cardio...

[bodybuilding babe]

im terrified to turn into a cardio queen..lol..but running is my passion..
i run steady bc i love the feeling (runners high)
and i keep gettin lectured about not running in intervals...
would running in intervals be better for my cardio or can i continue to run steady??( i do take walking breaks so my roddie can breathe..lol)

i run for about 40min twice a day..first thing 6am...and usually at about 10pm before bed...
and when i hit the weights is it horrible that i run first??( only for about 20min)


:C:

[Matthew White]

If you continue to progress and get stronger, then there is nothing wrong with that. EVERYONE has a different opinion on cardio or weights first, its up to you. Personally if you get a runners high and it actually makes you happy, then stick with it, personal motivation will keep you going alot longer than anything else. As long as it makes you feel good, you'll be motivated.

[Ashley Christopher Moore]

Kristin,go to Elite FTS.com. Use the Q&A section. Ask Shelby Starnes or Justin Harris about these things. They will answer your question in a doay or two,usualy.

:I:
Chris

[Scott Ismari]

that just depends on your goals, for muscle , its not the most ideal senerio, but if you enjoy it, then do it. Just make sure your diet doenst suffer. You can and will be able to afford more calories (carbs) the more you run to keep from wearing yourself out. I know what you are saying about the runners high because I used to run 10 miles a day myself

[bodybuilding babe]

thank you!!! so much for the input!!

[Scott Porter]

It really depends on your goals.

But intervals are better for cardiovascular conditioning than running a steady pace.

It's funny that the people I've met that look great are not "runners" and the people I've met that run a crapload of miles per week (5-10 per day) do not look good.

[Jason Alencewicz]

Running is a very simply and efficient way to look good and stay healthy. I do not think an intelligent argument can be against a running a mile or two 3 times per week.

[Scott Porter]

Jason-

An argument can EASILY be made against running a mile or two 3 times per week.

The only argument for "running" (which excludes sprints and intervals) would be that it is convenient b/c it requires no equipment and can be done anywhere.

Other than that it is an outdated and mostly ineffective way to "look good" and get in shape (excludes those that are training to be "runners").

[Ashley Christopher Moore]

Scott knows his stuff.

[Jay O'Neill]

Just Train...

[Derek Poundstone]

I'm gonna disagree with Scott. I ran a few miles three time per week when I was in the Police Academy in 2004 and was always in good shape. I started the Academy at about 290 lbs and five months later kept most of my size at 280 lbs. I did however loose a bit of strength but my conditioning was much better. Running never made me look like crap. It can be an overall good addition to a weight training routine. I know RJ is a track coach and runs quite often and he has some great strength and speed. So from my first had experience, running is not a bad thing and a mile or two is not far at all. I do feel however that varying you intensity and the addition of intervals or wind sprints into your running will vastly increase your conditioning and overall athletic performance.

[Brandon R.]

Why not just do both? Longer distance running on one day and sprinting/ interval training on another day.

[bodybuilding babe]

now now gentleman!! i run bc i like to. i hit the gym bc i train hard to accomplish my goals... i am in shape already i just want to burn some body fat. so intervals it is...

( i have a modelling show in august and just want to make sure my bod is ready for judging) i gotta get sum flippin pics up so you guys can see what i need work on

[Scott Ismari]

I think right now we are discussing running as a main stay to exercise versus running coupled with resistance training. Sure, having resistance training supplemented by running will give you the better build and best all round fitness. That why you dont see many marathon runners with large amounts of upper body mass, where as the sprinter style runner lifts more weights to build the upper body to aid in running. Overall, running or fast paced walking for that matter will improve your endurance and can be a good supplement to weight lifting. The amount of cardio is an individual preference to a specific goal.

[Jason Alencewicz]

Scott,

I never said running was the most effective way to burn fat or get into shape, but I would like to hear you're arguments against it? What is the downside of running three times per week?

[Tom Mutaffis]

Scott,

I never said running was the most effective way to burn fat or get into shape, but I would like to hear you're arguments against it? What is the downside of running three times per week?

