{"id":5374,"date":"2025-06-16T09:58:00","date_gmt":"2025-06-16T07:58:00","guid":{"rendered":"https:\/\/trevollleida.com\/?p=5374"},"modified":"2025-06-17T10:34:44","modified_gmt":"2025-06-17T08:34:44","slug":"cardio-antes-o-despues","status":"publish","type":"post","link":"https:\/\/trevollleida.com\/es\/blog\/cardio-abans-o-despres\/","title":{"rendered":"Cardio antes o despu\u00e9s de las pesas: \u00bfCu\u00e1l es la mejor opci\u00f3n para tu entrenamiento?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"5374\" class=\"elementor elementor-5374\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6438951 e-flex e-con-boxed e-con e-parent\" data-id=\"6438951\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-737971d titulo elementor-widget elementor-widget-heading\" data-id=\"737971d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Cardio abans o despr\u00e9s de les peses: quina \u00e9s la millor opci\u00f3 per al teu entrenament?\n<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ee51366 elementor-widget elementor-widget-text-editor\" data-id=\"ee51366\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">En el m\u00f3n de l\u2019entrenament, poques preguntes generen tanta discussi\u00f3 com aquesta: \u00e9s millor fer cardio abans o despr\u00e9s de les peses? La resposta no \u00e9s universal, ja que dep\u00e8n de molts factors com ara els objectius personals, el nivell d\u2019experi\u00e8ncia, la intensitat de l\u2019entrenament i fins i tot el temps disponible. En aquest article analitzarem en profunditat els avantatges i inconvenients de cada opci\u00f3 per ajudar-te a decidir segons les teves metes.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c0a5d83 elementor-widget elementor-widget-image\" data-id=\"c0a5d83\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/05\/cardio-antes-o-despues-de-pesas-1024x683.webp\" height=\"534\" width=\"800\" srcset=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/05\/cardio-antes-o-despues-de-pesas-1024x683.webp 1024w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/05\/cardio-antes-o-despues-de-pesas-300x200.webp 300w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/05\/cardio-antes-o-despues-de-pesas-768x512.webp 768w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/05\/cardio-antes-o-despues-de-pesas-1536x1024.webp 1536w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/05\/cardio-antes-o-despues-de-pesas-2048x1366.webp 2048w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/05\/cardio-antes-o-despues-de-pesas-18x12.webp 18w\" sizes=\"(max-width: 800px) 100vw, 800px\" class=\"attachment-large size-large wp-image-5376 sp-no-webp\" alt=\"cardio despues de pesas\"> \t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3f06322 e-con-full e-flex e-con e-child\" data-id=\"3f06322\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b7b2966 elementor-widget elementor-widget-heading\" data-id=\"b7b2966\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Import\u00e0ncia de la seq\u00fc\u00e8ncia en l'entrenament\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fd3c46e elementor-widget elementor-widget-text-editor\" data-id=\"fd3c46e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"text-wrapper\"><div id=\"divText\"><p><span style=\"font-weight: 400;\">L\u2019ordre en qu\u00e8 combines el treball cardiovascular i l\u2019entrenament de for\u00e7a pot afectar tant el rendiment com els resultats. Alterar la seq\u00fc\u00e8ncia pot influir en la fatiga muscular, l\u2019activaci\u00f3 neuromuscular i la resposta hormonal del cos. Per aix\u00f2, entendre com respon el teu cos i qu\u00e8 necessita \u00e9s clau per planificar b\u00e9 les sessions.<\/span><\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-58ea0eb e-con-full e-flex e-con e-child\" data-id=\"58ea0eb\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ee51c37 elementor-widget elementor-widget-heading\" data-id=\"ee51c37\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Impacte en el rendiment i els objectius personals\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7129c78 elementor-widget elementor-widget-text-editor\" data-id=\"7129c78\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"text-wrapper\"><div id=\"divText\"><p><span style=\"font-weight: 400;\">Una persona que vol guanyar massa muscular probablement prioritzar\u00e0 l\u2019entrenament de for\u00e7a, mentre que alg\u00fa que busca perdre pes o millorar la salut cardiovascular pot tenir altres prioritats. Per exemple:<\/span><\/p><p><span style=\"font-weight: 400;\">Si l\u2019objectiu \u00e9s perdre greix, el m\u00e9s important \u00e9s mantenir un d\u00e8ficit cal\u00f2ric. A partir d\u2019aqu\u00ed:<\/span><\/p><p><span style=\"font-weight: 400;\">\u2013 Si vols optimitzar la for\u00e7a, fes primer peses i despr\u00e9s cardio.<\/span><\/p><p><span style=\"font-weight: 400;\">\u2013 Si la teva prioritat \u00e9s millorar la salut cardiovascular (sobretot amb cardio intens), pots comen\u00e7ar amb el cardio per assegurar una millor adaptaci\u00f3.<\/span><\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-62adf09 e-flex e-con-boxed e-con e-parent\" data-id=\"62adf09\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9df7368 elementor-widget__width-initial elementor-toc--minimized-on-tablet elementor-widget elementor-widget-table-of-contents\" data-id=\"9df7368\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:[],&quot;marker_view&quot;:&quot;bullets&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;fas fa-angle-right&quot;,&quot;library&quot;:&quot;fa-solid&quot;,&quot;rendered_tag&quot;:&quot;&lt;svg class=\\&quot;e-font-icon-svg e-fas-angle-right\\&quot; 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La clau \u00e9s controlar tant el volum com la intensitat. Per exemple, fer entre 5 i 10 minuts en zona 1 o 2 \u00e9s suficient per activar el sistema cardiovascular. Si la durada \u00e9s excessiva, encara que la intensitat sigui baixa, pot provocar fatiga pr\u00e8via.