Cardio intensity? - UK-Muscle Body Building Community

dale_flex · 16-05-2007, 01:25 PM

I'm planning on doing the end of year shows in the novice catagories uk england etc. I'm going to start my diet 16 week before the nabba central britain. I have let myself go as usual in this off season with my weight creeping up to nearly 18 stone. I always drop about a stone in first week of dieting as i hold so much fluid. Any way i always do cardio first thing in morning after my gh. What intensity cardio does everybody recommend. In the past i've done running but alot of thje recent reading i've been doing says that high intensity cardio can rob you of some muscle so your better doing moderate intensity for extended periods what are everybodies thoughts on this? Cheers

Gala · 16-05-2007, 02:00 PM

Personally I don't kill myself when doing cardio i've found that leads me to become overtrained and I lose muscle. I keep my heartrate at roughly 65-75% max which for me is about 135bpm and when dieting will do 4-5 cardio sessions a week for 45-60mins a time this seems to cut me up (not for competition any more just for a holiday or something).

Running I think is overrated its hard on your joints, I do a little running but only on the treadmill for a maximum of 20mins a time. Mostly I rely on the cross trainer type machines for cardio.

High intesity cardio is going to burn more calories than lower intensity cardio but I think I'm right in saying that the higher intensity the exercise the more your body will search for carbs/protein/muscle to supply the energy for it rather than using your fat stores.

Good luck with ur comp

Jock · 16-05-2007, 09:09 PM

To bo honest if you are a bodybuilder then go-slow cardio is best between 60-75% of your MHR, going hell for leather (especially in the am when you are unfuelled) will risk serious catabolism.
For bber's I believe that muscle preservation is just as important as fat-loss so 45mins to 1hr am cardio and maybe 25mins after weights would be good.

**Aftershock** · 16-05-2007, 11:25 PM

60-65% is what I find optimum. Which for me is in the 125-135 zone.

I do 45min a session at that pace.

dale_flex · 18-05-2007, 06:12 PM

Cheers guys my plan is 45 min power walk in morning then 30 mins on bike after weights for first few weeks then asses progress maybe increase as needed

**Aftershock** · 19-05-2007, 11:17 AM

Sounds Ideal to me mate.

16-05-2007, 01:25 PM	#1 (permalink)
dale_flex Gym Addict Join Date: Mar 2006 Posts: 164	Cardio intensity? I'm planning on doing the end of year shows in the novice catagories uk england etc. I'm going to start my diet 16 week before the nabba central britain. I have let myself go as usual in this off season with my weight creeping up to nearly 18 stone. I always drop about a stone in first week of dieting as i hold so much fluid. Any way i always do cardio first thing in morning after my gh. What intensity cardio does everybody recommend. In the past i've done running but alot of thje recent reading i've been doing says that high intensity cardio can rob you of some muscle so your better doing moderate intensity for extended periods what are everybodies thoughts on this? Cheers

16-05-2007, 02:00 PM	#2 (permalink)
Gala Newbie Trainer Join Date: Feb 2007 Posts: 4	Re: Cardio intensity? Personally I don't kill myself when doing cardio i've found that leads me to become overtrained and I lose muscle. I keep my heartrate at roughly 65-75% max which for me is about 135bpm and when dieting will do 4-5 cardio sessions a week for 45-60mins a time this seems to cut me up (not for competition any more just for a holiday or something). Running I think is overrated its hard on your joints, I do a little running but only on the treadmill for a maximum of 20mins a time. Mostly I rely on the cross trainer type machines for cardio. High intesity cardio is going to burn more calories than lower intensity cardio but I think I'm right in saying that the higher intensity the exercise the more your body will search for carbs/protein/muscle to supply the energy for it rather than using your fat stores. Good luck with ur comp

16-05-2007, 09:09 PM	#3 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,082	Re: Cardio intensity? To bo honest if you are a bodybuilder then go-slow cardio is best between 60-75% of your MHR, going hell for leather (especially in the am when you are unfuelled) will risk serious catabolism. For bber's I believe that muscle preservation is just as important as fat-loss so 45mins to 1hr am cardio and maybe 25mins after weights would be good.

16-05-2007, 11:25 PM	#4 (permalink)
Aftershock UK-Muscle Moderator Join Date: Jan 2004 Posts: 4,057	Re: Cardio intensity? 60-65% is what I find optimum. Which for me is in the 125-135 zone. I do 45min a session at that pace.

18-05-2007, 06:12 PM	#5 (permalink)
dale_flex Gym Addict Join Date: Mar 2006 Posts: 164	Re: Cardio intensity? Cheers guys my plan is 45 min power walk in morning then 30 mins on bike after weights for first few weeks then asses progress maybe increase as needed

19-05-2007, 11:17 AM	#6 (permalink)
Aftershock UK-Muscle Moderator Join Date: Jan 2004 Posts: 4,057	Re: Cardio intensity? Sounds Ideal to me mate.

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