How much cardio when trying to gain?

[SteelWeaver]

30 mins, 3 x a week, FTITM, with some weekend hiking/rollerblading, whatever, shouldn't interfere with muscle gain much, right? And will keep my cardiovascular system in nice shape, yes?

Post replies right below, OK? he he

 

[Arioch]

Jumping rope works pretty well for intervals.

Hannibal probably does this as part of his calf routine.

 

[SteelWeaver]

Since I don't like sprinting (bouncy boobs, raspy throat - bleugh) I think I'll do intervals on my bicycle. Same thing, right?

Does bike riding do anything for hams? I know sprints do, but the bike seems to concentrate more on quads ... mmm, and glutes.

Does he use those funny toe shoes, do you think, Arioch?

 

[MS]

Stick to high intensity interval work for your cardio. This can include any of the following:

WEIGHT TRAINING!!!!
Sprints on bike, foot, rowing machine or in the water.
WEIGHT TRAINING!!!!
Stair climbing (NOT stairmaster...real stairs)
WEIGHT TRAINING!!!!

And some weekend long bike rides, hikes etc... to keep your stamina intact.

Did I mention weight training is the best all around interval training for gaining muscle while keeping fat down and improving cardiovascular fitness??

 

[SteelWeaver]

LOL!

I wonder if weight training would be any good as a kind of interval training?

Hey, MS, just out of interest, surely weight training would only be effective as a kind of interval training if the rest periods were kept fairly short? Like under a minute? Because that affects the amount of weight one can lift, thus affecting the max stimulus intensity one can subject one's muscles to?

Or would one work it by alternating sets of antagonistic muscle groups?

Spatts, after this morning's ride, I'm about ready to join you on the elliptical - if it's not bad enough getting the pukey feeling from the lactic acid build-up, I have to deal with HUGE black clouds of fuming truck exhaust belches, I wish all fossil-fuel driven vehicles would be banned from the earth effective IMMEDIATELY!

 

[MS]

Med Sci Sports Exerc 2002 Mar;34(3):511-9

Neuromuscular adaptations to concurrent strength and endurance training.

McCarthy JP, Pozniak MA, Agre JC.

Department of Orthopedics, University of Wisconsin-Madison, Madison, WI 53706, USA. [email protected]

PURPOSE: The purpose of this study was to examine muscle morphological and neural activation adaptations resulting from the
interaction between concurrent strength and endurance training. METHODS: Thirty sedentary healthy male subjects were randomly
assigned to one of three training groups that performed 10 wk of 3-d x wk(-1) high-intensity strength training (S), cycle endurance
training (E), or concurrent strength and endurance training (CC). Strength, quadriceps-muscle biopsies, computed tomography scans
at mid-thigh, and surface electromyogram (EMG) assessments were made before and after training. RESULTS: S and CC groups
demonstrated similar increases (P < 0.0001) in both thigh extensor (12 and 14%) and flexor/adductor (7 and 6%) muscle areas. Type
II myofiber areas similarly increased (P < 0.002) in both S (24%) and CC (28%) groups, whereas the increase (P < 0.004) in Type I
area with S training (19%) was also similar to the nonsignificant (P = 0.041) increase with CC training (13%). Significant increases (P
< 0.005) in maximal isometric knee-extension torque were accompanied by nonsignificant (P <or= 0.07) increases in root mean
squared EMG amplitude of the quadriceps musculature for both S and C groups. No changes (P > 0.38) in the EMG/torque relation
across 20 to 100% maximal voluntary contractions occurred in any group. A small 3% increase (P < 0.01) in thigh extensor area was
the only change in any of the above variables with E training. CONCLUSIONS: Findings indicate 3-d x wk(-1) concurrent
performance of both strength and endurance training does not impair adaptations in strength, muscle hypertrophy, and neural activation
induced by strength training alone. Results provide a physiological basis to support several performance studies that consistently
indicate 3-d x wk(-1) concurrent training does not impair strength development over the short term.

In other words, it doesn't matter.........if you want to do cardio to maintain general fitness then go ahead in moderation. Just don't overdo it!

 

[SteelWeaver]

Well, that's nice to know. Thank you. I wonder at what point it DOES start to affect things? 4? 5? 10 times a week? I assume since it was "endurance training" that they were going for more than 40 mins a time. Something to check out ...

I think it makes a difference that they were sendentary to start with, though. I think ANY kind of training would improve their strength initially.