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 … 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 . When that mindset takes over, rest days go out the window. If you're going to do cardio on your off-days of Stronglifts, consider LISS vs. HIIT. Plus, if you're losing weight, your recovery is even further diminished. 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. For that reason, one of the best things you can do on an off day is to work on your flexibility and mobility. it shouldn’t really interfere with your lifting. 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. I think that people get very uncertain about cardio … By Rob MacDonald. Get cardio in on your off days or as far away from strength training as possible. The best time for HIIT seems to be at least 6 hours after your weight lifting session, but preferably placed on another day completely. May 6, 2015 Weight training requires one day off for every day on, so those in-between days are great days to do cardio exercises. If you absolutely must perform cardio on lifting days, look to … 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. If … For serious lifters, rest days can be the absolute worst. After exercising a specific muscle group, let it rest for one to two days. 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. #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. 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. We're in the gym hour after hour, day after day in order to feed our inner iron demon. 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. This gives your muscles a … The One Exercise You Should Do on Your 'Off' Day. 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