Running? Coming from the guy who never wears shoes... :confused:

It really seems to depend on the person from what I have seen. Some people enjoy running and are great strength athletes, while for others it doesn't seem to work well. The only kind of running that I have done is either very low intensity jogging for 20 minutes for body composition, or some interval training for speed & conditioning (sprinting straitaways and walking the turns on a track). As Derek mentioned there are plenty of people who keep great size and power despite a lot of running... with RJ being a prime example.

Plyometrics, cardio machines, running, swimming, bike riding - what ever works for you.

[Jonathan Fernandez]

As Derek said, doing cardio is always a great idea, you get more stamina for your work outs and you look better with some cuts in other words you look bigger!!! :KD:

[Kyle Sinn]

I am by no means taking credit for what i am about to post.. it was posted by a friend on another forum I am on...


The Best cardio for maintaining muscle
Bob Cicherillo- The Best cardio for maintaining muscle


There have been many questions asked online and PM to me lately as the competition season has crept upon us, and is in full bloom. One of the more frequently asked questions is what kind of cardio is the best for getting ripped? There are obviously many forms of cardio to choose from, but most of them fall into two distinct categories: Slow paced and fast paced.
I've been hearing about how the HIIT program is the newest rage for contest prep. HIIT isn't revolutionary or even new for that matter. It's not much different than plain old, simple Step Aerobics.
We must first distinguish whether or not your goal is to simply lose some fat, or getting ready for competition. If your goal is to drop a few lbs. or tighten up, then HIIT is a great way to do it. Simple premise, you burn "X" amount of calories over and above what you consume, it will eventually lead to weight loss.
However... if your goal is to be a competitive bodybuilder, contest ready, and not look like a ZIPPER when you stick your tongue out...then HIIT is DEFINITELY not for you. The difference is keeping muscle mass.
The only two goals for a competing BB are:
1. To keep muscle mass as high as possible
2. To get fat % as low as possible

Calories Are Calories, Right?

It's important to know WHERE the calories are coming from. Virtually everything has caloric value, so it matters a great deal from where they are being burned. The higher/harder the aerobic activity... the more energy is being used from the FIRST available source of energy... CARBS. It's for this very reason that I've seen countless overweight aerobic instructors be able to run circles around you (cardio-VASCULAR wise), BUT, can't figure out why they cant lose 20 lbs. even though they're teaching 3-4 classes a day!
If the calories your burning are from primarily CARBS, it will be at the expense of hard earned muscle you trained all year to beat your competitors with, leaving you with a much smaller version of what you were expecting to see on stage. Simple mathematics... if you BURN 100 calories from carbohydrates, and then CONSUME 100 calories from carbohydrates... where are you? BACK WHERE YOU STARTED!

First, Second, Third Energy Sources

Just how does SLOW cardio actually bypass the carbs and get to the SECOND source of energy (FAT)? EASY, in laymen terms... after a few minutes of doing consistent but slow paced cardio, the body will automatically switch over to the fat stores for energy, sparing the carbs. WHY? Because your not working at a high enough level that the body needs to use it's #1 source of energy (carbs), but it has to give you something to utilize for fuel... that "something" is FAT!
This can only be achieved by getting to the fat burning stage... It's generally after about 10-15 minutes of cardio. (Depending on a million factors!) Some will get there a few minutes faster, some a little slower. This is why we do anywhere from 30 min to 1 hour of cardio. Variables being your conditioning, how close you are to the show, set point metabolism, etc...
Just how slow to go? I personally use the treadmill at about a 3.0 MPH pace, and the stationary bike at about 65 RPM. Remember the faster you go, the harder you work, the more CARBS will be used for fuel!
Let's assume that you're in the 45 minute to 1 hour category and you still have a lot of body fat to lose. Can you exceed the 1 hour mark to burn even MORE fat? The answer is NO. Why? It seems like everything else pertaining to your bodies ability to conserve and store? that what actually happens in the post hour point, is that your body once again becomes aware that your going to extremes and attempts to conserve... this time the FAT.
Once your body has gotten to this point it goes to it's only source of energy left. PROTEIN! When this happens your basically burning MUSCLE for fuel. Ever notice how many long distance runners although being skinny, seem to be soft? Fat is a great source of SLOW long burning fuel for the body (why do you think animals store FAT for their winter hibernation?)

You Have To Have Faith!

