Best time to do cardio. Morning or evening: when is the best time to do cardio to effectively burn excess fat? Cardio before strength training

Many people today crave to lose a couple of extra pounds or maintain their excellent physical shape without the risk of weight gain. Cardio training, an aerobic exercise, in which the main acting factor is oxygen transported to large quantities into the cells of the body. " side effect“such specific activities is a colossal fat burning. In order for cardio training to bring tangible results in the most short time, you must choose right time to carry it out.

Morning exercise - pros and cons

In order to obtain the only correct answer to the question posed, it is necessary to consider the pros and cons of aerobic exercises at certain hours, as well as after and before strength exercises separately. And let's start with morning exercises.

The obvious benefits of such cardio training are:

Cheerfulness and readiness to “move mountains” (if your chronotype is “lark”).
Minimum storage of glycogen in the liver and muscle tissue in view of their complete consumption during a night's sleep, which means that after the start of training, the fat burning mechanism will almost instantly start.
Accelerated metabolism throughout the day.

To fully experience the effectiveness of morning aerobic fitness, you need to train on an empty stomach. Otherwise, the carbohydrates just received at breakfast will be burned, and not at all the hated fat.

And here, in all its glory, the shortcomings of cardio training in the morning manifest themselves. The first is that, in the absence of glycogen and glucose reserves, along with the destruction of lipids, harmful muscle breakdown will occur. The body simply does not find another source of sugar. The second tangible disadvantage, as a result, is the low level of motivation for aerobic exercise. They will let you know about themselves weakness, dizziness, promising to drag on for the whole day. The training itself will proceed in a mode far from intensive. If you are also an “owl” according to the chronotype, it will become doubly difficult to force yourself to work out in the morning. As a result, cooling for cardio training is provided.

However, not everything is as bad as it seems. The disadvantages of morning aerobic exercise are easy to avoid. Drink a cup of coffee before your workout to feel energized. Take liquid amino acids and fast carbohydrates 15 minutes before class to prevent muscle breakdown. And yet the result is as follows: morning cardio training is an effective thing, not time-consuming, but not suitable for everyone due to the need to take preliminary measures. And few people have time to carry out aerobic exercises before work.

Evening workouts - good or bad?

If morning loads do not appeal to you, you can choose another time for them. Let it be evening, for example. Indeed, why not pay attention to your beloved after work, since it doesn’t work out in the morning? But another question arises: will it be of any use?

Experts say that it will, but they add: only on condition proper organization nutrition. This means that before aerobic exercise, you should eat complex-carbohydrate-protein food. Such a maneuver is necessary to protect muscle tissue from decay during exercise (the prerogative of protein) and provide the body with energy that is enough for the entire cardio workout. Plus, you need to eat a portion 15 minutes before the start of cardio training. fast carbohydrates. As a result, the blood will be enriched with glucose and insulin, and this will provoke an energy boost. Classes will proceed more intensively, fat will disappear in greater quantities.

It is also important to eat in a certain way after a workout. This should be done after 1-1.5 hours, food should be consumed rich in protein and complex sugars. In other words, you need to arrange a light dinner for yourself.

Why pay so much attention to food during evening workouts? The fact is that the right food helps to preserve muscle tissue, where excess calories will be stored, and consumed during exercise. By the way, aerobic exercise on an empty stomach is fraught with muscle breakdown. Conclusion: cardio training in the evenings is a great way to burn extra calories, given the above nuances.

afternoon activities

No one will forbid you to ignore the benefits of morning and evening aerobic exercise, and "write" the exercise of healing the heart and burning fat in a period of time, say, from 12.00 to 16.00. However, here you will encounter difficulties. For example, you can’t train immediately after a lunch meal, you need some time to pass. But again, lunch should be complete, and before classes, it is desirable to eat light foods, that is, fast carbohydrates. This discrepancy, which is difficult to correct, prevents high-impact cardio during the day. However, they hardly practice it, because only a few have time in the midst of the working day to devote themselves to aerobic exercises.