<\/span><\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e24c12c e-con-full e-flex e-con e-child\" data-id=\"e24c12c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5b5db49 elementor-widget elementor-widget-heading\" data-id=\"5b5db49\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Augment del flux sanguini i la temperatura corporal\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-99e6c44 elementor-widget elementor-widget-text-editor\" data-id=\"99e6c44\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"text-wrapper\"><div id=\"divText\"><p><span style=\"font-weight: 400;\">El cardio previ millora la irrigaci\u00f3 sangu\u00ednia i l\u2019oxigenaci\u00f3 muscular, afavorint la prevenci\u00f3 de lesions i la qualitat del moviment. Tot i aix\u00f2, aquests beneficis depenen de si els patrons de moviment del cardio s\u00f3n espec\u00edfics per a l\u2019exercici que far\u00e0s despr\u00e9s. Per exemple, c\u00f3rrer no aporta gaire si despr\u00e9s fas press de banca, per\u00f2 s\u00ed si entrenes cames.<\/span><\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7a01fe7 e-con-full e-flex e-con e-child\" data-id=\"7a01fe7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b8a4fa3 elementor-widget elementor-widget-heading\" data-id=\"b8a4fa3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Impacte negatiu potencial en la for\u00e7a m\u00e0xima\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e83f3a5 elementor-widget elementor-widget-text-editor\" data-id=\"e83f3a5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"text-wrapper\"><div id=\"divText\"><p><span style=\"font-weight: 400;\">El gran inconvenient de fer cardio abans de les peses \u00e9s que pot reduir la capacitat per moure c\u00e0rregues pesades. Si el cardio \u00e9s exigent, arribar\u00e0s a la part de for\u00e7a amb fatiga acumulada, cosa que pot comprometre la t\u00e8cnica, el rendiment i el progr\u00e9s.<\/span><\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f9b88f5 e-grid featured-box e-con-boxed e-con e-parent\" data-id=\"f9b88f5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-2da43b2 e-con-full e-flex e-con e-child\" data-id=\"2da43b2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-860dd08 elementor-widget elementor-widget-heading\" data-id=\"860dd08\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Descobreix les nostres activitats dirigides<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-25a56f2 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"25a56f2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm elementor-animation-pulse\" href=\"https:\/\/trevollleida.com\/activitats-dirigides\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">M'apunto!<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c1ca446 e-con-full e-flex e-con e-child\" data-id=\"c1ca446\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-259ff6f elementor-widget elementor-widget-image\" data-id=\"259ff6f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/05\/cardio-antes-o-despues-1024x683.webp\" height=\"534\" width=\"800\" srcset=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/05\/cardio-antes-o-despues-1024x683.webp 1024w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/05\/cardio-antes-o-despues-300x200.webp 300w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/05\/cardio-antes-o-despues-768x512.webp 768w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/05\/cardio-antes-o-despues-1536x1024.webp 1536w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/05\/cardio-antes-o-despues-2048x1366.webp 2048w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/05\/cardio-antes-o-despues-18x12.webp 18w\" sizes=\"(max-width: 800px) 100vw, 800px\" class=\"attachment-large size-large wp-image-5377 sp-no-webp\" alt=\"cardio antes o despues\"> \t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7d81cb8 e-flex e-con-boxed e-con e-parent\" data-id=\"7d81cb8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-67feee3 titulo elementor-widget elementor-widget-heading\" data-id=\"67feee3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Avantatges de fer cardio despr\u00e9s de les peses\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-8e5293d e-con-full e-flex e-con e-child\" data-id=\"8e5293d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6571e65 elementor-widget elementor-widget-heading\" data-id=\"6571e65\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Conservaci\u00f3 d\u2019energia per a moviments m\u00e9s exigents\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-738d59a elementor-widget elementor-widget-text-editor\" data-id=\"738d59a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"text-wrapper\"><div id=\"divText\"><p><span style=\"font-weight: 400;\">Fer peses primer et permet centrar tota l\u2019energia en el treball de for\u00e7a, essencial si vols guanyar m\u00fascul o augmentar c\u00e0rregues. Est\u00e0s fresc\/a, amb millor coordinaci\u00f3 i m\u00e9s capacitat de concentraci\u00f3.<\/span><\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d112307 e-con-full e-flex e-con e-child\" data-id=\"d112307\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e003d14 elementor-widget elementor-widget-heading\" data-id=\"e003d14\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Millor enfocament en la t\u00e8cnica i el control\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9b43855 elementor-widget elementor-widget-text-editor\" data-id=\"9b43855\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"text-wrapper\"><div id=\"divText\"><p><span style=\"font-weight: 400;\">Situar el cardio al final garanteix que la part m\u00e9s t\u00e8cnica (la for\u00e7a) no es vegi afectada per la fatiga. Aix\u00f2 ajuda a mantenir la qualitat i prevenir errors.