Ask the Trainer
Before or After?
Q. Is it better to lift weights before or after an aerobic workout?
Rick DiScipio, Med, CSCS, NSCA-CPT, NASM-PES: Whether you lift weights before or after an aerobic workout depends on your energy level and your fitness goals.
An aerobic workout can be a good warm-up for weightlifting, but if your goal is to increase muscle size and strength, you should lift weights first, when the body's main source of energy for muscle contraction (glycogen) is high. If you do a hard cardio workout before lifting, you deplete glycogen, which will leave your muscles fatigued.
If your goal is to increase aerobic endurance and you use weight lifting to supplement your training, you should perform aerobic activities first.
In general, exercise you perform when you have adequate energy is performed at a higher intensity with more focus and efficiency. Exercise you perform when your energy supplies are low is less effective and more likely to result in injury.
Please consult a physician before starting any exercise program.
Basic Resistance Training Recommendations for Post-Bariatric Surgery Patients
from Strength and Conditioning Journal, Vol. 30, Issue 3; 2008
Given that most bariatric patients experience significant and rapid weight reduction, it would benefit the post-bariatric patient to maintain as much lean muscle mass as possible through resistance training. Patients should follow the basic resistance training recommendations.
Frequency - 2 to 3 non-consecutive days per week
Modes - Specific machines (where appropriate), free weights, elastic tubing, body-weight exercises (such as wall squats or wall push-ups); other (such as medicine balls)
Exercises - Emphasize multi-joint exercises, complemented with single-joint exercises; perform exercises for all major muscle groups
Sets - One set per exercise at first; progress to multiple sets
Repetitions - 8 to 15 repetitions per set
Rest Intervals - 1 to 2 minutes, depending on the exercise performed and your recovery
These recommendations may vary according to individual goals and training level.
An Exercise Physiologist or certified personal trainer can help design a program and ensure proper body alignment and technique. Patients should always receive medical clearance from their surgeon and/or physician prior to starting a resistance training program.
Rick DiScipio is an Exercise Physiologist at BIDMC's Tanger Be Well Center.
Above content provided by Beth Israel Deaconess Medical Center. For advice about your medical care, consult your doctor.
Posted January 2012
