How Long Should I Do Cardio After Strength Training

If you're looking to maximize your workout routine, you might be wondering how long you should do cardio after strength training. This is a common question that many people have, and the answer can vary depending on your fitness goals, current fitness level, and other factors. In this article, we'll explore the answer to this question and provide some helpful tips to help you get the most out of your workout routine.

Table of Contents

• How Long Should I Do Cardio After Strength Training?
• Why Do Cardio After Strength Training?
• How Long Should I Do Cardio After Strength Training for Weight Loss?
• How Long Should I Do Cardio After Strength Training for Muscle Gain?
• Step-by-Step Guide to Cardio After Strength Training
• Tips for Cardio After Strength Training
• FAQ
• Pros and Cons of Cardio After Strength Training
• Conclusion

Why Do Cardio After Strength Training?

Before we dive into how long you should do cardio after strength training, let's first discuss why you might want to do cardio after strength training in the first place. One of the main reasons is that cardio can help you burn more calories than strength training alone. This is because cardio is a form of aerobic exercise, which means that it requires oxygen to produce energy. This, in turn, leads to an increase in your heart rate and breathing rate, which can help you burn more calories.

Additionally, doing cardio after strength training can help improve your cardiovascular health and endurance. When you perform strength training exercises, your muscles require oxygen to produce energy. By doing cardio after strength training, you can help improve your body's ability to transport oxygen to your muscles, which can help improve your endurance and overall cardiovascular health.

How Long Should I Do Cardio After Strength Training for Weight Loss?

If your goal is weight loss, the amount of cardio you should do after strength training can vary depending on your current fitness level and weight loss goals. However, a good rule of thumb is to aim for 20-30 minutes of cardio after your strength training workout. This can help you burn additional calories and increase your overall calorie deficit, which is necessary for weight loss.

Additionally, it's important to note that the type of cardio you do can also impact how many calories you burn. High-intensity interval training (HIIT) has been shown to be effective for weight loss because it can help you burn more calories in a shorter amount of time than steady-state cardio. However, HIIT can also be more challenging, so it's important to listen to your body and not push yourself too hard.

How Long Should I Do Cardio After Strength Training for Muscle Gain?

If your goal is muscle gain, you may be hesitant to do cardio after strength training because you don't want to burn additional calories. However, doing cardio after strength training can still be beneficial for muscle gain. It can help improve your cardiovascular health and endurance, which can help you perform better during your strength training workouts. Additionally, doing cardio can help reduce muscle soreness and improve your recovery time.

If you're looking to gain muscle, aim for 10-20 minutes of cardio after your strength training workout. This can help you get the benefits of cardio without burning too many additional calories.

Step-by-Step Guide to Cardio After Strength Training

Now that you know how long you should do cardio after strength training, let's take a look at a step-by-step guide to help you incorporate cardio into your workout routine:

1. Start with a warm-up: Before you begin your strength training workout, start with a 5-10 minute warm-up to get your heart rate up and prepare your body for exercise.
2. Perform your strength training workout: After your warm-up, perform your strength training workout as usual.
3. Add cardio: After your strength training workout, add 20-30 minutes of cardio to your routine. This can include running, cycling, or any other form of aerobic exercise.
4. Cool down: After your cardio workout, take 5-10 minutes to cool down and stretch your muscles.

Tips for Cardio After Strength Training

Here are some additional tips to help you get the most out of your cardio after strength training:

• Drink plenty of water before, during, and after your workout to stay hydrated.
• Listen to your body and don't push yourself too hard.
• If you're new to exercise, start with shorter cardio sessions and gradually increase the duration over time.
• Try different types of cardio to keep your workouts interesting and challenging.

FAQ

Q: Should I do cardio before or after strength training?

A: It's generally recommended to do strength training before cardio. This is because strength training can deplete your energy stores, which can make it more difficult to perform cardio at a high intensity. Additionally, doing cardio after strength training can help improve your recovery time and reduce muscle soreness.

Q: How often should I do cardio after strength training?

A: The frequency of your cardio workouts will depend on your fitness goals and current fitness level. However, a good rule of thumb is to aim for 3-5 cardio workouts per week, with at least one day of rest in between each workout.

Pros and Cons of Cardio After Strength Training

Here are some pros and cons to consider when deciding whether to do cardio after strength training:

Pros:

• Can help you burn more calories and lose weight
• Improves cardiovascular health and endurance
• Reduces muscle soreness and improves recovery time

Cons:

• Can be challenging and exhausting
• May lead to overtraining if done too frequently
• Can be time-consuming if you're already short on time

Conclusion

So, how long should you do cardio after strength training? The answer depends on your fitness goals and current fitness level. However, aiming for 20-30 minutes of cardio after strength training can be a good starting point. Remember to listen to your body, stay hydrated, and gradually increase the duration and intensity of your cardio workouts over time. By doing so, you can maximize the benefits of your workout routine and achieve your fitness goals.