If you frequently lift heavy weights and
perform high intensity cardio, your T - levels are likely to be high.
As a bodybuilder, you will benefit a lot from a few decent doses of cardio during the week, but
performing high intensity cardio on a leg day can be counterproductive on every level.
Not exact matches
Muscle wastage occurs when
performing a lot of long duration
cardio, so instead try 2 - 3 short,
high intensity sessions and only add longer, more moderate sessions as a last resort.
Recent studies show that by simply adding
high -
intensity finisher sets to your workout you can achieve dramatic fat loss without ever having to
perform endless sessions of
cardio which undoubtedly increase your risk of losing precious muscle mass.
Instead of a few hours of steady state
cardio per week,
perform 30 - 45 minutes of
high -
intensity cardio on a daily basis, preferably in the morning.
Steady - state
cardio's lower work rate means it needs to be substantiated for upward of 45 minutes to adequately dip into fat stores, and you only burn calories (and so fat) while you
perform it — in contrast to the «afterburn» native to
higher intensities.
One study [19] found that relatively
high -
intensity «
cardio»
performed while fasted increased subjects» insulin sensitivity beyond the group who did the same training after a carb meal, even in the context of a normally obesogenic
high - fat,
high - carb diet.
Once you are done with your strength training workout and you still have time for
cardio, go ahead and
perform some
high intensity intervalls which I talk about here.
If the objective is to
perform the best
cardio for gaining lean muscle mass and burning body fat, look no further then HIIT (
High Intensity Interval Training).
Properly strength training, as well as
performing high intensity interval training, is going to give you better results in less time than you'd spend complaining about how boring your steady state
cardio is.
The best form of
cardio if you're trying to lose weight is without question
High Intensity Interval Training, where you
perform short, intense exercises such as sprints, as opposed to jogging a mile or two at a steady pace.
Beginners or those adding
cardio to an already heavy schedule of training would benefit from the 60 %, while those
performing high intensity interval training or more advanced would benefit from working out in a
higher range.
For example, you
perform 20 minutes of
cardio and alternate between one - minute
high intensity «work» intervals and one minute lower
intensity «recovery» intervals.
Resistance (weight) training is beneficial for many reasons, but when
performed at a fast pace and with very
high intensity, can actually be as effective at raising the heart rate as
cardio.
Since you can not
perform high intensity all the time due to CNS and recovery needs, low
cardio is your only other option.