> 00:04:48,520 Speaker 1: accounts are trying to do, and even then they're not 67 00:04:48,600 --> 00:04:53,000 Speaker 1: doing it anyway. It's not like when that max Squat 68 00:04:53,080 --> 00:04:57,800 Speaker 1: workout or deadlife workout is over that that person, generally speaking, 69 00:04:57,839 --> 00:04:59,520 Speaker 1: is going to get on the treadmill and do a 70 00:04:59,600 --> 00:05:04,800 Speaker 1: hard hour of running with interval work thrown in. So 71 00:05:04,880 --> 00:05:08,320 Speaker 1: it's essentially a non argument. It's a bad argument. It's 72 00:05:08,320 --> 00:05:11,719 Speaker 1: not based in science. And let's go in the other direction, right, 73 00:05:12,320 --> 00:05:16,680 Speaker 1: So let's say you did strength first and your goal 74 00:05:16,760 --> 00:05:20,520 Speaker 1: was cardio. Can't you make the same argument that for 75 00:05:20,560 --> 00:05:23,480 Speaker 1: those people who do strength before cardio that by the 76 00:05:23,560 --> 00:05:25,720 Speaker 1: time they get to cardio, they're too tired to do 77 00:05:25,800 --> 00:05:32,599 Speaker 1: what to burn as many calories? And truthfully, that's really 78 00:05:32,640 --> 00:05:36,719 Speaker 1: important for many people the amount of calories they burn 79 00:05:37,320 --> 00:05:42,760 Speaker 1: during cardiovascular exercise. So if I do a hard strength 80 00:05:42,800 --> 00:05:49,360 Speaker 1: workout and then I'm doing cardio, it's a really good 81 00:05:49,440 --> 00:05:52,480 Speaker 1: chance I'm not going to burn as many colleges. Especially 82 00:05:52,480 --> 00:05:56,279 Speaker 1: if I do a hard leg workout, I'm probably not 83 00:05:56,320 --> 00:05:59,680 Speaker 1: going to go as hard as long. In that regard, 84 00:06:01,600 --> 00:06:04,560 Speaker 1: this is second level stuff, as I call it, This 85 00:06:04,640 --> 00:06:12,839 Speaker 1: is overthinking it this is super specialized. It's an argument, 86 00:06:12,880 --> 00:06:17,160 Speaker 1: a debate, a discussion for super specialized. If you are 87 00:06:17,600 --> 00:06:23,559 Speaker 1: someone who is a high level runner, then and here's 88 00:06:23,600 --> 00:06:26,080 Speaker 1: the here's the rub. I'm not gonna say then you 89 00:06:26,120 --> 00:06:29,040 Speaker 1: should never do strength before cardio. But if you are 90 00:06:29,120 --> 00:06:34,719 Speaker 1: trying to do your hardest interval work and you care 91 00:06:34,760 --> 00:06:37,320 Speaker 1: about the pace and the time and things like that, yes, 92 00:06:37,360 --> 00:06:39,400 Speaker 1: then you don't want to do heavy squats right before 93 00:06:40,360 --> 00:06:42,640 Speaker 1: or heavy bench pressed. But again, those people are doing 94 00:06:42,680 --> 00:06:48,080 Speaker 1: it anyway. I'm gonna end up with this. It all 95 00:06:48,120 --> 00:06:55,000 Speaker 1: goes back, as it generally does, to variation. We benefit 96 00:06:56,000 --> 00:07:01,760 Speaker 1: the most by mixing up our programs as frequently as possible. 97 00:07:02,640 --> 00:07:04,640 Speaker 1: So let me just go back quickly to when I 98 00:07:04,680 --> 00:07:08,360 Speaker 1: was coaching a lot of people for triathlons, long distance 99 00:07:08,440 --> 00:07:12,520 Speaker 1: triathlons especially, but doesn't matter. Those people have to swim, bike, 100 00:07:12,600 --> 00:07:14,920 Speaker 1: run and strength train, and so one of the common 101 00:07:15,000 --> 00:07:18,240 Speaker 1: questions I would get was should I do on days 102 00:07:18,280 --> 00:07:20,920 Speaker 1: where they're doing strength training? Should I strength train first 103 00:07:21,120 --> 00:07:23,360 Speaker 1: and then do my run or should I do my 104 00:07:23,440 --> 00:07:27,120 Speaker 1: run and then strength train? And I would say both, 105 00:07:28,240 --> 00:07:30,200 Speaker 1: because what are you doing when you do your strength 106 00:07:30,200 --> 00:07:31,880 Speaker 1: training first and then you go for a run, you're 107 00:07:31,920 --> 00:07:36,120 Speaker 1: teaching your body to run on tired legs and with 108 00:07:36,160 --> 00:07:40,520 Speaker 1: the tired body, which is what long distance athletes want 109 00:07:40,560 --> 00:07:45,360 Speaker 