Cardio? Does anyone do it?

[willbrothers]

I've just started doing some light cardio at the end of workouts. Just a little walking at an easy pace, nothing too tough, but just enough to work up a little sweat (20-30 min @ 3.0mph). I don't want to sacrifice strength or size, hence the easy pace. The primary component of my workouts are strength training. Just curious if anyone else mixes cardio in with their lifting.

[willbrothers]

Also, if you do cardio has it negatively affected your lifting?

[Doug Parrish]

Cardio is just a 4-letter word with an extra syllable. :')

I did extensive cardio last summer and set a PR in the squat in the meantime. I was doing 45 minutes, 5x/week, incline on 5, 3.8 mph fast walk (can't run, long story). I feel pretty confident that the pace you are walking will have very limited negative effects on your lifting. From what I've read, you pretty much have to do intense cardio to mess up the lifting aspect, but the 20-30 minutes, just above casual stroll through the park, won't hurt you.

God Bless.

[vince148]

I did it for about 2 weeks when I was going through my BP crisis. I only did about 15-20 min after w/o. I just don't like doing it. It's boring.

[willbrothers]

Doug, it does feel that way sometimes. One of the things that has helped break the boredom for me has been having someone to walk with. I've got a friend who also lifts with me a good bit and we've started this together so it's not quite so boring. I'm encouraged that you were able to get a P.R. after doing a good bit of cardio. I feel like the benefits outweigh the potential negative effects.

God Bless!

[willbrothers]

Had a great leg workout today. Lots of lunges (got up to 315 8 reps), Squatting, leg extensions, calve raises in all three feet positions (killed calves today), leg curls, and some back and shoulder work just for good measure. This consisted of shrugs and 5 sets of 25 pull-ups with varying grips.

[willbrothers]

And of course, 30 min of cardio.

[gonzomedic]

My cardio consists of walking stairs (1flight) at work.I try to do more,biking,or jogging,but generally I don't care for it.Probably why I have some extra weight? Nah! can't be the reason.
GOD bless

[thegymmuse]

I do cardio as part of my volume training. 3 days a week.

As I train for a meet, I normally cut that work out.

A little time on the treadmill won't hurt your lifting. I walk on the treadmill just after I wake up in the morning and before I eat. I go at it at a brisk stroll.

Jim

[pitbull]

The term "cardio" refers to circulatory system or cardiovascular system. It is a misnomar to call steady-state exercises as that, since you strengthen the heart via weight training also. The same is true about where people mistakenly use the term "aerobic", which means "requiring air" (where "air" usually means oxygen). You still need oxygen when you do weight training. The problem with the thought that long duration “steady-state” exercises only utilize the heart and lungs is a myth. Resistance/interval training also use and condition the cardiovascular and respiratory systems.

Here is something to keep in mind. The heart is a muscle. Proper resistance training can cause the heart and vascular system to increase in size and effectiveness, hence reducing the resting heart rate and blood pressure. Also God designed the heart to support the muscular system, not the other way around.

Are you planning on doing this to burn extra calories? It may take up to consistent 10 hours of “steady-state” exercise to burn one pound of fat! Every pound of muscle added to the body of an adult will require an additional 75-100 calories per day just to keep it alive. The average person, through a program of proper strength training can add enough muscle to burn an additional 3500 calories per week (1 lb. of fat = 3500 calories). The amount of strength training that is required to effect such a change is about one hour per week.

Personally, I am training to better my time for the 2-mile run for the Guard. So I am doing a run as well as bike 6 days per week. But that is specifically to improve the performance for that individual activity, not for improving my heart or lungs. Hope that helps.

[thegymmuse]

Bryan,
Have you considered this; www.sigep.org/documents/cardio-101.pdf

This one seems to represent what you describe; bodybuilding.about.com/od/cardioexercisebasics/g/AerobicsDefined.htm

By your own and what is defined in both of these articles, when one mixes aerobic and strenght training, the desired cardio goals can be achieved.

