Before or after weight training
Traditionally, we were instructed to warm our bodies for up to 8-12 minutes using rhythmic limbering up exercises before engaging in the full activity. While this makes excellent sense from an injury prevention perspective, it should be kept at 8-12 minutes.
If you extend that aerobic cardio session beyond, several factors can contribute to a decrease in strength. Surprisingly enough, that is one of our goals when we lift weights. We want to build muscle and it is important to maintain as much strength as possible for the weight lifting portion of your workout. When you extend that aerobic workout to 20 or 25 minutes, before your strength training, your muscles will get depleted of glycogen, nitrogen and other vital elements that you need for strength.
Technically speaking, you only have to increase your body temperature 1% for a proper warm up and that occurs with 5 minutes. So, if you want to increase your metabolic rate and burn calories and body fat, do your cardio after weight training.
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