Best Cardio For Bodybuilding

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Best Cardio For Bodybuilding

Do Bodybuilders Exercise?

Cardio has numerous advantages; it can improve your fitness, health, and mental well-being. Cardio, on the other hand, is frequently blamed for a loss of muscle mass, and many lifters avoid it. What about bodybuilders, though? Do bodybuilders exercise?

During cutting phases, bodybuilders employ cardio to lose weight. Low-intensity steady state (LISS) cardio activities, such as jogging or cycling, are frequently preferred. All bodybuilders practice cardio by default, since resistance training count as cardiovascular activity.

Do Bodybuilders Exercise?

Weight lifters and cardio are the subject of an ancient joke. It's not really amusing, but it captures how many lifters view cardio. The joke goes something like this: "Cardio? Of course, I do aerobics; I just lift heavier weights.

We can continue with the rest of the article once you've recovered from that joke and can breathe normally again. The point I'm trying to make is that simply lifting weights for 10 reps (or whatever) is a cardiovascular workout. Even if a bodybuilder claims they don't do any cardio, they are technically incorrect.

This may come across as a pedantic remark, but we all know that when we talk about cardio, we're talking about scheduled cardio. However, my rigor is justified. Weight lifting counts as cardiovascular exercise, so you don't have to run, cycle, or swim to reap the benefits.

This helps to explain why many lifters can be fit and healthy without ever having worn running shoes. If they deadlift twice a week, they are definitely exercising harder than the majority of joggers! When it comes to fat burning, bodybuilders prefer to incorporate cardiovascular exercises such as running, jogging, walking, or cycling.

The reason for this is because low-intensity cardio burns a lot of calories without reducing workout volume or causing overtraining. To learn more about the cardio/resistance split, read my post on bodybuilding training twice a day.

When it comes to bodybuilding, should you do cardio?

Whether or not you should include cardio in your workout depends on where you are in your training. If you're a complete newbie, include cardio in your workout is a good idea. Improved cardiovascular fitness can help you exercise harder while also providing some minor hypertrophic benefits.

According to a 2014 study, aerobic exercise can cause minor increases in muscle hypertrophy, especially in novices and older participants. Aerobic exercise is better for preventing muscle loss than for developing muscle, although it can still provide a small boost at the start of your workout.

You won't see any hypertrophic benefits from adding cardio to your routine if you're an experienced bodybuilder (you've been training for months or years).

If you're bulking, exercise can assist you avoid gaining too much body fat while you grow muscle. Just make sure it's not too strenuous so you don't become too tired (which could affect your muscle building).

If you're trying to lose weight, cardio can help you burn more calories than you would otherwise. Over time, this will result in further fat loss. It also helps you to consume more calories while maintaining your weight loss. This is good for your bodily as well as mental wellness.

Bodybuilders: How Much Cardio Do They Do?

People underestimate how much cardio bodybuilders perform. Especially during a cut. Because walking is such a low-intensity activity, many bodybuilders may use a step counter to try to accomplish 10,000 steps per day (or whatever amount they choose).

Many bodybuilders would get on a recumbent bike, walk on a treadmill, or utilize a cross-trainer to shed some fat, despite the stereotype that they spend hours in the weight room. They may also engage in more cardio-focused resistance training.

  • Circuit training 
  • Supersets
  • High-rep exercises (with shorter rest periods)

All of these counts as adding cardio to your workout, and any bodybuilder nearing the end of a pre-competition training program will incorporate cardio into their routine.

Recreational cardio, such as basketball, tennis, or other team sports, is significantly less popular during the pre-competition time, but it can be rather common during the bulk. Of course, everything depends on how flexible and supple the bodybuilder is! Though bodybuilders are more adaptable and versatile than most people believe.

The amount of cardio done depends on the bodybuilder, but they may be doing it every day leading up to a competition. If you consider walking to be a form of cardio, you should do it every day.

Best Cardio For Bodybuilding

Bodybuilders Do What Kind of Cardio?

Bodybuilders, unlike many other fitness professionals, shun high-intensity cardio. The goal is to prevent muscle atrophy and exhaustion. In reality, bodybuilders should be OK doing high-intensity cardio because it is unlikely to cause muscle loss. In fact, it may help beginning lifters grow muscle!

However, low-intensity cardio performed for 60 minutes or more burns more fat than high-intensity cardio, and many bodybuilders may find it difficult to run/cycle at full intensity due to their huge frames. Not all bodybuilders, but the vast majority of them.

Seated cardio devices, such as recumbent cycles or upright exercise bikes, are popular among bodybuilders. Treadmills and cross-trainers are also options. These are usually done at a slow pace while listening to music or watching television. The resistance will be modest, and many people will view it as an opportunity to relax rather than a concentrated workout.

