Are you someone who hits the gym regularly but is confused about how long to do cardio after weights? If yes, then don't worry. You are not alone. A lot of gym-goers struggle with this question. But, it's essential to know the answer for maximum efficiency and gains.
Many people don't realize that doing cardio after weights can be beneficial in many ways, but only if done correctly. However, if done incorrectly, it can hamper your gains and progress. This is where the confusion lies.
How Long to Do Cardio After Weights?
The answer to this question is straightforward. You should do cardio after weights for at least 20-30 minutes. This duration is enough to get your heart rate up, burn some calories, and speed up your recovery process. However, the exact time depends on your fitness goals, body type, and workout routine.
If you are looking to build muscle and strength, then doing high-intensity cardio after weights can hinder your progress. In this case, you should keep the duration short and not exceed 20 minutes. On the other hand, if you are looking to lose fat and improve endurance, then you can increase the duration to 30-40 minutes.
It's also essential to note that doing cardio before weights can be counterproductive as it can tire your muscles and hamper your strength training. Therefore, it's always recommended to do weights first and then cardio.
Personal Experience
As a fitness enthusiast, I have tried both short and long durations of cardio after weights, depending on my fitness goals. When I was trying to build muscle, I kept the duration short and did cardio for only 10-15 minutes. However, when I shifted my focus to fat loss, I increased the duration to 40-45 minutes, and the results were impressive.
Benefits of Doing Cardio After Weights
There are several benefits of doing cardio after weights, such as:
- Helps in burning more calories
- Improves heart health and endurance
- Speeds up recovery process
- Increases metabolism
- Reduces stress and anxiety
Factors to Consider
Before deciding how long to do cardio after weights, you should consider the following factors:
- Your fitness goals
- Your body type
- Your workout routine
- Your diet and nutrition
Tips for Getting the Most Out of Cardio After Weights
Here are some tips that can help you get the most out of cardio after weights:
- Stay hydrated
- Eat a balanced meal before and after the workout
- Choose the right type of cardio, such as HIIT, steady-state, or LISS
- Gradually increase the duration and intensity
- Listen to your body and don't push yourself too hard
My Personal Experience
When I was trying to build muscle, I kept the duration of cardio after weights short and did it for only 10-15 minutes. However, when I shifted my focus to fat loss, I increased the duration to 40-45 minutes, and the results were impressive.
Question and Answer
Q. What is the best type of cardio after weights?
A. The best type of cardio after weights depends on your fitness goals. If you are looking to burn fat and improve endurance, then steady-state cardio or LISS is the best option. However, if you want to burn fat and maintain muscle mass, then HIIT is the best option.
Q. How long should I rest between weights and cardio?
A. You should rest for at least 5-10 minutes between weights and cardio to allow your body to recover and adjust to the change in activity.
Q. Can I do cardio before weights?
A. It's not recommended to do cardio before weights as it can tire your muscles and hamper your strength training. Always do weights first and then cardio.
Q. Can I do weights and cardio on the same day?
A. Yes, you can do weights and cardio on the same day. However, it's essential to prioritize weights over cardio and keep the duration and intensity in check to avoid overtraining.
Conclusion of How Long to Do Cardio After Weights
Knowing how long to do cardio after weights can make a significant difference in your fitness journey. It can help you achieve your fitness goals efficiently and effectively. Remember to consider your fitness goals, body type, and workout routine before deciding the duration of cardio after weights. Also, make sure to stay hydrated, eat a balanced meal, and listen to your body to avoid injury and overtraining.
