Cardio Before Lifting Weights:

• Warm-up Benefits: Doing cardio before lifting can serve as an effective warm-up, increasing heart rate and blood flow to muscles, which can reduce the risk of injury.
• Endurance Focus: If the primary fitness goal is to improve cardiovascular endurance, doing cardio first can ensure that maximum energy is devoted to this aspect.
• Calorie Burn: Starting with cardio can help kickstart calorie burning, which may be beneficial for those looking to lose weight or burn fat.

Cardio After Lifting Weights:

• Strength and Power: If the primary goal is to build muscle strength and power, doing cardio after lifting ensures that energy and glycogen stores are prioritized for weight training.
• Reduced Fatigue: Lifting weights requires significant energy and focus. Doing cardio first might lead to fatigue, reducing the effectiveness of the strength training session.
• EPOC Effect: Performing cardio after weights can enhance the Excess Post-exercise Oxygen Consumption (EPOC) effect, leading to increased calorie burn after the workout is completed.

Considerations:

• Personal Goals: The decision largely depends on individual fitness goals—whether they are more focused on cardiovascular health, weight loss, or muscle building.
• Individual Preferences: Some may prefer starting with cardio to feel more energized, while others may want to lift first when they are freshest.
• Hybrid Approach: Some training programs incorporate both methods at different times or use a hybrid approach, such as doing high-intensity interval training (HIIT) that combines both cardio and weightlifting elements.