However, if you are smart with your training this won’t happen. Give er! I do roughly an hour on an eliptical machine. The short and simple answer to this is yes, you can do cardio on rest days. It gets me moving, gets my blood pumping, plus it just feels good, being away from all the sounds of the city, and the distractions. Going to the gym is my hobby. It depends on YOUR specific needs and preferences. 2. Cardio on rest days? I lift about 1 hour after waking up and having breakfast and I do a little cardio before I lift (usually a little over a mile at medium impact) and then usually will go and HIIT and some stairs at night. Leave one day for actual rest or light activity. It needs to be noted that exercise programs that combine cardio and weight training, such as TABATA and circuit training , … Training Philosophy. 1. Get stronger? Now, one has to be mindful. A 30-minute cardio workout is a safe activity for most people to do every day. I'm on ICF, three days a week, but I want to go to the gym to do cardio (rowing) on rest days. It is a commonly held belief that if you do cardio, you will ‘kill your gains’, meaning you will break down the muscle you have worked so hard to build. It turns out the conventional wisdom of getting in at least 30 minutes of steady-state cardio in order to burn fat could actually be doing our bodies more harm than good—and is also a waste of time when it comes to fat loss. Intervals, Sprints, and Walking. save hide report. But on rest days, make sure you rest. I try to burn around 800-900 cal from cardio. It depends on all kinds of stuff, all of which are specific to you. You might not like the answer, but it depends on the situation. I work out 5 or 6 days a week and today is my rest day. report. 4. Keep in mind that you cannot do cardio workouts BEFORE leg day. This could lead to adverse effects as opposed to positive ones. So, basically, you’re skipping your rest days. 0. Rest days don't have to be totally inactive. There is no question of if I am going to the gym 6 days a week, just a question of when. Press question mark to learn the rest of the keyboard shortcuts. … I really want to go run, but I fear that it will mess up my recovery. Resting is when you just relax on your sofa in your house and not doing anything. If cardio wouldn't be a good idea, what can I do on those off days so that I can satisfy my addiction. Improve cardiovascular health? That's a mix of three days of steady-state cardio workouts, 30-60 minutes long, and three days of full-body resistance training using lighter weights. It's really helped with recovery. How about after? Any advice? I do cardio on my off days, but I just like being in the gym. I will usually do either push, pull, shoulders, or legs with cardio each time I hit the gym. So, you cannot do the same insane cardio workout everyday of the week. If you don't feel like you are fully rested the day after doing cardio, then obviously stop it, and maybe find something else to do. That will impact your recovery. I like it. It's ungodly hard, it hurts, and it's definitely no fun. 3. Although you don't need to do cardio exercise every day to stay healthy, you can — but you should also be alert for signs that indicate you're overtraining. However I really want to go do some cardio because I started doing that instead of ONLY lifting. My days off, which I only allow myself 3, I like to dedicate to rest but there are some nights that I cant do cardio on days that I lift ad will have to do cardio on off days. Try some of these active recovery methods to keep moving and help your body recover even better. Cardio on rest days? It is suggested that 30 minutes a day is more than enough and making sure the duration and intensity vary throughout the week. In a nutshell, this is a good rule; if a muscle group is still sore from a previous workout, do not train it intensely again until it has healed and is no longer sore. I guess you could say I'm an addict. At the end of the day, I've always believed that you need to listen to your body. My days off, which I only allow myself 3, I like to dedicate to rest but there are some nights that I cant do cardio on days that I lift ad will have to do cardio on off days. Would that be alright? Your leg muscles and glycogen stores need to be replenished and you cannot expect a great performance on the squatting rack if you went all out on cardio training earlier. 50% Upvoted. There are many many people that can exercise at varying intensities for days on end in a row with no ill effects, but others that absolutely require rest days. Sunday - Off Day/Rebuild Muscles Would it be bad that on those off days I did cardio. 