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Cardio after weights or on non training day?

+2 votes
I’ve decided to add some cardio to my training but not sure when’s the best time to do it. I currently train3 times per week in the evening so I could either do some CV work after a gym session or I could do it on non gym days.

Are there any benefits in either way?
asked Dec 10, 2012 in General by Nev Rookie (200 points)  
0% Accept Rate

edited Dec 11, 2012 by RobConnor
  

2 Answers

0 votes
If you are training for 3 days a week, chances are your training sessions are long and hard.

On Leg day for example, i am so beat after the workout that all i want to do is rest.

It's better to do your cardio on your day off since your body would have recovered a little from the heavvy workout.

Nutritionally wise, doing a heavy weight workout plus a cardio session is going to need a huge amount of calories just to balance the energy expenditure, so it is also wise to leave your cardio to another day.

In case you absolutely need to do them on the same day, the best thing is to separate them. Go do your cardio early in the morning and at night go lift. Make sure you eat plenty on such days.
answered Dec 11, 2012 by georgef Iron Addict (1,395 points)  
0 votes

 

If you are training 3 days per week you may have very log workout sessions, it is however beneficial and likely to in-cooperate at least 5-10 mins of cardio sfter your workout. This is to help you system revert  to resting state and allow blood flow to return to normal. The body to do all the needed adjustments to the system so that is required  for blood flow and nutrients that will aid in recovery and help reduce excess soreness as well as they adjust to prepare for your prio workout.

 However doing a day of separate Cardio work out will reap great rewards as well. In doing this you will be dedicating one day of training to your cardiovascular system which will be extremely beneficial in your regular workouts.

Cardio Benefits Overall on non workout days

  • Improvements in Heart and Lung function and capacity overload.
  • Increase in Body Fat Utilization
  • Increase in Maximal Oxygen Consumption.
  • Decrease in Peripheral Vascular Resistance
  • These help reduce the risk of obesity, hypertension, and elevated cholesterol.
  •  Increases in oxygen transport and blood flow to working muscles.

Benefits of Cardio on workout days

  •  Maintainance of Cardiovascular fitness.
  •  Improved stamina and muscular endurance.
  •  Gradually increase and decrease Heart Rate, Blood Pressure, Oxygen consumption Blood vessels dilation before workout to perform required activity and after workouts to prevent sudden pooling of blood.
  •  Prevent some muscle soreness.
  •  Ensures adequate circulation to skeletal muscles ,heart, lungs and brain.
  •  Aid in the elasticity of muscles to perform required activity.

Either way doing Cardio on training days after workouts and non training days are both beneficial to you and your bodies system. So do do them both as often as possible when you can.

answered Dec 31, 2012 by Gym Crazed Gym Novice (290 points)  
edited Jan 13, 2013 by Gym Crazed
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