Are you someone who hits the gym regularly but is still unsure about how much cardio to do after weight lifting? You are not alone. Many gym-goers have the same question.
Cardio is an important part of any workout routine. It helps to improve cardiovascular health, burn calories, and reduce stress. However, when it comes to weight lifting, many people are confused about how much cardio they should do and when to do it.
The answer to the question "how much cardio should I do after weight lifting?" is not straightforward. It depends on your fitness goals, your workout routine, and your overall health.
The general recommendation is to do 20-30 minutes of cardio after weight lifting. However, this can vary depending on your fitness level and the intensity of your weightlifting.
My Personal Experience
As a fitness enthusiast, I have experimented with different cardio routines after weight lifting. I found that doing 20-30 minutes of moderate intensity cardio after weight lifting helped me to burn calories and reduce fatigue. However, on days when I did heavy lifting, I reduced my cardio to 10-15 minutes to allow my body to recover.
Factors that Determine How Much Cardio You Should Do After Weight Lifting
1. Fitness Goals: The amount of cardio you do after weight lifting depends on your fitness goals. If your goal is to build muscle and gain strength, then you may want to limit your cardio to avoid burning too many calories. However, if your goal is to lose weight, then doing more cardio can help you achieve your goal faster.
2. Workout Routine: The amount of cardio you do after weight lifting also depends on your workout routine. If you do full-body workouts, then you may need to do more cardio to burn calories. However, if you do split workouts, then you may not need to do as much cardio.
3. Fitness Level: Your fitness level also plays a role in determining how much cardio you should do after weight lifting. If you are new to fitness, then you may need to start with shorter cardio sessions and gradually increase the duration as your fitness level improves.
4. Intensity of Weight Lifting: The intensity of your weight lifting also affects how much cardio you should do. If you do heavy lifting, then you may need to do less cardio to allow your body to recover. However, if you do lighter weights, then you may be able to do more cardio without affecting your recovery.
Benefits of Doing Cardio After Weight Lifting
1. Burns More Calories: Doing cardio after weight lifting helps to burn more calories. This is because weight lifting depletes your glycogen stores, and doing cardio after weight lifting helps to burn fat for fuel.
2. Improves Cardiovascular Health: Cardio after weight lifting also helps to improve cardiovascular health. It increases blood flow and oxygen delivery to the muscles, which helps to reduce the risk of heart disease.
3. Reduces Stress: Cardio after weight lifting also helps to reduce stress. It releases endorphins, which are natural mood boosters, and helps to improve mental health.
Tips for Doing Cardio After Weight Lifting
1. Gradually Increase Duration: If you are new to doing cardio after weight lifting, then start with shorter sessions and gradually increase the duration as your fitness level improves.
2. Choose Low-Impact Exercises: Choose low-impact exercises like cycling, swimming, or using the elliptical machine to reduce the risk of injury.
3. Monitor Your Heart Rate: Monitor your heart rate during cardio to ensure that you are working at the right intensity.
4. Stretch After Cardio: Stretching after cardio helps to reduce muscle soreness and improve flexibility.
Question and Answer
Q: Can I do cardio before weight lifting?
A: Yes, you can do cardio before weight lifting. However, it is recommended to do weight lifting first as it requires more energy and strength.
Q: How often should I do cardio after weight lifting?
A: The frequency of cardio after weight lifting depends on your fitness goals and workout routine. However, doing cardio 2-3 times a week after weight lifting is a good starting point.
Q: Can I do HIIT after weight lifting?
A: Yes, you can do HIIT after weight lifting. However, it is recommended to start with moderate-intensity cardio and gradually increase the intensity.
Q: How long should I wait after weight lifting to do cardio?
A: It is recommended to wait for 10-15 minutes after weight lifting to allow your body to cool down before doing cardio.
Conclusion of How Much Cardio Should I Do After Weight Lifting
Cardio after weight lifting is an effective way to burn calories, improve cardiovascular health, and reduce stress. The amount of cardio you do after weight lifting depends on your fitness goals, workout routine, fitness level, and the intensity of your weight lifting. Start with 20-30 minutes of moderate-intensity cardio after weight lifting and gradually increase the duration and intensity as your fitness level improves.
