Is Cardio on Rest Days Beneficial? Pros and Cons of Incorporating Low-Intensity Cardio Exercises for Optimal Fitness Results!

Pursuing your ideal body shape isn’t solely about increasing muscle mass or shedding fat.

It’s crucial to strike a delicate balance between vigorous workouts and periods of relaxation.

What happens, though, when you’re eager to keep moving even during your days off?

That’s when introducing low-intensity cardio into your rest days becomes an interesting option.

Let’s delve into this idea clearly and concisely, considering its pros and cons.

Study reveals: separating strength training and cardio by 24 hours improves results This scientific study found that the best results are obtained by separating strength training activities from cardio workouts by at least 6 hours. However, there is even more advantage in allowing 24 hours between weightlifting and cardiovascular exercise. So, you will get more benefits from training with weights and cardio on different days. This makes rest days perfect for cardio. (Pubmed/25546450)

 

Pros of Incorporating Low-Intensity Cardio Exercises into Your Weightlifting Workouts.

We’re talking about the mellow side of cardio – LISS (Low-Intensity Steady State), and why it might just be the best workout buddy you never knew you needed.

It’s all about leveling up your health and performance without overdoing it.

Let’s get straight to the heart of the matter and analyze the main LISS advantages.

 

1. Active recovery

So, you’ve been hitting your workouts hard, and now it’s your day off.

You’re thinking, “Should I just chill, or can I do something to help me bounce back stronger?”

Well, let me introduce you to the concept of active recovery.

This isn’t about pushing your limits; it’s about smart moves that keep you in the game longer and stronger.

Light physical activities, we’re talking low-intensity cardio, can be a game-changer for your rest days or post-workout cooldowns.

Why?

Because they get the blood flowing just right, helping your muscles kick out the trash (metabolic waste) and soak up the good stuff (nutrients) for repair and growth.

Less soreness, more flexibility, and a performance boost.

 

Low-Intensity Exercise Study: Enhancing Recovery & Endurance in Adults Now, let’s toss in some cool science to back this up. Picture this: a study rounding up 20 fit dudes, splitting them into two squads—one doing 30 minutes of low-intensity exercise (LIE), and the other hitting it for a full hour, twice a week over four weeks. The hour-long crew? They saw their endurance jump not just in light activities but also when they cranked up the intensity. The takeaway? Locking in at least an hour of LIE twice a week can seriously up your recovery game and endurance levels. And hey, it’s not just for the gym rats. Whether you’re pregnant, just starting, in the golden years, or managing heart conditions, this approach is low risk with high rewards. In short, mixing in some low-key cardio on your off days or after a brutal session is like giving your body a high-five for all its hard work. It’s about keeping the balance—fueling recovery, and enhancing endurance, without overdoing it. So next time you’re pondering your rest day agenda, consider a gentle jog, a breezy bike ride, or whatever gets your heart pumping just enough. Your body, and your future workouts, will thank you. (Pubmed/7999698)

 

2. Consistency

Now, let’s talk about the secret ingredient to smashing those fitness goals: consistency.

You know, keeping the train moving, day in, day out.

When you blend in some light, low-intensity cardio on your rest days or as part of your active recovery, you’re building a rock-solid habit of daily physical activity.

And that’s gold.

Why?

Staying active every day isn’t just about looking good; it’s a mood booster and a stress buster.

Ever noticed how a light jog or a brisk walk clears your mind and lifts your spirits?

That’s the power of consistent, daily physical activity at work.

 

3. Calorie burn

Walking, biking, or swimming are perfect for keeping a neat balance between the calories you consume and those you burn.

Adding these activities into your daily mix can be a smart move for effective weight management, helping you maintain an active lifestyle without the risk of weight gain.

Intermittent Low-Intensity Exercise for Obesity & HDL Cholesterol Improvements in the Elderly

Switching gears, some fascinating studies shed light on the nuanced benefits of low-intensity exercises, especially for specific groups like obese individuals and the elderly.

Intermittent Low-Intensity Exercise for Obesity:

Research comparing various types of low-intensity physical exercise revealed that intermittent activities, with their ebb and flow of intensity, not only make workouts more bearable but also ramp up fat oxidation.

This method stands out as potentially more effective for obese individuals looking to lose weight and boost their health, though further investigation is needed to fully understand the long-term impacts.

Low-Intensity Aerobic Training & HDL Cholesterol in the Elderly:

Another study highlights the boon of low-intensity aerobic training for healthy seniors.

