When it comes to deciding whether to do abs before or after cardio, several factors should be considered, including your fitness goals, the type of exercises you’re doing, and how your body responds to different workout sequences. Here’s a detailed look at both approaches to help you make an informed decision.
## Understanding Your Fitness Goals
First, it’s essential to understand what you want to achieve from your workout routine. Are you looking to improve cardiovascular health, build muscle, or enhance core strength? Each goal might influence whether you should do abs before or after cardio.
## Cardio Before Abs
Doing cardio before abs can be beneficial for several reasons. Cardio exercises, such as running or cycling, are excellent for burning calories and improving cardiovascular health. By doing cardio first, you can ensure that you’re maximizing your calorie burn during the most intense part of your workout. Additionally, cardio can help increase blood flow and warm up your muscles, which might make your subsequent ab exercises more effective.
However, it’s crucial to note that if you’re doing high-intensity cardio, your energy levels might be depleted by the time you get to your ab workout. This could affect the quality of your ab exercises, especially if you’re doing complex movements that require a lot of core strength and stability.
## Abs Before Cardio
On the other hand, doing abs before cardio can be advantageous if you’re focusing on building core strength. Your core muscles are crucial for stability and balance, and doing ab exercises first ensures that you’re targeting these muscles when they’re fresh. This can be particularly important if you’re doing exercises that require a lot of core engagement, such as planks or Russian twists.
Moreover, doing abs first can help prevent back pain. Some ab exercises, like sit-ups or crunches, can compress the spine, which might be more risky in the morning due to the natural swelling of intervertebral discs overnight[1]. However, if you’re doing cardio afterward, ensure that you’re not overexerting yourself, as this could lead to fatigue and decreased performance in your cardio session.
## Considerations for Spinal Health
When deciding on the order of your workout, it’s also important to consider spinal health. As mentioned earlier, certain ab exercises can put additional pressure on the spine, especially if done in the morning when the discs are more swollen[1]. Therefore, if you’re prone to back issues, it might be better to do your ab workout later in the day, possibly after cardio, to minimize the risk of injury.
## The Role of Circadian Rhythms
Your body’s natural circadian rhythm can also influence your workout schedule. Exercising in the afternoon or early evening can help synchronize your circadian rhythms, potentially leading to better sleep quality[1]. If you’re doing cardio and abs in the same session, consider how this timing affects your overall routine and sleep patterns.
## Myth-Busting: Spot Reduction
It’s common to believe that doing ab exercises will help burn belly fat directly. However, this is a myth. Ab exercises strengthen the abdominal muscles but do not specifically reduce fat in that area[3]. To lose belly fat, you need to focus on overall fat loss through a combination of regular exercise and a healthy diet.
## Conclusion on Timing
Ultimately, the decision to do abs before or after cardio depends on your personal preferences, fitness goals, and how your body responds to different workout sequences. If you prioritize core strength and stability, doing abs first might be more beneficial. However, if you’re focusing on calorie burn and cardiovascular health, starting with cardio could be more effective.
## Additional Considerations
Regardless of the order, it’s essential to listen to your body and adjust your routine accordingly. Ensure that you’re warming up properly before starting any exercise and cooling down afterward to prevent injuries. Also, consider incorporating a variety of exercises to keep your workouts engaging and prevent plateaus.
## References
[1] Lose It – Is It Better to Do Your Ab Workout in the Morning or at Night?
[2] Nature – Two Tabata cycles in a single training set maximize fat oxidation
[3] BSW Health – 10 myths you probably believe about exercise (and why they’re wrong)
[4] NWU – Handbook Does Cardio Help Lose Belly Fat
