The most convenient time for most people to perform a cardio workout, tends to be directly after weight training. However, is this actually counter-productive?
Recent research published in the Journal of Applied Physiology shows that combining both a cardio workout, and resistance training, resulted in a clear detrimental effect on the activation of the muscle genes that promote muscle growth.
Results showed that whenever weight training was combined with a cardio workout, it effected muscle growth, no matter which order they were performed.
Here are the results researchers found:
-Cardio workouts before weight training exercises suppressed IGF-I mRNA expression by 42%, and also induced small declines in Mechano Growth Factor by 27% therefore impairing the anabolic response from a workout.
-Cardio workouts performed after resistance exercise dramatically increased gene expression for muscle tissue breakdown. Atrogin and MuRF mRNA increased 21% and 53%. This means cardio performed after weight training up-regulates the muscle genes responsible for catabolism and protein degradation; the opposite of what you are trying to achieve.
So, when is the best time to perform cardio? I would recommend separating it totally from your weight training days. If that is not possible, perform it at least 8-10 hours after or before your weight training workout. Not as convenient, but, at least your efforts in the gym will not go to waste.
Cardio Workout after Weights
