Best cardio for lifters reddit. Cardio has been critical in my cut.

Best cardio for lifters reddit For those that lift heavy how much cardio do you do? Do you hit a point where you feel like your HIIT/running/spin/etc starts… The best cardio is the one you like enough to do it 2-4x a week. The best form of “cardio” to train this would be to incorporate sprints 1-2x a week. I don’t do any HIIT specific workouts but will push hard at times in the previously mentioned sports. It's not. I found a pair of lifters on zappo. Buy two sets of shoes that are out of season. I only walk, run, jog or Sprint when I'm over 224lbs. Doing it fasted in the morning is supposed to burn more fat but I dunno if science backs that up or not. If you train cardio, your max effort strength work will take a hit. Personally, I am still a baby beginner lifter who is barely ready to lift the bar on some of my lifts (45lb squat, 35 lb bench and OHP, 65 lb deadlift, 50 lb rows) so I have mostly just skipped it, although recently I've added a bodyweight or light weight warmup set. Tabata method HIIT (25 seconds on, 80 seconds off, for 8 cycles) was my choice. Everyone says weightlifting is enough for cardio. brisk walking or better) and 2X strength training per week, so those are goals you could aim for. But any other exercises they have felt great. Posted by u/janborden - 1 vote and no comments 1 day each week cardio lasting 45-60 minutes at 60-70% max HR 1 day each week cardio lasting 25-35 minutes at 70-80% max HR 1 day each week cardio lasting less than 20 minutes at 80-95% max HR. Pick a shoe that's comfortable for running or whatever cardio you prefer to do, and just squat/deadlift in your socks. I notice enhanced lifters can get away with less compound exercises and generally higher reps, so more machines and broader splits. Their diets were fine. I play rugby. Burn more fat now and less later vs. Then you have crossfit type gyms that are good for lifters but don't have any amenities and are pretty expensive. Ease into it and strength takes zero hit. "cardio") and anaerobic (e. I also want to improve my cardio, so I'm not sure how feasible this current plan will be as my weight goes down (hopefully). Get good sleep, try to fill your macros and micros. So punching and kicking a bag is perfect, in my opinion. Is cardio beneficial to your health? if so what are the benefits? can those benefits be gained from only lifting weights? Aerobic (e. Its also better for weight loss if you need that too. Get in sternum deep water and start doing hydrotherapy exercises with a decent intensity for 20 to 30 minutes. What's work for me the best is cardio/running in the early morning before work then gym after work. In a cut I push for gains in cardio conditioning, and put resistance training into maintenance. Yoga doesn't really train cardio (eh, some mild cardio benefit, but if cardio is what you want yoga is the wrong tool for the job) and all forms will improve flexibility. While talking to coaches, I was shocked how many still advise their clients not to do it. The elliptical is basically the worst but ALOT of lifters like is because it's the easiest. ADDING cardio while providing the same training stimulus to your muscles and staying at the same weight won’t contribute to muscle loss. That said, you can get every other beneficial adaptive response from HIIT, and HIIT improves T and growth hormone levels in older athletes. It's easy on the knees, it's effective, and it's over quickly. Btw, morning cardio has not been proven to be more effective than cardio at any other time. 6 weeks out from competition I added 20m interval training once a day (AM), now 3 weeks out I've added another 20m (PM) to shake the remaining fat for show. I think this is bad advice. Workout Plan: Strength: GZCLP 3x a week (M/W/Sat) Cardio: 3x a week (T/Th/Sun), C25K on Tuesdays, 60/120 sprints on Thursdays, C25k or brisk walking on Sundays Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. pshew Felt damn good Lifting gives you muscles that help you burn calories and consume more while not gaining fat (assuming you’re continuing to lift and eating the right stuff), cardio gives you more stamina to help you lift without getting winded, so your workouts aren’t bottlenecked by your stamina rather than muscular endurance, and proper diet will fuel Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. Seems to be working for me, but some days I get lazy and only do 5 - 7 miles. I do recommend practicing good habits on the bag though in case you do ever end up in a fight. Low impact cardio does not limit strength gains, which is why I chose this method. In my opinion, the best cardio would be cardio related to the sport you're training for. I train doubles, so I do MISS on the ellipitcal for 20 minutes every weekday morning at 6am, then train at 5pm for 40min-1hr, followed by another 10 minutes MISS cardio. Cardio does wonders for your heart and your lung capacity. Oct 18, 2016 · What’s the best cardio or metabolic conditioning exercise for serious lifters? Ben Bruno – Trainer, Strength Coach Sled work and complexes. Kettlebell swings (heavy enough to need frequent rest) and prowler pushes are some of the best options, since the recovery cost for those is pretty low. e. Cardio exercise obviously has many general health benefits. My biggest issue personally with traditional cardio is it takes too much time, I used to run a few miles almost I purposely looked for a new coach that included some GPP work, including a little high intensity interval type cardio, and some lighter, steady state cardio. I weight around 150lbs at 5'9. I do cardio 5x/wk. I aim to do high intensity on the stair master for 10 minutes 4x per week. If you care about burning calories, cardio burns more than weightlifting. for the house. Heavy compound movements (squat, deadlift, overhead press, bench, bent over rows). Stop cardio and lift weights. But cardio also has a lot of carry over into other things: better work capacity and needing less rest between sets, better general recovery, improved metabolism and endurance. For me, the best cardio on earth has been martial arts. Exercise variation between the three sessions mainly comes down to muscles groups that need multiple exercises to target effectively, i. I lift weight too but with almost no rest time in between. Doing cardio while in a surplus will not cause you to lose body fat. If it's really an uncomfortable weight for you, then yeah, best of luck. 10 miles in ~ 30 minutes. It’s best to incorporate your cardio in your daily life as much as possible. Lifting heavy weights and getting more muscle is extremely healthy and beneficial. I got nike romaleos 4 and love them. You will feel fitter afterwards. An occasional long, low intensity cardio session is also beneficial to fill in the gaps. You can choose from the commercial options (crunch, NYSC, Retro) but they are always super crowded and are not great for power lifters. EQ has always been great for my endurance. You can't outrun a bad diet. There aren't very many yoga resources geared towards lifters. I work out 5 days a week and do basic calisthenics and yoga. My opinion is a bit bias (ten years of rowing experience) but the rowing ergometer (rowing machine) is the most complete cardio workout you can get (cross country skiing is also right there with it but I don't know much about it so ill stick with rowing). running), that could have consequences on connective tissues, which already are stressed with lifting. Coupled with good diet, I've made insane progress in about two months. Maybe unpopular opinion but basketball isn’t cardio. 🤷🏻‍♀️ take care of your body. Kettlebell swings (heavy enough to need frequent rest) and prowler pushes are some of the best options, since the recovery cost for those is pretty low. Then the best way to cut is to add dedicated cardio in order to creat the deficit instead of having to eliminate a large amount of calories from your diet. I always lift first because I don't want to be tired when I lift. If you're in your last semester at the dorms, I would almost say just enjoy the food. 30 min per day. It's also really good for early weight loss. Also, cardio only on non lifting days. Was always so hard to find time between work and kids to get there regularly. I mainly use them for squat cleans/snatch if it gets heavier and front squats. hamstrings/quads in both shortened/lengthened positions, lats to target the different fibers, etc. Running. They would usually do 3 laps light light jogging around a track followed by 4 - 4 rounds of sprints. It was a hard adjustment for me because I loved cardio. You could be able to jog 13 miles but you would get winded in basketball. Something about sparring with someone else lets you push yourself harder than you ever could in swimming, running or anything of that nature. Donated and threw in tbol. It's a great full body exercise, i can be quite peaceful when you've found a pace you can keep, and you literally can't use your phone. burn less fat now and more later sounds the same to me. I do think cross training is worth the time. The results were that the enhanced lifters had muscle-protein synthesis rates that were spiked all week, whereas the natties would only spike for 48-72 hours. Increased intensity and cardio is now mountain biking. If you lift heavy first, you're going to use up your glycogen stores. I need to implement cardio into my training. I really wanna run more often but everyday is a day to lift weights🤣 Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. You name it, we do it. The name of the game is sustainability and total volume of work. Lift. Of course cardio wont take away strength you already have, but for an elite lifter all their body can be focused on is lifting and recovering. I started lifting heavy in April of last year and my body has completely transformed like never before. