CARDIO AFTER LEG DAY: SHOULD YOU DO IT?​

Cardio after leg day refers to the practice of performing cardiovascular exercise after a workout that primarily focuses on the legs. This typically includes exercises such as squats, lunges, and deadlifts. The idea behind performing Cardio after leg day is that the leg muscles will already be fatigued from the weightlifting exercises, making the Cardio session more challenging and potentially leading to greater calorie burn and cardiovascular fitness improvements. Running on leg day is a common exercise for individuals looking to improve the strength and endurance of their legs.

It is important to note that performing Cardio after leg day may not be appropriate for everyone, particularly those new to exercise or with a pre-existing medical condition that affects their cardiovascular health. In these situations, it may be preferable to perform Cardio on separate days from weightlifting or consult a doctor or personal trainer to determine the best workout plan.

Also, it is generally recommended to wait at least 24-48 hours before doing cardio or running after a leg day to allow for proper muscle recovery. 

Should I Do Cardio After Leg Day?

While a Cardio workout might be the last thing you want to do after leg day, it can certainly help with your rehabilitation and recovery. Light aerobic activity can help increase blood flow and wash lactic acid out of your leg muscles, reducing aches and pains.

The Best Cardio after leg day

• Cycling: This low-impact cardio exercise focuses on the leg muscles, making it a great option for post-leg day recovery. Cycling can also help to increase blood flow to the legs, which can aid in muscle recovery.
• Elliptical: The elliptical trainer is another low-impact cardio option that targets the leg muscles. It’s also a good option for people with knee or joint pain.
• Rowing: Rowing is a full-body cardio exercise that also works the legs, making it a great choice for post-leg day recovery. Rowing can also help to improve cardiovascular fitness and endurance.
• Stair Stepper: Stair stepping is a great way to work the leg muscles and increase cardiovascular fitness. This machine can target the quadriceps, hamstrings, and glutes, which are all muscle groups used during leg day.
• Walking after leg day: Simple, easy, and effective walking after leg day is one of the best types of Cardio; it is low-impact and can help to increase blood flow to the legs, which can aid in muscle recovery. If you can’t walk or experiencing severe pain, it is best to consult a doctor or physical therapist.
• Hiking: If you’re looking for a Cardio workout that’s a bit more challenging, hiking is a great option. It can be a great way to work the legs and get in a good cardio workout while enjoying the great outdoors.

Tips for doing Cardio after leg day

Some tips for doing Cardio after a leg day include:

• Start with a light cardio warm-up: Start with a low-intensity cardio workout, such as a brisk walk or light jog. This will help to warm up your muscles and increase blood flow to the legs.
• Focus on lower-impact Cardio: Running or cycling can be hard on your legs after a leg day workout. Instead, try a low-impact cardio activity like swimming. Consider doing Cardio on a low-impact machine, such as an elliptical or stationary bike. These machines place less stress on the legs than running or jumping.
• Stretch and foam roll: Flexibility and muscle pain can both be improved by stretching and foam rolling.
• Consider timing: It’s better to do Cardio on leg days after the resistance training rather than before. It will help you recover better and give you more energy for the cardio session.
• Incorporate interval training, such as high-intensity interval training (HIIT), into your cardio routine. This can help to boost cardiovascular fitness and burn more calories in less time.
• Listen to your body: After a leg day workout, your legs will be tired and sore. Don’t push yourself too hard when doing Cardio; listen to your body. If you can’t walk after a leg day, try using the R.I.C.E method (Rest, Ice, Compression, Elevation) or taking an over-the-counter pain reliever to alleviate the soreness. 
• Keep yourself hydrated: Drink a lot of water before, during, and after your Cardio workout. Proper hydration can also encourage healing and aid in lessening fatigue.

It’s important to note that you should always listen to your body, start with a low-intensity workout and progressively increase the intensity as your body allows.

Benefits of Cardio after Leg day

1. Improved cardiovascular fitness: Regular cardio training can help to increase your overall cardiovascular fitness, which can lead to improved endurance and a stronger heart.
2. Increased calorie burn: Cardio training can help burn more calories than strength training alone, aiding in weight loss and body composition goals.
3. Improved recovery: Doing Cardio after leg day can help increase blood flow to the legs, aiding in the recovery and rehabilitation of muscle tissue.
4. Reduced muscle soreness: Cardio can help reduce muscle soreness and stiffness, making it easier to move and exercise the next day. Running after leg day can be worthwhile for improving cardiovascular fitness and burning calories, but it can also be challenging due to muscle soreness and fatigue. 
5. Better overall fitness: Combining cardio and strength training can lead to better overall fitness and a more well-rounded exercise routine.

CONCLUSION

Cardio after leg day is a strategy that can be useful for people looking to increase their overall calorie burn, improve cardiovascular fitness, and get the most out of their workouts. However, it’s important to consult with a doctor or personal trainer if you’re unsure whether Cardio after leg day is appropriate for you.