Have you ever heard that doing cardio after lifting can kill your gains? It’s a common belief that has been circulating the fitness community for years. The thought is that doing cardio after weightlifting will deplete your body’s energy stores, making it harder for your muscles to recover and grow. But is this really true? Let’s dive deeper into this topic to see if there’s any truth to this claim.
Cardiovascular exercise and weightlifting are two of the most popular forms of exercise worldwide. While they can each provide numerous benefits to your overall health, there’s been a long-standing debate on whether or not doing cardio after lifting can hinder muscle growth. In this article, we’ll explore the science behind this claim, and help you understand whether or not cardio after lifting is beneficial or detrimental to your gains.
It is a common misconception that doing cardio after lifting will kill your gains. However, studies have shown that doing cardio after lifting does not significantly impact muscle growth or strength gains. In fact, doing cardio after lifting can even improve your overall fitness and help with recovery. So, if you enjoy doing cardio after lifting, go ahead and continue without worrying about losing your gains.
Does Cardio After Lifting Kill Gains?
When it comes to building muscle and strength, weightlifting is undoubtedly the most popular form of exercise. However, many people also incorporate cardio into their workout routine to improve their overall fitness and burn calories. But, the question that arises is whether cardio after lifting kills gains or not? Let’s explore this issue in detail.
What Happens When You Do Cardio After Lifting?
Doing cardio after lifting is a common practice for many gym-goers. However, there is a debate over whether it is beneficial or harmful to your gains. Some people believe that doing cardio after lifting can help you burn more calories and promote fat loss. Others argue that it can interfere with muscle growth and strength gains.
One of the main concerns with doing cardio after lifting is that it can cause muscle fatigue and interfere with your recovery. Your muscles need time to rest and repair after a workout, and doing cardio immediately after lifting can impede this process. Additionally, cardio can deplete your glycogen stores, which are essential for muscle growth and recovery.
On the other hand, doing cardio after lifting can also have some benefits. For example, it can help you improve your cardiovascular fitness, which can enhance your overall health and wellbeing. It can also help you burn more calories and promote weight loss, which can be beneficial if you’re trying to lose body fat.
The Benefits of Separating Cardio and Lifting
While there are some potential benefits to doing cardio after lifting, separating the two activities may be more advantageous for maximizing your gains. By doing cardio on separate days or at different times than lifting, you can ensure that your muscles have adequate time to recover and grow. This can help you see better results in terms of muscle size and strength.
Additionally, separating cardio and lifting can also help you target different aspects of your fitness. For example, lifting weights is primarily focused on building muscle and strength, whereas cardio is more geared towards improving your cardiovascular fitness and endurance. By separating the two activities, you can give each one the attention it deserves and see better results in both areas.
Cardio vs. Lifting: Which is Better?
When it comes to deciding between cardio and lifting, there is no clear winner. Both forms of exercise have their benefits and drawbacks, and the best approach for you will depend on your individual goals and preferences.
If your primary goal is to build muscle and strength, then lifting weights should be your priority. However, adding some cardio to your routine can be beneficial for your overall health and wellbeing. On the other hand, if your goal is to improve your cardiovascular fitness and endurance, then cardio should be your focus. But, incorporating some lifting into your routine can help you build muscle and improve your body composition.
Conclusion
In conclusion, doing cardio after lifting can have both benefits and drawbacks. While it can help you burn more calories and improve your overall fitness, it can also interfere with muscle growth and recovery. Separating cardio and lifting may be a better approach for maximizing your gains and targeting different aspects of your fitness. Ultimately, the best approach for you will depend on your individual goals and preferences.
Frequently Asked Questions
Does doing cardio after lifting kill gains?
Many people believe that doing cardio after lifting can reduce the gains made from weightlifting. However, the truth is that it depends on your goals and the type of cardio you do.
Firstly, if your primary goal is to build muscle mass, you should focus on weightlifting and limit your cardio sessions to short and low-intensity workouts. This is because high-intensity cardio can hinder muscle growth by depleting your body’s glycogen stores and increasing cortisol levels.
On the other hand, if your goal is to lose fat and improve cardiovascular fitness, combining cardio with weightlifting can be beneficial. Doing cardio after lifting can help you burn more calories, improve your endurance, and reduce your risk of heart disease.
Ultimately, the key to achieving your fitness goals is finding the right balance between weightlifting and cardio. It’s important to tailor your workout routine to your individual needs and preferences.
How long should I wait to do cardio after lifting?
If you plan to do cardio after lifting, it’s recommended to wait at least 24 hours before doing high-intensity cardio. This is because your body needs time to recover from weightlifting and replenish its glycogen stores.
However, if you’re doing low-intensity cardio such as walking or cycling, you can do it immediately after lifting or on the same day. Low-intensity cardio can help you cool down and reduce muscle soreness.
It’s important to listen to your body and adjust your workout routine accordingly. If you feel fatigued or sore, take a break and allow your body to recover before doing cardio.
Can I do cardio and weightlifting on the same day?
Yes, you can do both cardio and weightlifting on the same day. However, it’s important to plan your workouts carefully to avoid overtraining and injury.
It’s recommended to do weightlifting first, as it requires more energy and focus. After weightlifting, you can do cardio to improve your cardiovascular fitness and burn more calories.
To avoid overtraining, limit your cardio sessions to 30-60 minutes and keep the intensity low to moderate. Make sure to also include rest days in your workout routine to allow your body to recover.
What are the benefits of doing cardio after lifting?
Combining cardio with weightlifting can have several benefits for your overall fitness and health. Firstly, doing cardio after lifting can help you burn more calories and lose fat faster.
Secondly, it can improve your cardiovascular fitness and reduce your risk of heart disease. Cardiovascular exercise strengthens your heart and lungs, improves blood flow, and lowers blood pressure and cholesterol levels.
Lastly, doing cardio after lifting can help you recover faster and reduce muscle soreness. Low-intensity cardio can help you cool down and increase blood flow to your muscles, which can aid in recovery.
What are the best types of cardio to do after lifting?
The best types of cardio to do after lifting depend on your fitness level and goals. If you’re new to exercise or have joint problems, low-impact cardio such as walking, cycling, or swimming can be a great option.
If you’re more advanced and want to challenge yourself, high-intensity interval training (HIIT) or plyometrics can be effective for improving cardiovascular fitness and burning fat.
It’s important to choose a type of cardio that you enjoy and can stick to in the long term. This will help you stay motivated and achieve your fitness goals.
How To STOP Cardio From Killing Your Gains (3 WORST Mistakes You’re Making)
In conclusion, the idea that cardio after lifting kills gains is a myth. While it is true that cardio can interfere with muscle growth and strength gains, it all depends on the timing and intensity of the exercise. Studies have actually shown that doing cardio after lifting can improve overall fitness and endurance, which can ultimately benefit muscle growth in the long run.
It is important to note that if you are focusing solely on building muscle mass and strength, it may be best to limit cardio to low-intensity activities or to perform it on separate days from weightlifting. However, if your goal is overall fitness and health, incorporating cardio after lifting can be a great way to improve your cardiovascular health and endurance.
Ultimately, the key to avoiding any negative effects of cardio on muscle gains is to find the right balance between weightlifting and cardio. By incorporating a mix of both types of exercises, you can improve your overall fitness and achieve your desired results without sacrificing gains.
