Combining strength training and cardio exercises is an effective way to both build muscle and increase endurance. A common question athletes ask is: How long should you do cardio after strength training? In this article, we'll go into detail about the correct duration and best practices to maximize the benefits of both types of training.
The role of cardio after strength training
Strength training and cardio have different goals. While strength training aims to build muscle and increase physical strength, cardio promotes endurance and improves heart health. But how can the two be optimally combined? It's important to understand how cardio works after strength training and what effect the duration of cardio training has on the body.
The benefits of cardio after strength training
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Better fat burning: Strength training depletes the body's glycogen reserves. When cardio is performed afterward, the body is more likely to draw on fat reserves, which promotes fat burning.
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Improved endurance: Cardio after strength training helps improve aerobic endurance without compromising muscle recovery.
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Optimizing recovery time: Light cardio can improve blood circulation and accelerate the removal of waste products produced during strength training. This supports recovery and reduces muscle soreness.
How long should cardio last after strength training?
The duration of cardio training after strength training depends on various factors, such as individual fitness goals, the intensity of the strength training, and your own fitness level. Here are some recommendations:
Light to moderate cardio
If your primary goal is to burn fat and improve endurance, it's recommended to perform 20 to 30 minutes of moderate cardio after strength training. This could be a moderate pace on a treadmill, bike, or elliptical.
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Duration: 20 to 30 minutes
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Intensity: Low to moderate, about 60–70% of maximum heart rate
This duration is sufficient to maximize fat burning without overloading the body. At the same time, the cardiovascular system is strengthened and endurance is improved.
Intense cardio
Those looking to increase their endurance or burn additional calories can also consider more intense cardio. The duration can be reduced to 10 to 15 minutes, as intense cardio sessions burn more calories per minute.
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Duration: 10 to 15 minutes
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Intensity: High, about 80–90% of maximum heart rate
HIIT (High Intensity Interval Training)
HIIT is a highly efficient method for achieving maximum results in a short amount of time. If you want to incorporate a short but highly demanding cardio session after an intense strength training session, HIIT is an excellent choice. HIIT can be performed in just 10 to 15 minutes and ensures high calorie burn, even after training (afterburn effect).
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Duration: 10 to 15 minutes
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Intensity: Very high, with short recovery periods between intervals
Cardio after strength training vs. before strength training
It's also possible to do cardio before strength training. However, this has different effects on the body:
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Cardio before strength training: This places a higher load on the cardiovascular system before intense muscle activity. It can lead to rapid fatigue and impair strength training performance.
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Cardio after strength training: Strengthens the cardiovascular system without compromising muscle strength. It's the preferred method for maximizing the benefits of both types of training.
The best cardio exercises after strength training
Not every cardio exercise is equally effective after strength training. Here are some of the best cardio exercises you can incorporate into your workout plan after strength training:
Running or jogging
Running on a treadmill or outdoors is one of the best forms of cardio. It improves endurance and supports fat burning. Make sure to keep a moderate pace to avoid overtaxing your body.
Ride a bike
Cycling is a low-impact cardio option that's great after strength training. You can use either stationary bikes at the gym or a real bike outdoors. Cycling not only helps burn fat but also strengthens your leg muscles.
Cross trainer
The cross trainer is particularly popular because it works both the legs and the upper body. The smooth movement protects the joints and allows you to get an effective cardio workout.
To swim
Swimming is an ideal cardio exercise after strength training because it works the whole body while being gentle on the joints. It strengthens the cardiovascular system and promotes muscle recovery.
Frequently Asked Questions (FAQ)
Does cardio always have to be done after strength training?
It's not necessary to do cardio after every strength training workout. If your primary goal is to build muscle, cardio may be less important. However, if you're looking to lose fat or improve endurance, it's a valuable addition.
Can I start a HIIT workout directly after intensive strength training?
After a very intense strength training session, immediately engaging in HIIT training could overload your body. It's advisable to allow a short recovery period before engaging in intense interval training.
How much cardio is too much after strength training?
Too much cardio can impair muscle recovery and increase the risk of overtraining. Make sure your cardio training doesn't negatively impact your recovery. About 20 to 30 minutes of moderate cardio is optimal in most cases.
Can I do long cardio sessions after strength training?
Long cardio sessions (over 30 minutes) aren't necessarily harmful, but they can slow muscle recovery, especially if they're too intense. If your goal is fat burning, shorter, moderately intense sessions are often just as effective.
Can I do cardio after every strength training session?
Yes, you can incorporate cardio into any training day. Make sure you give your body enough time to recover and avoid doing intense cardio every day if you're building muscle.
Conclusion: The optimal duration for cardio after strength training
The perfect amount of cardio after strength training depends on your personal goals and fitness level. For most athletes, 20 to 30 minutes of moderate cardio is ideal for burning fat and improving endurance without compromising muscle recovery. Intense cardio, or HIIT, can also be effective, but requires adequate recovery time. Be sure to find the right balance to benefit from both strength training and cardio.
