Are you confused about how much cardio you should do when lifting weights? Do you want to know whether cardio is necessary for weightlifting? If yes, then you have come to the right place. This article will help you understand how much cardio you should do when lifting weights and why it is important.
If you are someone who loves weightlifting, you might have heard that cardio can interfere with your muscle gains. However, it is not entirely true. Cardio is essential for maintaining a healthy heart and lungs, and it can also help you burn more calories, which in turn can help you lose fat. But the question is, how much cardio should you do when lifting weights?
How Much Cardio Should You Do When Lifting Weights?
The amount of cardio you should do when lifting weights depends on your fitness goals. If your goal is to lose weight, then you should do more cardio. However, if your goal is to gain muscle, then you should focus more on weightlifting and do moderate cardio. According to the American Heart Association, adults should get at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic exercise per week, or a combination of both. This means you can do 30 minutes of moderate-intensity cardio, five days a week, or 25 minutes of vigorous cardio, three days a week.
If you are a beginner, you should start with a low to moderate intensity cardio workout, such as walking, jogging, or cycling. As you progress, you can increase the intensity and duration of your cardio workout. However, you should not do too much cardio as it can interfere with your muscle gains. Ideally, you should limit your cardio workout to 30-45 minutes per session, and 3-4 times a week.
Benefits of Cardio When Lifting Weights
When you lift weights, your muscles need oxygen to produce energy. Cardio can help improve your heart and lung function, which in turn can improve your endurance and allow you to lift heavier weights for a longer time. Cardio can also help you burn more calories, which can help you lose fat and achieve a leaner physique.
In addition, cardio can help prevent muscle soreness and improve your recovery time between workouts. It can also help reduce your risk of developing heart disease, type 2 diabetes, and other chronic diseases.
Types of Cardio You Can Do When Lifting Weights
There are different types of cardio you can do when lifting weights, including:
- Walking
- Jogging
- Cycling
- Swimming
- High-Intensity Interval Training (HIIT)
- Circuit Training
You can choose the type of cardio that suits your fitness level and preferences. It is important to switch up your cardio routine to prevent boredom and keep your body challenged.
How to Incorporate Cardio into Your Weightlifting Routine
If you want to incorporate cardio into your weightlifting routine, you can do it before or after your weightlifting workout. However, it is important to note that doing cardio before weightlifting can deplete your energy and make it harder for you to lift weights. On the other hand, doing cardio after weightlifting can help you burn more fat as your body is already in a fat-burning mode.
You can also do cardio on your rest days to give your muscles time to recover. However, it is important to listen to your body and avoid overtraining.
Question and Answer
Q: Can too much cardio interfere with muscle gains?
A: Yes, doing too much cardio can interfere with muscle gains as it can deplete your energy and make it harder for you to lift weights. Ideally, you should limit your cardio workout to 30-45 minutes per session, and 3-4 times a week.
Q: Is cardio necessary for weightlifting?
A: While cardio is not necessary for weightlifting, it can help improve your heart and lung function, burn more calories, and prevent muscle soreness. It is important to find the right balance between weightlifting and cardio based on your fitness goals.
Q: Can cardio help with weight loss?
A: Yes, cardio can help with weight loss as it can help you burn more calories and lose fat. However, it is important to combine cardio with a healthy diet and weightlifting to achieve optimal results.
Q: How often should I do cardio when lifting weights?
A: The amount of cardio you should do when lifting weights depends on your fitness goals. Ideally, you should do moderate cardio for at least 150 minutes per week or vigorous cardio for at least 75 minutes per week, or a combination of both.
Conclusion
Cardio is an essential component of a well-rounded fitness routine, and it can help you achieve your fitness goals when combined with weightlifting and a healthy diet. The amount of cardio you should do when lifting weights depends on your fitness goals, and it is important to find the right balance between the two. By following the guidelines in this article, you can incorporate cardio into your weightlifting routine and achieve optimal results.