1: to get their body used to anyway. And then other 110 00:07:45,440 --> 00:07:48,720 Speaker 1: times you want to focus more on the run itself, 111 00:07:49,800 --> 00:07:51,920 Speaker 1: so you do the run first and then you do 112 00:07:51,960 --> 00:07:55,200 Speaker 1: your strength training. But when you do your strength training after, 113 00:07:55,240 --> 00:07:59,760 Speaker 1: every time you run, you're gonna be fatigued in that way. 114 00:08:00,120 --> 00:08:02,000 Speaker 1: So this is why I just talked about in a 115 00:08:02,040 --> 00:08:06,160 Speaker 1: podcast on variation. If you just take a workout routine 116 00:08:06,200 --> 00:08:09,320 Speaker 1: ten exercises and change the order you do them. You 117 00:08:09,320 --> 00:08:11,720 Speaker 1: don't change the exercises, just the order in which you 118 00:08:11,760 --> 00:08:15,360 Speaker 1: do them, you will be sore in a way that 119 00:08:15,440 --> 00:08:18,800 Speaker 1: surprises you because you are pre fatiguing your body in 120 00:08:18,920 --> 00:08:24,080 Speaker 1: unique and different ways. And so, yes, like everything else, 121 00:08:25,000 --> 00:08:30,040 Speaker 1: variation is key. And so on days you feel like 122 00:08:30,080 --> 00:08:32,520 Speaker 1: doing your cardio first during you do your cardio first, 123 00:08:32,840 --> 00:08:34,720 Speaker 1: and on days that you want to do your strength first, 124 00:08:35,080 --> 00:08:39,560 Speaker 1: do your strength first. And this whole argument presupposes the 125 00:08:39,600 --> 00:08:42,280 Speaker 1: fact that everyone is doing cardio and strength in the 126 00:08:42,320 --> 00:08:47,200 Speaker 1: same session, which doesn't happen right if you're doing an hour, 127 00:08:47,440 --> 00:08:49,520 Speaker 1: is everyone doing like a half hour of cardio and 128 00:08:49,559 --> 00:08:52,920 Speaker 1: then a half hour of strength or if you're doing 129 00:08:53,160 --> 00:08:57,520 Speaker 1: you know, half hour workout, is everyone doing fifteen minutes 130 00:08:57,559 --> 00:09:01,360 Speaker 1: of one and fifteen minutes of the other. No, And 131 00:09:01,400 --> 00:09:04,480 Speaker 1: so you go by what you go by, how you 132 00:09:04,559 --> 00:09:08,880 Speaker 1: feel that day, what you have access to, what your 133 00:09:08,920 --> 00:09:13,040 Speaker 1: goal is for that specific workout, and so many people 134 00:09:13,040 --> 00:09:17,000 Speaker 1: split it up. One of the most efficient ways to 135 00:09:17,040 --> 00:09:19,400 Speaker 1: do it is Sure if you're saying I don't want 136 00:09:19,400 --> 00:09:21,320 Speaker 1: to work out five times a week, I want to 137 00:09:21,360 --> 00:09:24,640 Speaker 1: do three times a week, well, then yeah, try to 138 00:09:24,679 --> 00:09:27,800 Speaker 1: get cardio and strength in the same session if you can. 139 00:09:28,000 --> 00:09:32,359 Speaker 1: But that doesn't even matter. It comes down to consistency. 140 00:09:32,400 --> 00:09:36,520 Speaker 1: People excessive moderation. Do not overthink it when you see 141 00:09:36,559 --> 00:09:39,720 Speaker 1: the word never run the other way because you're gonna 142 00:09:39,720 --> 00:09:42,800 Speaker 1: burn more calories than taking the advice of the person 143 00:09:43,920 --> 00:09:48,120 Speaker 1: who just gave it. But one final time, if your 144 00:09:48,200 --> 00:09:52,280 Speaker 1: max lifting, if you are going for you know, pr 145 00:09:52,400 --> 00:09:56,000 Speaker 1: type stuff with your cardio, you know how far you 146 00:09:56,160 --> 00:09:58,760 Speaker 1: row you know trying to go for max that sure 147 00:09:59,320 --> 00:10:02,240 Speaker 1: use common sense. But this comes down to common sense 148 00:10:03,440 --> 00:10:08,839 Speaker 1: along with the exercise science, and I love all three options. 