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Episode 2748:
Stacey’s question highlights a common workout dilemma: does exercise order matter? Dr. Neal explains that starting with strength or resistance exercises before cardio is ideal, as it optimizes energy use and helps burn fat efficiently during cardio. Ab exercises are best done early on when energy is high, though the key is consistency in your routine.
Quotes to ponder:
"Consistency is key."
"Starting with strength or resistance exercises before cardio is ideal."
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[00:00:27] [SPEAKER_01]: It's another Q&A edition of Optimal Health Daily, and I'm Dr. Neal, your host of the show.
[00:00:32] [SPEAKER_01]: Welcome back to another Friday show, where I answer your questions. On all the other days, I read health and fitness blogs to you like an audiobook, with permission from the authors, of course.
[00:00:43] [SPEAKER_01]: Now, I'll let you know how you can send in your own question at the end of the show, plus get rewarded for sending in your question, but for now, let's hear today's question and start optimizing your life.
[00:00:59] [SPEAKER_01]: Today's question came via email. Stacy writes,
[00:01:03] [SPEAKER_01]: Hello Dr. Neal, I enjoy short workouts and they usually include 10-minute sets that may include weightlifting, Pilates for my abdominals and back, cardio, which is usually a run-walk combo, and a cool-down.
[00:01:16] [SPEAKER_01]: I'm a bit perplexed as to the order of my workouts. Currently, I will do either a weights or Pilates routine before cardio. However, I know many who do weights, cardio, then abdominals and a cool-down. Does the order of my routine matter? Thanks so much for your guidance. I've learned so much from your podcast.
[00:01:37] [SPEAKER_01]: Thank you for taking the time to send in your questions, Stacy, and for your kind words. I'm so glad you find the podcast so helpful.
[00:01:45] [SPEAKER_01]: Now, in answer to your question, does the order of your workout routine matter? I'll get right to it. The answer is yes.
[00:01:52] [SPEAKER_01]: Okay, so that does it for another edition of Optimal Health. Hmm? What's that? I should keep talking? All right, if you insist.
[00:02:00] [SPEAKER_01]: I'll explain why the order of exercises we perform during our workouts matters. If we were to incorporate some resistance training or strength training and cardiovascular activity during the same workout,
[00:02:13] [SPEAKER_01]: we want to be sure to perform the resistance or strength training first. Now, let me be clear about resistance and strength training.
[00:02:21] [SPEAKER_01]: Exercises like lifting weights, performing body weight movements like push-ups and squats and Pilates all count towards resistance and strength training.
[00:02:31] [SPEAKER_01]: So, why would performing these exercises first be best? When we perform activities that require short bursts of high energy effort,
[00:02:42] [SPEAKER_01]: we likely notice that our muscles will fatigue after maybe 15 or 30 seconds. Of course, this depends on the weight
[00:02:50] [SPEAKER_01]: and the movement we're performing. But we can agree if we're doing squats or shoulder presses or bicep curls or whatever,
[00:02:58] [SPEAKER_01]: we'll only be able to perform those exercises for a short period of time before we need a rest.
[00:03:04] [SPEAKER_01]: This is because when we perform high-intensity, short-duration exercises like these,
[00:03:10] [SPEAKER_01]: the body prefers to use a very specific fuel source to supply the muscles with energy.
[00:03:16] [SPEAKER_01]: That fuel source is sugar. But the problem is,
[00:03:20] [SPEAKER_01]: sugar is not a long-lasting fuel source. The body has only a very limited supply of it, especially the muscles.
[00:03:28] [SPEAKER_01]: So, when our muscles start to burn after we've performed lots and lots of repetitions of push-ups or squats,
[00:03:35] [SPEAKER_01]: it's the body telling us that our muscles are running out of fuel. They're running out of sugar.
[00:03:40] [SPEAKER_01]: But, if we rest for a couple of minutes, we'll be able to jump back in and perform some more repetitions.
[00:03:47] [SPEAKER_01]: That's because in those brief moments of rest, the body got the signal that the muscles need more sugar or fuel,
[00:03:54] [SPEAKER_01]: so it replenished its stores.
