Results 1 to 5 of 5 Thread: Cardio on rest days (5x5 stronglifts)? If hypertrophy is your main goal, it’s wise to perform cardio on non-lifting days in order to spare as much muscle tissue as possible. Your nervous, immune, and hormonal systems also get back to a situation conducive to growth and performance. If possible, spend your time doing something active (low intensity) with family and friends. What really worked well for me was this: day 1- cardio day 2- lift day 3- off Do a couple cycles like that and then take 2 days off now and then. People tend to view their progress in arbitrary blocks of time–weekly, monthly, quarterly. Followers 0. But there are some who use the two following days for a relaxed, slow cardio … We can generally perform cardio in two ways: 1.Low-intensity steady state (LISS) – this is where you elevate your heart rate moderately (120-140 beats per minute) and keep it there for an extended period (20-60+ minutes). So if you do leg-intensive cardio today, it will directly affect muscle growth in your legs. I recommend beginning with one, 15-20 minute cardio session on one of your off days from training. Rest Day Best Practice #1: Meal Prep. Finally, try to separate your cardio from leg days by at least a day. and working out 2 days on 1 day off. and can I do that in the morning when I wake up? After all, DOMS is at its worst after 24 hours of an intense leg workout. All in all, rest days are extremely important when it comes to building muscle and staying fit. By vtec_yo, February 13, 2012 in Natural Bodybuilding. Personal preference and how well you recover really. If you absolutely must perform cardio on lifting days, look to keep the two sessions as far apart as possible. The most popular bodybuilding message boards! Get cardio in on your off days or as far away from strength training as possible. Gold; 69 3599 posts; Posted February 13, 2012. Advanced Search. Reason 2: Doing cardio on rest days is generally unnecessary to build muscle and/or lose fat. 2-4 thirty minute cardio sessions every week should be the perfect amount to start with. Our lab and others have found that the effects of cardio are specific to the muscle worked. The Idealized Rest Day in Food “I wouldn’t alter rest days much, except maybe take away a pre-workout snack and post-workout recovery,” says Rizzo. Low-intensity cardio should be done after your lifting session or on your active-rest days, and should last 30-45 minutes to build muscular and respiratory endurance. I feel the elliptical and brisk walk would be my primary options. I have done ss for over a year and I do cardio on off days. The most popular bodybuilding message boards! Wrap Up. Picture the life of a male lion. Just because you have two high-intensity days doesn't mean you take the rest of the week off. Obi Obadike, M.S., is a celebrity trainer and fitness author who holds a Master of Science … Third best, if you don't have a choice, would be to do the cardio work at the beginning of your workout and then lift. Otherwise you risk impairing your gains.11 Home › Bodybuilding › Cardio › Avoid Long Cardio Sessions on Rest Days. They watch the young or patrol the territory. But doing cardio after weights or on active rest days is unlikely to hinder your performance, at all. In fact, it will probably improve your performance! Female Bodybuilding » Cardio on rest days (5x5 stronglifts)? Will moderate cardio (swimming) have any adverse effects on muscle development / growth on rest days? "Growth days" make you grow directly by allowing you to recover. I really think I should do some cardio to kind of tighten up my whole routine. The use of low-intensity cardio, done either pre or post weight training, allows one to burn more calories while not … I wouldn't think having two consecutive rest days would be a bad thing. HIIT and steady state cardio: Which is the best cardio for bodybuilding? Bodybuilding with 30 second rest between sets is cardio!” That’s because fat loss is all about energy balance. Whether it's less intense, volume-focused workouts, recovery workouts, or some other plan, there are still options to keep you in the gym on the regular. I understand the importance of a full rest day, but curious if I should expect hampered gains if I did 30 minutes of light elliptical, a brisk walk, a light jog or light row? Thread Tools. Low-Moderate Intensity Cardio On Weight Training Days: As stated in the intro, bodybuilders primarily use cardio as a means in increase their caloric expenditure (Cardiovascular training has a TON of other health benefits, but we will not touch on those benefits here). It’s important to remember that eating on rest days is vital as it helps your body recover more efficiently. what do you guys think is the best ammout of rest days, both on and off of a cylce. vtec_yo 69 vtec_yo 69 Taller than you. The second best option is to do them at different times in the day, like cardio in the morning and lifting in the afternoon. This includes activities like leisurely walking or slow dancing. Low-Intensity Cardio Do's and Don'ts. View Profile View Forum Posts Registered User Join Date: Jan 2015 Age: 27 Posts: 55 Rep Power: 71. At the moment I'm working out 3-4 times a week but I've been doing cardio every day(on workout days I get up at 5:30 a.m. to workout and run at around 6 that night). DO: Use it as a warm-up before strength training, but limit the time to 10 minutes, max. The most popular bodybuilding message boards! Natural Bodybuilding ; Cardio on rest days. My goal is to be able to run a reasonable-good 2-3 minute mile and I'm curious if running every day, w/o rest, is "hurting" my cardio progress? If that’s not enough, add a second, and so on. I know, I know–“as long as it helps to put you back in that caloric deficit…” I guess, my question is a bit more nuanced than that. So let's assume you train 4 times a week lifting weights, which leaves 3 potential rest days a week. Cardio on rest days. Similarly, if you want to lose fat but you’re creating your required caloric deficit through diet alone, then again there is no need for doing any cardio on your off days. Really depends on how you feel. As we know, a healthy body is made in the kitchen, not in the gym. What Kind of Cardio Exercise is Best for Bodybuilders? Franco Columbu 2x Mr.Olympia: “We didn’t do any cardio when bodybuilding back in the day. Although i've never managed to be able to go more than 2 days … Can I do cardio on rest days? For more great workouts like this one, be sure to check out our workouts database. lol Like I lift 5x a week, and have 2 rest days, can I do cardio on 1 of those rest days for like 45 mins? Anyone had any negative consequences of doing 20-30 minutes of light cardiovascular training on rest days? If your primary goal is to build muscle, then there is no need for doing any cardio on your off days. Here’s a thought: If building muscle were the only issue, then time spent on cardio would equal zero. Lifting Days: 5 min warm up Lift (Full Body WO 1x15 on machines only) 20 min cardio Non-Lifting Days: 40 min cardio I lift every other day. 08-05-2015, 06:59 AM #1. I don't want to do it on nights that I lift for a few reasons, but that's besides the point. Show Printable Version; Email this Page… Subscribe to this Thread… Search Thread . Typically, rest days aren’t necessary for light cardio. and ofc the obvious heart benefits. 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. They may spend as many as 22 hours a day inactive. When should one actually measure whether there is sufficient caloric deficit? lean bulking right now, is it okay to do cardio on my off days to eat more? About the Author Obi Obadike, M.S. i have trimmed it back to about the 3 mile mark instead of longer distances and I eat alot more. I was going to do a hardcore 2 week cycle and was planning on working out twice a day, once in the morning and once at night. would it affect muscle growth if I do cardio on a rest day? Anything longer should be done post-workout. Follow our rest day cardio workout for an effective cardio workout that won’t affect your bodybuilding results. 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