One reason that many guys (and girls) are afraid to try this method is that they're afraid it won't work, or because it doesn't "feel" like they're doing anything. People are so used to sweating, and getting the "target" heart rate, that if those two things aren't happening... they can't accept that in their mind, and often revert to the old "calorie burning" techniques which will leave them smaller, softer, thinner and wondering where all the muscle they put on in the off season went to!
Knowledge is power and the key to your success. The biggest factor in all phases of contest preparations is giving your self enough time to prepare properly. Use this tried and true oldie but goodie.
I've personally been doing this since the late '80's (DOH!) I can tell you first hand that this is the overwhelming preferred method of every pro I've ever met and discussed training strategies with. It works for us... it will work for you!

[Kyle Sinn]

Simple human bioenergetics. First, understand the energy released when ATP is split to ADP and Phosphate (P) is the ONLY energy that can be converted into mechanical work (movement).

The three ways we produce energy:

The phosphagen system: explosive, 100% intensity movements lasting less than 15 seconds.
This is how creatine exerts its benefits, it allows for greater energy to be produced (the energy released splitting creatine-phosphate is used rebuild ATP), allowing for more sets of high intensity work.

The anaerobic glycolytic system: very high intensity work lasting up to (on average) 90 seconds.
Here, carbohydrates are broken down for fuel, and that fuel is used to rebuild ATP.

Lastly, the aerobic system, or oxidative system: exercise lasting greater than 2 minutes.
Bob touched upon this slightly.
You have an MES, or minimal intensity threshold when working aerobically.
CHO can be broken down for fuel at a greater pace than fats, and are thus used for fuel when working above your MES.
When working below it, as you sit there now, fats are the predominant source of fuel.
In simple terms, the lower the intensity of exercise, the greater ratio of fat:cho will be used for fuel.
So, to Bob's credit, yes, you will burn a greater amount of fatty acids when working at a low intensity.

If only it was that simple.

Now it gets fun, now we get to talk about Excess Post Exercise Oxygen Consumption [EPOC].

Quote:
(EPOC) is a measurably increased rate of oxygen intake following strenuous activity. The extra oxygen is used in the processes that restore the body to a resting state and adapt it to the exercise just performed. These include: hormone balancing, replenishment of fuel stores, cellular repair, innervation, and anabolism.

In simple terms, this is a period of time after you have exercised where you metabolism is elevated. And, since you are working below your MES, fats are being oxidized predominantly for fuel.

There is no EPOC after a period of LI cardio. Thus, the calories you burn, all 300 for an hour (thats equal to 1/10th a pound of body fat) is it.
HIIT can produce an EPOC of up to 24 hours.

Here's some studies and figures:



Quote:
Brochman et al. 1993
TM=treadmill, intensity, duration, type, and epoc % and duration
TM: 25%, 2h 12%, 40min
TM: 81%, 10min 23%, >1h
TM: 89%, 7 X 2min with 2 min break 44%. >1h

You can see that at 25% VO2max for 2 hours the epoc was 12% for 40 minutes, where as
At 89% VO2max (which isn't even all out) 28 minutes of HIIT work resulted in a 44% increase in oxygen consumption for over an hour.

I cannot accurately equate the differences to metabolism, but you can see this is a very significant difference (100% greater), and thats not at a maximal intensity, rather a submax, but it goes to show the power of using intervals.



Quote:

