48 Hours REST!.. Can Cardio be considered as REST?

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    Question 48 Hours REST!.. Can Cardio be considered as REST?

    HI

    I want to go with the below routine for November

    Mon: Jogging & Walking (Cardio)
    Tue: Swimming (Toning & Cardio)
    Wed: Chest, Shoulders, Abs (Moderate to High wts)
    Thur: Quads, Hamstrings, Calves
    Fri: Swimming (Toning & Cardio)
    Sat: Collar, Back & Wings, Abs
    Sun: Biceps, Triceps, Forearms, Calves

    I am not going to do anything more than one hour/ either weights or Cardio

    Q1) Do you think I would get enuf rest for muscles
    Q2) Is the Cardio considered as a Break from the weights day or is it going to do harm than help?

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    Answer - No.

    Rest is rest, ie- do nothing. You REST.

    Its not about letting the muscles rest, its about giving your body a chance to recuperate. Your body isnt split into body parts, it is one connected unit.

    If you want to do some cardio, put it after your weight training sessions and leave some days out to rest.

    As an aside, i would take a look at the stickied topics on designing a training program. This is just a split, to get any sort of useful advice you need to post the actual program.

    Remember - you grow/improve outside of the gym when your body actually has energy to repair itself, not while you're in the gym.





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    Thanks Sir, That helps. I realize that I would have to spend good amount of time educating myself... long way to go :-) Thanks

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    i dont completely disagree

    but i do sometimes run on what i would consider a resting day
    your body is not recuperating while doing cardio, but you are not breaking down muscle...
    if your stay properly hydrated cardio can help volumize the cells, and flush away toxins aswell


    only problem i ever had is making sure im well hydrated


    but i wouldnt run on EVERY rest day...
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    Quote Originally Posted by Ben dur View Post
    i dont completely disagree

    but i do sometimes run on what i would consider a resting day
    your body is not recuperating, but you are not breaking down muscle...

    only problem is ever had is making sure im well hydrated


    but i wouldnt run on EVERY rest day...
    This all depends on your body. The more muscular you become, the more this becomes false. If you carry a lot of muscle, cardio can rip right through muscle gains if you run on off days.
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    shut up!

    its not my fault im skinny
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    ^

    But naw, i think the whole issue is a bit of a gray area to be honest. I'd rather err on the side of caution.





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    depends if your bulking cutting or maint too

    on a cut it isnt unusual for someone to do cardio every other or even EVERY day

    bulking however one may only do cardio once a week if ever
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    I find with my own recovery ability that i really need those days off to be OFF, lol. Anything above very low intensity and very short duration fucks me over somewhat - either physically or mentally.

    I know some people who can do something almost every day and still improve. Maybe theyre just better at program design, or just have faster recovery rates





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    it depends on how intense the cardio is and what you are trying to achieve with it.

    in general, you need to have some rest during the week though if you ever want to get anything out of your training program.





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    To get to the bottom of this, try setting your alarm clock for three hours after you go to bed, wake up and do cardio, and see if cardio feels like resting.
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    i always find swimming pretty relaxing for the muscles like a good water massage.. Many consider it as High Intensity cardio.. But I dont really feel a fatigue even swimming on workout days.. I read something interesting... maybe you all would like to critic it. thanks

    An effective mass building AND fat loss weight lifting routine

    Regarding Bulking or cutting, I want to just add on some muscle to what I lost after my one year cardio and 15 kg loss so I was thinking of a combined program and hence i asked the question.

    Regards

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    Quote Originally Posted by signedup View Post
    Regarding Bulking or cutting, I want to just add on some muscle to what I lost after my one year cardio and 15 kg loss so I was thinking of a combined program and hence i asked the question.

    Regards
    Not sure I fully understand what you are trying to do.....you lost weight over the past year from doing cardio. So, to combat this, you want to still do cardio?

    If you goal is to increase muscle mass, then you need to:

    1) lift
    2) eat
    3) recover
    4) repeat


    That simple. Were does cardio play in? A small amount of cardio can be used to:

    1) maintain heart health
    2) recovery between heavy sessions by promoting blood flow

    Probably don't want to do much "intense" cardio as it will undoubtably burn calories needed for growth and lead to further tissue breakdown.

    patrick





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    Patrick, Thanks for the reply. I do wish to do cardio just for maintenance. I lost 6 inches on the waist and when i attempt to put on some muscle, i do not wish to add any more inches to the waist. So I just want to do little cardio for maintenance. Whe you say tissue breakdown due to cardio, i didnt get it right. If I do swimming, would i still have a tissue breakdown? I plan to replinish any muscle glycogen loss due to swimming(30 mins only) by quick protein shakes and gatorade...

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    When ever you train there is tissue breakdown. We improve when we rest. We breakdown when we train.

    As far as your waist line and adding muscle mass goes....

    It is impossible to add muscle without adding fat. You can't just add muscle (aside from taking pharmaceutical enhancement), so if adding size is your ultimate goal, you have to be ready for some fat gain to occur. The goal, obviously, is to limit the amount of fat gain as much as you can. One way to do this is to heavily monitor your diet (everything you put in your body) and take objective measurements (anthropometric measurements and/or skin folds being most importnat; body weight being less important). If you are gaining weight, and your measurements are staying close to the same....keep trucking. If you find yourself gaining weight and your measurements are going up, then you may have to tighten up the diet. it is a constant dance between the two. You may want to try and periodize your diet, in the same manner that we periodize our workouts. For example, it may be something like 3 weeks of hypercaloric (bulking) followed by 2 weeks of hyopcaloric (cutting).


    patrick





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