Order of workout depends on fitness goals

I really enjoy your column. In fact, it is pretty much the only thing I read consistently in the Daily. This is my first time asking a question, and I am kind of nervous. OK... here it goes: When I go into the gym, should I do my cardio first, or should I lift weights first? I feel more energized after my cardio, but I'm all gross and sweaty, and I don't like it when I sweat on the equipment (the guys do enough of that, in my opinion). What should I do?--Krista, Haskell Hall

Whatever part of your workout you perform first is up to you. When you are going into the gym, ask yourself what you hope to accomplish by working out. Do you want to tone your muscles and build strength? If the answer is yes, then start your workouts with some light lifting. You will be fresher and will be able to work out with more intensity. Also, it is a fact that cardio prior to resistance training will hinder your performance with the weights.

In other words, if you do cardio before you lift, you will not be able to lift as much. That said, there is a widespread fallacy that I would like to quickly address here. Ladies, if you go to the gym and lift weights, YOU WILL NOT GET HUGE! I can't count the number of times I have heard a female tell me that she doesn't lift weights because she doesn't want to get 'too big.'

Females have a fraction of the anabolic hormones that males have. Think about it: if that guy you see grunting and banging away at the weights every time you go in there hasn't gained any mass in the four years he's been training, why on earth would you think that doing a few light biceps curls would suddenly turn your arms into 21-inch cannons?

Anyway, the simple answer to the question is that the order depends on your goals. If your primary focus is muscle tone and some strength (and by strength, I don't mean the ability to bench press 225lbs; I mean the ability to carry all your textbooks without feeling like you will fall over), then do your resistance exercises in the beginning of the workout.

If your main goal is fat loss and cardiovascular health, then perform the cardio first, followed by the weights. As for your problem with getting the equipment all sweaty: bring a towel. The 'grossness' factor can be steadily reduced if you put a towel down on the bench before you do your exercises. This will keep you from having to constantly wipe down the equipment after you use it. It will also eliminate that embarrassing butt sweat mark that is left over when someone has been sitting and gets up.



I need a good ab exercise that hits the upper and lower at the same time. I lift a lot, but I am always too tired to go through a long, sufficiently intense ab routine at the end of my workout--Christina C., 47 Mason

Well, 'G', your first mistake is that ab work has to be long. A simple and effective ab routine can be done in a quick ten to fifteen minutes. The primary focus for ab work should be intensity. High volume (read: endless sets of 500 crunches with terrible form) ab training is not only time consuming; it is also not nearly as effective as three to four sets of a stomach scorching, ab roasting exercise.

Lie down on a flat bench with your legs hanging off the end. Half your butt should be on the bench, half should be hanging off. Keep your legs parallel to the floor. Keeping your arms straight, bring them over your head, touching the back of your hands to the head of the bench. Make sure your lower back is pressed against the bench throughout the motion. This is the starting position.

Slowly and deliberately, crunch up. As you crunch, bring your arms from over your head towards your legs. Simultaneously, bring your knees in toward your chest. The end of the movement should have you looking like a V on the bench. Exhale slowly, and lower yourself back to starting position. This movement hits both the upper and lower abs, as well as getting your hip flexors.

If you have any questions, e-mail me at fitness@tuftsdaily.com