Please Scroll Down to See Forums Below 
fhg43
New member
I've seen a lot of posts regarding cardio and I figured I'd weigh in with my thoughts. Here are 3 reasons to do cardio:
1) Burns tons of calories
2) Strengthens your heart
3) Improved cardiovascular conditioning is good for lifting
Please read on...
1) Cycling, running, and cross country skiing burn TONS of calories, more than any other exercise. There is no substitute. Operating at 60-75% max HR is the fat burning zone. However there are added benefits which I believe are key for people who have gained a lot of size quickly.
2) As overall muscle mass increases you need a cardiovascular system that can effectively deliver oxygen to the muscles. AAS accelerates muscle growth in a somewhat disproportionate manner-ie arms get bigger but heart stays the same size. Bigger muscles need more blood; its as simple as that. No drug (even EPO) can take the place of a well conditioned heart. If you never do cardio you have the you'll put tremendous stress on your heart as it hasn't been conditioned to deal with the added tissue it needs to support. A stronger bigger heart can pump more blood in a stroke. You don't need to be Lance Armstrong on the exercise bike, but if you've got the size you need the heart to pump the blood thru your big bod.
3) Lungs bring oxygen into the blood. Heart pumps blood to muscles and...."contracting muscles obtain Adenosine Triphosphate (ATP) from glucose stored in the blood stream and the breakdown of glycogen stored in the muscles. Initially pyruvic acid and small amounts of ATP are generated from the breakdown of glucose. The pyruvic acid mixed with oxygen is converted to carbon dioxide, water and ATP. When muscles contract vigorously for long periods the circulatory system begins to lose ground in delivery of oxygen. In these conditions most of the pyruvic acid produced in the breakdown of glucose is converted to lactic acid (LA). As the lactate is produced in the muscles it leaks out into the blood and is carried around the body. If this condition continues the functioning of the body will become impaired and the muscles will fatigue very quickly. When oxygen becomes available the lactic acid is converted to pyruvic acid and then into carbon dioxide, water and ATP." By conditioning your cardiovascular system thru cardio you are creating a more efficent energy transport system and ultimately improving your ability to lift more longer. Yes, lifting is an anaerobic exercise. But improved cardiovascular condition will allow you to proceess oxygen more efficiently thereby allowing you to do more work ie lifting. If a minimal amount of cardio will improve your conditioning and allow for better performance in the gym it seems worth it.
I'd say you could really benefit from minimum :30 a day 4 days a week. I'd say shoot for :45 to an hour at least once a week. Hell 4-5 one hour sessions won't kill you and would burn tons of fat. That much cardio wouldn't lead to much if any muscle catabolism. I would say anything more than an hour will begin to work against mass gains. Throw in some intervals to mix up the intensity. The increased energy demands will burn more calories. The hill program on a good stairmaster or bike will do plenty good. Hell some of those workouts are harder than my tri-bike workouts. Recover from a cardio workout with more carbs than a weight session, but also include lots of protein to curb any catabolitic effect. The stairmaster or running on the treadmill or riding a bike outside or inside would be fine for the joints-all pretty low impact. Trail or road running might be too much for the joints.
So thats my opinion. Cardio does more than burn fat. You don't want to have a Formula 1 car with a AMC Gremlin engine do ya?!?
FHG
1) Burns tons of calories
2) Strengthens your heart
3) Improved cardiovascular conditioning is good for lifting
Please read on...
1) Cycling, running, and cross country skiing burn TONS of calories, more than any other exercise. There is no substitute. Operating at 60-75% max HR is the fat burning zone. However there are added benefits which I believe are key for people who have gained a lot of size quickly.
2) As overall muscle mass increases you need a cardiovascular system that can effectively deliver oxygen to the muscles. AAS accelerates muscle growth in a somewhat disproportionate manner-ie arms get bigger but heart stays the same size. Bigger muscles need more blood; its as simple as that. No drug (even EPO) can take the place of a well conditioned heart. If you never do cardio you have the you'll put tremendous stress on your heart as it hasn't been conditioned to deal with the added tissue it needs to support. A stronger bigger heart can pump more blood in a stroke. You don't need to be Lance Armstrong on the exercise bike, but if you've got the size you need the heart to pump the blood thru your big bod.
3) Lungs bring oxygen into the blood. Heart pumps blood to muscles and...."contracting muscles obtain Adenosine Triphosphate (ATP) from glucose stored in the blood stream and the breakdown of glycogen stored in the muscles. Initially pyruvic acid and small amounts of ATP are generated from the breakdown of glucose. The pyruvic acid mixed with oxygen is converted to carbon dioxide, water and ATP. When muscles contract vigorously for long periods the circulatory system begins to lose ground in delivery of oxygen. In these conditions most of the pyruvic acid produced in the breakdown of glucose is converted to lactic acid (LA). As the lactate is produced in the muscles it leaks out into the blood and is carried around the body. If this condition continues the functioning of the body will become impaired and the muscles will fatigue very quickly. When oxygen becomes available the lactic acid is converted to pyruvic acid and then into carbon dioxide, water and ATP." By conditioning your cardiovascular system thru cardio you are creating a more efficent energy transport system and ultimately improving your ability to lift more longer. Yes, lifting is an anaerobic exercise. But improved cardiovascular condition will allow you to proceess oxygen more efficiently thereby allowing you to do more work ie lifting. If a minimal amount of cardio will improve your conditioning and allow for better performance in the gym it seems worth it.
I'd say you could really benefit from minimum :30 a day 4 days a week. I'd say shoot for :45 to an hour at least once a week. Hell 4-5 one hour sessions won't kill you and would burn tons of fat. That much cardio wouldn't lead to much if any muscle catabolism. I would say anything more than an hour will begin to work against mass gains. Throw in some intervals to mix up the intensity. The increased energy demands will burn more calories. The hill program on a good stairmaster or bike will do plenty good. Hell some of those workouts are harder than my tri-bike workouts. Recover from a cardio workout with more carbs than a weight session, but also include lots of protein to curb any catabolitic effect. The stairmaster or running on the treadmill or riding a bike outside or inside would be fine for the joints-all pretty low impact. Trail or road running might be too much for the joints.
So thats my opinion. Cardio does more than burn fat. You don't want to have a Formula 1 car with a AMC Gremlin engine do ya?!?
FHG