Engaging in such activities several times a week significantly amped up the levels of good cholesterol (HDL-C) without directly affecting body weight or maximum oxygen consumption.

It’s an encouraging sign that a gentler approach to exercise can still yield significant cardiovascular benefits.

 

5. Improved cardiovascular health

These aren’t your run-of-the-mill sweat sessions; they’re your heart’s best friends, serving up a cocktail of health perks.

Picture walking, biking, or swimming as giving your ticker a VIP gym pass.

This kind of movement asks for a steady beat, not a sprint, making your heart stronger and more efficient at its job.

It’s like saying adios to the stress of high blood pressure and reducing the risk of those sneaky heart issues.

And there’s more: low-intensity cardio increases your lipid levels.

It’s all about boosting the good cholesterol (HDL) while keeping the bad cholesterol (LDL) in check and even tackles systemic inflammation, the kind of villain that plays a background role in cardiovascular diseases.

Regularly slotting this into your routine is like an all-around win for your heart, lungs, and endurance levels, laying down a solid foundation for a life filled with more zest and fewer health scares.

Now, let’s shine a light on walking—it’s the unsung hero of heart-healthy activities.

Simple?

Yes.

Effective?

Absolutely.

A brisk walk is the low-impact champ practically everyone can step into.

Following those guidelines of 150-300 minutes of moderate aerobic action each week?

Walking’s your go-to.

Speed matters up to a point, but even a casual stroll racks up points against the grim reaper, as long as you’re putting in the miles.

 

6. It’s a suitable combination for beginners as well

Getting into it all can seem a bit overwhelming at first, can’t it?

Well, fear not.

Easy Does It

First up, this gentler approach is all about keeping things chill for your joints, tendons, and muscles.

Think of it as a kinder introduction to the world of movement, especially if your body’s still getting the hang of this whole exercise thing.

It’s a safe zone where the risk of overdoing it and getting hurt is way lower.

Building Blocks

Then there’s the part where low-intensity cardio lays down the foundations of your aerobic house.

It’s about boosting the fitness of your heart, lungs, and blood vessels, all while making sure oxygen is getting where it needs to go when you’re pushing through a workout.

Establishing this foundation is crucial for enhancing your overall fitness level and preparing you for more challenging activities ahead.

Getting into the Groove

For those just starting, it’s also super important to get comfy with the idea of moving your body regularly.

Low-intensity cardio is like the friendly neighborhood of exercise—it’s welcoming and not too demanding, allowing you to get familiar with working out without feeling like it’s a total beatdown.

Stick With It

And let’s talk about sticking to it.

Going for a leisurely walk or enjoying a breezy bike ride can be a lot more fun and manageable than starting with high-intensity interval training.

The fun factor greatly increases the likelihood that you’ll maintain the habit, building a routine that sticks.

Bounce Back Better

Lastly, for those days in between the more intense workouts, a bit of low-intensity cardio can help you recover quicker, making sure you’re not walking around feeling like a stiff board.

It’s about keeping the momentum going while giving your body the break it needs to come back stronger.

 

 

Drawbacks of Adding Cardio Exercises to Your Strength Training

Can combining cardio with your strength training regimen have any side effects?

It’s a bit like adding spices to a dish – get it right, and you’ve got a masterpiece; overdo it, and well, you might not like the result.

While we’ve been singing praises about low-intensity cardio, it’s only fair to flip the coin and check out the other side.

Here are a few reasons why sometimes this mix might not blend as smoothly as you’d hope.

 

1. Overtraining

Overtraining

Diving into the grind is one thing, but crossing into overtraining territory is another ball game.

It’s what happens when enthusiasm overtakes rest, piling on more stress than your body can handle.

Imagine constantly hitting the gas without ever pausing—eventually, something’s gotta give.

So mix up those high-octane sessions with adequate chill time and active recovery days.

 

Tailoring your fitness routine todurationdy’s feedback is crucial for dodging overtraining.

 

 

2. Reduced muscle growth

Too much cardio can start eating into your gains, especially if bulking up is your aim.

Here’s the deal: cardio and lifting are like oil and water; they don’t mix without a bit of science.

Cardio’s all about endurance and keeping that ticker in top shape, while strength training is the go-to for muscle mass and power.

Lean too heavily on the cardio side, and you might kickstart muscle catabolism—the process where your body, in a pinch for energy, starts breaking down those hard-earned muscles.

