Cardio and Anabolism

[Massive G]

Who here does cardio? Fess up.
For me most of the time in the past I passed on it..but lately on my cruise period I started doing it 3 times a week.
Well now I am back Dc training again I have incorporated it twice a week if not more.
I am incoporating it more and more and seem to be promoting growth with brief high intensity work outs.
Last night I just did 12 minutes on the treadmill and 12 minutes on the stepper...average heart rate was 150 and I couldn't push it past 155 no matter how hard I tried with the time I had.
I have been consuming my wheymaltoetcetc drink pre and post work out and feel really really good. I actually FEEL like the cardio is enhancing my growth even more than tearing it down like I used to think.
I am doing 3 days of DC training
M W S and three days of cardio
T F and Sun
I'd like to hear how others are doing cardio...
My primary goal is heart health...I don't give a shit about fat burning as I am trying to pump as much blood as possible through my heart and help recoup.
Fat control is by diet and carb cutoffs for now and catabolic cardio is for contest time.

I encourage everyone to do it...me I got more health conscious lately as my PCP doc retired and he reminded me my weight has been 280 on average for 7 years now.

so post up your cardio routines please.

[In-Human]

G, Since I started my diet July 1st I have been doing 20 minutes on the stair step and 30 minutes on the treadmill, I go at a pace of 3.1 and 7% incline and my HR stays at 115, the step I go level 6 program 6 at the same HR.

Now while training with DC I stuck with 30 minutes on off days on the treadmill only 3.0 at 1% incline and near the end I did skip it totally to try to gain that extra weight and it did help...

[USMuscle9403]

Good to hear. I actually started incorporating it back in Monday as a matter of fact. Well, yesterday was when i really started back again because it was an off day. I am just trying to maintain/burn a small amount of fat and keep heart healthy my moving my carb cut off to 4:00, eating carbs only in my first two meals, then post workout of course. Cardio is 20 minutes at a moderate walking pace, prolly 3-3.5mph. I have also cleaned up my diet just a little, but still keeping calories about the same. Each week I will add in about 5 minutes to the walking, then when I get to about 45 mins a day I will add in a morning session as well until I get to where I wanna be bodyfat wise. I don't wanna get too low in bodyfat mind you, I just wanna get back to around 12%. I just hope I can do this without sacrificing anything in the gym. If it starts doing that, I'll just stop

[xRAJAx]

I do cardio on my off days from DC training. So I train MWF. Then do cardio on the other 4 days off. Tue and Thurs I go into the gym and hit abs, then I do 35min on the treadmill at 3.1 with a 6% incline. Heartrate stays around 125. Sat and Sun I wake up slam a scoop of protein in water and go for a 35 min walk with my wife around where we live.

The biggest differnce that I've noticed from my last bulkers is that I don't feel like shit all day. My lower back isn't tight and I can breathe much better than before. It was a bitch trying to squat or do deadlifts with my lower back always fully pumped. Overall I feel more agile and healthy. Also I don't feel like its hindering my gains or strength either.

R

[Massive G]

That's good to hear fellas I may tone it back a bit....I approach cardio almost the same way I do training..as my HR was 90 before I stepped on I was so worked up!

BIG and HEALTHY is my motto.

[nemo]

i do half an hour of cardio three times a week on my non training days. heart rate 120-140
i think keeping your heart healthy does promote anabolism because it helps your body adjust to the added muscle it has to pump blood too. you just need to consume extra calories to compensate for those burned if you are trying to gain. it also keeps the body fat in check somewhat and generally makes you feel better.

[asim]

I'm too lazy to get up and go to the gym on my off days so i use the stairs in my house for cardio. i walk up and down for 30 mins , 3 days a week. I think its good for recovery.

[The Munster]

Cardio 2-3 times per week on non training days, first thing in the morning.

Alternate 5 minutes brisk walking with 5 minutes VERY light jogging, back and forth for 35 minutes.

It's just enough to keep bodyfat levels in check (actually been reducing bf lately), promote heart health without losing muscle.

Also does alot for my psychologically. Feels real good to get up and get the system going first thing in the day. Kind of sets a productive tone for the day, know what I mean?

[MsteveM]

cardio is great... i actually like doing it for the most part. just another form of training. i'm not doing too much cardio atm since i just started a blast, but i've got some brisk walking on off days since too much running might hurt recovery in the legs which is currently a weak area for me. i almost wish i could do more, but that can definately wait until i finally get a satisfying amount of mass. theres also plenty of cardio during mma training, but thats pretty much routine so i dont count that. munster thats also one reason i like cardio early in the day - the day is always better after some type of training no matter what it is. imo there are too many benefits to skip completely.

[bigp3]

I just read a study that said that 63% of your max heart rate is the optimal range for burning fat, but of course most of us already knew that one!!

[USMuscle9403]

Reading studies and quoting them on here, huh? I guess those meds really are kicking in, eh? LOL j/k bigp

[bigp3]

no shit,,, it was probably a study in my imagination,,,, LOL

[In-Human]

I just read a study that said that 63% of your max heart rate is the optimal range for burning fat, but of course most of us already knew that one!!

Yes remember in the old days they said it had to be 85% now they are realizing its anywhere form 65-85% for fat burn depending on age...

[Pharmacist]

I do cardio a little different than the average DCer, since I got football to think about... I've been ramping it up a lot lately on both workout days and non-workout days with extended hill runs (which are killer the day after doing squats or dead lifts), intense jump rope work, and I've even started to throw in swimming, about 1000 or so yards in 30-45 minutes which just kicks my ass. I'm feeling the best I've felt at my my current weight (about 257), I can remember being this heavy at points and barely being able to jog a mile. As long as I take in enough carbs postworkout, I have been gaining steadily...

[1369phil]

If one were to do cardio after weights (for fat loss) when should you take the post workout shake - after the cardio or before (and after the weights) ?

I'm guessing after cardio?