The best time for HIIT seems to be at least 6 hours after your weight lifting session, but preferably placed on another day completely. Get cardio in on your off days or as far away from strength training as possible. For serious lifters, rest days can be the absolute worst. it shouldn’t really interfere with your lifting. I think that people get very uncertain about cardio … Use this simple recovery workout on the days between workouts to reach your fitness goals faster. 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. 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 Light cardio the day after lifting (especially after a leg day) can be great for recovery. 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. Weight training requires one day off for every day on, so those in-between days are great days to do cardio exercises. 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. If you're going to do cardio on your off-days of Stronglifts, consider LISS vs. HIIT. For that reason, one of the best things you can do on an off day is to work on your flexibility and mobility. After exercising a specific muscle group, let it rest for one to two days. 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. The One Exercise You Should Do on Your 'Off' Day. Bodybuilding, or weight training, incorporates rest days by rotating the muscles worked. 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. Plus, if you're losing weight, your recovery is even further diminished. This gives your muscles a … 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 … If you absolutely must perform cardio on lifting days, look to … 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. When that mindset takes over, rest days go out the window. By Rob MacDonald. We're in the gym hour after hour, day after day in order to feed our inner iron demon. That program is brutal for older guys; your recovery is likely to be slower than, say, a 20 year olds' recovery. 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