Cardio exercises are very important for your fitness and health goals. It increases a lot your endurance levels,your metabolism and boost your immune system. It will prevent you from having a lot of diseases.
But even if you know that it is a crucial part of your training, when do you ctually perform cardio ?
Even if everyone is different, and so we could say that the best time to do cardio is whenever you feel like it, there are some key factors to optimize it.
1- Cardio on a Empty Stomack
By fasting overnight, you deplete glycogen stores, and when you will run on empty stomach, fatty acids will break down in the mitochondria to be used as an energy source.
The rate of fat burn will be much higher in the fasted state (up to 5 times more).
Fasted cardio will increase fat utilization during exercise and you can do it fasted if you want to burn fat.
2- Cardio after Lifting Weight
Doing cardio just after lifting weights is much better than doing it before weight training. If you run for exemple before lifting weight, you take the risk of depleting too much glycogen stores.
You can also wait 2-3 hours after lifting weight and then do it. This way you may feel better and have more energy.
A solution is also to do it on separate days than weight lifting, you will have more energy to perform it well.
3- Late Night Cardio
Another way is to do it late night. This is very goog because it allows you to get a workout whenever you want during the day.
If you choose to do it, relax about 30 min to 1 hour before going to bed. You can eat a post-exercise liquid meal, cool down a bit, and then go to bed.
Some people are not very awake in the morning and perform better during the evening or the night, so if it is the case for you, do it!