It seems tons of BBers walk a ton for cardio instead of running or HIIT. Why? or am i mistaken?
Is it b/c they have so much LBM and so little bodyfat that they'd lose muscle if they ran too much or something?
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06-11-2007, 05:56 PM #1
Why do bodybuilders walk for cardio?
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06-11-2007, 05:57 PM #2
I'm assuming it's because they have so much muscle mass their heart works harder than someone smaller. If their heart works harder, their heartrate will be higher (as in 130BPM or something) so they just keep that pace for an hour or so.
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06-11-2007, 06:10 PM #3
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Its an argue belief that High intensity cardio will use a good percentage of its fuel from carbs, and muscle, While low intensity preserves muscle bu burning most of the calories from fat.
Bodybuilders fear being catabolic more than the plague...
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06-11-2007, 06:33 PM #4
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06-11-2007, 06:35 PM #5
Low intensity may burn a higher percent of fat in relevance to the total calories burned. However, in high intensity training for the same amount of time as your low intensity trainig will still burn more calories and a higher amount of fat.
Ex. Low intensity training for 20 min. Burned 60% fat 40% carbs. 300 calories burned.
High intensity training in 20 minutes may be the opposite 40% fat 60% carbs but you burn 550 calories.
Which one of these is better? The percentage may be higher in low intensity training. But you would still burn more fat in the high intensity training even though the percentage is lower.
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06-11-2007, 06:43 PM #6
However, I now see where as a body building or even just gaining muscle you would want a low intensity training program because you would be burning way less of your protein and more complex substances. But if you are strictly looking to lose weight because you are over weight high intensity training would be the way to go.
Reps Viper
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06-11-2007, 06:59 PM #7So hold your head up high and know it's not the end of the road.Walk down this beaten path before you pack your things and head home.At the end of the road you'll find what you've been longing for.-Under0ath
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06-11-2007, 07:51 PM #8
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06-11-2007, 09:22 PM #9
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06-11-2007, 09:24 PM #10
i walk right now- because i'm too fat to run
i did some miles in the army. but now it's gonna take some time, patience, blah blah blahhttp://www.pbase.com/v_dave/gym
Alternating:
1 week: MWF- back and bicep
1 week: MWF- tricep and chest
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06-12-2007, 07:53 AM #11
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Great article, but can someone explain what "linear high-intensity" training is.
Would this be the same as maintaining your heart rate in the 75-85% range for and extended period of time. If so, how long. This is the first time I have heard it explained this way.
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06-12-2007, 08:04 AM #12
Another thing people fail to notice is the stress on your joints over the long haul. I can only imagine carrying around excess poundage for a long period of time probally doesnt sit well with your joints at least it didnt for me when i was excessively overweight.
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06-12-2007, 09:52 AM #13
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06-12-2007, 09:56 AM #14
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06-12-2007, 10:00 AM #15
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yea, I am by no means huge, but low intensity cardio really does seem to burn cals from fat.
hiit is for your heart mostly.. at least my cardio is way better from it.
I alternate 1 day hiit 1 day low intensity.. m-falways rep back, bro
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06-12-2007, 10:13 AM #16
that is usually all I do. but usually at an incline
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06-12-2007, 10:47 AM #17
Running when very large - fat or muscle - can be tough on the joints. Especially pros do not want to risk injury doing cardio of all things. One reason.
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06-12-2007, 10:53 AM #18
- Join Date: Feb 2007
- Location: La Jolla, California, United States
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I usually do 30 minutes walking at 4.0-4.5 with a 6% incline. Usually keeps my bpm around 130-140.
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06-12-2007, 11:08 AM #19
One thing people fail to understand is it's not the amount of calories you burn DURING your cardio session that is important...but rather what your intensity is during it.
For instance...
I can either walk on the treadmill at a low to moderate intensity for 45 mins and prolly burn about 300 calories or more.
OR
I can get on the treadmill and do high intensity interval training for 20 mins. I may only burn 130 calories at the most.
Now, looking at the two scenarios above, one might think well it's obvious that burning 300 calories or more during the 45 minute cardio session is a more result-producing method.
WRONG!
The fact that you burned 300 calories during that cardio session means very little compared to what went on during the high intensity cardio session that only lasted 20 minutes and burned 130 calories, at the most.
When you do high intensity cardio, you may not burn that many calories during the session, but that is not what's important...and this is where too many people get hung up on numbers. What high intensity cardio does (that low-moderate intensity cardio does not) is SPIKE your metabolism for maximum fat loss IN THE HOURS AFTER your session is completed.
High intensity cardio forces your body to burn a ton of calories in the several hours after your cardio session is over with...something low-moderate intensity cardio does not do.
People need to ask themselves...is this low intensity/long duration cardio actually changing my metabolism?? The answer is no. Only high intensity cardio forces your body to adapt to new levels and elevates your metabolism as a whole.
And why would one actually WANT to do 45 mins of cardio (or longer) when better results can be accomplished within 15-20 mins of high intensity cardio?? I don't know about you, but you'd be crazy to do more than you actually have to...and see less results on top of it!
My .02 cents.
