What is cardio?
What are the best cardio exercises?
How to incorporate cardio into your workout routine?
What are some bad cardio practices to avoid?
A 2016 paper showed that participants who performed a 20-minute cardio session prior to lifting weights experienced a significant decrease in their workout performance.
A 2012 meta-analysis showed that improperly combining cardio and lifting impairs muscle growth by roughly 31% and strength gains by 18%.
In a 2017 study published in the Journal of Sports Science Medicine, researchers found that untrained lifters who performed a 30-minute moderate-intensity cycling session 24 hours after a biceps workout, as opposed to immediately after, had an almost two-fold increase in muscle hypertrophy.
Research has confirmed that it’s generally a good idea to separate your lifting and cardio sessions by at least 6 hours.