<\/span><\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7d5e6ac e-con-full e-flex e-con e-child\" data-id=\"7d5e6ac\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-16bb57d elementor-widget elementor-widget-heading\" data-id=\"16bb57d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Efecte sobre la crema de greix postentrenament\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-20a2389 elementor-widget elementor-widget-text-editor\" data-id=\"20a2389\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"text-wrapper\"><div id=\"divText\"><p><span style=\"font-weight: 400;\">Fisiol\u00f2gicament, simplificant, la for\u00e7a afavoreix la lip\u00f2lisi (alliberament d\u2019\u00e0cids grassos), mentre que el cardio de baixa intensitat afavoreix la beta-oxidaci\u00f3 (\u00fas d\u2019aquests \u00e0cids per part de les mitoc\u00f2ndries). Per tant, fer cardio despr\u00e9s pot afavorir un entorn m\u00e9s eficient per a l\u2019oxidaci\u00f3 de greixos, sempre que el context nutricional i la durada ho permetin.<\/span><\/p><p><span style=\"font-weight: 400;\">A m\u00e9s, pots augmentar els \u00e0cids grassos circulants mitjan\u00e7ant:<\/span><\/p><p><span style=\"font-weight: 400;\">\u2013 Una ingesta alta en greixos (oxidaci\u00f3 dels l\u00edpids ingerits).<\/span><\/p><p><span style=\"font-weight: 400;\">\u2013 Dejuni prolongat (mobilitzaci\u00f3 i \u00fas dels dip\u00f2sits de greix corporal), \u00fatil en recomposicions corporals.<\/span><\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-88d4f73 e-flex e-con-boxed e-con e-parent\" data-id=\"88d4f73\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-cc993ae titulo elementor-widget elementor-widget-heading\" data-id=\"cc993ae\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Factors a tenir en compte per decidir l\u2019ordre de l\u2019entrenament\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-89aeed9 e-con-full e-flex e-con e-child\" data-id=\"89aeed9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c540f50 elementor-widget elementor-widget-heading\" data-id=\"c540f50\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Objectius personals: p\u00e8rdua de greix vs. guany muscular\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-947755b elementor-widget elementor-widget-text-editor\" data-id=\"947755b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"text-wrapper\"><div id=\"divText\"><p><span style=\"font-weight: 400;\">Si el teu objectiu \u00e9s perdre greix, fer cardio despr\u00e9s pot ajudar a maximitzar l\u2019oxidaci\u00f3. Si busques for\u00e7a o hipertrofia, prioritza la part de peses i deixa el cardio per despr\u00e9s o per una altra sessi\u00f3.<\/span><\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3ad20ad e-con-full e-flex e-con e-child\" data-id=\"3ad20ad\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9dd96e6 elementor-widget elementor-widget-heading\" data-id=\"9dd96e6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Condici\u00f3 f\u00edsica i experi\u00e8ncia\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f1373aa elementor-widget elementor-widget-text-editor\" data-id=\"f1373aa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"text-wrapper\"><div id=\"divText\"><p><span style=\"font-weight: 400;\">Les persones principiants poden comen\u00e7ar amb cardio breu per activar el cos, per\u00f2 han de controlar la fatiga. Els practicants avan\u00e7ats poden ajustar l\u2019ordre segons la fase d\u2019entrenament i els objectius espec\u00edfics.<\/span><\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-48970e4 e-con-full e-flex e-con e-child\" data-id=\"48970e4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2654e13 elementor-widget elementor-widget-heading\" data-id=\"2654e13\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Temps disponible i prefer\u00e8ncies\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-76ede63 elementor-widget elementor-widget-text-editor\" data-id=\"76ede63\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"text-wrapper\"><div id=\"divText\"><p><span style=\"font-weight: 400;\">A vegades, la millor estrat\u00e8gia \u00e9s la que pots mantenir a llarg termini. Si tens poc temps, combinar cardio i for\u00e7a a la mateixa sessi\u00f3 \u00e9s \u00fatil. L\u2019ordre dependr\u00e0 del teu objectiu i tamb\u00e9 de la teva motivaci\u00f3: hi ha qui prefereix acabar amb cardio per alliberar tensions.<\/span><\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-705f214 elementor-widget elementor-widget-text-editor\" data-id=\"705f214\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"text-wrapper\"><div id=\"divText\"><p><span style=\"font-weight: 400;\">No hi ha una f\u00f3rmula m\u00e0gica. L\u2019ordre ha d\u2019adaptar-se als teus objectius, nivell, sensacions i realitat. Pots alternar segons el dia: for\u00e7a primer en dies de treball muscular, cardio primer en dies m\u00e9s lleugers, o separar les dues disciplines si tens temps.<\/span><\/p><p><span style=\"font-weight: 400;\">Cada cos \u00e9s diferent. L\u2019entrenament ideal \u00e9s el que pots mantenir, et fa sentir b\u00e9 i s\u2019adapta a tu. Escolta el teu cos, defineix les teves metes i pren decisions informades.<\/span><\/p><p><span style=\"font-weight: 400;\">T\u2019animes a provar diferents combinacions per veure qu\u00e8 et funciona millor?