Do you often find yourself wondering what cardio to do after a workout? You’re not alone. Many people struggle with figuring out which type of cardio to do, how long to do it for, and when to do it. But fear not, as we’ve put together this ultimate guide to help you make the most out of your post-workout cardio routine.
After an intense workout, your body is still burning calories at a higher rate than when you’re at rest. However, adding cardio to your routine can further increase calorie burn and help with weight loss or maintenance. It can also improve cardiovascular health and increase endurance levels.
The Target of Post-Workout Cardio
The target of post-workout cardio is to maximize the benefits of your workout and promote recovery. It’s important to choose the right type of cardio, as different activities target different muscle groups and use different energy systems. The right type of cardio can help with muscle recovery, reduce soreness, and improve overall fitness levels.
So, what cardio should you do after a workout? Here are some options:
1. Low-Intensity Steady-State Cardio (LISS)
LISS is a low-intensity exercise that involves steady-state cardio activities such as walking, cycling, or swimming. It’s a great option for beginners or those looking for a less intense cardio workout. LISS can help with recovery by increasing blood flow and reducing muscle soreness.
2. High-Intensity Interval Training (HIIT)
HIIT is a high-intensity exercise that alternates between short bursts of intense activity and periods of rest or low-intensity activity. It’s a great option for those looking to burn more calories in a shorter period of time. HIIT can also improve cardiovascular health and increase endurance levels.
3. Stretching
Stretching is a great way to improve flexibility and reduce muscle soreness after a workout. It can also help with recovery by increasing blood flow to the muscles.
4. Yoga
Yoga combines stretching, strength training, and relaxation techniques to improve overall fitness levels. It’s a great option for those looking to reduce stress and improve flexibility.
The Importance of Timing
The timing of your post-workout cardio is also important. It’s best to wait at least 30 minutes after your workout before starting cardio to allow your body to recover. This will also help prevent injury and reduce the risk of overtraining.
How Long Should You Do Cardio?
The duration of your cardio session depends on your fitness level and goals. For beginners, it’s best to start with 10-15 minutes of cardio and gradually increase the duration as fitness levels improve. Aim for at least 30 minutes of cardio per session for maximum benefits.
Personal Experience
I personally prefer to do low-intensity steady-state cardio after a workout. I usually go for a brisk walk or hop on the stationary bike for 20-30 minutes. I find that this helps with muscle recovery and reduces soreness the next day.
However, I also incorporate high-intensity interval training into my routine once or twice a week for a more challenging cardio workout. I usually do a 20-minute HIIT workout on the treadmill or bike.
FAQs About What Cardio to Do After Workout
Q: Is it okay to do cardio before a workout?
A: Yes, it’s okay to do cardio before a workout. However, it’s important to warm up properly and not overdo it to prevent injury.
Q: How often should I do post-workout cardio?
A: It’s recommended to do post-workout cardio at least 3-4 times per week for maximum benefits.
Q: Should I do cardio on rest days?
A: It’s okay to do low-intensity cardio on rest days to promote recovery. However, it’s important to listen to your body and not overdo it.
Q: Can I do different types of cardio on different days?
A: Yes, you can do different types of cardio on different days to prevent boredom and target different muscle groups.
Conclusion of What Cardio to Do After Workout
In conclusion, post-workout cardio is a great way to maximize the benefits of your workout and promote recovery. It’s important to choose the right type of cardio, time it properly, and gradually increase the duration and intensity. Incorporating a mix of low-intensity steady-state cardio, high-intensity interval training, stretching, and yoga into your routine can help improve overall fitness levels and reduce the risk of injury.
