Cardio and weights are great for keeping fit, but what’s the optimal sequence for the best results?

When you enter the gym, which way should you head first? Toward the treadmills and spin studio to get your sweat on with a cardio session? Or toward the free weights and strength-training machines to do some resistance training?

The American College of Sports Medicine suggests doing both types of exercise to take advantage of their unique benefits for improving health and daily functioning and reducing chronic disease risk. But what is the optimal sequence to get the best results?

The answer to this question is … it depends. I’m an exercise physiologist. Recently in my lab we have been studying the effects of combinations of aerobic and resistance training on improving health-related fitness, particularly aerobic capacity and muscular strength.

Research suggests that when you’re designing your exercise programme, there are a few factors to take into account, including your age, fitness level and exercise history and goals. You’ll also want to consider the volume of your exercise routine – that is, its duration and intensity – and how you’ll schedule your training during the day.

Benefits of exercise

First, just about any exercise at all is going to be better for you than doing nothing.

Aerobic exercise is rhythmic activity that gets your heart pumping. Examples are walking, running, swimming, cycling and...

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