Are you a fitness enthusiast who loves lifting weights but is confused about how much cardio to include in your routine? If yes, then you are not alone. Many people are unsure about the right amount of cardio while lifting. In this article, we will discuss the ideal amount of cardio while lifting weights to help you achieve your fitness goals.
How much cardio a week while lifting?
The amount of cardio needed while lifting varies according to your fitness goals. If your aim is to burn fat and lose weight, then you will need to do more cardio than someone who wants to build muscle. A general rule of thumb is to do 150 minutes of moderate cardio or 75 minutes of vigorous cardio per week. This can be split into 30-minute sessions five times a week or 25-minute sessions six times a week.
However, this is just a guideline, and the amount of cardio you need will depend on your individual needs and fitness goals. It's essential to listen to your body and make adjustments to your routine accordingly.
My Personal Experience with Cardio While Lifting
I am a fitness enthusiast who loves lifting weights and also enjoys doing cardio. Initially, I used to do cardio only twice a week for 30 minutes each session. However, I found that it wasn't enough to help me achieve my fitness goals. So, I increased my cardio to 45 minutes per session and started doing it four times a week. This helped me burn more calories and lose weight while still maintaining my muscle mass.
Later, I switched to high-intensity interval training (HIIT) for my cardio sessions, which involved short bursts of intense exercise followed by periods of rest. This helped me burn more calories in a shorter amount of time and improved my cardiovascular fitness, allowing me to lift heavier weights during my strength training sessions.
The Benefits of Cardio While Lifting
Cardiovascular exercise has numerous benefits, such as improving heart health, boosting metabolism, and burning calories. When combined with strength training, cardio can also help you build lean muscle mass, which increases your overall strength and helps you burn more calories even at rest.
Additionally, cardio can help prevent injuries by improving flexibility and mobility, reducing the risk of muscle imbalances, and increasing blood flow to the muscles.
Tips for Incorporating Cardio into Your Lifting Routine
Here are some tips for incorporating cardio into your lifting routine:
- Start with low-intensity cardio and gradually increase the intensity and duration.
- Choose a form of cardio that you enjoy, such as running, cycling, swimming, or dancing.
- Integrate HIIT into your routine to increase calorie burn and improve cardiovascular fitness.
- Do cardio after your strength training sessions to avoid fatigue that could negatively impact your weightlifting performance.
- Experiment with different types of cardio to prevent boredom and keep your routine fresh.
The Importance of Rest and Recovery
While cardio is essential for overall fitness, it's crucial to give your body adequate rest and recovery time to avoid burnout and injury. Make sure to take rest days and listen to your body when it needs a break.
Question and Answer
Here are some frequently asked questions about how much cardio to do while lifting, and their answers:
Q: Should I do cardio before or after lifting weights?
A: It's generally recommended to do strength training before cardio to avoid fatigue that could negatively impact your weightlifting performance.
Q: How often should I do cardio while lifting?
A: The ideal frequency of cardio while lifting depends on your fitness goals. A general guideline is to do 150 minutes of moderate cardio or 75 minutes of vigorous cardio per week.
Q: Can too much cardio negatively impact muscle gain?
A: Yes, too much cardio can negatively impact muscle gain by increasing the calorie deficit and reducing the body's ability to recover from strength training sessions.
Q: Can cardio help me build muscle?
A: Cardio can help you build lean muscle mass when combined with strength training by increasing blood flow to the muscles and improving overall cardiovascular fitness.
Conclusion of How Much Cardio a Week While Lifting
In conclusion, cardio is an essential component of any fitness routine, especially when combined with strength training. The ideal amount of cardio while lifting depends on your fitness goals and individual needs. It's crucial to listen to your body and make adjustments to your routine accordingly. Remember to prioritize rest and recovery to avoid burnout and injury.
