Rest day is a time to allow your muscles to recover from the stress on the week and grow. However, some light cardio can help to speed up the recovery process and leave you feeling less sore. I hope you find the content here helpful. 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. Moderate exercisers who do 10 to 20 minutes per day are unlikely to suffer from this condition, but more serious athletes are susceptible. Archived. You grow the most in your sleep. event : evt, I ignored my shoulder pain from injuring it a month prior. Performing cardio 2-3 days a week seems to be the sweet spot for complementing your training gains without putting your muscle at risk. Those whom get too little sleep often fail to improve, as their central nervous system operates poorly even if their muscles feel fine. (Optional) Consume carbs and proteins while walking. Rest Day Best Practice #1: Meal Prep. In this instance, you probably should be doing at least a 30-minute LISS cardio session on your rest days from lifting. Yeah, you’re doing the exercises, but you’re always leaving a few reps on the table every set. The problem with doing any random form of cardio is that you draw on the same resources that you have available to build muscle. I'm Anthony Linares, the owner and writer of RunningWabbits. I know with me personally, on days I go at it working my shoulders, I never feel sore. When your muscles are given the opportunity to absorb all of the hard work you put into the week pumping iron. Stick around, and Iâll go over with you the benefits of doing cardio on your rest day, what you should be doing on your rest day, and share with you some cardio exercise for max muscle recovery. Build muscle? Some of them are huge; others are more streamlined and toned, but lack bulk. So even if your muscles seem ready to go, other systems may break down if you train too often. Every perfect rest day should start out strong by allowing yourself 7-9 hours of quality sleep the night before. For instance, you want to improve your cardiovascular health, you feel like you have not had enough activity throughout the day, or you want to maintain or improve conditioning as an athlete. If running a 5k is good, a 10k must be better! However, there are three common gain-killing cardio mistakes that you need to avoid: Mistake #1: Doing Cardio At The Wrong Time . Working out too much can lead to what experts call overtraining. As we know, a healthy body is made in the kitchen, not in the gym. Rest days are essential for short term recovery, adaptation and your overall wellbeing in the long term. A lot of people tend to overlook how stress plays an essential factor in how often you can exercise. When I hear questions like this, I have to ask the following questions in return. Are you maxing out on most of your sets? Lucky you. We have said time and time again that you can’t outrun a bad diet. I have cut out cardio, even on off days, was worried it would hurt my muscle recovery. 3. It depends on what YOU actually want to do. Get stronger? Ok, so I'm trying to drop a bunch of weight (45lbs down, another 150 to go) and I've been doing cardio every morning for about 5-6 weeks now. An 18-year old who’s bloodstream is flooded with testosterone, school lunch, and growth hormones is going to be like Venom from the Spiderman Movies. You can also consider cardio on rest days if you have another goal in mind. Rest … However, there are three common gain-killing cardio mistakes that you need to avoid: Mistake #1: Doing Cardio At The Wrong Time . Letâs say youâre trying to lose fat and you arenât able to create your required deficit through diet alone. Doing it afterwards has less potential to impact on the weight room session itself. So as for doing cardio on your rest days. One of the most common mistakes is doing cardio at the wrong time. If your cardio is moderate, you should do 150 minutes of it per week. Yes, it was 100% Matt’s idea. Cardio-only movements mean you miss out on your bodyâs other muscular needsâwhich could have serious effects on your health and weight loss goals. That depends on your individual goals. Thereâs no set fluid recommendation, but many experts suggest drinking at least 2 liters per day. You may even be at risk for what many people fear: becoming "skinny fat." I'm quite new to weight training, and just completed a 4 week beginners routine, doing a full-body workout three times a week. Competition is ⦠When you do cardio 5 days per week, you enhance your cardiorespiratory and cardiovascular systems. If you’re looking to lose weight, you shouldn’t be doing cardio everyday. You donât want to blast your body with 45-minutes of high-intensity cardio and then try to hit a new bench press PR â you probably wonât like the results. Welcome to RunningWabbits. I’ll go into more detail on that later in the article. 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. Cardio isnât bad for you. Making the Most of Your Days Off (3 Rest Day Best Practices) No matter what you end up doing on your rest day, here are some best practices to keep in mind. Strength Training. Typically, rest days arenât necessary for light cardio. Well, not necessarily. âMuscle soreness is a good thing in moderation. Ideally, your rest days are spent in a full state of rest—think, binge-watching TV. Find out what will work best for you and what will grant you the best performance. If your workouts are intense than logic and reason would have it that you need more time to recover. We suggest breaking your cardio into two 60-minute segments and using the rest of the time for warm-ups on strength-training days. Really, there is no single universal answer to what you should do on rest days. I will, however, give you some ideas on what rest day cardio can look like. I am NOT asking if cardio is ok right after lifting, so hold off on the downvotes. Yes, that is in fact a T-Rex. Today is a rest before I start week #3 tomorrow. Muscle Soreness – If your muscles are sore and achy, it’s probably a sign that it still needs time to recover. HIIT is the opposite of rest. And for my cardio, I’ll run or do some form of cardio Tuesday through Sunday and take Monday off. So if you're doing any cardio at all, kudos to you! The body responds to cardiovascular training and strength training differently, so keep this in mind when planning rest days. Donât do any. This can consist of eggs (protein), fruits (fiber & vitamins) , and oatmeal (fiber & complex carbs). Should We Do Cardio Fasted? Aim to have a breakfast that is low in sugar, but high in fiber, vitamins, complex carbs, and, most importantly, protein. Solution #2: Be proactive. Click here! I decided to go to the gym and push it anyways. Fatigue. Other goals in mind ( cardiovascular, conditioning ), or even sleeping this also! To higher workout difficulty and intensity vary throughout the day before you should engage in cardio exercises five. Be at risk for what many people in a full no activity rest day fully! You absolutely must perform cardio on your health and weight loss, and help relieve muscle is doing cardio on rest days bad in ’. Times a week should be listening to your body and joints effectively those... Great in theoryâtheyâre essential runner for over the past 6 days or as far from. Out what will grant you the green light on skipping cardio that day or do some of! Kinds of stuff, all of the big reasons Why cardio gets such a bad is. 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