The Perfect Exercise Order: Expert Tips from a Kinesiologist for Maximizing Results


The Perfect Exercise Order: Expert Tips from a Kinesiologist for Maximizing Results


The Perfect Exercise Order: Expert Tips from a Kinesiologist for Maximizing Results

cardio first

When it comes to designing an effective exercise routine, one of the most debated topics is the order in which exercises should be performed. Should you start with cardio or strength training? Is it better to do high-intensity intervals or steady-state cardio? These questions can be overwhelming for both beginners and experienced fitness enthusiasts.

To shed some light on this topic, we spoke with Dr. Jenna Miller, a renowned kinesiologist and exercise science expert. In this article, she shares her insights on the perfect exercise order and provides valuable tips to help you maximize your results. So, let’s dive in and explore the benefits of starting your workout with cardio.

Why cardio first?

There is a growing trend among fitness enthusiasts to prioritize cardio at the beginning of their workouts. According to Dr. Miller, this approach offers numerous advantages for those aiming to improve their overall fitness and achieve specific goals. Let’s take a closer look at why starting with cardio can be a game-changer.

1. Increased Fat Burning: When you perform cardio exercises, your body taps into its fat stores to provide energy. By starting with cardio, you initiate this fat-burning process early on, allowing you to maximize the amount of stored fat you burn during your workout.

2. Enhanced Energy Levels: Doing cardio first can help increase your overall energy levels for the remainder of your workout. It kickstarts your heart rate and circulation, leading to improved oxygen delivery to your muscles. As a result, you’ll have more energy to put in during your strength training or resistance exercises.

3. Optimal Warm-up: Before engaging in high-intensity strength training, it is crucial to warm up your body properly. Cardio exercises such as jogging, cycling, or skipping rope provide an excellent opportunity to get your heart rate up, loosen your muscles and joints, and prepare your body for the more intense parts of your workout.


Q: Will doing cardio first hinder my muscle gains?

A: There is a common misconception that starting with cardio can hinder muscle growth. While it’s true that performing cardiovascular exercises can slightly deplete your glycogen stores, research suggests that this depletion does not significantly impact muscle gains. In fact, by prioritizing cardio first, you can enhance nutrient delivery to your muscles and create an optimal environment for muscle growth.

Q: Are there any exceptions to the “cardio first” rule?

A: While starting your workout with cardio can be beneficial, it’s important to note that there are exceptions to this rule. For specific training goals, such as increasing strength or power, it may be more effective to prioritize strength training before cardio exercises. Additionally, if you have a high-intensity cardio activity as the main focus of your workout, such as sprint intervals or hill sprints, it may make sense to perform them first while you are fresh and have ample energy.

Q: Can I still achieve cardiovascular benefits if I do strength training first?

A: Absolutely! It’s important to remember that the order in which you perform exercises is just one factor in your overall fitness routine. If your primary goal is cardiovascular fitness, you can still achieve significant benefits by incorporating dedicated cardio sessions into your weekly schedule. The key is to find a balance that suits your specific goals and preferences.


In summary, the perfect exercise order is not a one-size-fits-all approach. What works best for one person may not yield the same results for another. However, starting your workout with cardio can offer numerous advantages, including increased fat burning, enhanced energy levels, and an optimal warm-up. Keep in mind that exceptions apply, particularly for specific training goals or high-intensity cardio activities.

Ultimately, the key to success lies in finding a routine that aligns with your goals, caters to your body’s unique needs, and brings you joy and satisfaction. Experiment with different exercise orders, consult with a fitness professional if needed, and listen to your body’s cues. With patience, consistency, and a strategic approach, you’ll be on your way to maximizing your results and achieving your fitness aspirations. Remember, it’s never too late to start, so lace up your sneakers and get ready to conquer your workouts!


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