Simply walking at a steady pace on a treadmill is in itself aerobic training. Desired goals are measured in time spent at a constant speed. Do interval training where the speeds and surfaces change, you have cardio training. A good example would be swimming where you have the resistance of the water and aerobic effect in synchronized breathing. Or, cross country running.

As competitive powerlifters, it is important to have a good aerobic platform in which to grow muscle. Improved levels of oxygen in the blood and flow will ensure that the time spent in lifting weights are maximised. If your huffing and puffing (short of air) at the smallest about of physical exertion, you need to spend some time with aerobic exercise.

I'm certain the military ensures you get enough?

Jim

[willbrothers]

Good information everyone. Bryan you are correct in your definitions and assessments; but for the goals I am planning to reach I need a little of both. I am looking to get leaner for a bodybuilding contest in August. The problem I run into with using strength training to burn excess fat is that I take breaks in between sets, so my heartrate has a series of ups and downs during that period. When I am on the treadmill, it is a constant elevated state for whatever time I am working.

Since I have started doing this, I have been impressed by the results. I have not lost strength but I have lost a little weight and more important is that my body fat has decreased. I think it's a combination of the two: heavy lifting and light cardio. It's really seemed to do the trick.

I do think it is very important to realize that any program or routine will yield different results for different people. I have tried programs that were very effective for others but did little or nothing for me and vice versa. It's all about finding out what works for you and then sticking to it. That's what I think anyway.

God Bless and have a great long weekend!
William

[pitbull]

willbrothers said:

Good information everyone. Bryan you are correct in your definitions and assessments; but for the goals I am planning to reach I need a little of both. I am looking to get leaner for a bodybuilding contest in August. The problem I run into with using strength training to burn excess fat is that I take breaks in between sets, so my heartrate has a series of ups and downs during that period. When I am on the treadmill, it is a constant elevated state for whatever time I am working.

Since I have started doing this, I have been impressed by the results. I have not lost strength but I have lost a little weight and more important is that my body fat has decreased. I think it's a combination of the two: heavy lifting and light cardio. It's really seemed to do the trick.

I do think it is very important to realize that any program or routine will yield different results for different people. I have tried programs that were very effective for others but did little or nothing for me and vice versa. It's all about finding out what works for you and then sticking to it. That's what I think anyway.

God Bless and have a great long weekend!
William

William,
The last bodybuilding contest I did [in the NABF], I went from 200 pounds [18.5% BF] to 165 pounds [5% BF] with no "cardio" in just 12 weeks.

[willbrothers]

Hey Bryan,

That's pretty cool I didn't know you use to bodybuild. Anyway, I'm not denying that it is possible to trim excess fat without cardio, but that seems to be what my body responds to. I haven't been able to really trim the fat I want without some light cardio. Some people never have to touch it - and truthfully probably I could get leaner just with a strict diet along, but I have found this to be the most effective way for me to get lean.

I don't think excercise is as black and white as we sometimes think. Different people respond differently to various excercises and diets. I think there are some general truths to strength training and muscle building (for example, you need rest to build) but I know that there is a great deal of trail and error. Also, I think with bodybuilding, there has to be a realization that we have strengths and weaknesses. We have our areas that look fine as they are, but almost everyone has something that needs work to really look good on stage.

One of the things I am actively trying to work on (in addition to getting my body fat at 5% or lower) is symetry. I'm still going heavy to preserve mass but I am doing much more isolation excercises and much more barbell work. I've got decent upper body symetry but my lower body needs work. Also, the left side of my stomach looks better than the right. There are no huge variances, but I can tell a difference, so I know a trained judge could. Anyway, good information all around. Thanks for all the feedback everybody! Enjoy Memorial day!

[willbrothers]

Bryan (or anyone else who has ever been a bodybuilder),

Any advice you could give me on tanning products? I have been told that they are essential to look hard on stage. Which ones worked best? I'm trying to tan often, but I have been told that a natural tan by itself is not sufficient. Please let me know. Thank you!