Is it better to run before or after workout?

In building a carding training and TrainedOne main question often appears: Do you need to run before or after training?

The answer is not a one-dimensional, all. The best time depends on your goals, if you want to build a muscle, you want to lose fat, endurance, and simply increase common fitness. Understanding the physiology of energy systems, muscular fatigue and hormonal answers help you choose the most effective order. Let’s study science to work hard.

Understanding a popular training

The classes of the mashrolon means to join aerobic (cardio) and anehorob (Power) exercises exercise within the same session or curriculum. The exercise can be serious health and efficiency benefits, as well as impressive adaptations such as muscles, strength and endurance.

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Basic considerations

1. Your main goal

• Oil loss: Cardio then Weights can be more effective for fat oxidization. Weightlifting glycogen then then encourages body fat to burn the body during the next run.
• Muscular income (Hypertrophy): Cardio then preferably preferably. The Cartial Program can increase the day, muffler and muscular muscles in the first construction.
• Endightness indicators: Cardio before Reserve may be suitable for cyclists focused on triabetes or resilience development. The priority of the running allows better technical and attraction when the body is the newest.

2. Scientific research and energy systems

Studies show that Exercise problem For performance results:

• Cardio before weighing: Studies Before the aerobic exercise is resistance, especially from resistance to body strength.
• Weights in front of Cardio: First of all, the resistance exercises are first affected by low aerobic operation and even exercise can improve post oxidation.
• To run first to endurance: Study by Hansen and others. (2005) showed this The curricute must match your priority– This was the first time in the first time of aerobic development.
• To lose oil: The total energy consumption size does not order the most, exercising for exercise to lose fat. However, some evidence suggests Cardios can strengthen fat oxidation resulting from weights when the glycogen is low.

Why?

• Strong training will be aggravated Adenozine Triposphate-Fosspbatlatin (ATP-PC) and Anaerobic Glycolysis.
• Burning of the leaders glycogen Shops and Individuals Central fatigueCoordinating Neyzetics.

3. Fire and hormonal effects

• Cardio can multiply before resistance exercises Cortisol levelscan reduce anabolic hormone level like this testosterone and hinder the restoration of the muscles.
• Can run after weight Growth hormone (GH) and catecholin Answer, especially high intensity slat (Schwanblml et, 2020).

4. The risk of recovery and injury

• Run before force Before and symbols, such as the characters, etc., can increase the risk of deficiency form in complex actions such as squares and defilipes.
• Run after weight Psychological but less biomechanically, if done at the speed of the merchant.

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Running after strong workouts: Prujesis and Disadvantages

Gentle

1. The priority of muscle and strength gives priority
2. The fat is exacerbated after the burning
3. Improved hormonal environment

Reprimand

1. The danger of a greater fatigue
2. May not match endurance priorities

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Practical recommendations for the purpose

Goal	The best order	Why
Loss of oil	Weight → Cardio	The glycogen stimulates the burning of fat after falling
Muscle income	Weight → Cardio	Responding to force and anabolic hormone
Endight work	Cardio → Weight	Methodical support of economy and low fatigue
Total Fitness	Or (circle)	Different and personal privilege can improve consistent
High Intensity Classes	Separate days (if possible)	Avoid fatigue strengthening, improves adaptation quality

SPLIT-training strategy

Both methods optimal indicators are your goal (eg force and cardio), review Spectures:

• In the morning: Trained
• Evening: Cardio (or vice versa)
• Alternative learning days: Mon (lift), tue (run)
• Name at least 6 hours between sessions (Wilson et, 2012) to increase adaptation

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Final verdict: Adapt it to your target

There is no best time to run –Context issues.

• Would you like to be stronger and grow muscle? Raise first.
• Is the training to race or build? Run first.
• Are you trying to lose the oil? Choose the time to help you turning away calories regularly.

How to understand Use of epinephrine, cortisol, glycogen and Neyzoor Instructions in the educational order gives you a strong advantage in the program design.

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Literature

1. Wilson, Jm, and others. (2012). Tip: meta-analysis of aerobic and resistance exercises. 26(8), 2293-2307. https://do.org/10.1519/shoq.0b013e3182a3e2D
2. Hansen, D., and others. (2005). The efficiency of psychological welfare of physical fitness, coronal risks and adults with love. Obese comments, 6(1), 36-45.
3. Schumann, M., etc. (2014). Cardo or power first? The effect of the sequence of exercise according to the results of health and performance. Sports medicine, 44(2), 217-230.
4. KATOS, EAT. (2013). Cuts in the elderly men: the impact on functional potential and muscle power. A strong and air conditioning study journal.
5. Kang, H., etc. (2009). Women in women on acute hormonal responsibilities and long-term exercises and the effect of aerobic exercises. European magazine of practical physical physiology.
6. Schwanbek, S. and and others. (2020). Muscles and muscular hypertrophy: there is noise effect? Functional morphology and film magazine.