Not exactly what you want when you’re trying to build strength and size.

 

Cardio and Muscles: 3 Mistakes to Avoid to Preserve Gains Cardio can negatively impact muscle gains if done incorrectly. Three common mistakes can limit progress: Excessive cardio: Doing too much cardio can lead to a decrease in muscle mass, as the body begins to use muscle proteins as an energy source. Maintain a balance between cardio and weight training. High-intensity cardio: If you perform high-intensity cardio too often, you may limit the body’s ability to recover and grow. Instead, opt for low-intensity cardio or intervals of moderate-intensity cardio. Cardio before weight training: Doing cardio before lifting weights can reduce your energy and strength during the workout, limiting muscle gains. Instead, do cardio after weight training or on separate days to maximize results. (Built with Science: 3 Cardio Mistakes Killing Your Gains)

 

 

3. Insufficient Rest

Insufficient Rest

Adding cardio to your so-called “days off” might not always be the chill pill your muscles are craving.

After a heavy lifting session, your body’s dream scenario is a little R&R, not another round of heart-pumping cardio.

Especially if you’re hitting the high-intensity stuff, you could be dialing down your recovery big time, leaving your muscles in a constant state of catch-up.

This not only puts a damper on muscle growth and recovery but also cranks up the risk of injuries and deep-seated fatigue.

The art here is in finding that sweet spot.

Mix in some low-key cardio activities like leisurely walks or gentle swims on your off days.

This way, you’re not tipping the scales towards overexertion but promoting active recovery, helping your body bounce back stronger without overdoing it.

 

4. Burnout

5. Impact on Metabolism

Cranking up the cardio while keeping up with resistance training could believe it or not, put a temporary snag in your metabolism.

This slowdown means your body isn’t burning calories as efficiently as it normally would, whether you’re in the middle of a workout or just chilling.

The result?

A tougher battle in shedding weight and keeping body fat from staging a comeback.

The key to sidestepping this metabolic mishap?

Don’t go it alone.

A personal trainer can map out the perfect mix of exercises, pinpoint the right intensity, and set a duration that keeps your metabolic fires burning bright.

 

Separating strength training workouts from cardio workouts improves performance

Dialing in your workout routine to separate strength and cardio sessions can be a game-changer for both your performance and your gains.

Avoiding Workout Burnout

Stacking strength and cardio back-to-back in a single day can lead your energy levels to take a nosedive.

By splitting them up, you dodge that fatigue bullet, allowing you to throw your full energy and focus into each workout type.

This way, you’re less likely to hit a wall and more likely to keep burnout at bay.

Crank Up the Quality

When you’re not juggling cardio and strength in one go, you’ve got more gas in the tank to power through each session.

This means you can push harder, go longer, and give each workout the attention it deserves.

The result?

Higher quality workouts that move you closer to your exercise goals.

Muscle Recovery

After you’ve put your muscles through the wringer with weights, they’re screaming for some downtime.

By putting a day between your strength and cardio sessions, you’re giving your muscles the breather they need to repair, rebuild, and come back stronger.

This not only amps up muscle growth but also cranks your strength levels up a notch.

Sidestep Overtraining

Trying to be a hero by cramming both workout types into the same day can set you up for overtraining.

This one-two punch to your routine can lead to injuries, knock your motivation, and even stall your progress.

Alternating your workout days gives your body the rest it needs to recover, keeping you in the fitness game longer.

While some folks might need to blend strength and cardio into one session due to time crunches, it’s all about finding what fits your lifestyle and goals.

 

What is the best type of cardio to combine with weight training?

There is no universal “best” type of cardio to combine with weight training, as the optimal choices depend on many factors.

As we have already seen, low-intensity cardio activities such as walking, cycling, or swimming at a moderate pace are very effective in promoting muscle recovery without compromising strength or muscle mass gains.

This type of cardio is best done either on rest days or after weight training sessions.

However, other types of cardio can be effectively combined with weight training:

• HIIT (High-Intensity Interval Training): A type of cardiovascular training characterized by short periods of high-intensity exercise followed by periods of rest or low-intensity active recovery. Blending HIIT with weight training is a time-efficient approach that fosters improvements in muscular endurance and aerobic capacity.    

• Circuit training: A type of workout that combines resistance exercises and cardio in a single session, quickly alternating between strength exercises and brief intervals of aerobic exercise.      Adopting this strategy fosters efficiency, cultivates strength, and advances cardiovascular endurance.

