Cardio/High Intensity the day after?

[Falcon]

Hey guys, I have a quick question. I'm trying to make a training schedule to go with my new semester schedule and if someone had the answer to this question it would help out a lot.

Say I go to the gym for the day and do my normal lower body, which would be squats, lunges, leg extension, leg curl, etc. Now the next day my lower body is feeling pretty tired and sore. Would it be a bad idea to play a lot of basketball or do any other high intensity cardio activity? I've talked to some friends and I got answers going both ways. Can it help in getting gains? or does it hurt? or does it even matter? Remember, I'm talking about the day after, and even if I had a full night of rest.

 

[Viroid]

Hey guys, I have a quick question. I'm trying to make a training schedule to go with my new semester schedule and if someone had the answer to this question it would help out a lot.

Say I go to the gym for the day and do my normal lower body, which would be squats, lunges, leg extension, leg curl, etc. Now the next day my lower body is feeling pretty tired and sore. Would it be a bad idea to play a lot of basketball or do any other high intensity cardio activity? I've talked to some friends and I got answers going both ways. Can it help in getting gains? or does it hurt? or does it even matter? Remember, I'm talking about the day after, and even if I had a full night of rest.

It depends on your diet. If youre hypercaloric and getting enough protein it wont hurt.

 

[Falcon]

So as long as I eat right and get enough protein it's cool?

I guess safety is a concern too. Are you at a greater risk of injury when you exercise in this situation?

 

[BluEyes]

Make sure to stretch and do a long warm-up before HIC, and you should be ok.

Also, if you're really serious about HIC(every day, etc) then it would be worth putting some ice on your quads/calves afterwards. It helps for the next day, but it takes alot of work and is only worth it if you're going hard.

I do 30 minutes of HIIT five days a week, with lifting as well, that's hard on the legs, so i have to take care of them. I don't go quite as hard as I could, or else I'd overtrain and end up injuring myself.

Just pace yourself if you're serious about doing HIC as well as lifting.
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1. Lift as hard as you can
2. Ease off just a little bit in cardio, if you're doing it every day, like me.
3. There are no problems with HIC after legs day as long as you aren't stopping and starting, forward and reversing...This puts alot of torque and strain on the already tired legs..that leads to injury. So keep your HIC consistent speed and don't do things like suicides at top speed the day after leg day.
4. Eat heaps of protein, of course
5. Drink lots of water, more than you otherwise would. This actually helps ALOT so you don't injure yourself.
6. Get heaps of rest, pretty logical.
7. If you're really into the HIC thing, it would be worth it to think about icing your legs after the cardio. you can ice them after the lifting if you want, but i find i need it more after cardio.
8. Almost forgot...STRETCH, before and after both lifting and cardio.

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It's all pretty straightforward stuff...Just take care of your legs and drink lots of water.

 

[spesmilitis]

How about same day as lifting?

Im not suggest this, I don't know if that is better.

 

[mrRuckus]

http://www.wannabebig.com/article.php?articleid=292

 

[Viroid]

So as long as I eat right and get enough protein it's cool?

I guess safety is a concern too. Are you at a greater risk of injury when you exercise in this situation?

Yes, its cool. As far as injury...just take a couple laps around the court and THEN strech hams, quads and calves. Always warm up before you strech.

 

[Falcon]

Hey thanks guys for the advice. I am trying to make a schedule that is more active than last semester's schedule. Because of that, I do need to be more careful with how I stretch & warm-up. I am currently looking into quite a few sources on how to do it right. If anyone else has more advice that would be great!