I do 33min fasted cardio every morning. Roll out of bed, bathroom, 16oz water with t3/clen empty stomach. Every 10 mins i jump off for 30-45 seconds and down water and jump back on. By the time im done with my 30 min im over half a gallon of water down. Keeps me full and hydrated and not starving throughout the day. Shower, 10 egg whites, 1 cup spinach and head to class.
My God that is a tiny breakfast, what is that roughly 120 calories? I would be starving.
People are lazy so they make excuses not to do cardio. High blood pressure, kidney damage, high RBC, and "fat ass syndrome" are all from not doing cardio.
What most lifters don't get: weight training doesn't do shit for your cardiovascular system even if your heart rate is constantly elevated, unless you are doing very high paced circuit training, which no one is.
I do 20min in the AM every day for maintenance, if I'm leaning out I up it to 30min+
Benefits of cardio: faster recovery (better blood flow when not working out), more energy to lift harder in the gym, higher metabolism, higher blood volume, lower blood pressure, lower resting heart rate.
HIIT stands for High intensity interval training, which consists of short sprint intervals coupled with low-moderate intensity work. An example of this would be a 30 second sprint followed by a 4 minute steady pace walk to cool down and bring your heart rate back to normal and then repeating it. LISS stands for Low intensity steady state cardio, which consists of purely low-moderate intensity work. An example of this would be walking on the treadmill or riding the bike
Do the type of cardio that you have a personal preference for. HIIT is quicker, proves to be more effective for fat loss, creates metabolic changes, and helps with muscle retention but not everybody can do HIIT. LISS is safer, but takes twice as long to accomplish similar
I find it better to just do HIIT supersets of arm or calfs, or sit-ups for an hour, rather than running like a hamster on a wheel at the club.
Either way, the more you exercise , the more the left ventrical of the heart works, causing enlargement and potential problems later on. Jim Fixx, The author of “Running”. died of a heart attack. lol
References:
• (1, 2) Layne E. Norton
• (3, 4) Wilson, et al. Concurrent Training: A Meta Analysis Examining Interference of Aerobic and Resistance Exercise. University of Tampa, FL. J Strength Conditioning.
• (5) Naito, et al. Satellite cell pool enhancement in rat plantaris muscle by endurance training depends on intensity rather than duration. Juntendo University, Japan. Acta Physiologica. 2011 Oct.
There's a strong belief that Jim Fixx had high levels of Lipoprotein(a), or Lp(a). As you may be aware, the genetic predisposition to elevated Lp(a) has a strong correlation to MI and stroke. More so with those athletically fit from spontaneous recanalization of arterial plaque rupture in conjunction with an elevated HR.
Dr. Davis, a well respected cardiologist has spoken about this many times about elevated Lp(a) levels and AMI (Acute Myocardial Infarction).
Stewie,
I enjoy reading your posts. I always learn something new with you. Weren't you a member of a cardiologist website? Perhaps I am making this up, but I thought you had mentioned this in the past and, I wonder if that's where you learn all this interesting info you share with us.
how do you guys feel about cardio post workout? That is when i have been doing my cardio and i switch up between 30-40 min LISS (brisk walk on incline) and then sometimes i go to the other end and ill run a 6 minute mile and thats it.
Why do You Guys think cardio after lifting session is "big no no!" ? Do You mean catabolism? Is it possible to lose muscle if someone is not 220+ lbs with contest body fat % ( like ~5% ) essentially when we talk about short, low intense session like 20-30mins, about someone who use AAS and even time when someone is in calorie surplus becouse it is off-season, not contest prep?
No it's more about elevating AMPK and endurance exercise inhibiting the mTOR pathways. It's been proven in a few studies that endurance exercise post weightlifting blunts muscle protein synthesis to some degree. Your sending mixed signals when you do strength training and endurance training at the same time.
I like to do it, even everyday. Short cardio ( 20-30mins, in 70-80% HRmax, walk on treadmill with incline is my favourite ) every morning or after weight training keep me "fresh" for whole day, i don't have any problem with appetite, blood presure stay in healty range etc. but...
a lot of people say and show studies that it inhibit gains ( even if you are on AAS... ), slow metabolism rate... Bullshit?