<\/span><\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-420c28e e-flex e-con-boxed e-con e-parent\" data-id=\"420c28e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-79bab62 titulo elementor-widget elementor-widget-heading\" data-id=\"79bab62\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Entrades relacionades amb l'article<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8e74fc4 elementor-widget elementor-widget-elementskit-blog-posts\" data-id=\"8e74fc4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"elementskit-blog-posts.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"ekit-wid-con\" >        <div id=\"post-items--8e74fc4\" class=\"ekit-row post-items ekit-blog-post-masonry-inactive\">\n                            <div class=\"post-item ekit-col-4\">\n\n                                            <div class=\"elementskit-post-image-card\">\n                            <div class=\"elementskit-entry-header\">\n                                                                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/alimentacio-nedadors-4-pautes-vitals\/\" class=\"elementskit-entry-thumb\">\n                                        <img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2026\/08\/Alimentacio.png\" alt=\"Alimentaci\u00f3 per a nedadors: com optimitzar la teva dieta per rendir a l&#8217;aigua\">\n                                    <\/a><!-- .elementskit-entry-thumb END -->\n                                                                                                                        <div class=\"elementskit-meta-lists\">\n                                                <div class=\"elementskit-single-meta\"><span class=\"elementskit-meta-wraper\"><strong>14<\/strong>Sep<\/span><\/div>\n                                            <\/div>\n                                                                                                            \n                                \n                                                            <\/div><!-- .elementskit-entry-header END -->\n\n                            <div class=\"elementskit-post-body \">\n                                \n                                                                                                                \n                                    \n                                                                                            <h2 class=\"entry-title\">\n                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/alimentacio-nedadors-4-pautes-vitals\/\">\n                        Alimentaci\u00f3 per a nedadors: com optimitzar la teva dieta&hellip;                    <\/a>\n                <\/h2>\n                                                                                                                                                                                                <p>Si nedes de forma regular a la piscina de Tr\u00e8vol, segur que en algun moment t&#039;has preguntat per qu\u00e8 alguns dies notes les cames lleugeres&hellip;<\/p>\n                                                                                                                                                                        <div class=\"btn-wraper\">\n                                        \n                                                                                    <a class=\"elementskit-btn whitespace--normal\" id=\"\" href=\"https:\/\/trevollleida.com\/es\/blog\/alimentacio-nedadors-4-pautes-vitals\/\">\n                                                                                                \u00a1Leer m\u00e1s!                                            <\/a>\n                                                                            <\/div>\n                                                            <\/div><!-- .elementskit-post-body END -->\n                        <\/div>\n                    \n                <\/div>\n                            <div class=\"post-item ekit-col-4\">\n\n                                            <div class=\"elementskit-post-image-card\">\n                            <div class=\"elementskit-entry-header\">\n                                                                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/dieta-massa-muscular-3-pilars-vitals\/\" class=\"elementskit-entry-thumb\">\n                                        <img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2026\/08\/Dieta-per-guanyar-massa-muscular-claus-per-a-una-hipertrofia-efectiva-i-natural.png\" alt=\"Dieta per guanyar massa muscular: claus per a una hipertr\u00f2fia efectiva i natural\">\n                                    <\/a><!-- .elementskit-entry-thumb END -->\n                                                                                                                        <div class=\"elementskit-meta-lists\">\n                                                <div class=\"elementskit-single-meta\"><span class=\"elementskit-meta-wraper\"><strong>01<\/strong>Sep<\/span><\/div>\n                                            <\/div>\n                                                                                                            \n                                \n                                                            <\/div><!