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! The amount of cardio that won’t interfere with recovery on a cut is probably not enough to make a significant dent in expenditure v intake. Preferably a mix of both. Running a mile burns about 100 calories. Cardio is important, but things like heavy weight deadlifts and heavy weight squats can also do things for your body that other exercises just can't. do 4-5 days of training and rest 2 days in a row or in between 53 votes, 53 comments. You can play around to see what works better for you and your body. " Other lifters understand the benefits of conditioning but exclusively prefer HIIT for their purposes. I’m curious if the cardio is even worth it. We have treadmills, exercise bikes, cross-trainers and pull-rowers. Cardio is an aspect of fitness that is often completely neglected by new lifters due to the myth of "cardio killing gains. only consideration is to not do a full cardio The best cardio for weightlifters is something that gets all the joints moving through their full range of motion with minimal impact and an unloaded eccentric movement. The cardio and the weights are just to supplement the training. I just jog for 20 mins in the morning and 20 during the evening. I split my weight groups but do 25minutes of crosstrainer cardio every time I go to the gym. cardio loses weight today, muscle boosts your basal metabolic rate which will make it a little harder to regress later. So the thought of integrating a further 3+ hours of zone 2 cardio that will make the sessions 1. I'd like to put a vote in for swimming. Currently I work out at the gym 3 times a week focusing on weight loss mainly with weights added. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! I lift in my lunar new year protection packs and they are nice to lift in. That way I stay away from those super long sessions of 45+ cardio in a row since I get super bored. I'm a powerlifter and do cardio by performing very dense sets and high reps with little to no rest. So at worst, you should never progress more than another 500 cals into your deficit. I’m walking 3ish miles a day but no more Orange Theory or running. com Nov 2, 2023 · Here are the 10 best cardio options for powerlifters: Brisk Walking; Rowing; Sled Pushes; Swimming; Cycling; Running; Elliptical; Circuit Training; Stair Climber; Air Bike; Choosing how to approach cardio will ultimately be an individual decision based on your training goals, training schedule and ultimately what you also find engaging and fun. Cardio is keeping your heart rate elevated over an extended period of time. 2 weeks of strength lifts. I go to a trainer focused gym and we do about 30 minutes of pure cardio and 30 minutes of strength training. If you’re running, doing any kind of cardio or even just machines I suggest Hoka One One. 5 years I've lost 150lbs and I've been lacking cardio training for over 2 years now. A lot of weight lifting only advocates really underestimate the good cardiovascular health they may have started with. Maybe if for your first cardio sesh you do a 5km and then a heavy squat session the day after. Progressively add weights with lower reps for hypetrophy and strength or. Full Body A, Full Body B, Full Body C. Sometimes a lifter may experience cardiovascular fatigue before muscle fatigue, cardio can help with that. So I'm running 6-7 days a week and gym 6 days a week as well and have a whole work day to recover from the early morning run Movements change on mesocycle, so does intensity and amount of cardio. Most people will squat or deadlift in traditional sneakers. If you just do like 2-3 session of HIIT a week and nothing else, it's all right (actually I think this is the sweet spot for a lot of people - builds a huge cardio base and burns heaps of calories with minimal time investment) but start tossing moderate And like the other guy said, cardio is a good way to not be as strict about a deficit vs no cardio. I know that too much cardio is bad because it burns muscle away but what is the proper ratio that is best for body fat loss? Currently, I usually do cardio for about 20 minutes to get my blood pumping and then lift for about 45 minutes. Depends on what you are trying to gain, really. Once, after slacking off on cardio for a long time (while still maintaining 5/3/1 workouts) I successfully turned my 15 rep deadlift max into my 10 rep deadlift max just because I was out of breath and couldn't brace anymore. Low dose deca Test and higher EQ was my best cardio performance cycle. On my dedicated cardio day I do 30-35 minutes but just a quick warm up for lift day. Just my 2 cents. Lifting) exercise are both "good for your health", but yield very different adaptions to your body. Most of the time I'm fine even if I lift after cardio, but sometimes I run out of energy store and have to lower weights, or fail on the last rep when usually I wouldn't, etc. I have a pretty balanced routine. Mobility and stretching was a huge fad a while ago and while still popular, I think people have realized you only need to focus on mobility so much and can overdo it with So cardio after lifting means you will stimulate AMPK and inhibit mTOR -- effectively limiting the amount of growth following strength work. You want to do intense cardio last so you don’t