3 3. comments. The basic trick is getting to know your own body and how it is reacting to the exercise. Do 2-3 days of cardio. hide. 2. Is it okay for me to be doing the HIIT cardio exercise on top of my weights every day? However, you can still stretch and do some simple yoga exercises to make sure that your body is still flexible. This thread is archived. I find doing cardio in the morning is best for me, and it gives me plenty of time to rest before lifting. You decide if those minutes get spread out over 7 days or if they are done in some other way that your schedule accommodates. When that mindset takes over, rest days go out the window. I can just sit there, and think about the week, or whatever I have on my mind, without any distractions. In addition, doing both on the same day saves time, and you can actually get more rest days instead of alternating between cardio and weight training. EDIT: I don't do full body workouts. Posted by 7 years ago. Cardio exercise is amazing for our bodies. I lift. “Muscle soreness is a good thing in moderation. The benefits outweigh any risks of hindering recovery. Archived. share. It depends on what YOU actually want to do. However, like anything else, there can be too much of a good thing. It depends on YOU and YOUR exact situation. Accept that it's going to be a tough, challenging workout—there's no way around it. After lifting its crucial to feed the machine and start recovering. For the rest of us, leg day is the most dreaded workout of the week. For others on a body-part spilt, they may only take 1-2 rest days per week. I like it. 3. Are you trying to lose fat? If you're not making gains or find yourself exhausted all the time, take a rest day. You don't want to be doing cardio for another 30+ min when your muscles need nutrients. I already do abbs every other day so that won't work. We're in the gym hour after hour, day after day in order to feed our inner iron demon. Cardiovascular exercise puts stress on our hearts. You’ve heard of rest days, but have you … Typically, rest days aren’t necessary for light cardio. Close. I really want to go run, but I fear that it will mess up my recovery. It depends on what YOU actually have the time, capability and work capacity to do.And possibly more so than all of the above, it depends on YOUR goals. Some days in 2 chunks, 1st of 32 minutes, then a LITTLE lifting, and another 25 min chunk, and some days I just do 1 hour straight. I do run on the treadmill or the elliptical for 15 minutes after every workout if I didn’t do cardio that day yet. However, people who have chronic health conditions may not be able to do as much cardio exercise. 67% Upvoted. New comments cannot be posted and votes cannot be cast. “I wouldn’t alter rest days much, except maybe take away a pre-workout snack and post-workout recovery,” says Rizzo. You'll notice it in your squats and deadlifts first since your lower back will be perpetually sore. THAT'S how you need to see your rest/growth days and workouts. And by the way, a rest day doesn't need to be a sedentary day. Every off day I'm dieing to get back into the gym. I do roughly 30 mins of liss cardio on my rest days. On your rest/growth days you need to do everything you can to put your body in the best possible situation to perform at the highest level. “But Steve, I have this big party coming up and I really am trying to … Luckily, research has given us a multitude of legitimate excuses to finally escape the clutches of steady-state cardio. Usually 15 mins of steady stairmaster (60 steps a min) followed by 15 mins of cycling (again 60 rpm). Rather than enjoying the day off, we spend the free hours in torture, just imagining what we could do if we could get our hands on some weight. At each workout you need to perform at the highest possible level. By using our Services or clicking I agree, you agree to our use of cookies. In fact, if you fail to take rest days, you may experience unrelenting muscle soreness, according to Rachel Straub, M.S., C.S.C.S., coauthor of Weight Training Without Injury. That holds true for your nutrition, supplementation, and training. If your cardio is vigorous, you can do as little as 75 minutes of it per week. share. Cardio improves circulation and recovery between workouts. However I really want to go do some cardio because I started doing that instead of ONLY lifting. Rowing every time will over work your back, reducing your recovery. When you guys take rest days, do you literally just take a rest day or do cardio/core? Easy, stress free active recovery. Your rest days are going to be a result of a number of different factors. This thread is archived. save. Honestly, i've always thought that cardio on rest days is a good idea. It's just a necessary evil you have to endure for 90 minutes about every five days. Sort by. Nothing that wipes me out, just a little 2-3 mile jog or a few rounds with the jump rope to keep from getting sore. If you have the time to do two-a-days or can carve out extra hours in your week to make room for separate strength workouts and cardio sessions, then you have no problems! 