Weightlifting and running: which should come first?

Weightlifting and running are important sessions in any training program. Both of them can build strength and endurance. But actually, which one should take precedence between running and lifting weights?

Measure your ability first before doing sports

Maybe you've been doing one type of exercise more often a day, for example lifting weights or running. One full day you will focus on lifting weights, then the next day you will alternate running.

The question now is if you want to do weightlifting and running at the same time, which one should come first? Actually it is fine, really, to do these two sports in the near future. Provided, the sport you do is commensurate with your body's ability.

Adjust to your current needs

The key, first understand the benefits of lifting weights and running, so that it can be tailored to your needs.

If you want to build and grow muscles, then lifting weights is the right answer. But if what you need is weight loss, both running and lifting can be good choices.

The reason is, running is one of several types of cardio exercise that is believed to be effective for burning calories for weight loss. Not inferior to running, several studies have shown that the calories burned after lifting weights far more than cardio exercise.

In fact, the calorie burning due to weight lifting does not only last during the training process, but up to 38 hours after lifting weights, as reported by the Healthline page.

Should I exercise lifting weights first?

Again, the answer comes back to each of you. If your main goal is to build heart endurance, then make running your first exercise. Conversely, if you want more muscle building, you should lift weights first.

Determine your goals in advance, because this will affect the results that will be obtained. The reason is, when you do exercise for the first time, the energy supply is still optimal. Supposing, your fuel is still full at that time.

For those of you whose main focus is to build muscle as well as burn body fat, lifting weights is the first choice in order to generate muscle building.

In addition, the production of the hormone testosterone and the release of the hormone cortisol are usually much better, when lifting weights is chosen as the opening exercise.

There is nothing wrong if you choose a running sport as an opening

You can choose running as an opening exercise if your main focus is on cardiovascular endurance. The reason is, if you prioritize lifting weights then some of your energy will be drained out of it so it is likely that the remaining energy for running is not optimal enough.

Another benefit, the calories burned will also be greater because of the high intensity of running, then continued with lifting weights.

Another way that is no less effective for losing weight is by combining the two exercises in one training interval. In short, alternate running and lifting weights by dividing them into balanced minutes. Besides being able to increase the heart rate, the body's resistance will also be more awake.

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