Should you do cardio after leg workout?

Forget collapsing on the couch or taking an ice bath after an intense leg workout. Dive into the surprising world of post-leg cardio, where the right choices can become your fitness ally, not a nemesis. Contrary to popular belief, adding cardio after leg workout can be a powerful tool for boosting fitness, not fatigue. 

Whether you’re aiming for peak performance, faster recovery, or simply a well-rounded workout routine, the right post-leg cardio can boost your calorie burn, speed up the recovery process, and even enhance muscle growth. 

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So, lace up your shoes, grab your swimsuit, or unroll your yoga mat – it’s time to conquer your legs, not your energy, and crush your fitness goals with a smarter post-leg workout routine.

Benefits of cardio after a workout

1. Enhanced recovery: Cardio increases blood flow throughout your body, delivering oxygen and nutrients to your hardworking leg muscles. This helps flush out lactic acid, a major contributor to post-workout soreness, leading to faster recovery and reduced stiffness.
2. Boosted calorie burning: Leg workouts are already calorie-intensive, but adding cardio afterward creates a calorie-burning double whammy. This can be particularly beneficial for weight loss or fat-burning goals.
3. Improved cardiovascular health: Regular cardio strengthens your heart and lungs, which improves overall cardiovascular health. This translates to better stamina, increased exercise capacity, and a reduced risk of heart disease.
4. Potential muscle growth: Studies suggest combining cardio and strength training, like leg workouts and cardio afterward, can promote muscle growth and development, especially for beginners. However, ensure adequate rest and protein intake for optimal muscle building.
5. Mental wellbeing boost: Engaging in any physical activity releases endorphins, the body’s natural mood-lifters. So, even a light cardio session after leg training can help combat stress, boost your mood, and leave you feeling more energized and positive.

Different types of cardio workouts

Low-impact cardio is the best form of cardio exercise to maximize fat loss. You will also be able to recover caster with steady state cardio. Choose low-impact cardio options like swimming, cycling, elliptical training, or brisk walking to minimize stress on your already-worked legs.

Elliptical machine

Elliptical training is a popular choice for cardio after leg workouts thanks to its ability to mimic the motion of running without the harsh impact on your joints. Unlike traditional running, you can easily control the intensity of your elliptical workout by adjusting the stride length, resistance level, and incline. 

Elliptical training reduces the risk of joint pain and injuries by minimizing the impact on your knees, ankles, and hips, making it suitable for people with joint conditions or recovering from a workout focused on your legs.

Swimming

Swimming offers a full-body workout with minimal impact on your joints. It engages all major muscle groups, from your arms and legs to your core and back. The buoyancy of water supports your body weight, reducing stress on your joints making it ideal for those recovering from injuries or with joint pain.

In the pool, you can vary your strokes: Freestyle, backstroke, breaststroke, and butterfly each engage different muscle groups, so mix things up to keep your workout challenging and interesting.

Stationary bike/cycling

Cycling provides a perfect post-leg workout option due to its low-impact nature and ability to strengthen both your legs and core. 

Similar to swimming and elliptical training, cycling minimizes stress on your joints, making it ideal for recovering from leg workouts or preventing joint pain.

Pedaling engages your quadriceps, hamstrings, calves, and glutes, while maintaining balance activates your core muscles, improving overall strength and stability.

You can take it outside which allows you to vary the terrain. You can mix up flat rides with hills or interval training to keep your workouts challenging and interesting.

Walking

Walking is a great form of exercise. Walking outside or on a treadmill is a great way to increase blood circulation and help with muscle recovery. Walking allows you to flush out the lactic acid that you might feel during a delayed onset muscle soreness. 

Movement is a good way to get the flow of blood through your muscles and muscle fibers. Take a brisk walk and feel the difference your legs will experience. 

Yoga

Yoga improves flexibility and mobility by stretching and lengthening your muscles while increasing your range of motion and flexibility.

Yoga stretches can help flush lactic acid, a contributing factor to post-workout soreness, leading to faster recovery.

There are a variety of styles and intensities from gentle Hatha to more vigorous Vinyasa; there’s a yoga style to suit your preferences and fitness level. Bikram is my favorite. 

Factors to consider when incorporating cardio after leg workouts

Intensity and duration

• Intensity: Keep it low to moderate. Skip high-intensity interval training (HIIT) or intense cardio that further strains your legs. Aim for a conversational pace where you can comfortably hold a conversation.
• Duration: Start with shorter durations and gradually increase as your legs adapt. Overdoing it can hinder recovery and increase soreness.

Choosing low-impact cardio exercises

• Opt for low-impact exercises that minimize stress on your leg muscles. 
  • Swimming: Provides full-body workout without impact.
  • Elliptical trainer: Offers similar benefits to running with low impact.
  • Cycling: Stationary or outdoor cycling is gentle on your joints.
  • Water aerobics: Combines cardio with resistance in a buoyant environment.
  • Yoga: Offers flexibility and low-impact movement.
  • Brisk walking/jogging: Start slow and progress gradually if tolerated.

Listening to your body

• Pay attention to fatigue: If your legs feel overly fatigued or sore, skip the cardio or switch to a gentler activity.
• Adapt based on intensity: Depending on how you feel, you may have to opt for shorter or even skip cardio that day. Prioritize rest and recovery. Rest days are an important part of your overall fitness and muscle gains.

Ensuring proper recovery time

• Listen to your body: Don’t push yourself too hard, too soon. Let your body tell you when it’s ready for another workout. Rest if needed or do a light cardio workout to help your sore legs.
• Stretching and foam rolling: Post-workout stretching helps improve flexibility and reduce soreness. Use your foam roller to help with circulation and muscle relaxation.
• Nutrition and hydration: Prioritize proper nutrition and hydration to support recovery and muscle repair.