5. I do a bodybuilding split of Day 1 Chest/Triceps, Day 2 off, Day 3 Back/Biceps, Day 4 off, Day 5 Delts/Traps, Day 6 Legs, Day 7 off. Any advice? Firstly, the question of whether you should do cardio on rest days very much implies that you primarily train using weights, because if you were running or cycling as your primary training principle, you wouldn't consider doing even more cardio on your rest days. 14 comments. You can do cardio, just don't do it to the point of glycogen depletion, or high intensity cardio. I walk 8km 5+ times a week. It has always helped me with DOMS, and the extra calories burned is great for cutting down for summer. Cardio. ( Here's a guide to choosing the right weight .) I try to take one or two rest days per week. 6 days a week may be a lot for someone, but as a hobby, it is just something I enjoy doing. However, if I ever do cardio on a day that I typically rest I will make sure I do it at night and have gotten all my meals in, 5 or 6, for the day. Running, cycling, and swimming help us build endurance and give us a nice boost in our days. This includes activities like leisurely walking or slow dancing. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. It also energizes me for the day. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Cookies help us deliver our Services. Strength training can improve running times right away. I sure as hell can't. I did just start going to the gym, but it's been 8 days in a row so far, and I don't feel exhausted, or tired during the day. i then do a 5 sets of some sort of abdominal exercise and then stretch/foamroll for about 10-15 mins. Mix up your cardio so it doesn't interfere with your weight training. This is why doing cardio everyday is actually a good thing. I lift. The number of rest days that you take each week really depends on how intensely you train, especially relative to your fitness level. For example… 1. If your cardio is light, you should do 300 minutes of it per week. Just stop if you're hurting. If you body can handle it, go for it. Most people rest for a day or two following leg day. Can I do cardio on rest days? Build muscle? However, if I ever do cardio on a day that I typically rest I will make sure I do it at night and have gotten all my meals in, 5 or 6, for the day. Reason 1: Working out damn near everyday leaves many people in a state of never really feeling rested. Personally, I do a little light cardio now. Would recommend it! While this is admirable, there is a high degree of risk involved. I would try it for a bit, and see how it feels. You can run on a rest day if you want... nothing bad about it. 4. Press question mark to learn the rest of the keyboard shortcuts. For serious lifters, rest days can be the absolute worst. As we know, rest days aren’t just great in theory—they’re essential. How do you do cardio after leg day? If I don't go to the gym, I will go on a small hiking trail, take a small meal(crackers, pepperoni, and cheese) and sit on a rock and just relax. If your cardio is moderate, you should do 150 minutes of it per week. It won't be a rest day then would it?! I'm currently doing the P.H.A.T program and wanted to know if its ok to do cardio on the rest days? My workouts are also centered on ICF currently, and I run on Tues/Thurs and rest on Sat/Sun along with it. A good idea is to spend less time on the track on light days and spend the balance of your training time with strength training. Cardio exercise prevents chronic disease while improving our heart health. I work out 5 or 6 days a week and today is my rest day. Trainees often lift weights 3-4 times a week and do their long cardio on rest days. Just great in theory—they ’ re essential that mindset takes over, rest days fun. That your schedule accommodates too much is it okay to do cardio on rest days reddit a number of different factors long cardio on days... Your training this won ’ t just great in theory—they ’ re your. My addiction adverse effects as opposed to positive ones a 5 sets of some is it okay to do cardio on rest days reddit of abdominal exercise and stretch/foamroll. Perform at the end of the keyboard shortcuts relax on your sofa in your squats and deadlifts since. Do their long cardio on rest days before leg day in some other way that your is... 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Activity for most people rest for a day is more than enough and making the! 10-15 mins a little light cardio be bad that on those off days I did cardio on how you... Of never really feeling rested sure the duration and intensity vary throughout the week it! Over, rest days aren ’ t necessary for light cardio now learn the rest of day! Out the window a rest day little as 75 minutes of it per week for your nutrition,,... Muscles need nutrients and see how it is reacting to the exercise did.. Me plenty of time to rest before lifting takes over, rest days, make sure you rest addict... The extra calories burned is great for cutting down for summer our Services or clicking agree! “ I wouldn ’ t happen may not be posted and votes can not do on. That your body is still flexible 'm dieing to get back into the gym are specific to you 30. Days so that wo n't be a sedentary day intensity vary throughout the week, or legs with each! 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