Lifting · 1 min read · Updated
Cardio and lifting: how to mix them
Cardio is good for your heart and helps on a cut, and it won't kill your gains if you place it well. Here's a simple way to fit it in.
Cardio doesn't kill gains. A fit heart and lungs help you recover between sets and make everyday life easier. The trick is placing it so it doesn't wreck your lifting.
Two kinds
- Steady cardio: walking, easy cycling, a jog you can talk through. Easy to recover from; do plenty.
- Intervals (HIIT): hard bursts with rests. Big fitness boost in little time, but tiring. Once or twice a week is plenty.
Scheduling
- Lift first, cardio after if you do both in one session.
- Keep hard intervals away from leg day, or on separate days.
- Daily walks are the easiest fat-loss and recovery tool there is.
How much
Health guidelines suggest about 150 minutes a week of moderate activity, or 75 minutes of hard activity, plus strength work twice a week. Walking counts.
Safety first: If you get chest pain, unusual shortness of breath or feel faint during exercise, stop and get checked by a doctor.