lose intensity during weight training. Stats: 202 lbs, 10% body fat. This can be achieved through various ways. whenever you can fit them in, i wouldn't overthink it. some youtubers suggest putting 24 hours between cardio and lifting but its probably something that effects the really advanced lifters more than a semi-beginner Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. Sun - long run Mon - full body lift, but focus on squats and deadlifts Tues - light cardio (30 mins on elliptical or light jog) Weds - full body lift, focus on upper body with some plyo work (ie lunges with dumbbells, etc) Thurs - light cardio like Tuesday Spin bike 1 to 3 times a week. Lower weights higher rep for endurance and leaning. Do your best to keep a timer clock running to pace your progress. Get a punching bag, preferably heavy bag, and do combinations on it. I avoided cardio altogether and made significant [lean] gains this prep (considering I'm a female) dropped BF and got to a place most people would be really happy with. Saturdays is open mat and active recovery, Sunday is rest. I do it before but I keep the cardio to about 10-15 minutes. Cardio all the time is the right answer. I played with a marathoners who for sure has better endurance than me but he was dead. Over the last 2. I will mix in the others as I get bored. Some people are crazy enough to squat in crocs. I'm not a hypertrophy lifter - my main focus is functional strength. The best method for Fat Burning is a good, sustainable diet which a person can stick to on a Caloric Deficit. I lift better when I do it. If you’re trying to do SL5x5 while also completing a 16 week training block for a marathon, you will do worse on both, but maintenance cardio is super important during strength training (despite what Mark Rippetoe thinks, and if you want to talk about being a useful person, making sure you can carry some boxes up several flights of stairs without wheezing up a lung has to up there with being Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. I've also come to learn recently that high intensity cardio, like sprinting uphill, also have incredible health and mental health benefits that normal cardio exercises don't give you. Ultimately the CDC recommends all adults get at least 150 minutes of moderate cardio per week (i. But, I prefer to do cardio first based on the afterburn effect, where your elevated heart rate from cardio is maintained through your workout allowing you to burn more calories than you typically would. Natty lifters tend to do best with some low rep range compound work and typically upper/lower or PPL type splits that hit muscles more often but with lower volume per session per muscle group. Lately, my cardio has been 99% BJJ, and I think it’s been detrimental to my cardio. At 600 eq, 18, weeks in I had a little too much blood and started getting lethargic. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. HIIT cardio on a (stationary) bike works for me. I did cardio for a decade with little to no progress even with macros etc. If I were focusing on gaining mass and strength, I'd lift as heavy as possible every lifting day and do low intensity (zone 2) cardio my 6 cardio days; pushing my protein macro up and my carbs down. Plumber here, I work a lot of long days and I usually start at 7 and usually get off around 4 or 5 depending how big the workload is. I can now run 6 miles fairly easy and my VO2 max has shot up. I desperately want to gain strength while maintaining my weight. Cardio isn't mandatory, but it should be incorporated in some regard. Yes, technically cardio is better for fat loss cos you lose fat by increasing that gap between your calorie intake and your TDEE and cardio will help you do that. Do your research. Me: I currently lift about 5 days a week in the afternoons. Burning 200 calories doing cardio doesn’t mean you will want to eat 200 calories more. 10 minutes is a very small amount if time but it'd be fine to start with if you've never done cardio as intense as hitting the heavy bag. Add 15 minutes of stair master after each workout. Now i wouldnt use them for heavy compound movements that require you to be on your feet like squats,deadlifts, leg press/hack squat. I personally use Wendler’s 5-3-1 plan. Cardio only contributes to muscle mass loss if you previously did weight training and you replace it with cardio. Oct 26, 2015 · Now that’s a cardio workout all lifters can praise. Polar does a basic form of muscular strain due to strength training - has similar functionality as garmin, and if i remember right may even be able to suggest some training (you would need to check and confirm). Cardio is good for you regardless, so I would never discourage it, just understand that you’re not gonna burn a ton of calories doing it. Due to my current situation, most of my cardio is either me walking in my work commute or once a week when I take my ebike to see the neighbouring cities. Weights honestly depend on the day. Cardio at 5AM, lifting in the afternoon. Unfortunately this is a dream list that Hoboken will never