 Endurance,
A.K.A. cardiovascular training,
improves the heart's ability to pump blood and increases oxygen uptake
into cells. A "fit" person can also lose more fat at rest and during
exercise than an unfit person. Bodybuilders use cardiovascular training
mainly as a means to increase caloric expenditure thereby increasing fat
loss or decreasing fat gain.
While dieting for a bodybuilding competition, the ultimate goal is to
lose body fat while maintaining the amount of muscle you have. Because
your caloric intake is hypocaloric, meaning you are BURNING more
calories than you are consuming, it is possible to lose muscle.
The fear of losing muscle causes many bodybuilders to be scared and
confused about what type of cardio to do, when to do it, how long to do
it for, along with other concerns. This article will address one
strategy bodybuilders can do cardio while preparing for a competition or
during any developmental stage based on both scientific literature and
anecdotal feedback.
Cardiovascular Training For Bodybuilders
 Low-Moderate
Intensity Cardio On Weight Training Days:
 As
stated in the intro, bodybuilders primarily use cardio as a means in
increase their caloric expenditure (Cardiovascular training has a TON of
other health benefits, but we will not touch on those benefits here).
The use of low-intensity cardio, done either pre or post weight
training, allows one to burn more calories while not hampering recovery.
Low-intensity cardio is not as strenuous on the body as high-intensity
cardio or
high-intensity interval training (HIIT).
It would be very hard for someone to complete a HIIT session pre weight
training as it would decrease your performance when lifting weights or
to complete the session post weight training as it would be very
fatiguing.
We want to keep the body healthy and injury
free. If you get injured then your workouts will suffer or cease
altogether. Therefore, I feel it is more practical to perform low to
moderate intensity cardio on weight training days. Now one could perform
their cardio separate from their weight training, but for most that
would mean two trips to the gym, which is impractical; Hence my
recommendation to perform cardio pre or post weight training.
Whether you choose to do your cardio pre or post weight training is a
personal preference. Remember, your main
goal is to hit it hard in the
weight room. If doing cardio pre weight training decreases your
performance then it would be better for you to do it post workout. If
you find that you are too tired to do cardio post weight training or
simply find you become too bored and enough do not finish your cardio
session, it would be better for you to do your cardio pre weight
training.
High-Intensity/High-Intensity-Interval
Training On Non-Weight Training Days:
High-intensity cardio stresses
both the aerobic and anaerobic energy systems. The anaerobic energy
system is what is stressed during weight training. Putting too much
stress on the anaerobic system and hampering
recovery is one reason why I do
not recommend performing weight training and HIIT on the same day.
Obviously running at 6 mph will burn more calories than running at 3
mph, but one has to balance their activities to allow for proper
recovery.
One Has To Balance Their Activities
To Allow For Proper Recovery.
There are two main types of high-intensity cardio:
-
Continuous
-
Interval Training
1. Continuous
High-Intensity Cardio:
Continuous high-intensity cardio would be running at a high speed on the
treadmill or elliptical machine for a long duration (i.e. 5+ minutes).
2.
High-Intensity Interval Cardio:
Interval training involves alternating periods of work and rest (or
lower levels of work). For example, running a 100 meter sprint then
walking back to the start, resting, then repeating could constitute
HIIT. HIIT is more intense than
high-intensity continuous cardio and much more intense than
low-intensity cardio.
Related Article:
Intensity, are you training with Enough?
HIIT:
Now it is time to create a program and to put it into action.
Weight Training & Cardio Programs
Adding
Lean Mass:
The following two programs would be ideal for someone trying to add lean
mass:
-
Monday:
45-60 minutes Weight Training
Followed by 30 minutes Low-Intensity Cardio
-
Tuesday:
45-60 minutes Weight Training
Followed by 30 minutes Low-Intensity Cardio
-
Wednesday:
OFF
-
Thursday:
45-60 minutes Weight Training
Followed by 30 minutes Low-Intensity Cardio
-
Friday:
45-60 minutes Weight Training
Followed by 30 minutes Low-Intensity Cardio
-
Saturday:
OFF
-
Sunday:
Some much needed REST!
Note:
As you lose weight and your fitness level improves you will most likely
have to increase you duration and intensity of your cardio sessions.
OR
-
Monday:
45-60 minutes Weight Training
-
Tuesday:
45-60 minutes Weight Training
-
Wednesday:
15-20 minutes of High-Intensity Cardio on the Elliptical Machine
-
Thursday:
45-60 minutes Weight Training
-
Friday:
45-60 minutes Weight Training
-
Saturday:
HIIT-Sprints: Ten 100 meter sprints
-
Sunday:
Some much needed REST!
Note:
As you lose weight and your fitness level improves you will most likely
have to increase you duration and intensity of your cardio sessions.
Losing
Body Fat:
The following program could be used by someone trying to lose body fat
and get RIPPED!
-
Monday:
45-60 minutes Weight Training
Followed by 30 minutes Low-Intensity Cardio
-
Tuesday:
45-60 minutes Weight Training
Followed by 30 minutes Low-Intensity Cardio
-
Wednesday:
15-20 minutes of High-Intensity Cardio on the Elliptical Machine
-
Thursday:
45-60 minutes Weight Training
Followed by 30 minutes Low-Intensity Cardio
-
Friday:
45-60 minutes Weight Training
Followed by 30 minutes Low-Intensity Cardio
-
Saturday:
HIIT-Sprints: Ten 100 meter sprints
-
Sunday:
Some much needed REST!!!
Note:
As you lose weight and your fitness level improves you will most likely
have to increase you duration and intensity of your cardio sessions.
Conclusion
As bodybuilders, weight training is your primary concern. You do not
want to do too much cardio and impair your
recovery from weight training.
Whether trying to gain muscle or lose fat cardio should be done. The
exact amount will vary by your
goal, fitness level, and ability
to recover.
About the
Author!
Derek “The Beast”
Charlebois is an ACE certified personal trainer, competitive
bodybuilder, and holds a Bachelor’s degree in Exercise Science from The
University of Michigan. Derek is the Promotions Coordinator/R&D at
Scivation/Primaforce and is involved in coordinating promotions,
research
and development,
advertising, and marketing. Derek is an accomplished author with
articles on such websites as Bodybuilding.com, Bulknutrition.com, the
online magazines StrengthAndScience.com and MusclesAndCuts.com, and is a
contributing author to the book Game Over:
The Final Showtime Cut Diet
You’ll Ever Need!
Derek is available for online personal training; personal training
inquiries can be sent to
derek@scivation.com. His website is
www.strengthandscience.com
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Cardiovascular
Training