Does Jogging Before Squatting Make Legs Smaller?

Traditionally, it's believed that cardiovascular exercise is useful for losing weight while weightlifting will build muscle and even make you gain weight. The truth, however, is that both strength and cardiovascular training should be part of your balanced fitness routine. The question of which comes first, though, will depend largely on your goals. If, for example, you want to lose fat and increase your muscle tone, you will reach your goal faster if you put your squats before your jog.

  1. Strength First

    • Contrary to what you might have heard, putting your strength training first will encourage greater fat loss throughout your entire body. This is especially true of squats, since they activate several large muscle groups and therefore burn huge quantities of calories. Weightlifting has the added benefit of stimulating hormonal changes in your body that speed up your resting metabolism and boost your caloric burn for a full 24 hours after your workout. Finishing your squats before hitting the treadmill allows you to give more energy to your lifts so that you can increase these benefits.

    Cardio Second

    • As mentioned, saving your jog for later allows you to devote more attention to the calorie-burning powerhouse that is the squat. But using a low- to moderate-intensity jog as your cool down comes with it's own benefits as well. Keeping your blood and muscles moving at a lower intensity will allow your system to gradually settle back to it's pre-workout state. This will also give your heart and lungs a workout to increase your cardiovascular health.

    Concerns Over Bulking

    • Many people, especially women, avoid lifting out of fear of developing large, bulky muscles. Rest assured, it takes years of following a specialized program of diet and exercise for bodybuilders to look the way they do. You will not gain that physique overnight. In fact, a lean build is the result of well-developed muscles and strength training is the best way to work your muscles.

    Increasing Endurance

    • Your workout order may be different if you want to increase your cardiovascular endurance, according to the American Council on Exercise. If that's the case, you're going to want to give the majority of your energy and focus to your jog. To get the most out of your cardio, then, put it first.