Cardio training and strength training - how to combine

Those who have high hopes for cardio training should immediately understand for themselves: it is very important to correctly combine such loads with power loads so that the work is crowned with success. Let's first find out what the benefits of the cardio-strength training combination are and to whom it is indicated. It turns out that this approach to classes is ideal for "larks" and "pigeons". For the former, the peak of physical activity falls on the period from 8.00 to 14.00, the latter can work vigorously throughout the day. Schedule sports activities for owners of both chronotypes, the following: in the morning - low-intensity cardio training, in the afternoon - a short power load of an average level of intensity, before going to bed - stretching.

I must say, strength training has little effect on the fat burning process. They are needed mainly for building muscle mass. So it turns out that, using the combination of “cardio-strength load”, a person inflicts a blow of furious force on fat cells, and then fixes the result. You can also consider cardio training before strength training as a warm-up.

So what happens when you put time into strength training first and then into a heart-healing workout? IN this case a huge amount of growth hormones are released, which contribute to the burning of fat cells. The mechanism of the combined loads themselves is as follows: during strength training a small amount of lipids are destroyed. Once in the blood, fat cells after a while again find themselves on adipose tissue. They will be completely destroyed by cardio training that immediately began after the end of the power load. Calories simply will not have the slightest chance of survival! This combination is more suitable for owners of the "owl" chronotype.

Scientists insist: morning and post-strength cardio training are the most effective. However, it will not be superfluous to listen to your own inner voice in order to make the right choice.

Ponomarenko Hope
for women's magazine site

When using and reprinting the material, an active link to the women's online magazine is required

Cardio guide: we will tell you who, when and how to do cardio.

Do I need to do cardio at all, when exactly do I need to do cardio and in what volumes. Zozhnik understands everything related to cardio.

What is cardio

The name "cardio", in fact, comes from the Greek word kardio - heart. Therefore, in theory, cardio training is training of the cardiovascular system. However, in fitness rooms, “cardio” began to include any aerobic activity in general: running, walking on an ellipse, cycling, and most group activities.

Actually, cardio training, namely training the heart and the cardiovascular system, is most effective in a certain heart rate range, so you need to constantly monitor it.

Your personal range can be determined precisely and individually by taking a test on a gas analyzer (here).

Or just use the approximate formula: 220 - your age = your maximum heart rate . Cardio training should take place in the heart rate range from 60% to 80% of your maximum. Accordingly, for a 30-year-old person, this range is approximately 114-152 beats per minute. If you train below the lower limit, training will not bring tangible benefits, if it is higher and without proper preparation, it can harm.

This is how the “cardio” and “fat burning” zones on the simulators are marked, but do not rush to believe them.

The topic of the fat burning pulse zone is also very popular (perhaps because it is often noted on cardio equipment in fitness rooms): this zone is also determined individually on a test on a gas analyzer and it is slightly lower: about 60-70% of the maximum heart rate (115-135 beats / min for an average 30-year-old person).

However, the most important thing about this is that cardio training for fat loss can be effective, like any other activity, but strength training is best (see below: why cardio training is not The best way lose weight).

Who needs cardio training and for what purposes

But first, let's tell you to whom and in what cases. recommended cardio:

1. Actually, regular moderate cardio training is for keeping the cardiovascular system in order and in general for prolonging life.

Cardio helps during the period of fat burning, and hinders - during the mass gain. Choose.

2. If you are building muscle mass, then increased cardio training is not recommended, since their effect on muscle growth is somewhat opposite to hypertrophy. However, during the "drying" the presence of cardio in your training plan(but only together with strength) will make fat burning even more effective.

3. If you are losing weight, then add cardio to strength exercises as well. good idea. In the end, anything that increases calorie expenditure is good for weight loss. But remember that cardio is not the most effective way to lose weight.