http://etd.lib.fsu.edu/theses/availa...jrm_thesis.pdf


PURPOSE: The purpose of the present study is to evaluate the acute effects of resistance
exercise (RE) and intermittent anaerobic treadmill (IT) exercise matched for relative exercise
intensity and duration on 14 hour post-exercise metabolic rate (MR) and 24 hour post-exercise
resting metabolic rate (RMR) in healthy females. METHODS: Seven aerobically (>46
ml/kg/min) and resistance trained female college students, 18-30 yrs, were recruited. Subjects
completed a running maximal oxygen uptake (VO2max) test, and one repetition maximal (1RM)
tests for 5 resistance exercises. These tests were conducted at least 7 days prior to the exercise
protocols. Subjects slept overnight in the laboratory for two consecutive nights during their early
follicular menstrual phase. Evening and morning metabolic measurements were taken (9:30 p.m
and 6:30 a.m) by indirect calorimetry. The subjects underwent one control night and then
completed one exercise bout following the control morning RMR. Following the exercise
protocol MR and RMR were measured again at 14 and 24 hours respectively. The subjects
returned during a following menstrual cycle to complete the second exercise protocol. The two
exercise protocols that were randomly assigned were RE and IT. Exercise duration (30 min),
interval:recovery time (30 sec:60sec) was constant between the two protocols. The intensity for
the IT was > 90% VO2max and the intensity of RE was 80% of 1RM lifts. Repeated measures
analysis of variance was used to determine significance among the three conditions (control, RE,
IT) for 14 hour MR and 24 hour RMR. Significance was accepted at p≤0.05. RESULTS:
Kilocalories expended and heart rate during IT were significantly higher (298 ± 49 kcals; 169 ±
11 bpm) than RE (129 ± 29 kcals; 134 ± 18 bpm). At 14 hours post-exercise MR was
significantly different among the three conditions (F (1.1,6.6)= 6.03; p≤0.05, effect size (ES)=0.50).
MR was 8.8 and 11.8% higher for the IT and RE, respectively compared to control conditions.
At 24 hours post-exercise RMR was not significantly different among the three conditions
(F(2,12)= 2.70; p>0.05, ES=.31). CONCLUSION: Both protocols demonstrated that 30 minutes
of intermittent-high intensity exercise can increase energy expenditure for up to 14 hours after
exercise. This may have important implications for weight loss programs.

The above study demonstrates nearly a 9% increase in metabolic rate at 14 hours post exercise for HIIT.



Thus, it would stand to reason, that fatty acid oxidization and the ability to oxidize fatty acids is increased to a far greater extent via HIIT vs LI. Please see the study below:


Quote:
Higher mitochondrial fatty acid oxidation following intermittent versus continuous endurance exercise training


P. D. Chilibeck, G. J. Bell, R. P. Farrar, and T. P. Martin


Abstract: It has been well documented that skeletal muscle fatty acid oxidation can be elevated by continuous endurance exercise training. However, it remains questionable whether similar adaptations can be induced with intermittent interval exercise training. This study was undertaken to directly compare the rates of fatty acid oxidation in isolated subsarcolemmal (SS) and intermyofibrillar (IMF) mitochondria following these different exercise training regimes. Mitochondria were isolated from the gastrocnemius-plantaris muscles of male Sprague-Dawley rats following exercise training 6 days per week for 12 weeks. Exercise training consisted of either continuous, submaximal, endurance treadmill running (n = 10) or intermittent, high intensity, interval running (n = 10). Both modes of training enhanced the oxidation of palmityl-carnitine-malate in both mitochondrial populations (p < 0.05). However, the increase associated with the intermittent, high intensity exercise training was significantly greater than that achieved with the continuous exercise training (p < 0.05). Also, the increases associated with the IMF mitochondria were greater than the SS mitochondria (p < 0.05). These data suggest that high intensity, intermittent interval exercise training is more effective for stimulation of fatty acid oxidation than continuous submaximal exercise training and that this adaptation occurs preferentially within IMF mitochondria.

Now, how about more concrete evidence, evidence that shows a significant reduction in body fat:


Quote:
Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Tremblay A, Simoneau JA, Bouchard C.
Metabolism. 1994 Jul;43(7):814-8.

The impact of two different modes of training on body fatness and skeletal muscle metabolism was investigated in young adults who were subjected to either a 20-week endurance-training (ET) program (eight men and nine women) or a 15-week high-intensity intermittent-training (HIIT) program (five men and five women). The mean estimated total energy cost of the ET program was 120.4 MJ, whereas the corresponding value for the HIIT program was 57.9 MJ. Despite its lower energy cost, the HIIT program induced a more pronounced reduction in subcutaneous adiposity compared with the ET program. When corrected for the energy cost of training, the decrease in the sum of six subcutaneous skinfolds induced by the HIIT program was ninefold greater than by the ET program. Muscle biopsies obtained in the vastus lateralis before and after training showed that both training programs increased similarly the level of the citric acid cycle enzymatic marker. On the other hand, the activity of muscle glycolytic enzymes was increased by the HIIT program, whereas a decrease was observed following the ET program. The enhancing effect of training on muscle 3-hydroxyacyl coenzyme A dehydrogenase (HADH) enzyme activity, a marker of the activity of beta-oxidation, was significantly greater after the HIIT program. In conclusion, these results reinforce the notion that for a given level of energy expenditure, vigorous exercise favors negative energy and lipid balance to a greater extent than exercise of low to moderate intensity. Moreover, the metabolic adaptations taking place in the skeletal muscle in response to the HIIT program appear to favor the process of lipid oxidation.