149 00:10:09,480 --> 00:10:12,720 Speaker 1: So to wrap it all up for argument's sake, let's 150 00:10:12,760 --> 00:10:15,960 Speaker 1: say you are doing thirty minutes of strength and thirty 151 00:10:15,960 --> 00:10:19,400 Speaker 1: minutes of cardio in one session. Some days you do 152 00:10:19,480 --> 00:10:22,360 Speaker 1: cardio first, some days you do strength first, and then 153 00:10:22,360 --> 00:10:25,600 Speaker 1: the third option, which I love, is you mix it up, 154 00:10:26,480 --> 00:10:29,280 Speaker 1: so you do ten minutes of cardio, one round of 155 00:10:29,320 --> 00:10:32,319 Speaker 1: full body strength for ten minutes, ten minutes of cardio, 156 00:10:32,520 --> 00:10:37,600 Speaker 1: second time, second set full body, third set, third round 157 00:10:37,600 --> 00:10:41,080 Speaker 1: of cardio for ten minutes, and then a final ten 158 00:10:41,120 --> 00:10:45,840 Speaker 1: minutes of strength. That is such a great way, especially 159 00:10:45,840 --> 00:10:47,400 Speaker 1: for people who are like, oh my gosh, I don't 160 00:10:47,400 --> 00:10:50,080 Speaker 1: want to do thirty minutes of straight cardio. I want 161 00:10:50,080 --> 00:10:54,240 Speaker 1: to get on and get off end. If you have access, 162 00:10:54,240 --> 00:10:55,840 Speaker 1: if you're at a gym or something, that could be 163 00:10:55,920 --> 00:10:59,120 Speaker 1: ten minutes of walking to start, ten minutes of strength, 164 00:10:59,320 --> 00:11:03,240 Speaker 1: ten minutes of the stepper, ten minutes of strength, ten 165 00:11:03,280 --> 00:11:07,760 Speaker 1: minutes of the elliptical, ten minutes of strength, and one 166 00:11:07,800 --> 00:11:10,560 Speaker 1: final way. Let's say you have an elliptical or a 167 00:11:10,559 --> 00:11:13,240 Speaker 1: treadmill or a bike. That first ten minutes can be 168 00:11:13,320 --> 00:11:16,880 Speaker 1: steady state, then you do your strength. That second ten 169 00:11:16,920 --> 00:11:20,000 Speaker 1: minutes can be hill focused through some hills in you know, 170 00:11:20,120 --> 00:11:24,160 Speaker 1: play around with the resistance. Ten minutes of strength, and 171 00:11:24,240 --> 00:11:28,320 Speaker 1: the final thirty hard interval work to finish it up, 172 00:11:29,080 --> 00:11:32,360 Speaker 1: and then a final ten minutes of strength. What should 173 00:11:32,360 --> 00:11:38,760 Speaker 1: you do first? Do it all? Mix it up because 174 00:11:38,840 --> 00:11:43,600 Speaker 1: it's about challenging your body. It's about building strength through 175 00:11:43,720 --> 00:11:48,040 Speaker 1: strength training. It's about burning calories. It's about strengthening our 176 00:11:48,120 --> 00:11:52,800 Speaker 1: hearts through cardio as well, because the heart is a muscle. 177 00:11:53,160 --> 00:11:56,200 Speaker 1: And there you have it. What do you want to 178 00:11:56,240 --> 00:12:02,559 Speaker 1: do first? Doesn't really adder mix it up. What matters 179 00:12:02,679 --> 00:12:07,800 Speaker 1: most is that you do it consistently. Thank you for listening. 180 00:12:08,040 --> 00:12:10,960 Speaker 1: If you want to reach out, Tom h fit is Twitter, 181 00:12:11,000 --> 00:12:13,800 Speaker 1: Tom h fit is Instagram to direct message me through 182 00:12:13,840 --> 00:12:17,520 Speaker 1: their questions comments. You can go also to Fitness Disrupted 183 00:12:17,559 --> 00:12:21,560 Speaker 1: dot com. Email me through the site. My goal is 184 00:12:21,600 --> 00:12:25,800 Speaker 1: to bring you the best science based information that you 185 00:12:25,840 --> 00:12:30,320 Speaker 1: can use, that you can tailor to yourself so you 186 00:12:30,360 --> 00:12:33,160 Speaker 1: can live your best life. So many people out there 187 00:12:33,200 --> 00:12:36,840 Speaker 1: are giving you their version of what works for them, 188 00:12:36,920 --> 00:12:40,560 Speaker 1: and that's great, but that is one of an infinite 189 00:12:40,640 --> 00:12:45,720 Speaker 1: number of ways. It's often not based in science. All right, 190 00:12:46,200 --> 00:12:48,280 Speaker 1: that's what you're gonna get here, all right, Thank you 191 00:12:48,320 --> 00:12:52,120 Speaker 1: for listening. I am Tom Holland this is Fitness Disrupted. 192 00:12:52,640 --> 00:12:59,320 Speaker 1: Believe in yourself. Fitness Disrupted is a production of i 193 00:12:59,520 --> 00:13:02,480 Speaker 1: heart rate Radio. For more podcasts from my heart Radio, 194 00:13:02,800 --> 00:13:06,200 Speaker 1: visit the i heart radio app, Apple Podcasts, or wherever 195 00:13:06,280 --> 00:13:07,880 Speaker 1: you listen to your favorite shows.