Bodybuilders' Favorite Cardio

John Meadows has a fantastic YouTube video about the ideal cardio for bodybuilders. He claims that cardio can be used for two purposes: to promote heart health and to burn fat. Each type has distinct needs and relies on various forms of cardio. The following are his top three choices for each:

  • Cardiovascular Exercise for Health
  • Cardio for Fat Burning: Swimming Assault Bike Elliptical/Cross Trainer
  • Plyometrics, walking, cycling outside

Meadows' viewpoint (bearing in mind that he is a bodybuilding legend) is intriguing in that he is uninterested in low-intensity cardio for fat loss. He claims that not only is it inefficient as a fat burner, but that you shouldn't be looking for too many calories burned in the first place. Instead, concentrate on building a calorie deficit through diet.

I can't say I disagree with any of those statements. However, the focus of this article is not on what bodybuilders should do for cardio, but rather on what bodybuilders do now, and low-intensity long-duration cardio is the most prevalent.

Meadows is correct in my opinion, though I'm not convinced that plyometrics is a good idea for many people. Meadows chose cycling and strolling outdoors as personal favorites because he appreciates the feeling of the sun on his back.

As a British citizen, I can assure that this advise is not well received! You'll be lucky to see sunshine more than 12 times in your life in Britain. It was in 2006 that I last saw it. Wonderful memories.

The recommendation is straightforward. If you want to lose weight, don't rely on cardio alone. Instead, focus on your food. Choose low-intensity workouts like walking or cycling, but if you have the stamina and capacity to do so, you can also choose higher-intensity exercises like plyometrics.

Do Bodybuilders Exercise? 

Bodybuilders do cardio for a variety of reasons, including fat loss, cardiovascular health, and enhanced fitness. Low-intensity steady-state cardio is the most prevalent type of cardio used by bodybuilders (LISS). This is beneficial for fat burning and is low impact, so it shouldn't interfere with resistance training.

While many bodybuilders shun high-intensity interval training (HIIT), this does not have to be the case. Although a bodybuilder in a calorie deficit may find it difficult to train at a high enough intensity, HIIT can be incorporated into your workouts without harming muscle mass.

Whatever your goals are, walking, cycling, or swimming appear to be the greatest cardio options. Although spending time outside provides minor mental health benefits, you can achieve amazing results in a gym or outside. Even though most cardio workouts are low-intensity, this does not mean they should be easy. Increasing the duration helps you burn more calories.

If you want to lose weight, however, you should focus on lowering calories from your diet rather than aiming to burn 500-1,000 calories through cardio. You can get away with even less calories than that if you do 200-300 calories of cardio every day.

Bodybuilders do what kind of cardio?

When it comes to fat burning, bodybuilders prefer to incorporate cardiovascular exercises such as running, jogging, walking, or cycling. The reason for this is because low-intensity cardio burns a lot of calories without reducing workout volume or causing overtraining.

What is the recommended amount of cardio for a bodybuilder?

Most bodybuilders find that 30-40 minutes of cardio, four to five times per week, is approximately the upper limit for burning calories and developing definition while maintaining size. Figure fitness athletes normally conduct three days of high-intensity interval training each week (HIIT cardio).

Is it possible to do exercise when bulking up?

Regular cardio workouts can actually help you grow muscle. The circulatory system functions better and more efficiently, with an increase in muscle capillary formation. This promotes circulation in the muscles.

What type of cardio is best for maintaining muscle mass?

For 20-30 minutes, go for a vigorous, brisk walk on an incline on a treadmill, a short run, or a bike ride. After that, do a mobility workout. BONUS: After your warmup, do sprints before hitting the weights to include cardio into your strength workout.

If I'm bulking, should I do cardio?

Cardio is vital while bulking for the same reason it is important at all times. You'll be exhausted when walking upstairs or doing a light jog if you focus on mass and ignore cardio.

Why aren't bodybuilders running?

Bodybuilders' bodies aren't built for it; they're carrying 30, 40, or 50 pounds of excess muscle, which puts too much strain on joints. Anyone who has done any type of bodybuilding understands that jogging burns muscle.

How often should a bodybuilder perform cardio per week?

Bodybuilders employ cardio to assist boost oxygen flow to muscles and burn body fat. Cardio should only be done 3–4 times a week on non-resistance training days for best benefits. Increase the length of your cardio session by 5 minutes each week until you reach 30-35 minutes overall.

Is cardio detrimental to bodybuilding?

If you're working out to grow muscle, you'll need to do less cardio. Too much cardio might actually hinder muscle gain by reducing recovery and consuming calories that your body requires for muscle growth.

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