Can I do aerobics on the second day of strength training

Of course you can do aerobics on the second day of strength training. There is no need to avoid it all. The core depends on your training content the previous day, your physical recovery status, and your current training goals.

Many people struggle with this issue. The essence is that they are afraid that aerobic exercise will offset the benefits of strength training. Especially friends who focus on building muscle. They have probably heard the saying that "if you use aerobic exercise during the muscle-building period, you will lose muscle." This concern is not unreasonable. In the old-school bodybuilding training system, it is indeed recommended to control the aerobic frequency as much as possible during the muscle-building period. After all, after heavy compound movements are performed to failure, the muscle fibers will undergo micro-tearing, and the muscle glycogen reserves will also be depleted. If you continue to do more than 40 minutes of medium-to-high-intensity aerobic the next day, your body will not be able to supply enough energy. It is indeed possible to decompose muscles for energy. A bodybuilding friend next to me who has been training for 4 years has stepped on this trap. He did not plan well in the early stage of preparation for the competition. He had just squatted 160 kg of extreme sets the day before, and ran 40 minutes of interval running the next day when his brain was hot. As a result, the weight of the leg press dropped by 10 kg in the next week, and it took almost two weeks to return to the original level.

However, this does not mean that you cannot do aerobics at all on the second day of the muscle-building period. If you trained small muscle groups such as shoulders and arms the day before, and the training volume was not full, and you only feel slight soreness when you wake up the next day, then do a low-intensity exercise for about 20 minutes. Oxygen is no problem at all, as long as the heart rate is controlled at about 60% of the maximum heart rate, such as slow walking, elliptical machine, or leisurely cycling. On the contrary, it can speed up peripheral blood circulation and help metabolize accumulated lactic acid. The soreness and swelling will disappear faster than lying still. I practiced shoulder presses and arm curls last Tuesday, and rode a bicycle around the river for 40 minutes the next night. I was a little sore when I lifted my arms and put on clothes, but after the ride I felt much more relaxed. The strength training weights for the following week were not affected at all.

If your goal at this stage is to clean fat, and your daily routine is a combination of strength and aerobics, then doing aerobics the next day is even more routine, as long as you don't push the intensity too high and become overtired. For example, if you have just finished training heavy glutes and legs or whole-body strength the day before, do not do high-intensity intervals the next day, and switch to moderate-intensity steady-state aerobics. The duration should be controlled within 40 minutes, and there will basically be no problem. I once trained a girl. In order to keep up with the progress of wearing suspenders in the summer, she finished 10 sets of deadlifts one day and danced high-intensity Pamela for an hour the next day. As a result, she started to have insomnia after three days of training, and her strength dropped quickly. Although the number on the scale dropped, her circumference did not change much. Later, she adjusted to strength training and only did 30 minutes of brisk walking and stretching the next day. Her condition returned quickly, and the fat removal efficiency was even higher.

To put it bluntly, there is no black or white standard answer to this question. The signals given by your own body are the most accurate. If you wake up the next day and your whole body hurts so much that you can tremble even when walking down the stairs, don't hold on to the exercise. Just lie down and rest or do some foam roller stretching. If you are in good condition and there is no major discomfort, doing some aerobics that you like will have no effect at all. Don't be bound by the absolute statements on the Internet. The most effective training rhythm is the one that suits you.