Wow, 9x greater subcutaneous fat loss.
A greater increase in glycolytic enzymes = ability to store greater amount of CHO as glycogen. Larger fuel sinks!
Greater ability to oxidize fats for fuel.

[Kyle Sinn]

Effect of short-term sprint interval training on human skeletal muscle carbohydrate metabolism during exercise and time-trial performanceKirsten A. Burgomaster,1 George J. F. Heigenhauser,2 and Martin J. Gibala1 1Exercise Metabolism Research Group, Department of Kinesiology, McMaster University, Hamilton, Ontario; and 2Department of Medicine, McMaster University, Hamilton, Ontario, Canada
Submitted 26 September 2005 ; accepted in final form 1 February 2006
Our laboratory recently showed that six sessions of sprint interval training (SIT) over 2 wk increased muscle oxidative potential and cycle endurance capacity (Burgomaster KA, Hughes SC, Heigenhauser GJF, Bradwell SN, and Gibala MJ. J Appl Physiol 98: 1895-1900, 2005). The present study tested the hypothesis that short-term SIT would reduce skeletal muscle glycogenolysis and lactate accumulation during exercise and increase the capacity for pyruvate oxidation via pyruvate dehydrogenase (PDH). Eight men [peak oxygen uptake (O2 peak) = 3.8 ± 0.2 l/min] performed six sessions of SIT (4-7 x 30-s "all-out" cycling with 4 min of recovery) over 2 wk. Before and after SIT, biopsies (vastus lateralis) were obtained at rest and after each stage of a two-stage cycling test that consisted of 10 min at 60% followed by 10 min at 90% of O2 peak. Subjects also performed a 250-kJ time trial (TT) before and after SIT to assess changes in cycling performance. SIT increased muscle glycogen content by 50% (main effect, P = 0.04) and the maximal activity of citrate synthase (posttraining: 7.8 ± 0.4 vs. pretraining: 7.0 ± 0.4 mol·kg protein -1·h-1; P = 0.04), but the maximal activity of 3-hydroxyacyl-CoA dehydrogenase was unchanged (posttraining: 5.1 ± 0.7 vs. pretraining: 4.9 ± 0.6 mol·kg protein -1·h-1; P = 0.76). The active form of PDH was higher after training (main effect, P = 0.04), and net muscle glycogenolysis (posttraining: 100 ± 16 vs. pretraining: 139 ± 11 mmol/kg dry wt; P = 0.03) and lactate accumulation (posttraining: 55 ± 2 vs. pretraining: 63 ± 1 mmol/kg dry wt; P = 0.03) during exercise were reduced. TT performance improved by 9.6% after training (posttraining: 15.5 ± 0.5 vs. pretraining: 17.2 ± 1.0 min; P = 0.006), and a control group (n = 8, O2 peak = 3.9 ± 0.2 l/min) showed no change in performance when tested 2 wk apart without SIT (posttraining: 18.8 ± 1.2 vs. pretraining: 18.9 ± 1.2 min; P = 0.74). We conclude that short-term SIT improved cycling TT performance and resulted in a closer matching of glycogenolytic flux and pyruvate oxidation during submaximal exercise

