Is it OK to do Cardio on a weight training rest day?

Asked by: Bennie Hurst

The short and simple answer to this is yes, you can do cardio on rest days. It is a commonly held belief that if you do cardio, you will ‘kill your gains’, meaning you will break down the muscle you have worked so hard to build. However, if you are smart with your training this won’t happen.

Should I do cardio on lifting rest days?

That depends on your individual goals. If you primarily want to build muscle, you do not need to do cardio on your rest days. However, if you want to strip fat and keep your cardiovascular fitness up, it is recommended you do a light cardio session like a run or swim between weight sessions.

Does cardio on rest days affect muscle growth?

You can do it on off days or after your strength training workouts. Intensity and volume are both pretty low, so this type of interval won’t impact your muscle growth or strength at all. This form of cardio is one step up the intensity ladder from Recuperation/Recovery Cardio.

Is it OK to do weight training and cardio on the same day?

The researchers who performed this study also stated that daily training without a recovery period between sessions (or training twice a day) is not optimal for neuromuscular and aerobic improvements. So ideally, if you want to get stronger, you should separate your cardio and strength workouts by more than six hours.

What should you do on rest days when lifting weights?

Do’s

• Eat right & hydrate. It often goes without saying that eating well and staying hydrated are incredibly important when it comes to any exercise routine. …
• Corrective Exercises. This is one of the harder ways to spend your rest days. …
• Stretches. …
• HIIT or Strength Training. …
• Overeat.

How long should I do cardio on rest days?

Rest days are a perfect opportunity for LISS cardio, or low-intensity steady-state cardio. This is a form of cardio where you maintain the same low-intensity pace for a set period of time. Typically it calls for a minimum of 30 minutes, but when it comes to doing it on rest days, 20-30 minutes is a perfect goal.

Can I go for a run on my rest day?

“Runners should take 2-3 rest days each week. Those rest days can include light exercise as long as the focus remains recovery from the physical stress of running.

Is cardio killing my gains?

It’s a fitness myth that cardio causes your muscles to shrivel up or prevents them from growing. What’s crucial, however, is that cardio doesn’t limit your capacity to perform strength training. Equally, recovery is key for muscle growth, so make sure you aren’t overtraining.

Will 30 minutes of cardio burn muscle?

So, does cardio really burn muscle? No. If you do cardio incorrectly, it can slow your rate of muscle growth by interfering with your strength training workouts and dampening the anabolic effects of weightlifting. But it won’t make you lose muscle if you sidestep these blunders, which is easy to do.

Should I reduce calories on rest days?

If they want weight loss along with muscle growth, reducing calories on rest days can help. The body does still needs nutrients to aid in recovery. As long as these needs are met, calories can be lowered slightly.

Do you need rest days from weight training?

Making sure you have at least 2-3 rest days per week is ideal for maximum recovery and increased strength. Remember, it’s not just how hard you train but how well you recover!

How often should I take a rest day from lifting weights?

Plan to take one to two days off from the gym each week, and pay attention to your body during and after your workouts. If you feel exceptionally sore or fatigued, extra rest can help your body recuperate so you’ll get more out of your time at the gym.

Do muscles grow on rest days?

Rest allows your muscles to rebuild and grow. And when you have more muscle, you’ll burn more calories at rest. That’s because muscle burns more energy than fat. Additionally, when you feel refreshed, you’ll be more likely to stick to your exercise routine.

What are signs of overtraining?

Lifestyle-related signs of overtraining

• Prolonged general fatigue.
• Increase in tension, depression, anger or confusion.
• Inability to relax.
• Poor-quality sleep.
• Lack of energy, decreased motivation, moodiness.
• Not feeling joy from things that were once enjoyable.