Join Coach Alvin on SG Dr Wellness as he tackles the age-old question: Should you start with cardio or weights training? Discover the factors to consider, the benefits of each approach, and how to tailor your workout routine to meet your fitness goals. Find the right balance and achieve a healthier, more active lifestyle.

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Hey everyone and welcome back to SG Dr Wellness! Coach Alvin here and glad to be with you today. In this episode, we are going to answer one of the most debated fitness questions: should you do cardio or weights training first? We all know that exercise is essential for a healthy lifestyle, but what is the best way to incorporate both types of training into your workout routine? Let's dive right in.

First things first, there is no one-size-fits-all answer to this question of weights or cardio first. It really depends on your individual fitness goals and the time and frequency you have for exercising. So, let's explore the options.
If your goal is to gain lean muscle mass, then weights training should be your priority. You want to devote around 70-80% of your workout session to resistance-based training. Therefore, it is recommended to start with weights training and then taper it off with some form of aerobic exercise.
However, if your goal is to enhance aerobic endurance and reduce body fat, then cardio-based exercises should make up the majority of your workout routine. Jogging, cycling, or swimming are all great options to incorporate into your fitness routine.
Additionally, research has shown that popular workout programs such as HIIT can achieve efficient fat burning effects as compared to regular moderate-intensity runs.
For runners, a suggested program could be to find a jogging route that has a fitness corner situated in the middle or end of the journey. Plan a 10-15 minute bodyweight workout at the designated location, by incorporating such resistance-based exercises can enhance functional and aerobic performance capacity.
Now, if you prefer to segregate your workouts based on the sessions, then populate most of your sessions with workouts aligned with your goals. For example, if your objective is to burn fat and enhance endurance through a four-day weekly workout period, then focus the first three days on aerobic exercises and the last session for resistance-based ones, or vice versa.
But here's the catch: no matter how hard you train, 70% of your fitness goals come down to your diet plan. If you want to lose weight, you can't just rely on consistent and vigorous training. You also need to pay attention to what you put on your plate.
It's important to remember that the most important aspect of achieving a healthy and active lifestyle is to work on things that you enjoy the most. Don't feel restricted by the genre of workouts required to hit your fitness goals. Set variations to your training programs and plan them so that you will dedicate some sessions specifically for those routines and programs that you look forward to.
In conclusion, there is no right or wrong answer to the question of whether you should do cardio or weights training first. It really comes down to your fitness goals, the time you have for exercising, and what you enjoy doing the most. So, keep experimenting, have fun, and don't forget the 70-30 golden rule: 70% of your fitness goals are what you put on your plate!

00:00 Intro
01:04 Gain Lean Muscles Mass
01:30 Enhance Aerobic Endurance & Reduce Body fat
02:01 For Runners
02:56 70% Diet & 30% Workout

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