1. A dramatic increase in the ability to store glycogen as fuel. Again, expanding the fuel sinks.

2. A shift in the usage of CHO for fuel while at rest to fats. Positive nutrient partitioning.


Quote:
Muscle performance and enzymatic adaptations to sprint interval training
J. Duncan MacDougall, Audrey L. Hicks, Jay R. MacDonald, Robert S. McKelvie, Howard J. Green, and Kelly M. Smith
Department of Kinesiology, McMaster University, Hamilton, Ontario, Canada L8S 4K1
Our purpose was to examine the effects of sprint interval training on muscle glycolytic and oxidative enzyme activity and exercise performance. Twelve healthy men (22 ± 2 yr of age) underwent intense interval training on a cycle ergometer for 7 wk. Training consisted of 30-s maximum sprint efforts (Wingate protocol) interspersed by 2-4 min of recovery, performed three times per week. The program began with four intervals with 4 min of recovery per session in week 1 and progressed to 10 intervals with 2.5 min of recovery per session by week 7. Peak power output and total work over repeated maximal 30-s efforts and maximal oxygen consumption (O2 max) were measured before and after the training program. Needle biopsies were taken from vastus lateralis of nine subjects before and after the program and assayed for the maximal activity of hexokinase, total glycogen phosphorylase, phosphofructokinase, lactate dehydrogenase, citrate synthase, succinate dehydrogenase, malate dehydrogenase, and 3-hydroxyacyl-CoA dehydrogenase. The training program resulted in significant increases in peak power output, total work over 30 s, and O2 max. Maximal enzyme activity of hexokinase, phosphofructokinase, citrate synthase, succinate dehydrogenase, and malate dehydrogenase was also significantly (P < 0.05) higher after training. It was concluded that relatively brief but intense sprint training can result in an increase in both glycolytic and oxidative enzyme activity, maximum short-term power output, and O2 max.

Hexokinase and phosphofructokinase, in short/simple, begins the process of glycolysis. As infered in my first post, anaerobic glycolysis is the energy system predominantly used in weight training.
Ah, so sprinting may improve your ability to lift?
citrate synthase, succinate dehydrogenase, and malate dehydrogenase are all used in the oxidization of fatty acids.
And as the studies are showing, HIIT increases fatty acid oxidiazation.

[Jonathan Fernandez]

That was a great article Kyle Sinn

I use HIT since my last contest (July 08) and now I´m keeping my gains (muscles) when I´m in the burning process (Cardio)... :C:

My recommendation is to do cardio for at least 20 min on a low impact mode! :EP:

[Kyle Sinn]

That was a great article Kyle Sinn

I use HIT since my last contest (July 08) and now I´m keeping my gains (muscles) when I´m in the burning process (Cardio)... :C:

My recommendation is to do cardio for at least 20 min on a low impact mode! :EP:
the first post was from BOB.. the rest of the stuff i posted was from another person by the name of BIG RED thats over on my home board...
Hes a HUGE believer in the muscle build benefits of HIIT regardless of on season or offseason mainly due to the muscle building effects, the fat burning effect basicly lasts ALL DAY..
While low impact cardio only burns fat for the ammount of time you put in, so that 300 calories u may burn walking in a 40 minute 3.0mph pace on the treadmill is ONLY that 30 minutes..
HIIT keeps your metabolism going for hours after hours burning fat after the fact..
Besides in 15-20 minutes of HIIT how much muscle do you really think your going to burn for energy??? Its not a whole hell of alot.. if any at all since the cardio is short and sweet..


heres another thing he posted on the subject
The benefits to high intensity interval work are multifold:
Increases in acute plasma GH levels
Increases in glycolitic enzymes resulting in increases in glycogen fuel sinks
Increases in oxidative enzymes, allowing you to rely more on fat for fuel while at rest, resulting in accelerated recovery periods.

[Kyle Sinn]

Also there are many studys floating around on MOrning cardio on an empty stomach vs doing cardio later in the day, and there have been NO significant increases in fat burnt vs muscle burnt, or increased fat loss doing cardio in the morning vs in the evening with food in you... mainly from your body not really depleted as people would think, your body is very efficient at storing nutrients and things it needs for energy for when its in a time of need :)..

I really need to start saving all of these studys i come across..
I was on a cardio information binge for about a month just trying to see which one was more effective :)..

[Jonathan Fernandez]

Also there are many studys floating around on MOrning cardio on an empty stomach vs doing cardio later in the day, and there have been NO significant increases in fat burnt vs muscle burnt, or increased fat loss doing cardio in the morning vs in the evening with food in you... mainly from your body not really depleted as people would think, your body is very efficient at storing nutrients and things it needs for energy for when its in a time of need :)..

I really need to start saving all of these studys i come across..
I was on a cardio information binge for about a month just trying to see which one was more effective :)..

