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By Rob MacDonald. For that reason, one of the best things you can do on an off day is to work on your flexibility and mobility. #3 Cardio and weight training at different times on the same day For those who have the time, second best option is to do your cardio and weight training at different times on the same day. Unless your cardio is high intensity (think sprints etc.) For serious lifters, rest days can be the absolute worst. If you're going to do cardio on your off-days of Stronglifts, consider LISS vs. HIIT. This gives your muscles a … it shouldn’t really interfere with your lifting. Bodybuilding, or weight training, incorporates rest days by rotating the muscles worked. I think that people get very uncertain about cardio … 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. Plus, if you're losing weight, your recovery is even further diminished. I like to go hiking the day after (or even later the same day) a heavy back or leg day, helps me keep from getting stiff. We're in the gym hour after hour, day after day in order to feed our inner iron demon. Use this simple recovery workout on the days between workouts to reach your fitness goals faster. Get cardio in on your off days or as far away from strength training as possible. You can safely do some type of cardio every day of the week, but if you are also weight training then you are better off alternating days instead of trying to do cardio and weight training on the same day. If … For powerlifting, though, I think the really important thing to consider is that if you’re doing cardio on your weight training days, you should do it immediately after you finish lifting. After exercising a specific muscle group, let it rest for one to two days. If you absolutely must perform cardio on lifting days, look to … Weight training requires one day off for every day on, so those in-between days are great days to do cardio exercises. The One Exercise You Should Do on Your 'Off' Day. When that mindset takes over, rest days go out the window. Many bodybuilders like to do their cardio early in the morning before work or school and then go back later in the day for their weight training . May 6, 2015 That program is brutal for older guys; your recovery is likely to be slower than, say, a 20 year olds' recovery. Light cardio the day after lifting (especially after a leg day) can be great for recovery. The best time for HIIT seems to be at least 6 hours after your weight lifting session, but preferably placed on another day completely. 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. Doing cardio after weight training burned more fat during the first 15 minutes of that cardio workout versus starting with cardio and then lifting, according to a … We’ve all felt that soreness the day after (or two days after) strength training or from an intense run – our muscles have been broken down and are incredibly tight from all of the heavy lifting. If you want to do both cardio and weight training at 100% effort, then you can try doing them on separate days, allowing your body to recover in between. Cardio is high intensity ( think sprints etc. takes over, rest days can be great recovery. Cardio the day after lifting ( especially after a leg day ) can be great for recovery as far from... 6, 2015 Get cardio in on your off days or as far away from training. Days by rotating the muscles worked, your recovery is even further diminished people Get very about! Cardio the day after lifting ( especially after a leg day ) be! 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