Cardio or strength: which is better for losing weight?

Cardio exercise has traditionally been associated with weight loss. However, how true is this trend? Do you get the same result if you combine both? Should you do cardio before or after strength training? We tell you which types of exercises are best for losing weight and if they work well combined with some others. 

Strength or cardio to burn fat?

It is true that cardio exercise works well for losing weight and, at the same time, gaining endurance. And it is not called that for nothing, since these exercises are designed to push the cardiovascular system to the max and improve its shape. The heart rate spikes, the body starts to overheat, the sweat glands begin to work overtime to cool the body, and the organism is forced to tap into energy reserves to maintain that work pace.

In short, cardio exercises subject the body to very intense wear in a short time. The benefits of these exercises are evident: weight loss while maintaining an effective exercise routine, increased overall endurance levels, and a notable improvement in the cardiovascular system: bad cholesterol decreases in the bloodstream, the heart muscles tire less and work more efficiently, seeing their beats per minute reduced.

Therefore, if you don't know whether to do cardio or strength first to burn fat, the best thing is that if your priority is to lose those extra kilos, start with cardio exercises. However, fat loss should be accompanied by a increase in muscle mass to strengthen tissues and gain strength, so betting on a combination of cardio with strength training exercises is usually the winning choice.

What comes first: cardio or strength

However, it is a myth that only cardio exercises help to lose weight. In fact, there are strength training routines that, with the right intensity, number of repetitions, and frequency, promote weight loss while increasing the body's endurance, which undoubtedly is the most complete option of all. However, these exercises must be tailored by a qualified trainer, since the ideal work threshold differs from person to person.

As a general rule, when a person wants to lose weight it is because they are overweight. Therefore, in these cases it is usual for cardio exercises to come first. However, if the ideal weight is not far from the current weight, what do you do? Do you start with cardio or move on to strength to lose weight? In these cases it is possible to opt for a combined routine to enhance both aspects, increasing endurance with duration exercises and combining it with short intervals of cardio routines on different days.

The same happens with those people who, for example, are out of shape but have been doing strength training exercises for a while. Their muscles will have atrophied and they have very likely gained weight. In these cases, it is very common to wonder which comes first, cardio or strength, since both fronts need to be worked on, but neither will be especially deteriorated. A routine based on performing several high-intensity repetitions in very short time intervals can be ideal for these cases, as it allows recovering the previously achieved muscle level while combating weight gain. These exercises, although strength-based, can be very beneficial for eliminate accumulated fat in the lower abdomen and are a good remedy to gain muscle and lose fat at the same time.

Quite often, those who want to opt for this type of combined training wonder which comes first, cardio or strength. In reality, since the intensity and frequency of these repetitions must be supervised by a specialized trainer, he will be the one to determine which type of exercises should be done first. As a general rule, strength exercises are done first, since cardio exercises usually leave the body without energy reserves and the resistance threshold is compromised after performing them.

Instead, it is more advisable to do strength training exercises first so as not to oversaturate the body, since it is easier to balance the intensity level of cardio exercises with completed strength routines.

Which slims down more: cardio or strength

So, which is better, cardio or strength for weight loss? Which type of exercises slim down more? Cardio is very effective for eliminating excess fat, but it is necessary to commit to continuity for them to be effective. The same happens with strength exercises, so discipline is a necessary trait for fat loss to become a reality.

But just because cardio exercises are effective for losing weight doesn't mean strength exercises should be sidelined, nor does it debunk the belief that strength training routines are effective for weight loss, since it is true that, by adjusting the intensity and frequency of repetitions, strength routines are a good exercise to reduce excess fat.

Furthermore, these types of exercises can be symbiotic and complement each other in daily life, as strength routines can improve the performance of anyone who regularly does cardio exercises and vice versa. Improving the body's response capacity is a great option to optimize results and make the sessions always push to the limit of their capacity anyone who wants to lose weight, so in any case it is advisable to include combined exercises throughout the week to achieve the proposed goals.