The way to determine if you are actually doing HIIT is if there are changes or intervals of intensity. Fast-paced bursts of all-out cardio punctuated by short rest intervals have been touted as key for fat loss, and for good reason. During this workout, they would perform three sets of 8–12 repetitions for 5–6 different exercises. You can keep your heart rate fairly low, therefore minimising the amount of muscle you will break down, and it could help you stay healthier. Two to three days a week is a solid amount of HIIT, says Wong, as long as you build in 24 hours of rest and recovery between sessions. Too much cardio is just as bad as too little cardio. In addition, doing both on the same day saves time, and you can actually get more rest days instead of alternating between cardio and weight training. to my surprise, i couldnt even get an erection for the rest of the day, and my dick was pretty weak for the next couple of days. For serious lifters, rest days can be the absolute worst. Doing a steady state cardio for 20 minutes have shown to reduce DOMS. WTF? As long as you're eating enough, you won't start getting skinny with mild cardio. If so, keep day 1 as listed. We suggest breaking your cardio into two 60-minute segments and using the rest of the time for warm-ups on strength-training days. That , of course, depends on HOW your lifting schedule works. This may seem counterintuitive, but hear us out. 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. All in all, rest days are extremely important when it comes to building muscle and staying fit. 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. That’s because doing cardio before you lift weights increases fatigue and reduces strength performance while doing cardio after your resistance training hurts muscle growth by interfering with AMPK and mTOR. For those looking to lose weight, especially substantial weight, you should engage in cardio exercises roughly five days a week. Then you’re doing them wrong. When you do go back to cardio activity, include one or more rest days weekly to prevent a recurrence. Generally speaking though, CARDIO daily isn't a bad thing. I'm trying to put on some muscle mass. I am looking to get a nice sweat in and to release some endorphin’s to have an fresh & energized day. But cardio-only … erections were ok. Firstly, the question of whether you should do cardio on rest days very much implies that you primarily train using weights, because if you were running or cycling as your primary training principle, you wouldn't consider doing even more cardio on your rest days. If you’re looking to lose weight, you shouldn’t be doing cardio everyday. We're in the gym hour after hour, day after day in order to feed our inner iron demon. Maintaining the same balance of macronutrients on training days and rest days has proven to work best for us and our clients. Strength training by itself helps burn more fat than cardiovascular exercises. There are so many options for cardio from spinning to an outdoor run or your favorite cardio-based class. I’m just saying you need to move.. It also helps you avoid plateauing. Just eat above maintenance, or eat for what your goal is, I should say. (A lot of guys don’t).One day a week of intense leg work will yield more results than one extra cardio session. At least a sing off day a week maybe. If you are doubling up on high-intensity cardio sessions or full-body strength training workouts five or six days a week, you may end up doing more harm than good. Cardio is when your typically easy days start to feel like hard.... 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