When starting out in bodybuilding, you may think that you just have to “hit the weights” to achieve the maximum potential and peak performance. You might think that training to complete failure is what will build a strong lean physique. There’s more to building a great physique. What, you might ask? Let’s find out!
The Basics Of Cardio
Exercise programs should involve cardio exercise because it’s crucial to keeping oxygen pumping into the lungs and throughout the bloodstream. As many of you may know, it will help your body burn fat more efficiently by raising your metabolic temperature. It will also release endorphin, the “workout high” that helps keep your body operating at a peak level.
Different Types Of Cardio Exercise
Although many bodybuilders would rather lift than feel the impact of running or aerobics, there are alternatives that you can choose from. Granted running on a treadmill for 20 – 30 minutes before a workout will not be the most enjoyable exercise in your program. Yet there are other ways to elevate your heart rate without running. Cycling has long proven to be a preference by many lifters. For example, the stationary bike, which can be found in every gym, has been a favorite among powerlifters.
Running/Jogging
The reason people enjoy cycling over running is that their body weight tends to be heavier. This means running can put excessive stress on the knees, ankles, and the hips. Running and jogging exercises are considered high-impact.
Power Walking/Treadmill
Another good choice is power walking. Like the bike, it reduces the impact on the body. You can also use a treadmill. Lifters can use different degrees of incline to increase the resistance without the grinding results.
Stairmaster/Stepper
Different machines such as the Stairmaster or Stepper will do more than just increase oxygen. They will also help tone and define certain parts of the body. The cross trainer machines will work out your arms, legs, and hips all at the same time giving you a complete range of muscle-building benefits.
Duration Versus Distance
Every person’s body acts differently than the next, thereby making it difficult to say one set of rules applies to all lifters and athletes. Only do as much as you can tolerate. Not everyone likes cardio exercise and feels it is a waste of their work out time. They feel they would be serving their bodies better by spending more of their time on the free weights versus the stationary bike.
Cardio Before Your Workout
The rule of thumb usually is 10 – 15 minutes of cardio before every workout. Some lifters would rather spend an hour and a half on the Stairmaster alone. Do whatever works best for you. If you are getting the maximum results you are looking for on a treadmill or stepper, stay with that. If you prefer to do a smaller amount of cardio exercise and would rather build muscle mass, then use your time according to your goals.
Is Fat Loss Your Main Goal?
Some exercisers would rather achieve fat loss and firm up their bodies using cardio exercise that maintains their bodies target heart rate. Your target heart rate is calculated by taking the number 220 and minus your age and multiplying the result times .75, this percentage will tell you your target heart rate. Most treadmills and cycles have LCD heart monitors built into them. Once you know your target number, when your body hits that level, it will be at its peak to burn fat, thereby keeping your body leaner. The longer you stay on the machine once you hit your target the more fat you are burning.
Before starting any cardio exercise you will need to perform proper stretching exercises for full range of motion during the exercise.