Common Mistake while on a Gym

Man lifting weights
Running on treadmill before lifting Weights; we have to understand the energy systems of the body. Running on the treadmill is a cardio exercise. Cardio exercise is aerobic exercise (body uses oxygen for energy). During cardio exercise & when you weight train body uses Glycogen (carbs), Fat & Protein as a fuel to produce muscular contraction. While running on trade mill body uses only glycogen (carbs) as it lies in the anaerobic zone (body doesn't use oxygen for energy).

If you do 10-20 minutes of cardio before cardio exercise: body’s glycogen stores are getting used. So after 20 minutes of cardio if you do weight training, it's like wanting your body to run on an empty fuel tank. By doing weight -training first, you can burn the majority of your glycogen stores. Knocking out your cardio after you crush the weights will burn fatter!!

So your lifting capacity will reduce. If you lift submaximal weights there will be less muscle recruitment, less wear & tear in the muscle fibers, less after burn ( Fat burning effect after exercise ) , less muscle gain. If you want maximum results from the weight training don't do cardio before & after weight training. Start you session with muscle specific dynamic stretches & end your session with whole body static stretches.  After a body continues to burn additional calories up to 48 hrs. This is known as excess post-exercise oxygen consumption (EPOC). EPOC occurs because your body needs energy to repair your muscles after you have challenged them. It occurs at a much higher rate after intense weight training than low-intensity, steady state cardiovascular training.. That's why it is important to put as much as energy into your sessions. If you do steady -state cardio before you lift, you won't have the energy to work as hard as you can. Doing cardio after weight training helps to burn more fat during the first 15 minutes of the cardio session than doing cardio before lifting.
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