Learn how to structure your workout for the best results

Getting yourself to the gym or lacing up your running shoes is the first (and most important) step. But if you want to maximize your fitness results and get the most bang for your workout buck, the order in which you arrange cardio, strength training, flexibility, and neuromotor activities could make a big difference.

The American Council on Exercise has done a study that hopes to answer this question once and for all. Stop guessing whether you should do cardio or weight lifting first, and start getting even better results!


Check out the guide to properly structuring your workout here:

It’s the million-dollar fitness question: Cardio before strength training or vice versa? And where do flexibility training and neuromotor exercise—which focus on skill-related components of fitness such as balance, speed, and agility—fit into your workout equation? The American Council on Exercise (ACE®) enlisted the help of the research team at Western State Colorado University to get to the bottom of how to sequence your workout sessions to maximize results.


Performing resistance training exercises second was found to maximize the effectiveness while not leaving participants feeling as though they had to put forth a great deal of effort in order to complete the exercises. From a physiological standpoint. This is not a hard and fast rule, of course. The results of the study do offer valuable science-based insight into the importance of proper structuring and sequencing of workouts, notes Cedric Bryant, Ph.D., chief science officer for the American Council on Exercise. “The order determined by this research stems from purely physiological findings, and it’s essential to know, for example, how sequencing affects cardiorespiratory performance and can account for that effect in the workout design.”

Source: Shape

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