4. If you are involved in cyclic sports and you need to develop your endurance, cardio will help you.

5. Cardio as a recovery. Light loads have a beneficial effect on the speed of recovery - we have a material about overtraining and its dangers.

Cardio is not the best way to lose weight

This is generally the most common misconception: women, fearing to “swing” and hoping to lose weight, storm ellipses in all fitness rooms in the world. However, fears about “swinging” are completely groundless and we have written more than once that this is completely impossible without steroids and hormones. But using only cardio for weight loss is a completely working option, but adding strength training is even more effective.

Yes, it is true that, say, 45 minutes of cardio can "burn" more calories than during an equal time strength training, but the overall effect for weight loss may be worse.

But strength training burns your fats not only during exercise, but mainly during rest, after your workout, significantly raising the overall metabolic rate. In addition, even the small amount of muscle that you can get from strength training (for example, 5 kg) requires additionally 50-75 kcal per day in addition to your normal diet just for their maintenance, and this does not include their work, for which they also need more energy. This extra calorie allowance makes it a little easier to maintain a small calorie deficit and burn fat on a regular basis.

The best effect on fat burning has a combination of high-grade strength training and cardio workouts. In order to lose weight, fitness experts recommend 2-3 strength training sessions per week, flavored with 2-3 cardio workouts for 45-60 minutes. Moreover, it is desirable to conduct them in different days and such a volume of training can not be afforded immediately, but at least with an average level of readiness for stress - that is, if you already go to the gym regularly and have time to recover.

How long to do cardio

Experts advise doing cardio for at least 30 minutes in order for the training to have at least some effect. But do not forget that if you are a total beginner in the gym, then you need to start with easy 10-15 minute workouts and gradually increase the load.

Keep in mind that doing cardio for more than an hour can negatively affect muscle growth. Scientists have found that although aerobics “burns” fat, but after an hour of exercise, the body switches to muscle tissue. After 2 hours of cardio training, the body loses up to 90% of leucine, an important amino acid, including one necessary for muscle growth.

Multiple “Mr. Olympia” Jay Cutler does not disdain cardio during the fat burning period.

Here is what one of the most famous jocks in the world, Jay Cutler, says: “ during the preparation for the competition, I decided to push on aerobics and extended the aerobic training to an hour and a half. I immediately noticed that there was less strength, the muscles “shrank” and lost their usual elasticity.Since then, I have been doing cardio for no longer than 45-50 minutes.“.

Cardio + strength

We repeat that muscle building and fat burning are largely competing processes for the body, which means that it is not recommended to do cardio during the muscle building period, but on the contrary during the “drying” period.

At the same time, it is recommended to do cardio on a separate day, but if you have to combine it, then it is better to do cardio training after strength training. If you start with cardio, you will use up glycogen, and this will lead to a decrease in muscle strength, which means you will not be able to load the muscles enough in the “strength” part of the workout.

But remember that fat burning is not a type of training, but a set of measures. First of all, you should eat less than you spend, and so that your muscles do not leave your body along with fat, you must support them with strength training and a high protein diet (1.8-2.5 g per 1 kg of body weight per day).

Cardio training (cardio, aerobic training, heart muscle training) - physical exercise relatively low intensity, aimed at developing endurance, reducing body fat, and most importantly strengthening and developing the cardiovascular and respiratory systems.

Appointment of cardio training

We use cardio exercises to strengthen the cardiovascular system. This serves to prevent and treat heart disease. Hypodynamia causes a variety of diseases, which leads to a decrease in the quality and duration of life. If your work is not related to physical labor, and you get to work using transport, then cardio training is categorically shown to you (regardless of your gender).

In addition, aerobic training is used to:

general maintenance of tone and health promotion - the frequency of training 1-3 times a week;
reduction of body fat mass (drying) - from 3 to 5 times a week;
increase in muscle mass - usually no more than twice a week.

