good recovery workout to burn a lot of calories during strength training?
I'm doing a strength training program, like stronglifts 5x5. I squat 3 times per week, my upper body exercises include bench, overhead press, weighted pullups, and barbell rows. I used to do track and field in high school, and I could just about anything without gaining fat. Now, I have to count my calories otherwise I start to gain weight. What are good workouts that can burn a lot of calories but not hinder my strength training?
-Some ideas: swimming, running, sprints, cycling. But I'm afraid doing too much will hurt my strength gains. Is it better to not exercise on rest days to actually rest?
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There are two ways of losing calories without raising recovery needs much that I can think of:
Eccentric-less training:
One of the best ways to burn calories (or get additional training volume) while minimising recovery needs is eccentric-less training. The eccentric portion of a lift (or any exercise) puts far more strain on your central nervous system and your muscle tissue. By omiting that portion, you can regenerate way faster from exercise and not impede your main lifts that much. Some great exercises that only use concentric load:
hill sprints (walking down)
cycling
sled-pull
prowler-push
olympic lifts (drop the weight at the top).
Super low impact cardio:
This is basically anything you can do for hours, without really getting tired. I myself like walking to work and back (2x40min) which burns ~300kcal and doesn't really impede my lifts in any way. This article goes into a bit more detail on the benefits of walking.
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