When it comes to gaining muscle mass and increasing strength, bodybuilders are known for their dedication to weightlifting and intense workout programs. However, there is something they should never overlook – cardiovascular exercise. While many bodybuilders prefer to focus solely on lifting heavy weights, incorporating cardio into their year-round fitness routines can bring about a multitude of benefits.

First and foremost, doing cardio on a regular basis helps to strengthen the heart. Along with improving cardiovascular health, this can lead to better performance in the gym as well. When your heart is strong, it is able to pump more blood to the muscles, providing them with the oxygen and nutrients they need to work at their best.

Cardio is also a great way to keep your bones healthy and reduce the risk of osteoporosis. By engaging in weight-bearing exercises like running, jumping, or using a stair climber, you’re not only burning calories and increasing your metabolic expenditure, but you’re also stimulating bone growth. This is especially important for bodybuilders who often focus on non-weight bearing exercises, such as lifting weights.

Improve Cardiovascular Health

When you engage in intense weight training exercises, your body relies on the anaerobic energy system to provide the necessary energy for muscle contractions. This system does not require oxygen and is primarily used for short bursts of intense activity.

Benefits of Improved Cardiovascular Health

1. Increased stamina and endurance: Regular cardio workouts will improve your ability to perform physical activities for an extended period of time without getting tired.
2. Enhanced recovery: Cardio exercises can improve blood flow, which helps in delivering oxygen and nutrients to your muscles. This can aid in faster muscle recovery after intense weight training sessions.
3. Better fat burning: Cardio exercises are effective for burning calories and losing body fat. By incorporating cardio workouts into your routine, you can maintain a lean physique while getting rid of excess fat.
4. Reduced risk of cardiovascular diseases: Regular cardio exercises can lower the risk of developing high blood pressure, heart disease, and other cardiovascular conditions.

Enhance Fat Burning

HIIT involves alternating between periods of high-intensity exercise and short recovery periods. This method has been found to increase fat burning and improve metabolic rate, helping to reduce body fat and maintain lean muscle mass.

Yates’ recommendation to do cardio year-round is based on the understanding that high-intensity cardio exercises not only help in losing fat but also in keeping hearts healthy. Many bodybuilders have a fear that doing cardio will actually reduce their muscle mass gains, but Yates’ stand on the same is clear. He firmly believes that following a HIIT routine will help bodybuilders to achieve their strength and muscle mass goals without compromising on their cardio fitness.

The high-intensity of HIIT training also means that you can get an effective workout in a shorter amount of time. Rather than spending hours on the Stairmaster or the cardio machine, HIIT allows you to keep your cardio sessions concise without sacrificing the benefits.

Increase Endurance and Stamina

By incorporating regular cardio sessions into your workout routine, you can greatly improve your cardiovascular fitness and endurance. This can be especially beneficial during high-intensity weightlifting programs or cutting phases where the calorie deficit may cause a decrease in energy levels.

Cardio exercises such as cycling, sprinting, or using the Stairmaster can help you strengthen your heart, lungs, and bones, making you more resistant to fatigue during intense workouts. High-intensity interval training (HIIT) is also a great way to improve your cardiovascular fitness while maximizing calorie burn.

In conclusion, cardio exercise should not be feared or overlooked by bodybuilders. It can be a valuable addition to your training routine and provide numerous benefits such as increased endurance, improved cardiovascular fitness, and better energy levels. By incorporating cardio year-round, you can enhance your performance in the gym and achieve your desired physique.

Promote Muscle Recovery

When bodybuilders engage in high-intensity weightlifting sessions, their muscles undergo stress and micro-damage. This is an essential part of the muscle-building process, but it can also lead to muscle soreness and fatigue. By incorporating cardio into their workouts, bodybuilders can promote better muscle recovery.

Cardio exercises such as cycling or running increase blood flow and oxygen delivery to the muscles, which helps to remove waste products and deliver nutrients more efficiently. This enhanced blood flow can speed up the recovery process and reduce muscle soreness.

In addition, cardio workouts can help to flush out lactic acid buildup in the muscles, which is a byproduct of high-intensity weightlifting. By reducing lactic acid levels, bodybuilders can experience less muscle soreness and improve their capacity for performing high-intensity exercises.

It is important for bodybuilders to find a balance between cardio and weightlifting. Too much cardio can interfere with muscle recovery and hinder muscle growth, while too little cardio can lead to decreased cardiovascular health and increased risk of injuries.

A recommended approach for bodybuilders is to incorporate cardio sessions into their routines on non-weightlifting days. For example, they can perform high-intensity interval training (HIIT) on Tuesday and Thursday for 45-60 minutes, and do steady-state cardio (such as cycling or using the stairmaster machine) on Wednesday for 15-20 minutes.