-- .elementskit-entry-header END -->\n\n                            <div class=\"elementskit-post-body \">\n                                \n                                                                                                                \n                                    \n                                                                                            <h2 class=\"entry-title\">\n                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/dieta-massa-muscular-3-pilars-vitals\/\">\n                        Dieta per guanyar massa muscular: claus per a una&hellip;                    <\/a>\n                <\/h2>\n                                                                                                                                                                                                <p>La dieta per guanyar massa muscular \u00e9s, juntament amb l&#039;entrenament i el descans, un dels tres pilars que determinen si el teu cos construeix teixit&hellip;<\/p>\n                                                                                                                                                                        <div class=\"btn-wraper\">\n                                        \n                                                                                    <a class=\"elementskit-btn whitespace--normal\" id=\"\" href=\"https:\/\/trevollleida.com\/es\/blog\/dieta-massa-muscular-3-pilars-vitals\/\">\n                                                                                                \u00a1Leer m\u00e1s!                                            <\/a>\n                                                                            <\/div>\n                                                            <\/div><!-- .elementskit-post-body END -->\n                        <\/div>\n                    \n                <\/div>\n                            <div class=\"post-item ekit-col-4\">\n\n                                            <div class=\"elementskit-post-image-card\">\n                            <div class=\"elementskit-entry-header\">\n                                                                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/menjar-abans-entrenar-5-pautes\/\" class=\"elementskit-entry-thumb\">\n                                        <img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2026\/07\/Disseny-sense-titol-4.png\" alt=\"Qu\u00e8 menjar abans d&#8217;entrenar: La guia definitiva per millorar el teu rendiment\">\n                                    <\/a><!-- .elementskit-entry-thumb END -->\n                                                                                                                        <div class=\"elementskit-meta-lists\">\n                                                <div class=\"elementskit-single-meta\"><span class=\"elementskit-meta-wraper\"><strong>17<\/strong>Ago<\/span><\/div>\n                                            <\/div>\n                                                                                                            \n                                \n                                                            <\/div><!-- .elementskit-entry-header END -->\n\n                            <div class=\"elementskit-post-body \">\n                                \n                                                                                                                \n                                    \n                                                                                            <h2 class=\"entry-title\">\n                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/menjar-abans-entrenar-5-pautes\/\">\n                        Qu\u00e8 menjar abans d&#8217;entrenar: La guia definitiva per millorar&hellip;                    <\/a>\n                <\/h2>\n                                                                                                                                                                                                <p>Si entrenes diverses vegades per setmana per\u00f2 encara no tens clar qu\u00e8 menjar abans d&#039;entrenar, no ets l&#039;\u00fanic. \u00c9s un dels dubtes m\u00e9s freq\u00fcents entre&hellip;<\/p>\n                                                                                                                                                                        <div class=\"btn-wraper\">\n                                        \n                                                                                    <a class=\"elementskit-btn whitespace--normal\" id=\"\" href=\"https:\/\/trevollleida.com\/es\/blog\/menjar-abans-entrenar-5-pautes\/\">\n                                                                                                \u00a1Leer m\u00e1s!                                            <\/a>\n                                                                            <\/div>\n                                                            <\/div><!-- .elementskit-post-body END -->\n                        <\/div>\n                    \n                <\/div>\n                    <\/div>\n    <\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>En el mundo del entrenamiento, pocas preguntas generan tanta discusi\u00f3n como esta: es mejor hacer cardio antes o despu\u00e9s de las pesas?<\/p>","protected":false},"author":8,"featured_media":5375,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[],"class_list":["post-5374","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrenament"],"_links":{"self":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/5374","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/comments?post=5374"}],"version-history":[{"count":0,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/5374\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/media\/5375"}],"wp:attachment":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/media?parent=5374"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/categories?post=5374"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/tags?post=5374"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}