Should I do pushups before or after my zone 2 (aerobic exercise at moderate intensity) cardio training session?

Pushups Should Be Performed After Zone 2 Cardio Training for Optimal Performance and Health Benefits

For optimal performance and health benefits, you should perform pushups after your zone 2 cardio training session rather than before.

Rationale for Performing Pushups After Cardio

Warm-up Benefits

• A proper exercise session should begin with a low-intensity warm-up period of 5-10 minutes before progressing to more intense activities 1
• Zone 2 cardio (moderate-intensity aerobic exercise) serves as an excellent warm-up for subsequent resistance exercises like pushups 1
• This sequence helps prepare your muscles and cardiovascular system for the more intense muscular contractions required during pushups 1

Performance Enhancement

• Performing pushups after zone 2 cardio may improve your pushup performance due to increased muscle temperature and blood flow 1
• Research on upper-body post-activation performance enhancement (PAPE) shows that proper sequencing of exercises can improve subsequent performance 1
• While some studies have examined plyometric pushups as conditioning activities, the evidence suggests that performing standard pushups after proper cardiovascular warm-up is most beneficial for general fitness purposes 1

Cardiovascular Considerations

• Starting with zone 2 cardio allows for a gradual increase in heart rate and cardiac output before introducing the additional load of resistance exercise 1
• This sequence reduces cardiovascular strain compared to beginning with resistance exercises 1
• For individuals with any cardiovascular concerns, this order is particularly important for safety 1

Zone 2 Training Specifics

Definition and Benefits

• Zone 2 training refers to moderate-intensity aerobic exercise performed just below the first lactate or ventilatory threshold 2
• This intensity allows for sustained aerobic training that improves cardiovascular health and endurance 2
• Zone 2 training should typically last 30-60 minutes for optimal benefits 1

Implementation

• Zone 2 cardio should feel sustainable - you should be able to maintain a conversation while exercising 2
• Common zone 2 activities include walking, cycling, or light jogging 1
• For most individuals, this corresponds to approximately 40-70% of maximum heart rate 1

Pushup Training Guidelines

Proper Execution

• Perform pushups in a rhythmical manner at a moderate to slow controlled speed 1
• Maintain proper form through the full range of motion 1
• Avoid breath-holding by exhaling during the exertion phase (pushing up) and inhaling during the lowering phase 1

Training Volume

• For beginners, start with 1 set of 8-12 repetitions 3
• As you progress, you can increase to multiple sets (2-3) with 1-2 minutes rest between sets 3
• Consider progressive variations of pushups as your strength improves 4

Health Benefits

• Regular pushup training improves upper body strength and endurance 4
• Higher pushup capacity has been associated with lower cardiovascular disease risk 5
• Pushups can be modified based on fitness level (e.g., wall pushups, knee pushups, standard pushups, elevated feet) 6

Important Considerations

Exercise Order

• The general principle for exercise sequencing is to perform large muscle group exercises before smaller muscle group exercises 3
• Since zone 2 cardio engages large muscle groups throughout the body, it makes sense to perform this first 1
• Following cardio with more targeted resistance exercises like pushups allows for proper progression of intensity 1

Recovery Between Exercise Types

• Allow for adequate transition between your zone 2 cardio and pushup training 1
• A brief 1-2 minute rest period between cardio and pushups can help optimize performance 3
• Hydrate during this transition period to maintain proper fluid balance 1

Individual Factors

• If you have any cardiovascular conditions, consult with a healthcare provider before beginning any exercise program 1
• Monitor your response to this exercise sequence and adjust as needed based on your recovery and performance 1
• As your fitness improves, you may need to adjust the intensity and volume of both your zone 2 cardio and pushup training 3