If you primarily want to build muscle, you do not need to do cardio on your rest days. However, if you want to strip fat and keep your cardiovascular fitness up, it is recommended you do a light cardio session like a run or swim between weight sessions.
Is cardio OK on rest days?
You want to aim for light, gentle movements. “Avoid strenuous activities which would put more stress on the body. Rest days can consist of normal activities such as walking, light cardio, etc. since they do not stress the muscles that need the most rest.
Will I lose muscle if I do cardio on rest days?
The simple answer is no. The scientific research on long, steady state cardio training shows it does not have a negative impact on muscle mass. We'll explore the science that answers the 'does cardio burn muscle' question.
How much cardio should I do on rest days?
Studies recommend spending about 6-10 minutes after your workout session performing some active recovery for best results (Ortiz et al. 2018). Light cardio exercise, like walking on a treadmill or cycling at a low intensity, can help you get your heart rate down to recover from your workout.
Should I do cardio on rest days bulk?
Cardiovascular conditioning will benefit your body whether you're bulking or not. When you complete your bulk and go back to more regular styles of training, or cutting, you'll find cardio extremely testing if you've not kept at it during the bulk. Health is just as important as gains, so get your cardio done.