What is the order of fitness exercises in the gym?

Reserve your most energetic and most focused state for the training content that requires the most effort and has the lowest error tolerance.

Don't believe it, last week I bumped into a little girl who had just been practicing for two months in the free weight area. She entered the gym and did high-intensity aerobics for 40 minutes. When she came out, she gritted her teeth and was about to do a 30kg deadlift. As soon as she squatted down, her waist relaxed and she collapsed. Fortunately, the trainer next to her was quick to help her. Otherwise, she would have had back pain for at least three to five days. To put it bluntly, this is the reverse order. The deadlift is an action that requires extremely high core control and muscle synergy. If you do it when your physical strength is exhausted and your concentration cannot keep up, you will purely risk injury to yourself.

Of course, this sequence is not an ironclad rule. Originally, fitness should follow your own training goals. There is no standard that is universally applicable. If you are preparing for a half marathon during this period and your core goal is to develop long-distance endurance, then running 10 kilometers first after warming up and then doing core stability training is absolutely fine. ； There are also some novices with a large base weight who cannot carry the barbell at first. They should first walk slowly for 15 minutes to warm up the body and move the joints, and then use fixed equipment to slowly find the feeling of muscle strength. This is much safer than carrying the weight hard, and it is easier to persist.

During my fat loss period two years ago, I tried to adjust the order. After warming up, I would do 20 minutes of low-intensity hill climbing with my heart rate controlled at around 120 without feeling too tired. Then I would do strength training for 40 minutes, and finally add 15 minutes of hill climbing. During that period, my body fat would fall steadily, and I wouldn’t lose much muscle. The premise is that the weight of my strength training never dropped, and my movements didn’t deform. If your strength base is weak and you are too tired to lift your arms as soon as you do aerobics, it would be more cost-effective to just lift the iron first.

Nowadays, many people on the Internet are arguing about whether to "come first with aerobic or strength". In fact, the essence is that each has different needs: if you want to build muscle, improve strength, or shape your body, you must first leave your physical strength to strength training. Otherwise, the muscles will not be stimulated enough, and you will not be able to gain girth even if you practice for a long time.； If your main focus is fat loss, you can keep up with your physical fitness, or you are an endurance sports enthusiast, you can do whatever is comfortable for you. As long as you don't do high-risk movements such as deadlifts, squats, and heavy bench presses, you will be fine if you do them when you are exhausted and your concentration is lost.

Oh, by the way, there are also people who come in and start training with heavy weights directly, even skipping a 5-minute warm-up, so it will be useless no matter how correct the subsequent sequence is. The last time I saw a big brother, he just came up and benched 80kg. His second shoulder broke as soon as he pushed it. It was so painful that he couldn't move for half an hour after sitting next to him. The warm-up was like starting a car and idling for two minutes. When he came up, he stepped on the accelerator hard, which would definitely damage the machine.