The order of your moves actually changes how effective your workout is.
Here, the rules you gotta follow.
Well, when you’re working out in the gym, order matters too.
However, there’s no universally “right” order.
These seven rules of exercise order can help.
Should you do strength or cardio first?
Should you do cardio before strength training is the million-dollar fitness question.
Luciani says the answer comes down to your goals.
(That may come in the form of aquick dynamic warm-upor some time on the treadmill or elliptical.)
They found that exercisers did fewer reps if they had just run or cycled.
Plyometrics have gotten buzz for their ability to make you explosive and strong.
Most experts recommend only doingplyometric movementstwice a week.
And on the days you do them, do themafterwarming up butbeforeanything else.
“Plyo movements are all about all-out effort with good form.
What if finishing up your workout with a cardiovascular burn is your jam?
when you’re already tired,” says Luciani.
Keep it to squat jumps and burpees, and stop when your form gets wonky.
Do multi-joint before single-joint.
That’s why experts-including Luciani and Tony Carvajal, certified CrossFit trainer withRSP Nutrition-recommend doing compound movements first.
Axe says can this info can be applied to female exercisers too.
(Think: Barbell back squatthenleg extension machine.)
The risk of performing compound movements under fatigue is two-fold, says Luciani.
Do high-energy bodyweight moves first.
If you’re just doing bodyweight movements in your workout, you might think order doesn’t matter.
But it does-especially if you’re a gym newbie.
Think about it this way: Which takes more energy, a push-up or a calf raise?
Which takes more energy, a crunch or an air squat?
A pull-up or a glute bridge?
What if you’re doing a circuit, where you’re doing a variety of moves in succession?
That’s okay, too.
Just don’t let your ego get in the way, says Luciani.
Many people organize their workout routines based on certain muscle groups.
For example, back and shoulders on Monday, chest and triceps on Tuesday, etc.
Her recommendation is simple: Alternate!
Save abs for the end.
You don’t want to go into those with your core already taxed."
Looking for an ab finisher routine?
Trythese four oblique exercises.
Remember:It can be tempting to throw a workout together like ingredients in a blender.
