Cardio exercise prevents chronic disease while improving our heart health. … I lift. hide. 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. That holds true for your nutrition, supplementation, and training. You don't want to be doing cardio for another 30+ min when your muscles need nutrients. It depends on what YOU actually want to do. 2. Can I do cardio on rest days? Improve cardiovascular health? However, you can still stretch and do some simple yoga exercises to make sure that your body is still flexible. At each workout you need to perform at the highest possible level. The short and simple answer to this is yes, you can do cardio on rest days. Get stronger? Every off day I'm dieing to get back into the gym. I work out 5 or 6 days a week and today is my rest day. I'm on ICF, three days a week, but I want to go to the gym to do cardio (rowing) on rest days. I lift. It needs to be noted that exercise programs that combine cardio and weight training, such as TABATA and circuit training , … That will impact your recovery. It also energizes me for the day. Press question mark to learn the rest of the keyboard shortcuts. 4. While this is admirable, there is a high degree of risk involved. I like it. I try to take one or two rest days per week. You decide if those minutes get spread out over 7 days or if they are done in some other way that your schedule accommodates. I do roughly 30 mins of liss cardio on my rest days. save hide report. Sort by. 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. Posted by 7 years ago. Going to the gym is my hobby. Are you trying to lose fat? THAT'S how you need to see your rest/growth days and workouts. Most people rest for a day or two following leg day. However, people who have chronic health conditions may not be able to do as much cardio exercise. However I really want to go do some cardio because I started doing that instead of ONLY lifting. At the end of the day, I've always believed that you need to listen to your body. 50% Upvoted. I work out 5 or 6 days a week and today is my rest day. I'm currently doing the P.H.A.T program and wanted to know if its ok to do cardio on the rest days? So, you cannot do the same insane cardio workout everyday of the week. Give er! I do run on the treadmill or the elliptical for 15 minutes after every workout if I didn’t do cardio that day yet. 1. It depends on all kinds of stuff, all of which are specific to you. For others on a body-part spilt, they may only take 1-2 rest days per week. EDIT: I don't do full body workouts. Personally, I do a little light cardio now. I like it. 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. My workouts are also centered on ICF currently, and I run on Tues/Thurs and rest on Sat/Sun along with it. 14 comments. save. For the rest of us, leg day is the most dreaded workout of the week. You'll notice it in your squats and deadlifts first since your lower back will be perpetually sore. The basic trick is getting to know your own body and how it is reacting to the exercise. 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. 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. 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. Would that be alright? However, like anything else, there can be too much of a good thing. 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. You’ve heard of rest days, but have you … Sunday - Off Day/Rebuild Muscles Would it be bad that on those off days I did cardio. Any advice? Typically, rest days aren’t necessary for light cardio. 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. I would try it for a bit, and see how it feels. I really want to go run, but I fear that it will mess up my recovery. Easy, stress free active recovery. 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 then do a 5 sets of some sort of abdominal exercise and then stretch/foamroll for about 10-15 mins. I guess you could say I'm an addict. Rowing every time will over work your back, reducing your recovery. 2. If your cardio is light, you should do 300 minutes of it per week. 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. share. Intervals, Sprints, and Walking. 67% Upvoted. I do roughly an hour on an eliptical machine. 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. 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. “I wouldn’t alter rest days much, except maybe take away a pre-workout snack and post-workout recovery,” says Rizzo. Training Philosophy. 3. 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. Close. If your cardio is vigorous, you can do as little as 75 minutes of it per week. Strength training can improve running times right away. The number of rest days that you take each week really depends on how intensely you train, especially relative to your fitness level. Now, one has to be mindful. 4. I sure as hell can't. Cardio on rest days? 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! Your rest days are going to be a result of a number of different factors. I find doing cardio in the morning is best for me, and it gives me plenty of time to rest before lifting. “Muscle soreness is a good thing in moderation. It depends on YOUR specific needs and preferences. Running, cycling, and swimming help us build endurance and give us a nice boost in our days. So, basically, you’re skipping your rest days. Cardio improves circulation and recovery between workouts. Resting is when you just relax on your sofa in your house and not doing anything. Trainees often lift weights 3-4 times a week and do their long cardio on rest days. Rest days don't have to be totally inactive. By using our Services or clicking I agree, you agree to our use of cookies. 3. 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. 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