To wrap up, cardio exercises should be an essential part of any bodybuilder’s routine as they can promote muscle recovery, enhance performance, and reduce the risk of overtraining. Just remember to find the right balance between cardio and weightlifting, and listen to your body to ensure you are getting enough rest and recovery.

Why Cardio Year-Round is Beneficial for Bodybuilders

Cardiovascular exercise (cardio) is often associated with burning calories and weight loss. However, for bodybuilders who want to maintain and improve their muscle mass, cardio has additional benefits that go beyond just fat burning. In this article, we will discuss four reasons why bodybuilders should engage in cardio year-round.

2. Enhances Fat Burning: Though bodybuilders may not be aiming for weight loss, cardio can still be a valuable tool for keeping body fat levels in check. High-intensity interval training (HIIT), such as sprinting, is a great method for burning calories and improving fat metabolism. Doing HIIT alongside weight lifting can greatly increase fat burning without sacrificing muscle mass.

4. Keeps Joints and Connective Tissue Healthy: Weight training can put a lot of stress on the joints and connective tissue. By incorporating low-impact cardio exercises, such as using the elliptical or walking on the treadmill, bodybuilders can help promote joint health and prevent injuries. This is especially important for those who are lifting heavy weights and want to keep their bodies in top condition.

Start Your Cardio Routine Today

If you’re looking to optimize your fat loss and improve your body composition, incorporating cardio into your workout routine is a must. Many bodybuilders focus solely on strength training and neglect cardiovascular exercise, but Dorian Yates recommends doing cardio year-round for several reasons.

Firstly, cardio helps with fat loss. While weightlifting is great for building muscle and increasing strength, cardio is essential for burning calories and shedding unwanted body fat. By adding cardio to your routine, you’ll be able to achieve a lean and shredded physique.

Dorian Yates also recommends high-intensity interval training (HIIT) as a preferred cardio method. HIIT involves alternating between short bursts of high-intensity exercise and periods of active rest. This type of workout is highly effective in burning calories and improving aerobic fitness in a shorter amount of time.

Don’t worry if you don’t have access to a treadmill or rowing machine. You can still get a great cardio workout done without any equipment. Simple exercises like running, jumping jacks, or even dancing can get your heart rate up and help you burn calories.

Dorian Yates advises starting with 15-20 minutes of cardio after your weightlifting sessions. As you progress, you can increase the duration and intensity of your cardio workouts. Just make sure to listen to your body and not overdo it, as excessive cardio can lead to burnout and increased risk of injury.

FAQ

Why should bodybuilders do cardio year-round?

Bodybuilders should do cardio year-round for several reasons. First, it helps to improve cardiovascular health and endurance, which are important for overall fitness and well-being. Second, it can aid in fat loss and weight management, as cardio exercises burn calories. Third, cardio workouts can help to increase blood flow and enhance muscle recovery after intense weight training sessions. Lastly, doing cardio year-round helps to maintain a consistent level of physical conditioning and performance, which is crucial for bodybuilders.

What are the benefits of low-moderate intensity cardio on weight training days?

There are several benefits of incorporating low-moderate intensity cardio on weight training days. First, it helps to enhance fat burning during the workout, as low-moderate intensity cardio primarily relies on fat as a fuel source. This can be beneficial for bodybuilders who are looking to lower their body fat percentage. Second, cardio exercises can serve as an active recovery tool, promoting blood circulation and reducing muscle soreness after weight training. Third, doing cardio on weight training days can help to improve overall cardiovascular fitness, allowing for better performance during weightlifting sessions. Lastly, cardio workouts can provide a mental break from the intensity of weight training and serve as a refreshing change of pace.

Should bodybuilders focus more on low or high intensity cardio?

The choice between low and high intensity cardio largely depends on the specific goals and preferences of the bodybuilder. However, both low and high intensity cardio can offer their own benefits. Low intensity cardio, such as brisk walking or jogging, is generally easier on the joints and can be sustained for longer durations. It primarily targets fat as a fuel source and can be an effective way to improve cardiovascular health and burn calories. High intensity cardio, such as interval training or sprinting, is more demanding and can help to improve anaerobic capacity and overall fitness. It also has the potential to burn more calories in a shorter amount of time. Ultimately, bodybuilders may choose to incorporate a combination of both low and high intensity cardio into their training regimen for optimal results.

How often should bodybuilders do cardio exercises?

The frequency of cardio exercises for bodybuilders can vary depending on individual goals, training program, and recovery capacity. However, it is generally recommended to incorporate cardio sessions into the weekly routine on a regular basis. For most bodybuilders, performing cardio exercises 3-5 times per week is a good starting point. This allows for enough cardiovascular stimulation and fat burning without compromising recovery and muscle-building from weight training. It is important to find a balance between cardio and weight training to avoid overtraining and potential muscle loss. Adjustments can be made based on personal preferences, progress, and specific competition goals.