Positive Effects

Strengthening the heart muscle, developing the efficiency of its work.
Reducing the number of heartbeats at rest, which leads to saving the resource of the heart.
Lowering blood pressure (in a good way).
The development of the skeletal muscles of the body and the muscles responsible for breathing.
Increased mental stability and tolerance of adverse factors.
Reducing the risk of development various diseases(including atherosclerosis), and not only diseases of the cardiovascular system.

Contraindications

Unfortunately, cardio training is contraindicated for people suffering from high blood pressure - they should be done. light gymnastics. In addition, usually (not in all cases) cardio should not be done in patients who have had a heart attack or stroke.

Consider the condition of your joints (you should not run with sore knees or a herniated disc), do not load yourself after a recent operation or fracture. Those suffering from obesity, asthma or varicose veins veins should first consult a doctor.

In any case, do not give up ahead of time - first, consult your doctor, perhaps your situation allows for cardio exercises of one intensity or another.

Rules for conducting cardio training

Since our site is dedicated to heart health, and not to the development of maximum endurance and speed, the rules described below are more for ordinary people who want to maintain and improve their health - not for athletes.

Training frequency

To achieve the healing and strengthening effect of cardio training, you should do at least three times in Week. Optimal - 4 times a week.

Duration

It is necessary to maintain a certain heart rate for at least twenty minutes. Optimal time cardio workouts from 30 to 60 minutes.

Intensity

Perhaps this is the most important thing in cardio exercises. Your task is to maintain a constant heart rate during training. This is what determines the therapeutic and restorative effect. An insufficient number of heartbeats does not cause a training effect, and a too fast heartbeat leads rather to negative health consequences.

Therefore, you should buy a cardio machine with a heart rate monitor. However, if your simulator does not have a heart rate measurement function or you are running outdoors, then this is not a problem - you can purchase a special heart rate monitor that is worn on the wrist like a watch.

The optimal number of heartbeats for improving the cardiovascular system is in the range of 60-70% of the maximum heart rate (determined individually depending on your age).

Develop the frequency, duration and intensity of cardio training gradually - do not allow overload. If discomfort occurs, reduce the load and consult a doctor.

The best time for training

Note that cardio also has a fat-burning effect. So, you can train in the morning (on an empty stomach) - this will further accelerate the process of burning fat. However, if you have trouble getting up early or feel tired in the morning, then you should stop this practice. When training on an empty stomach, part of the muscles will also suffer, remember this if you are engaged in gaining muscle mass.

Ideally, give cardio workouts during the day, but this mode will suit very few. But many can allocate some evening time for exercise. If you don’t have anything if for lunch, then you probably shouldn’t run to the simulator immediately after work - it’s best to have a bite to eat. Eat a small protein meal two hours before your workout. Do you want to gain or at least not lose muscle mass after cardio? After training, you can also have a snack with a small amount of protein food.

How to combine cardio and strength training?

Use cardio as a warm-up (about 5 minutes) before strength training And How independent exercise, at the end after it (20-30 minutes).

Keep in mind that both for the improvement of the cardiovascular system and for top speed gaining muscle mass, you should not exceed the heart rate by more than 70% of the maximum. Work at 65% pace.

Choosing a cardio machine

You can do cardio exercises without machines, using only your own body. However, there is not always free time, good conditions environment with clean air, or health for jogging.

Cardio machines are here to help. All of the following simulators are able to have a preventive and therapeutic effect on the cardiovascular system. Choose according to your taste and capabilities, consider the size of the simulator and the weight of the user. Cardio training requires constant heart rate monitoring - purchase a simulator with a built-in heart rate monitor, or buy it separately.

Simulator regular bike. How good is an exercise bike? Great item for cardio workouts excess weight, leg training and endurance development. Cons: loads the lower back and joints of the legs (pay attention to recumbent bikes), does not involve upper part torso, sitting unpleasantly presses on the buttocks and squeezes the blood vessels. We strongly recommend that you pay attention to other cardio equipment ( treadmill or elliptical) - we advise you to purchase them. If you take an exercise bike, then choose from horizontal ones.

