How Often Should You Do Cardio When Lifting?
Are you a fitness enthusiast who loves lifting weights and doing cardiovascular exercises? If so, you might be wondering how often you should do cardio when lifting. It can be challenging to find the right balance between these two types of exercises, especially if you are new to fitness or have a busy schedule. However, it is crucial to understand the benefits and drawbacks of doing cardio when lifting and how to incorporate them into your workout routine.
The Answer
The answer to the question of how often you should do cardio when lifting depends on your fitness goals, preferences, and physical condition. Generally, experts recommend doing cardio at least three to five times a week, depending on the intensity and duration of your workouts. If you are new to fitness or have a sedentary lifestyle, it is best to start slowly and gradually increase the frequency and intensity of your cardio workouts over time. On the other hand, if you are an experienced athlete or bodybuilder, you may need to do more or less cardio depending on your goals and training regimen.
Moreover, the type of cardio you do also matters when it comes to how often you should do it. For example, high-intensity interval training (HIIT) is more effective at burning fat and improving cardiovascular health than low-intensity steady-state (LISS) cardio, but it also requires more recovery time and can be harder on your joints and muscles. Therefore, you need to find a balance between the type, frequency, and intensity of your cardio workouts to achieve your fitness goals and avoid injuries or burnout.
Personal Experience: Doing Cardio When Lifting
As a fitness enthusiast and personal trainer, I have tried different approaches to doing cardio when lifting over the years. At first, I used to think that cardio was boring and useless, and that lifting weights was the only way to build muscle and lose weight. However, I soon realized that cardio had many benefits, such as improving my endurance, lung capacity, and overall health.
Currently, I do cardio at least four times a week, alternating between HIIT and LISS depending on my mood and energy levels. I usually do cardio after my weightlifting sessions, as a way to cool down and burn some extra calories. I also like to vary my cardio exercises, such as running, cycling, swimming, or jumping rope, to avoid boredom and challenge my body in different ways.
The Benefits and Drawbacks of Doing Cardio When Lifting
There are many benefits of doing cardio when lifting, such as:
- Burning more calories and fat
- Improving cardiovascular health and lung capacity
- Boosting endurance and stamina
- Reducing stress and anxiety
- Increasing energy levels and productivity
However, there are also some drawbacks of doing cardio when lifting, such as:
- Increasing the risk of fatigue, injury, or burnout
- Interfering with muscle growth and recovery
- Reducing the quality and intensity of weightlifting sessions
- Causing boredom or lack of motivation
Tips for Doing Cardio When Lifting
To maximize the benefits and minimize the drawbacks of doing cardio when lifting, you can follow these tips:
- Choose the right type of cardio for your goals and preferences
- Gradually increase the frequency and intensity of your cardio workouts
- Do cardio after your weightlifting sessions, not before
- Keep your cardio sessions short and intense, not long and steady
- Vary your cardio exercises and routines to avoid boredom and plateaus
Question and Answer
Q: How much cardio should I do per week when lifting?
A: Experts recommend doing cardio at least three to five times a week, depending on the intensity and duration of your workouts.
Q: Can cardio interfere with muscle growth and recovery?
A: Yes, excessive cardio or low-intensity cardio can interfere with muscle growth and recovery, especially if done before weightlifting sessions.
Q: What are the best cardio exercises for lifting?
A: The best cardio exercises for lifting include high-intensity interval training (HIIT), plyometrics, sprints, and other explosive movements that challenge your muscles and cardiovascular system.
Q: How can I avoid burnout or boredom when doing cardio and lifting?
A: You can avoid burnout or boredom by varying your cardio exercises and routines, listening to music or podcasts, working out with a partner or coach, or setting realistic and achievable goals.
Conclusion of How Often Should You Do Cardio When Lifting
In conclusion, doing cardio when lifting can be a great way to improve your fitness and health, as long as you find the right balance and approach. By following the tips and advice in this article, you can optimize your cardio and lifting workouts and achieve your goals faster and safer. Remember to listen to your body, stay consistent, and enjoy the process of becoming a better version of yourself.