have. Cardio is great way to increase that amount, assuming you stay at the same sets improving your cardio will make your workouts much easier. Even better, run after you lift on your lift days and allow your body to have full rest on your off days . I feel better when I do it. I want to get into jogging or cardio mainly for health purposes. Deadlifts are the lift that tires me out the most. On opposite days I do 1-2 hours of cardio only and/or will add I yoga or pilates/barre if I have the time and feel energetic (usually on weekends). However, cardio/aerobics is totally missing from my workouts. Walking/running shoes are too squishy usually to be helpful for lifting. The optimal seems to be cardio at least 2-3 hours before lifting and lifting 24 hours before cardio. g. cardio in AM, weights Mornings are mostly light cardio, usually only 20-30 minutes or so, except for 2 days a week I lift weights, 1 upper body day, 1 lower body day. Hope this helps A lot of people have said "the one you can stick with". P90X and DDP, but that's about it AFAIK. If it helps recovery like short walks than great, but if it adds extra stress it will entirely reduce your bodys ability to recover and repair. So, most positive impact for my health is probably coming from me lifting. From what I understand, one should never do cardio immediately following weight training for this Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. I see a lot of lifters like socks or flat soled shoes. My question is: Is it enough to lift weights to have a healthy heart? My resting heart rate is about 60bpm and sometimes under it. And don't forget cardio at the gym. Combine with Muscle is best built in a surplus. 11 votes, 20 comments. Yes. I think the cheapest and one of the best forms of cardio is plain old fashioned walking. Next week, go for a little more, and so on. My best advice is pace yourself through out the day, take a breather when everyone you get the chance. Introducing some Cardio during a bulk and a lifter is having issues with appetite is a very good/common tool to employ. Also don't assume you have to be at a gym to exercise. I've seen people lift in AF1s and Jordans. For those looking to maintain muscle mass while reducing body fat, a moderate amount of low-to-moderate intensity cardio (such as jogging, cycling, or elliptical training) can be beneficial. A fast paced martial art like boxing is one of the best forms of cardio there is. Also pre workout will be your best friend. I suggest looking up powerlifting routines and pick one you like. Wrestle. 20 minutes of walking each day I didn’t already do cardio. For a long time, my form of cardio was just 2-3 mile runs. Additionally, if your cardio of choice is high impact (i. Rotating between the three each session, with total volume around 10-20 sets per muscle. Mostly anaerobic training like hill sprints and circuits. I’m not a fitness freak but I consistently lift 3x a week and more recently added 15 mins of cardio to the end of my workouts. 5 hours of my day devoted to exercise which seems So generally, strength training is recommended first as cardio first will limit your ability to lift. Lift anywhere from 3-6 days per week, do cardio 6 days per week. So i do cardio too. Be the first to comment Nobody's responded to this post yet. When it comes to cardio I’m partial to pushing and pulling sleds every which way you can imagine: forward pushes, reverse drags, rows, presses, rope pulls. In terms of your question, which is better for fat loss - cardio or weightlifitng. Ie for me I’ve found pairing hard running days with hard lifting days is the best way to make the nutrition part simpler, so I’m just eating “heavy” carbs those days and my more normal one on regular For best results (less interference effect), try to separate your lifting from your cardio by at least 4h, if you can; if you can’t, lift first (or do first what is most important to you). So 200 cardio, 100 food, 100 cardio, 100 food This way your never dropping your food super low. How to do it: Pick an exercise from the list below. To supplement you should train in a similar manner. Cardio has been critical in my cut. 12 votes, 30 comments. Jiu Jitsu or Muay Thai put me in the best shape of my life. The cardio type depends on individual needs (joe schmo vs an athlete) but going for a basic walk will do wonders for just about everyone. Then, when you go and do your cardio session, your body is going to need to get the energy from somewhere, and it's going to catabolize your muscles. Longer rounds, shorter rests, shark tanks, etc. 5+ hours is not a pleasant one plus when I factor in travel and post workout shower and meal that’s about 2. Cardio is a great thing to do and LISS is the only real way to reduce resting heart rate. Tues Thurs 20 min cardio followed by 40 min lifting. Doing more work builds your capacity to do more work. Too much cardio increases recovery demands, so you will have to ensure you’re surpassing your caloric needs to continue to build at a good rate. I'm looking to improve my #'s via noob