As I said at least 20 min of cardio is Ok, I do 40 min on a low impact mode 5 times a week, this week I stopped cardio just because I want to see how my body reacts with out it!!! Next week I start again my cardio sessions.

[Kyle Sinn]

As I said at least 20 min of cardio is Ok, I do 40 min on a low impact mode 5 times a week, this week I stopped cardio just because I want to see how my body reacts with out it!!! Next week I start again my cardio sessions.
yeah i understood what u said lol. i wasnt dissin u or nothing.. just adding some more info for people :)

[Billy Wolt]

Kyle,

looks like you posted two opposing viewpoints, one was a personal experience with low impact cardio, the other, scientific data on HIIT. It seems like you are leaning more towards HIIT.

Are bodybuilders assuming they are holding onto more muscle using the LI method? I've read about bb'ers who put on 40lbs to add 5lbs of muscle...to me, that sounds like they are doing too much LI cardio and burning alot more precious muscle.

I prefer HIIT just because I feel like my body is on fire all day afterwards.

[Kyle Sinn]

Kyle,

looks like you posted two opposing viewpoints, one was a personal experience with low impact cardio, the other, scientific data on HIIT. It seems like you are leaning more towards HIIT.

Are bodybuilders assuming they are holding onto more muscle using the LI method? I've read about bb'ers who put on 40lbs to add 5lbs of muscle...to me, that sounds like they are doing too much LI cardio and burning alot more precious muscle.

I prefer HIIT just because I feel like my body is on fire all day afterwards.
your body is actualy on fire all day burning fat after the HIIT cardio.. the substantial data i posted should explain that :)..

Alot of studies suggest that bodybuilders are holding onto more muscle with the LI method, but there is no actual proof they are holding onto more either way, the onlything we do know is that low impact cardio kicks into fat stores for energy fast due to not being intense enough to kick over to the bodys main source for fuel(carbohydrates).> BUt its not burning fat for a prolonged peroid of time post cardio like HIIT does..

HIIT will kick into the bodys main source for fuel, glycogen(carbohydrate stores), for energy almost instantly because your forcing it to, but by the time your done with HIIT you could be depleted or you could still have glycogen stores left, but your body is on fire at this point and continues to burn calories and keep your metabolism up for hours post HIIT..

so in other words, keep yourself with a kick ass cardiovascular system due to the High intensity cardio sessions while staying nice and lean burning fat throughout the day..

Or keep your cardiovascular system in a lesser state of conditioning while burning only a SET number of calories for energy(only during your cardio) and believe that your maintaining as much LBM as possible..

i think both have their benefits, its just where you need to add them into your routine that counts..

I'm sure theres alot more i could add for the benefits of low intensity cardio but I dont have any of the studies that i found when i was researching.. I was more interested in the benefits of HIIT cardio and vasted state cardio, over low impact cardio and non vasted state cardio



As far as bodybuilders putting on 40lbs for 5lbs of LBM.. that would be true in people very close or past their genetic limit because of the use of anabolics or just how big they wanna get naturaly... they have to add ALOT of calories and alot of times put on too much fat due to needing them extra calories to surpass genetic limits..
your body can hold 400-500 or more grams of carbohydrates for energy some people more some people less.. when a bodybuilder or someone starts dieting your glycogen stores become depleted(in most dieting methods if your going to the extremel), and you can lose 10-15lbs damn near instant just because your body holds a set ammount of water for each gram of glycogen that is stored.. and most people especialy the younger croud around my age(im 22) just overeat and are too impatient to take it slow and keep bodyfat down while adding LBM(keeping the cardio in their bulk for all the added benefits).. diet needs to be in key before training needs to be in key :)

[Jonathan Fernandez]

yeah i understood what u said lol. i wasnt dissin u or nothing.. just adding some more info for people :)

:FF: No problem Pal!

[Jonathan Fernandez]

I don´t know too much about other methods of burning fat with out burning muscle!
How about you guys?

[Dan Montague]

Running is boring, that's the problem I have with it.

Prowler sprints, FTW.

[Mike Landrich]

I thought I had gone to bodybuilding.com's forum by mistake. :disgust:

Thank God for Dan's post to bring me back to reality. I agree about the prowler.