 

Differences between LISS and HIIT: Intensity, Duration, and Structure of Cardiovascular Training

Knowing how LISS and HIIT differ can align your routine with your goals and lifestyle.

Here’s a breakdown of what sets these two fitness giants apart:

Intensity:

LISS: LISS exercises are characterized by a constant, moderate intensity throughout the workout. Examples of LISS include walking, swimming, or cycling at a leisurely pace.

HIIT: HIIT exercises are characterized by short periods of high-intensity work alternated with periods of recovery or low-intensity activity. Examples of HIIT include sprints, jumps, and bodyweight exercise circuits.

Duration:

LISS: LISS workouts usually last longer than HIIT workouts, often between 30 and 60 minutes, due to their lower intensity.

HIIT: HIIT workouts are typically shorter, often between 10 and 30 minutes, as the higher intensity requires greater energy expenditure in less time.

Workout structure:

LISS: LISS workouts have a simple and predictable structure, with constant intensity throughout the exercise.

HIIT: HIIT workouts are structured in high-intensity work intervals followed by periods of recovery or low-intensity activity.

This structure allows for peaks of high intensity, challenging the cardiovascular system differently than LISS.

Both types of training have their advantages and disadvantages:

 

Advantages and disadvantages of LISS

 

ADVANTAGES:

• Improves aerobic endurance.
• Promotes recovery.
• Maybe more sustainable long term for some people.

DISADVANTAGES:

• Takes more time to burn a similar amount of calories compared to HIIT.
• May not be sufficiently challenging to improve anaerobic endurance.
• Can become boring or monotonous for some people.

 

Advantages and disadvantages of HIIT

 

ADVANTAGES:

• Improves anaerobic endurance.
• Burns calories in a short time.
• Boosts metabolism.

DISADVANTAGES:

• Increased risk of injury due to high intensity.
• May be overly stressful for the cardiovascular and muscular systems, especially for beginners.
• Requires longer recovery time between sessions.

The choice between LISS and HIIT depends on individual goals, fitness conditions, and personal preferences.

 

Conclusion

Wrapping up, it’s clear that threading low-intensity cardio into your rest days holds a bundle of benefits.

From boosting heart health to speeding up muscle recovery, it’s a smart move for anyone wanting to get in better shape.

Yet, the golden rule here is not to tip the scales too far.

Overzealous rest day workouts can lead you down a path lined with overtraining scares and injury risks.

The art of achieving peak fitness lies in the harmony of balance and moderation.

By dialing in just the right amount of activity on your off days, you can enjoy the perks without the pitfalls.

In the end, the most effective workout plan is one that is sustainable, enjoyable, and tailored to your unique needs and aspirations.

 

FAQs

Is it true that cardio can alleviate DOMS (Delayed Onset Muscle Soreness) resulting from weightlifting exercises?

Yes, incorporating light to moderate cardio into your routine can indeed help alleviate DOMS (Delayed Onweightliftingoreness) caused by weightlifting exercises. Cardio increases blood circulation to muscles, promotes active recovery, and loosens tight muscles. Additionally, it stimulates the release of endorphins, reducing the perception of pain. It is advisable to choose low-impact exercises such as swimming, cycling, or walking. Always listen to your body and don’t overdo it during recovery. In case of severe or persistent DOMS, consult a healthcare professional or fitness expert.

Can Performing Cardio on Rest Days During Weight Training Improve Endurance?

Yes, performing cardio on rest days during weight training can help increase endurance. Integrating cardiovascular exercises on rest days can improve aerobic capacity, blood circulation, and the efficiency of the cardiorespiratory system, all of which contribute to increased endurance. Moreover, cardio on rest days can also promote active recovery, as it increases blood flow to muscles and helps remove waste products that accumulate during intense weight training workouts. This process can reduce muscle soreness and improve readiness for the next workout.

How can I integrate cardio and weights on the same day?

Here are some suggestions:

Alternate exercises: An effective way to combine cardio and weights is to alternate exercises. For example, you can perform a few sets of weightlifting, followed by some cardio sessions, and so on. This helps keep your heart rate elevated and increases cardiovascular fitness while still focusing on weights. Perform both exercises in the same workout but balance them. For example, you can do 30 minutes of weightlifting, followed by 30 minutes of cardio. This way, you can work on both strength and endurance. Performing cardio and weights workouts at different times of the day: If you have more time, you can do the weightlifting workout in the morning and the cardio workout in the evening, or vice versa.