Doing cardio after a workout can help you burn fat and calories more effectively. Here’s a guide to help you understand how post-workout cardio can help you reach your goals.
What Is Post-Workout Cardio?
Post-workout cardio refers to doing any kind of cardiovascular activity, such as jogging, cycling, or swimming, after a workout. It’s usually done right after finishing a strength training routine. Post-workout cardio can help burn fat and calories more efficiently, as your body is already in a state where it is burning more calories and you are more aerobically fit from your recent training.
Benefits of Post-Workout Cardio
The primary benefit of post-workout cardio is that it helps burn fat and calories more efficiently than regular cardio. Your body is already in a state where it’s burning calories and you’re already aerobically fit from recent physical activity, meaning that you can get more out of the time you spend doing post-workout cardio.
Other benefits include building aerobic capacity, increasing your metabolism, improving your cardiovascular health, and managing your stress levels. Post-workout cardio can also be a great way to help increase the total amount of physical activity per day.
How to Do Post-Workout Cardio
It’s important to know how to do post-workout cardio correctly. Here are some tips to help you get started:
- Choose a type of activity that you enjoy and that is suitable for your fitness level.
- Start slowly and increase your pace as you become more comfortable.
- Aim to do your post-workout cardio 15-20 minutes after your strength training routine.
- Monitor your intensity – you should be working at an intensity level of 7 or 8 on a scale of 1-10.
- Listen to your body and make sure to take adequate rest and recovery time between workouts.
Is post-workout cardio necessary for fat loss?
Post-workout cardio isn’t necessary for fat loss, but it can be a great way to help accelerate your progress. It’s up to you to decide if it’s something you’d like to include in your fitness routine.
What type of activity should I do?
It’s best to choose an activity that you enjoy and that is suitable for your fitness level. Common examples of post-workout cardio include jogging, cycling, swimming, and rowing.
How often should I do post-workout cardio?
It’s best to listen to your body and make sure to take adequate rest and recovery time between workouts. Aim to do post-workout cardio 2-3 times a week depending on your schedule.
What types of cardio are best for post-workout fat loss?High-intensity interval training (HIIT) has been found to be one of the most effective forms of post-workout cardio for fat loss. Research has shown that HIIT increases fat loss more than other forms of cardio while also helping to maintain muscle mass. Other forms of cardio that can be beneficial include circuit training and aerobic exercise such as running, biking, and swimming.
How can I effectively time post-workout cardio for fat loss?The best time to do post-workout cardio for fat loss is immediately after your weight training session. This is because the body is more adapted to using fat as fuel after weight training, making it easier to burn more fat while doing your cardio exercises. Additionally, post-workout cardio can help to speed up recovery and reduce soreness from weight training. It is important to keep your cardio sessions short and intense to maximize fat burning, and also to ensure you do not overtrain or burn too many calories.
How long and how often should one complete post-workout cardio for maximum fat loss?The length and frequency of post-workout cardio for maximum fat loss will depend on individual goals and activity level. Generally, it is recommended to do cardio after every workout, or three to four days per week, for at least 20 minutes. High-intensity interval training (HIIT) is an effective way to maximize fat burning during a post-workout session.
What different cardiovascular methods can be employed during post-workout cardio?There are several different methods that can be employed during post-workout cardio. These include:
1. Low-intensity Steady State (LISS) Cardio: This method is great for burning fat, increasing endurance and improving recovery time. It involves steady, low-intensity exercise for 30 minutes or more. Popular examples include walking, jogging, cycling, swimming, rowing and elliptical machines.
2. Interval Training: This method after a workout is a great way to burn a lot of calories and improve your breath. It involves alternating short, high-intensity bursts of exercise with recovery phases or low-intensity exercise. Popular examples of interval training include running sprints and HIIT.
3. Plyometrics: This type of post-workout cardio is great for athletes who need explosive power and speed. It involves short, intense exercises that focus on explosiveness and agility such as jump squats, box jumps, and medicine ball tosses.
4. Cardio-respiratory Training: This method is great for improving overall cardiovascular health and power. It involves steady, moderate-intensity aerobic exercise for 20-30 minutes or more. Popular examples include water aerobics, kickboxing, and dancing.