[00:03:57] [SPEAKER_01]: At some point, though, the body will run out of stored sugar,
[00:04:01] [SPEAKER_01]: and performing even just one repetition, even at a light weight, or using an assisted movement, will seem impossible.
[00:04:09] [SPEAKER_01]: Now, for those that have been working out consistently and are ready to combine resistance and strength training
[00:04:15] [SPEAKER_01]: with cardiovascular activity in the same workout,
[00:04:18] [SPEAKER_01]: you would want to perform the cardio after the resistance or strength training.
[00:04:23] [SPEAKER_01]: So, again, after performing the resistance or strength training workout,
[00:04:28] [SPEAKER_01]: now would be the time to go for that run or walk.
[00:04:31] [SPEAKER_01]: This is because, now that your sugar fuel tank is empty from all of that strength work we just did,
[00:04:36] [SPEAKER_01]: we force the body to use another fuel source for energy.
[00:04:40] [SPEAKER_01]: And that fuel source is fat.
[00:04:43] [SPEAKER_01]: And because the human body is so efficient at storing fat,
[00:04:47] [SPEAKER_01]: there's almost always plenty of it to use for fuel.
[00:04:50] [SPEAKER_01]: Now, again, I only recommend combining resistance training and cardio in the same workout
[00:04:56] [SPEAKER_01]: if you're experienced.
[00:04:57] [SPEAKER_01]: This is not something I recommend for beginners.
[00:05:00] [SPEAKER_01]: Okay, now what about performing exercises for the abs specifically?
[00:05:05] [SPEAKER_01]: When would be the best time to do some ab work?
[00:05:08] [SPEAKER_01]: My preference for most people is to perform them at the beginning of the workout,
[00:05:13] [SPEAKER_01]: after, really, the warm-up.
[00:05:15] [SPEAKER_01]: Again, since most abdominal exercises require short bursts of high-intensity exercise,
[00:05:20] [SPEAKER_01]: sugar will probably be the main fuel source.
[00:05:24] [SPEAKER_01]: Plus, we'll be more likely to actually perform these moves at the beginning of the workout,
[00:05:29] [SPEAKER_01]: rather than when we're tired at the end.
[00:05:31] [SPEAKER_01]: But, if you find that it suits you best to perform ab-specific moves at the end,
[00:05:37] [SPEAKER_01]: then that's great too.
[00:05:38] [SPEAKER_01]: Because the bottom line is,
[00:05:40] [SPEAKER_01]: consistency is key.
[00:05:42] [SPEAKER_01]: Now, how much total time should we be spending on our abs?
[00:05:46] [SPEAKER_01]: Well, if you look at most ab programs out there,
[00:05:50] [SPEAKER_01]: the ones that promise strong, tight abdominal muscles and a stronger core and that elusive six-pack,
[00:05:56] [SPEAKER_01]: I've done the math for you.
[00:05:58] [SPEAKER_01]: Most of these programs require about 45 minutes a week of strict abdominal work.
[00:06:05] [SPEAKER_01]: So, about 15 minutes of ab work three days a week is what most of these programs recommend.
[00:06:12] [SPEAKER_01]: Now, if you prefer to do five minutes of ab work every day,
[00:06:17] [SPEAKER_01]: that'll get you pretty close to the 45 minutes.
[00:06:20] [SPEAKER_01]: So, again, find what suits you best.
[00:06:24] [SPEAKER_01]: Because, again, consistency is key.
[00:06:31] [SPEAKER_01]: Thank you again so much for taking the time to send in your questions, Stacey.
[00:06:35] [SPEAKER_01]: Now, if you send your questions in and you're in the U.S.,
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[00:07:08] [SPEAKER_01]: Or, you can do it the old-fashioned way and call in your question.
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[00:07:23] [SPEAKER_01]: All right, that'll do it for today.
[00:07:24] [SPEAKER_01]: Thank you so much for listening every day and all the way through.
[00:07:27] [SPEAKER_01]: And I'll see you back here tomorrow, where your optimal life awaits.
[00:07:30] [SPEAKER_01]: You'll see you next time.
[00:07:31] [SPEAKER_01]: Thank you.