gains while losing fat. The Chinese national team is notoriously known for sprinting weekly. Run. I am documenting my weight loss adventure on YouTube so you can see… After reading all the responses, I am leaning toward a swimming and elliptical split. Get your cardio in 3-4 times per week and lift 3-4 times per week and you will look better than 99% of the population. true. It is very possible, especially with all of options you have to move around daily. Only exception is on super long run days, I’ll swap and do lifting first But lifter shoes are designed to support you in lifts. I lift (heavy) 5 days a week (5hrs total) and do cardio 6 days a week (11hrs total). TL;DR - it won't kill your gains, it will improve your work capacity and your ability to recover, and you can start seeing benefits from even a small amount of it done at an easy effort level. A lot of people, myself included, squat/deadlift without shoes. Jun 18, 2022 · If you're a natural lifter who wants to build more muscle, these two types of cardio are your best bet: Walking (the more, the better) Lactate Sprints with Long Rests See full list on barbend. Amazing positive effect on recovery and mobility, and low impact cardio at the same time, you can sip a shake while youre doing it if youre trying to bulk and are scared about 78 subscribers in the MBthin community. There should always be just a little give in the shoe, you want about an inch from your longest toe to the front and it's okay if your heel lifts a little but not to the point the shoe starts coming off. Most runners will lift in "dead" running shoes that are no longer in their rotation. It's not uncommon to see experienced lifters going around the gym in Converse or Vans. But in actually getting the body you want, you'll likely wanna lift weights 3-5 times a week. I like to get my body warmed up before I lift weights but that's just me. But they weren’t burning enough fat throughout the day. E. Ever since I’ve hit my 30s I’ve noticed it’s harder to keep my body fat low. I 100% agree. Yeah it's a function of piling true HIIT (not just regular intervals which are far less stressful) on top of all the other crap I do. I always loved bulking there. If that stops progressing add another 10 minutes of cardio. I enjoy running, gravel riding, mountain biking, nordic skiing, ski touring and hiking. But in the beginning i lift heavy untill failure for muscle growth but afterwards its "cardio Lifting". We don't need to be able to run a whole marathon. Throw in some calisthenics and cardio. But for people like me who don't really enjoy running / cardio, I don't have much energy left after doign cardio so I like to do it after lifting. Everyone I’ve trained that was “skinny fat” was because they didnt do enough (or any) cardio. It's an untapped market. Also lifting gives your another level of cardio to work with. Improving cardio increases work capacity and reduces rest times, both of which will definitely help increase strength in the medium-long run. Training reflects the cardio strain of strength training. I subscribe to the Dorian Yates school of thought on cardio: that a few minutes of high intensity several times per week can give much of the benefits you need/want rather than logging long hours. Hey folks! I'm here to spread the Good News about cardio for lifters. It's beneficial over using running/training shoes. Best thing I did was buying a rack, bench, barbell etc. Add your thoughts and get the conversation going. , cardio in the morning, lifting in the evening, rest day or cardio the following evening. Swimming wins concensus for best cardio, but the elliptical is low impact and best mimics the motions of running. You need a routine and you need to lift heavy. . Having it be “good” cardio ie not hurting your lifting is more about the getting nutrition right than any specific type of cardio. Start with something small, say 10 minutes of swings at the end of each workout. During a bulk I put cardio conditioning in maintenance and push for gains in resistance training. 30 min cardio 3 times per week until you can do that well, then do 3 times 10 minute HIIT sessions for some weeks. Try to do cardio on days when you don’t lift. Though imo best recovery/cardio exercise is hydrotherapy. I bought my first lifter after about 2 years of crossfit. Go for speed for a bit, then power, then technique, keep switching. I wore ASICS Gel Kayanos for twenty years; I tried out a lot of other shoes during that time and they were the only brand I liked. If you want to stick to cardio machines, you can do something similar with sprints on a rowing machine, bike, etc. I strength train 2-3x per week, and only do cardio for 30 mins after on lift says. But don't provide support and aren't comfortable for long walks. The reason why I can't do cardio is time constraints. When you lift weights your heart rate will rise but not in the same way it would if you were doing cardio - it jumps up and down and might not even reach the correct "zone". This is also a great way to boast your cardio if you been sitting for a while. 