-Todd================================
Bodybuild for yourself, nobody else!
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06-12-2007, 11:36 AM #20
this is a good point. i can reembe working out in the army- then al day sweating and still burning. i mea i know it was hot in OK and we were working. But stil you could feel the metabolic diference being like a burning machine.
where right now in my case- i walk for an hour and get hot then am pretty much done LOL
so i have been re-thinking my strategy. even if i do some corny aerobic in place- it probably would be better than my 60 minute walk!http://www.pbase.com/v_dave/gym
Alternating:
1 week: MWF- back and bicep
1 week: MWF- tricep and chest
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06-12-2007, 11:49 AM #21
How many times a week should this be performed?
I've got a little bit of fat around my lower abs and lower back that I'd like to get rid of... I am already doing High Intensity Cardio for 15-20 minutes, but I dont know how many times a week I should do it in order for it to be most efficient..
?
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06-12-2007, 12:05 PM #22
Yeah he's also not a natural... Remember that aspect... Walking is ok to do for supplementing your cardio routine, but certainly not the be all... Form follows function.... Sprinters are a perfect example, now look at speed-walkers.. Follow the advice of Jacob Wilson, president of ABCbodybuilding.com
HIT for 5-10 to mobilize fats, then low-moderate for 20-35 to burn those fats...
Most important, what Todd said above, HIT spikes metabolism throughout day... It also prevents peripheral adaptations.. Walking too much will make muscles small... HIT stimulates fast-twitch muscles to stay alive!!!! And you will stay big and ripped!!!
HIT should be performed on a needs basis... Listen to your body.. I'd say 1-2 HIT sessions of 15-20, and the rest should be low-moderate, but you can HIT the 1st 2-5 minutes during these to stimulate metabolism to burn more fat... EPOC logic.
IvanLast edited by Ivan25; 06-12-2007 at 12:07 PM.
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06-12-2007, 12:36 PM #23
- Join Date: Feb 2007
- Location: La Jolla, California, United States
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So which combo would be better?
10 minutes of HIIT and then 20 min of low-moderate or 20 min of low-moderate and then 10 minutes of HIIT?
I try and keep my cardio to 30 min post workout.
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06-12-2007, 01:40 PM #24
The amount of times per week you do it depends on your fitness goals. If a beginner to high intensity cardio, I would start out with 3 times per week and then gradually build the frequency from there, depending on your goals and how your fitness level increases.
When I did my first competition in 2004, I started with 3 sessions per week for 16 minutes each. I strived to increase my intensity each new session and over the course of 8 weeks I increased my frequency to 6 sessions per week. But take into consideration I was looking to get completely shredded. So it all depends on your goals.================================
Bodybuild for yourself, nobody else!
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06-12-2007, 01:42 PM #25
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06-12-2007, 02:08 PM #26
Bodybuilders are too big to do HIIT
7th March - 232.8lbs / 17th March - 231.8 / 27th March - 231.2 / 5th April - 226.2 / 13th April - 223.8 / 20th April - 223.8 / 27th April - 222.6 / 4th May - 221.0 / 11th May - 220.0 / 17th May - 217.2 / 25th May - 216.6 / 1st June - 215.0 / 7th June - 213.4 / 14th June - 212.2 / 29th June - 207.6 / 12th July - 208.8 / 26th July - 206.8 / 3rd August - 205.0 / 3rd September - 202.4 / 25th October - 198.2
Target: 31st August - <200lbs HIT
Target: 1st April 08 - 189lbs
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06-12-2007, 02:12 PM #27
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06-12-2007, 03:14 PM #28
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So what speed should we run in order for it to be High intensity? 7mph 9mph 10mph 12mph?
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06-12-2007, 03:17 PM #29
You don't have to run in order for it to be high intensity. Running is very hard on your joints and is high impact. Try power walking on the treadmill. Set the treadmill to "Interval" so that it changes incline and speed every few minutes automatically. This forces your body to adapt to new stimulus every so often instead of a constant speed and incline.
Or, you can switch it up manually every 2-3 mins or so, by changing the incline and speed settings yourself. High intensity does not necessarily mean doing things fast all the time..or running. It simply means making your body work hard...this could be at a speed of 3 mph at an incline of 9, which is far from running. See what I mean?
In all the time I've been doing high intensity cardio...which is everytime I go to get shredded (whether for a contest or just because I want to lean out more), I've never had to resort to running. I've always increased my intensity level on the treadmill by mixing up the speeds and incline resistance while walking or walking fast.================================
Bodybuild for yourself, nobody else!
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06-12-2007, 05:02 PM #30
It's all relative to your fitness and biology.
Todd is entirely correct to encourage you to use *incline* speed-walking instead of flat-ground running. Incline training has many advantages - it forces you to have good running form (or walking form) because you are forced to raise your knees and using your glutes/calfs, and it requires much more effort per contraction (compaired to flat running) therefore your muscles will grow more (compaired to flat running).
Personally, I can run on a tred mill at speed 10 incline 10 for about 5 minutes, or speed 10 incline 5 for just over 20. That level of intensity would kill some people. Again, it's all relative - the key is to challange yourself. Try to defeat yourself.
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