What is the correct order for gym fitness

At present, the most recognized sequence in the fitness circle and suitable for most people who gain muscle/fat loss is actually dynamic warm-up→resistance training→aerobic/cardiopulmonary training→static stretching. This is not a rigid rule set out of thin air, but follows the logic of the body's energy supply and the laws of muscle status.

I took care of a young girl who had just started working two years ago. She didn’t understand anything when she first applied for the card. Every time she came, she would ride on the elliptical machine for 40 minutes. She was sweating all over before going to the iron. As a result, when she was doing deadlifts, her legs were so weak that she couldn’t stand still and the barbell shook. I almost hit my waist a few times, but then I reversed the order. After warming up, I did strength training first, and then I stepped on the elliptical machine for the last 20 minutes. In less than two months, my deadlift weight increased from 20kg to 45kg, and my body fat dropped by 3 points, without delaying either end.

Of course, this does not mean that you must not move in this order. Nowadays, many trainers support putting aerobic first. This actually depends entirely on your training goals - if your main event is endurance events such as marathons and cross-country running, then you must do aerobics at the stage when your physical strength is the strongest. Otherwise, the lower limbs will become heavy after strength training, and the pace, cadence and movement posture of long-distance running will be completely deformed, and the training effect will not be achieved at all. I know a buddy who strives for a medal in the Beijing Marathon every year. Twice a week in the gym, he runs 10 kilometers first to get in shape, and then trains the core and small muscle groups of the lower limbs. He said that if he trains the other way around, he won't even have the strength to lift his legs in the second half of the run, and the training will be in vain.

Some people also ask whether strength and aerobics can be interspersed? Of course, you can. Sometimes I get off work late and have less than an hour left to go to the gym. I will do a set of high pull-downs followed by 2 minutes of burpees, and a set of front squats followed by 1 minute of high leg raises. It is equivalent to combining strength and cardiopulmonary training into circuit training. It saves time and can build muscle and burn fat at the same time. As long as your movements are not deformed and your core can be stable, there is no need to compete with yourself in a stuck sequence.

The only thing that needs to be emphasized is that the position of warm-up and stretching should not be messed up. In particular, dynamic warm-up must be placed before all high-intensity training. I met an older brother last month. The heating in the gym was turned on late in the winter. He took off his coat and went straight to the 80kg bench press. His shoulder twisted just after the second push. It took him three months to come back to practice. To put it bluntly, warming up is just like warming up a car before driving in winter. If you work hard without moving your muscles, joints, and ligaments, you will definitely be easily injured.

Actually, there is no standard answer that must be followed when it comes to the "correct order". If you are so tired from work that day that you can't think straight, and you want to ride a bicycle for 20 minutes to wake up when you go to the gym, that's totally fine. All training rules are designed to serve your goals and physical condition, and the one that suits you is the right one.