, they couldn't do as many reps during strength training and also showed reduced muscle power. So, if strength is your goal: Warm up, do your strength workout, then finish with longer cardio bouts if you want to bake cardio into the equation.
However, if you're training for a race or looking to build cardio endurance, start with cardio-just be careful when you get to the weights. "Prolonged steady-state cardio or high-intensity interval training will tax your body, so only lift as much as you can with good form," says Luciani. Or consider doing your strength workouts on days when you don't need to log training miles so you can go heavier.
What if finishing up your workout with a cardiovascular burn is your jam? Jump wisely. "You could actually get injured if you try anything single-legged or with equipment when you're already tired," says Luciani. Her suggestion? Keep it to squat jumps and burpees, and stop when your form gets wonky.If you really want to reap the benefits of strength training, multi-joint-also called "compound"-exercises are where it's at.
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