Question:
After a heavy lifting workout, does a cardio session the next day shorten the recovery period? I may have noticed it during football, but not sure if it was legit or not.
As a side note, I don’t think cardio can enhance recovery by simply removing lactic acid. So if that has been the whole reason to encourage aerobic exercise post workout, it seems faulty to me. Adam H.
Answer:
We now know that lactic acid is disapated very quickly – it does not linger for days as previously thought. New research even points to the fact that it may not even be responsible for fatigue – or at least not the primary cause of fatigue.
I know of no studies done on the subject at hand – cardio to promote recovery. However, here’s my opinion based on stuff we do know:
Too much cardio can compromise recovery.
Low-intensity cardio (walking) promotes recovery if not done in excess. In other words, if the cardio is not too tough or too long, then the increase in blood flow may (and seems to) promote recovery – active recovery if you will.
But, cardio that it really intense (ie high-intensity interval training – HIIT) will likely compromise recovery, because it’s taxing on the CNS (central nervous system). Without CNS recovery, you have no recovery.
Likewise, if the cardio is too long in duration it will compromise recovery, because it is depleting/using nutrients (ie muscle glycogen) that could otherwise go toward promoting recovery.
I hope that helps, Adam!
Dr Clay
Dr.Clay, I wanted to know if HIIT has any effect on the growth of a person. I am 16 and I already do HIIT 3 times a week, so should I do HIIT ? Thanks
HIIT has been shown (in at least a study or two) to actually promote muscle growth. It’s similar to weight-training in that it it will only cause atrophy (muscles getting smaller) if you do too much, and you’d have to do a lot. As long as you do it about 3 x week or maybe every other day – and for no more than 20 min each session – HIIT will do nothing but benefit you.
Since you’re 16 I wanna give you a tip (I’ve been bodybuilding since 16, and I’m 38) – BE CONSISTENT – that is the secret. There is no magic training program or diet, so don’t waste time looking for one. Simply implement a good, sound training and eating regime on a daily basis, and next thing you know you’ll have a GREAT physique!
Keep on keepin’ on!
Your friend in fitness,
Dr Clay
Thank you Dr.Clay. Just one more thing, in your article getting rid of stubborn body fat, you have written that HIIT can be done 4 times or maybe even 5 times a week. I am able to see my abs but I have some fat around my waist, so in order to get rid of that should I increase my HIIT sessions ? Thank you in advance
And also is it ok for me to take
And also is it ok for me to take Protein powders ?