Running track simulator. The whole body is involved in the running process, which is more natural compared to an exercise bike. Cons: Loads the knee and ankle joints, there is a risk of falling.

Elliptical trainer (orbitrek)

In its action and sensations it resembles skiing. It exerts a uniform load on the entire body, does not exert a shock load on the joints. Minuses: good trainer it is expensive and takes up a lot of space.

Simulates rowing at home. Develops the upper body, which is more suitable for men. Increases the flexibility and strength of the arms, shoulders, chest and back muscles. Cons: not suitable for people with a sick spine, injuries of the joints of the hands or shoulders.

Stair Climbing Simulator. It takes up minimal space, is very mobile and light. This simulator is more designed to strengthen the body and leg muscles than to lose weight. Cons: there is a risk of damage to the knee joints, the simulator does not involve the upper body.

Effective cardio training without the use of simulators (at home) - video

At home, you can train without using cardio equipment, and this is not only jogging around the apartment

However, since our main goal is the improvement of the cardiovascular system, you still have to buy a heart rate monitor. Your exercises can be any - the main thing is to constantly maintain the pulse at the training level.

We remind you that the workout should last at least 20 minutes! If you have no idea what you can do for so long without exercise equipment, then just watch and repeat the steps shown in the video (video on English language, but this is the best thing for home cardio training and everything is clear without words).

Home 37 minute cardio workout

Short 23 minute workout

Do not forget about the pulse (you can with the help of our service)! The exercises are quite intense, and you should not chase the girls on the video, you should only focus on your pulse.

Can I drink during a workout?

There is a fairly common belief that drinking after, and even more so during cardio, is bad for the heart. If we are talking about water, then you need to drink it both before and after training.

It does no harm to the heart. Stay hydrated by drinking some water (200-300 ml) in small sips during exercise. After a cardio workout, you can immediately drink plenty (as much as you want).

Hello. In this article, I will tell you how and when to do cardio for fat burning (weight loss).

Cardio is any aerobic workout, well, for example: running, walking, cycling, elliptical trainer, exercise bike, stepper, jump rope, swimming, step aerobics and much more.

In fitness/bodybuilding, most often cardio means walking, running, elliptical trainer.

By the way, everyone is different. Someone chooses one thing (for example, walking), someone likes an elliptical trainer, someone an exercise bike, and someone generally combines everything for a change ...

So, you need to conduct such training when your body has a minimum amount of energy (carbohydrates). Only in this way will fat be burned to the maximum

The question arises - when is the minimum energy (carbohydrates) in my body?

In the morning on an empty stomach (after a long 8-10 hour sleep, there is no energy (carbohydrates) in your body, because you didn’t get them from anywhere, of course, if you didn’t get intestinal at night.).
After strength training gym(because in strength training, muscles burn off energy (carbohydrate) stores during weight training).
Before going to bed (optional here, because it depends on whether you are on a diet or not. If your evening meals consist of protein foods, but carbohydrates (energy) do not, then this period of time (before bedtime) is also effective because you again have a lack of carbohydrates in your body, but if there are carbohydrates (energy), then this period of time is not for you).

Which of the above is the best way? When is the best time?

Guys and girls, each of the methods is good, and has both its pros and cons.

The most important thing to remember: cardio for burning fat should be done when there is no or minimal amount of carbohydrates (energy) in the body. And everything will be chiki-farts 🙂

Because at low intensity cardio, only fat will be burned (without muscle).

And if the intensity is high, both fat and muscle will be burned (which is not good).

The next thing I want to draw your attention to is the duration of aerobic training (cardio).

