Apr 14 2009, 03:51 AM, updated 17y ago
Cardio is good for you, bulking or cutting.
http://www.bodybuilding.com/fun/satter2.htm
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So to bring this to a close, doing cardio during a "bulking" phase to stay lean or lose some extra fat will only magnify your efforts in the gym. Cardio increases your ability to store glycogen with less carbs and calories, it conditions our body to suppers catabolic hormones for longer periods of time and it not only sets the muscle building stage buy producing an abundance of anabolic hormone, but it keeps
the process going at a high rate 24/7.
the process going at a high rate 24/7.
Extra reading from the same author : http://www.bodybuilding.com/fun/satter3.htm
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Alan Aragon on HIIT, LISS and fed vs fasted cardio: http://forum.bodybuilding.com/showthread.php?t=747976
In summary, fasted cardio is a bad idea.
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• At low intensities (25-50% VO2 max), carbs during exercise reduce fat oxidation compared to fasted trainees.
• At moderate intensities (63-68% VO2 max) carbs during exercise may reduce fat oxidation in untrained subjects, but do not reduce fat oxidation in trained subjects for at least the first 80-120 minutes of exercise.
• Carbohydrate during exercise spares liver glycogen, which is among the most critical factors for anticatabolism during hypocaloric & other conditions of metabolic stress. This protective hepatic effect is absent in fasted cardio.
• At the established intensity level of peak fat oxidation (~63% VO2 max), carbohydrate increases performance without any suppression of fat oxidation in trained subjects.
• At moderate intensities (63-68% VO2 max) carbs during exercise may reduce fat oxidation in untrained subjects, but do not reduce fat oxidation in trained subjects for at least the first 80-120 minutes of exercise.
• Carbohydrate during exercise spares liver glycogen, which is among the most critical factors for anticatabolism during hypocaloric & other conditions of metabolic stress. This protective hepatic effect is absent in fasted cardio.
• At the established intensity level of peak fat oxidation (~63% VO2 max), carbohydrate increases performance without any suppression of fat oxidation in trained subjects.
LISS or HIIT? Doesn't matter. As long as you're doing it. Personally I'd pick HIIT.
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If you're pressed for time, and you can do HIIT without any delayed onset muscle soreness overlap (by virtue of doing a low frequency of HIIT), and you can tolerate it joint-wise & heart-wise, and you hate spending time doing cardio to begin with, then do HIIT. On the other hand, if you have the time to allot for low-intensity steady state (LISS), and you do a particularly high volume & magnitude of resistance training which raises potential recovery conflicts posed by a high frequency of HIIT, then do LISS. If you're somewhere in between the aforementioned 2 camps and you don't have a specific preference or tolerance limit, do both types on either a cyclical, rotational, or even combined basis. Also, it can't be overstated that unless you undergo a very gradual progression towards the the musculoskeletal tolerance for something like sprinting, you can get hurt pretty bad & there goes your productive training for several weeks.
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Great thread with many good responses by Layne Norton about fed-state cardio, pyramiding cardio here: http://forum.bodybuilding.com/showthread.php?t=99420
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Roundtable about Cardio in general : http://www.t-nation.com/free_online_articl...rdio_roundtable
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To sum it up: Do your cardio. It doesn't matter if you prefer LISS or HIIT. What matters is that you're willing to do it. It's not gonna work if you hate what you do. Feed yourself before going. It's like any other workout.
Feel free to comment if you disagree.
This post has been edited by mofonyx: Apr 14 2009, 05:54 PM
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