Although you don't need to do cardio exercise every day to stay healthy, you can — but you should also be alert for signs that indicate you're overtraining. In a nutshell, this is a good rule; if a muscle group is still sore from a previous workout, do not train it intensely again until it has healed and is no longer sore. I like it. 2. When that mindset takes over, rest days go out the window. While this is admirable, there is a high degree of risk involved. If cardio wouldn't be a good idea, what can I do on those off days so that I can satisfy my addiction. I'm on ICF, three days a week, but I want to go to the gym to do cardio (rowing) on rest days. 4. So, basically, you’re skipping your rest days. That's a mix of three days of steady-state cardio workouts, 30-60 minutes long, and three days of full-body resistance training using lighter weights. Typically, rest days aren’t necessary for light cardio. If your cardio is moderate, you should do 150 minutes of it per week. At the end of the day, I've always believed that you need to listen to your body. However, if I ever do cardio on a day that I typically rest I will make sure I do it at night and have gotten all my meals in, 5 or 6, for the day. I like it. It's really helped with recovery. If you body can handle it, go for it. If you're not making gains or find yourself exhausted all the time, take a rest day. As we know, rest days aren’t just great in theory—they’re essential. On your rest/growth days you need to do everything you can to put your body in the best possible situation to perform at the highest level. We're in the gym hour after hour, day after day in order to feed our inner iron demon. If I don't go to the gym, I will go on a small hiking trail, take a small meal(crackers, pepperoni, and cheese) and sit on a rock and just relax. I do a bodybuilding split of Day 1 Chest/Triceps, Day 2 off, Day 3 Back/Biceps, Day 4 off, Day 5 Delts/Traps, Day 6 Legs, Day 7 off. There is no question of if I am going to the gym 6 days a week, just a question of when. Build muscle? I do roughly 30 mins of liss cardio on my rest days. The short and simple answer to this is yes, you can do cardio on rest days. 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 your cardio is vigorous, you can do as little as 75 minutes of it per week. However I really want to go do some cardio because I started doing that instead of ONLY lifting. It gets me moving, gets my blood pumping, plus it just feels good, being away from all the sounds of the city, and the distractions. save. Do 2-3 days of cardio. If you have the time to do two-a-days or can carve out extra hours in your week to make room for separate strength workouts and cardio sessions, then you have no problems! “But Steve, I have this big party coming up and I really am trying to … However I really want to go do some cardio because I started doing that instead of ONLY lifting. Press question mark to learn the rest of the keyboard shortcuts. Press question mark to learn the rest of the keyboard shortcuts. Now, one has to be mindful. I'm currently doing the P.H.A.T program and wanted to know if its ok to do cardio on the rest days? The benefits outweigh any risks of hindering recovery. However, if you are smart with your training this won’t happen. I did just start going to the gym, but it's been 8 days in a row so far, and I don't feel exhausted, or tired during the day. Resting is when you just relax on your sofa in your house and not doing anything. How about after? My days off, which I only allow myself 3, I like to dedicate to rest but there are some nights that I cant do cardio on days that I lift ad will have to do cardio on off days. I lift. Keep in mind that you cannot do cardio workouts BEFORE leg day. I guess you could say I'm an addict. So, you cannot do the same insane cardio workout everyday of the week. Rest days don't have to be totally inactive. It depends on YOUR specific needs and preferences. You decide if those minutes get spread out over 7 days or if they are done in some other way that your schedule accommodates. Rowing every time will over work your back, reducing your recovery. I do run on the treadmill or the elliptical for 15 minutes after every workout if I didn’t do cardio that day yet. This is why doing cardio everyday is actually a good thing. 0. Improve cardiovascular health? 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