Cardio and resistance training timing

When considering the timing of cardio and resistance training, several insights have been shared on the Huberman Lab:

1. Timing and Priority: For those looking to maintain or gain muscle, and to achieve leaner physiques, it is recommended to perform cardio exercises after resistance training. This sequence prevents the cardio from impairing strength training performance. Even if the cardio is less intense post-strength training, it still effectively demands cardiac output and provides a conditioning benefit 1.

2. Frequency and Goal Alignment: Generally, a minimal effective dose of cardiovascular training could be around twice a week to maintain cardiovascular health. More frequent sessions may be necessary for those with more intensive cardio goals. Scheduling cardio and resistance on the same day can help balance these needs, especially if cardio isn't the primary focus 1.

3. Overall Balance: A balance of approximately one-third cardio and two-thirds resistance training is suggested for optimal health benefits, especially for those focusing on cardiometabolic health. However, this can vary based on individual needs, such as glucose management or stress hormone levels 2.

These recommendations aim to optimize training efficiency and effectiveness across both strength and cardiovascular objectives, ensuring that neither form of exercise negatively impacts the other.