It should be long (from 60 60 minutes or more). Because such a duration of aerobic exercise is very economical in terms of energy supply, i.e. what we are interested in (fat) is spent but in small amounts, and in order to increase these amounts of fat loss - there is only one way out - to extend the time of spending along this path (i.e. extend the time of aerobic training (cardio)). That's why it's been so long 🙂

Well, here are the main nuances. In general, an effective cardio scheme for fat burning, in my opinion, is as follows:

In the morning on an empty stomach, do cardio (brisk walking, 60 minutes or more)
After training, do cardio (brisk walking, from 60 min +)

Now, I will tell you in detail about how to properly conduct aerobic training during these periods of time, so that you have an idea of \u200b\u200bwhat and how to do it.

Cardio in the morning on an empty stomach

Wake up, eat nothing! This is especially true for carbohydrates. No carbohydrates, because if you sin, then these same carbohydrates will block your fat burning, and all your aerobic training (cardio) will be up to one place ...

How to do cardio? At a low pace (what I said, low-intensity training) is, for example, either brisk walking or slow running. Your task is the duration of the workout (it should be at least 60 minutes at a low pace).

During this cardio (you can and even need to take BCAAs (amino acids) which consist of three essential amino acids (leucine, isoleucine, valine) that will protect your muscles from destruction), so you will save your muscle mass (muscles) even more, and at the same time burn FAT.

After a cardio workout, the longer you don't eat carbs, the longer you burn fat! Therefore, go to the shower (slowly) after half an hour you can eat something protein (for example, eggs) and already the next meal you can eat carbohydrates.

Cardio after workout

Everything is simple here. First comes strength training (as a rule, it lasts no more than 45 minutes for naturals, more details in the main article: “Duration of strength training”), and only after it comes cardio (all the same actions, i.e. low-intensity training for 60 + min + then the longer you do not eat carbohydrates = the longer the fat burns, remember this).

Cardio before bed

This method will work well if you are on a strict diet (do not eat carbohydrates in the evening).

After cardio, you can’t eat at all, well, how in general, in fact, you can only drink a portion of BCAA amino acids (not possible, but even I would say you need to) and water (as much as you want).

There are other products (both protein and carbohydrate) after cardio at bedtime, you can’t, because you will block the fat-burning background for the period of sleep, which is not good ...

Well, here, in general, something like this. I hope everything is accessible and understandable. Go ahead. All good)).

Fashion magazines and various online resources as one of the most effective ways weight loss promote cardio.

These are relatively long high-intensity physical exercise, which involve performing exercises in the mode of increased heart rate and rapid breathing, for which reason they are also called "aerobic training".

This type of physical activity improves the body's endurance, trains the cardiovascular system, and has a beneficial effect on human health.

What are the goals of cardio training?

Run, race walking, cycling, rollerblading and other similar types of physical activity give following results:

Improve the condition of the cardiovascular system by strengthening the muscle tissue of the heart and the walls of vital vessels, they saturate the body with oxygen and nutrients, and also prevent various pathologies, such as tachycardia or arrhythmia.
Increase the body's endurance which allows a person to endure prolonged intense physical activity more steadfastly.
Accelerate metabolic processes, since the work of the cardiovascular system in the mode of rapid pulse activates the supply of oxygen and other nutrients to the tissues of the body, which, if observed proper nutrition leads to weight loss.
Due to the acceleration of metabolism, the breakdown of fat in the body is accelerated, with which the body tries to restore the energy expended during training. Thus, fat burning is stimulated and weight loss occurs.

The principle of efficiency for burning fat

The key to achieving the desired weight loss through cardio is absence in the body during exercise a large number carbohydrates.

The fact is that with such physical exertion, the whole body is in a state of stress and undergoes energy losses.

They can be compensated for by the food that has entered the body, only if there is a lack of it, the body will begin to break down the accumulated fat reserves in advance, which represent those very “extra pounds”.

Thus, carbohydrate deficiency(the main source of energy obtained from food) during cardio training contributes to more effective weight loss.