2 weeks of bro movements and the fun stuff that grows muscle. But as most responses have said, do what works Cardio can be an effective way to burn calories and reduce body fat, but the amount and type of cardio will depend on individual goals and preferences. I haven’t followed the sport as closely these last couple years so I don’t know what the latest crazes are for training schemes, recovery, and overall lifter health. I lift hard 4-5 days a week and was pretty winded running a mile. So I consider that healthy and I don't do any cardio. This was as There's a lot of conflicting information out there by different websites, magazines, and personal trainers pointing at different studies showing that certain times and types of cardio are the best for maximizing fat loss and minimizing muscle loss. The best way I can describe how it works is that you need to stay at a certain heart rate zone for an extended period of time for it to improve your cardiovascular health. I know cardio can greatly improve your cardiovascular health, so as someone who lifts, what would be recommended? If I recall correctly, moderate 120-ish BPM cardio for 20-30 minutes is quite good for your heart health? Does it beat out HIIT training or something more intense? Right now my routine is: Mon, Wed, Fri Cardio, 45-60 minutes of either biking or running. I don't really try to stick to specific numbers but go by how I'm feeling on that particular day. Cardio 5x per week leaned them out fast. Perform one rep as powerfully as you can every 3 to 5 seconds for up to 7 minutes straight. You probably already have decent shoes so just get out for a half-hour a day, it's low-impact and doesn't hurt the gains. Saturday is 60 min lifting with a trainer and Sundays are either off or maybe will come in and lift for 30-40 minutes. Everyone should do some form of cardio for your health but u don’t need to kill yourself. If you lift weights first, your body uses those sugar stores and then by the time you’re doing cardio, the body has switched to burning mostly fat for fuel, making the cardio more effective. Apparently there's also a fairly good correlation with VO2 max and all cause mortality. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. Along with eating the added calories this should create a perfect medium that will help you to your goals in the quickest way possible. Therefore, it was concluded that natural lifters fare better when hitting each muscle twice a week as opposed to anihilating each muscle group once weekly. So the rowing machine is kind and the stationary bike is second best. Adding cardio on top means more time obviously plus the mental fatigue side. If you can add an extra 30 mins of cardio and only need to cut 250 calories instead of 500 that’s far better. You do not need them especially when you just started - metcons are the best all round shoe but once you had them you will love it. Virtually no bloat when doing cardio and staying hydrated. I am on a mission to lose 100 pounds. I also wouldnt do circuit training or hit intensity stuff in them. I’ve had a plant fitness membership for 5 years and been there 5 times. if you only need cardio so you can get 8 reps of a squat - that's maybe 30 mins 2x a week. (Note: this is only true if you are doing cardio and weights in the same session, not a morning and evening session with a meal in between). Leg press I normally work up by plate in sets of 10-12 with a more narrow stance and constant tension with a 3 second slow negative. My gym is quite limited you could say, in terms of cardio equipment. I workout around 5 days a week for an hour or just over - I also find it unbelievably boring and cannot wait to get the fuck out of the gym. If you must do them on the same day, separate them as much as possible (i. Lift with proper form. That being said, your heart is a muscle too and cardio is important for heart health. Greg Nuckols wrote a fantastic 2015 article titled "Avoiding Cardio Could Be Holding You Back" where he makes a case for Calorie deficit to help you lose body fat. cardio before will impact weight training. But I do increased cardio and reduced resistance training in a cut. imo, more cardio is always going to be better for pretty much everyone (given you're eating to compensate), so you're only limited by your schedule and willingness to do it. Cardio is almost always more enjoyable outside, in opinion even if the weather isn't ideal. 2 weeks of movements that work to strengthen joints. Often the best exercise for a particular sport is that sport. I prefer to do cardio twice per day at a treadmill going 6mph. If and really it should never get this far, drop another hundred cals. Probably worth noting that your results in terms of losing fat and gaining muscle will be a function of your nutrition, to a large extent. Depends on what you’re doing. I have always prioritized strength and mobility over stamina so by the time I finish my workout there is no time left for cardio. I lift heavy 3 - 4 days a week, and am trying to gain strength while getting abs.