When is the best time to do cardio?

Cardio workouts can be done in the morning, evening and after power loads.

In the morning: advantages and disadvantages

Workout in the first half of the day, in particular, after waking up, have a number of undeniable advantages:

Cardio in the morning, as a rule, is performed on an empty stomach, and this is the key to effective fat burning., because in the morning the energy reserves of the body are depleted and the compensation for the forces lost during the exercise will be carried out almost completely due to the breakdown of fat.

Photo 1. Morning running on fresh air as part of cardio, it awakens the body, charges it with a charge of vivacity.

Morning workout helps the body wake up, as soon as possible to cheer up and get a charge of vivacity for the whole next day.
Precisely cardio in the morning more effective for strengthening the cardiovascular system and increasing the body's endurance, as it drives the human body into conditions of stress of greater intensity than evening workouts.
High-intensity exercise in the morning can help in the event of a "plateau" effect, which represents a stop in weight loss at a certain stage of losing weight.

Reference! Cardio in the first half of the day will be a great “shake-up” for the body and help get off the ground.

Saving time, because before classes in the morning there is no time spent on eating and waiting for about an hour to start exercising, as in the case of evening workouts.
After morning cardio you can immediately start a full breakfast, including slow carbohydrates and protein ingredients. What can not be said about training after noon, which allow the first meal half an hour after the completion of the exercise.

Photo 2. A full breakfast with porridge, fruits and coffee can be consumed immediately after morning cardio training.

Naturally, this kind of cardio has its own flaws:

lack of sleep- one of the most unpleasant consequences of doing morning cardio with an irrational daily routine.
As already said, immediately after waking up, cardio puts the body into a state of severe stress, which is a plus for "larks" and adherents of an active lifestyle.

Attention! For beginners, training in the morning provokes the appearance nausea, dizziness, weakness, palpitations and other unpleasant consequences.

In the morning rush, many forget about a full warm-up before cardio, without which the risk of muscle strain, ligament damage, and joint wear increases.

If exercised after strength training

Instructors and athletes promote the same running and swimming after strength training due to a number of reasons:

After strength training, muscle glycogen stores are depleted, for which reason the subsequent cardio activates fat burning.
Strength training promotes muscle growth and the acquisition of the desired body shape., in particular, in the process of losing weight, and cardio stimulates weight loss and increases the endurance of the body, which ensures the harmonious development of strength and functional indicators.

Photo 3. Strength exercises with a bar increase muscle growth, help to find the desired body shape.

This combination of workouts has its own flaws:

This option can be harmful to health, in the absence of the proper level of training: if you do cardio after strength training, it causes dizziness, weakness, nausea, loss of consciousness, heartbeat defects.
After strength training muscles are depleted and often simply unable to adequately perceive the load of cardio training, which means there is a risk of injury.
When are performed strength exercises, pain syndrome appears, which causes a lot of inconvenience during the subsequent cardio.
Opponents of this approach argue that cardio loads after strength training only interfere with muscle recovery and provoke the destruction of the corresponding fibers, which reduces the tone of the body as a whole.

Evening class, its pros and cons

pros evening cardio:

No need to get up too early as in the case of morning workouts, which is ideal for the so-called owls.
No intense physical stress which happens in a situation with cardio in the morning, which means that the risk of poor health and injuries is minimized.
Less chance of cardiovascular problems, which morning workouts have a detrimental effect.

But there is also a number disadvantages:

Fatigue after a working day affects the performance of the exercise.
Evening cardio involves eating no later than 1-1.5 hours before training.
The effectiveness of high-intensity exercise in the afternoon directly depends on the density of the subsequent meal, because at night it is better not to abuse carbohydrates, but to limit yourself to vegetable salad and protein foods.
The first meal in the evening is not earlier than half an hour after completing the workout.
Physical activity shortly before sleep Excessively invigorates the body and interferes with sleep.