Is Cardio Necessary?
Let me explain my question. I hate cardio. I can do it for a few weeks then find every excuse not to do it for a few months. I do think it is important for cardiovascular health and weight loss/maintenance especially at my age. Here is how I rationalize it and I often wonder if I am right or delusional...
I work out 7 days a week for 90-120 minutes (at 5am and fasted) however I do not rest. If I train heavy I will superset with other body parts in between heavy sets. If I train lighter I go high reps non-stop. For example, this morning I just felt like blasting my legs with moderate weight exercises and body weight exercises and did over 1,200 reps in less than 90 minutes. My heart certainly fluctuates during my workouts but never drops much and stays in the 120-160 or so range.
So for someone that trains like me is cardio necessary vs. someone that trains the more traditional style and slower pace?
Prefer experienced answers or scientific studies vs what you read on a forum.
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Did you know that when you do a high intensity workout with weights the body burns calories at a higher level than normal even after 24 hours after you have finished the workout???
I did it once (i think).......... before i learned how to train using the volume principle.
Ive been down to 3% without cardio many times............ thats proof enough for me.
Sold!
You know my Mrs is a personal trainer/fitness instructor.... she was still doing her normal days work which would equate to something like 5/6 hrs cardio styly stuff everyday..... thing is bro we still had to create more volume in her body prep pre contest to get her down..... the heavy duty cardio just wasnt cutting it! maybe because her body is used to that amount of work or not i dunno but the diet/volume training did the trick.
Diet is the key to being lean although cardio does help
I have read once in a magazine where Lou Ferrigno was writing an article. He said that back then in the golden era they didnt know what cardio was. When they were preparing for a contest they would do very intense weight trainings. in my opinion cardio should be done especially when you are on roids because you also need to train the heart, so if you are doing high volume of training you will need to do cardio.
I never do cardio except when I'm smashing my lady. Abs are made in the kitchen.
Not great on the write ups like you other guys but from my experience, the best way I can explain it, is from my body type when I do high intensity reps, I agree not to be a groupie. but with my high metabolism I was burning fat,heart rate was up and I felt adding cardio would be counter productive even though I do add it in here and there. I guess what I am trying to say is that it had to do with the person.
There's no need for foul language like "cardio" or "treadmill"......
I have totally stopped cardio the last several months and upped my intensity on the lifting front. While I am nowhere near as hardcore as you big guy I usually leave the gym pretty sweated up. What I have noticed is I have continues if not accelerated fat loss and vascularity. I do mix in a few sets of battle ropes on occasion but that is not what I would consider cardio.
Nice. Yeah when I leave the gym I am done. I got nothing left on the table but since I didn't bore my self to death on the "cardio machine" the biggest thing is I really enjoy it and have extra motivation to turn up the intensity to avoid the dreaded treadmill.
fuck cardio! im with you on this, i mix training up so if im doing high reps, my heart rate is up anyway, the most cardio ill do relating to the gym is maybe 5 minutes on a treadmill just to get the blood flowing/ moving before i start.
i see what the guy below wrote about our different energy systems, i completed a diploma of fitness and cert 2 and 3 as a master trainer, they say 90 mins a week is beneficial, i say fuck them and do what works for you.
Here is how I see it. Usually we are looking to cardio to burn fat. So our goal of cardio should be to shift the body into an accelerated calorie burning and fat oxidizing state for as long as possible. Low intensity cardio only burns fat for as long as you are on the treadmill. As soon as you step off of it the fat burning stops. Not really an ideal situation if we are trying to burn fat for as long as possible.
To really effectively burn fat for a longer period of time, you need to jump-start other systems in your body. So the best way to do that is to stress the body with some type physical exertion that it is not used to doing, i.e. lifting weights. This forces the body to adapt by increasing fat oxidation, increasing caloric expenditure, increasing mitochondrial biogenesis (essentially the process of your muscle cells adapting to exercise and becoming more efficient) and improving insulin sensitivity and the uptake of glucose. Cardio doesn't do that. The more intense your weight session is the more effectively you will jump start those other systems and burn fat. Intensity shouldn’t be confused with volume. I could do 50 sets a workout but if I take 5minutes rest between sets it is not very intense and the fat burning effects will be minimal. If I did twenty sets with 1min or less between sets and then even throw in some supersets or giant sets, now that is intense. It sounds like your workouts are intense so I think that is a fine substitute for cardio instead of hopping on treadmill and boring yourself to death. Actually it is a better substitute since you will be burning fat for hours after your workout session unlike you would with only steady state cardio. I would rather include another weight lifting session or up my intensity before I have to resort to cardio. It is just a more efficient use of my time and is more efficient method of burning calories and fat.
Since I am on a roll here, let me take this a little further. So let’s break this down into the logic of doing cardio.
You probably see where I am going with this. The relationship here is that we need to contract our muscles to burn fat. So, the more intense our weight lifting (muscle contracting) sessions are, the more fat that will be burned.
Nicely done and thanks for taking the time to write that up.
Don't have any proof brother. But lifting weights fast with many reps inst cardio, unless u dance while u do it...idk one bodybuilder that doesn't do cardio...its a necessity, even if ur bulking IMHO
I get what you're saying but if my heart rate is between 120-160 for 90min how does my body know I'm not doing cardio on a machine? The point of cardio is to keep your heart rate elevated for an extended period of time which is what I do. Can't figure out how it matters that I don't call it cardio and don't do it on a machine.
Mr KfizzleCrickets.... lol I have the same mindset as you man. Your body doesn't know. You sweat you breathe hard and your heart races, just like jogging on the treadmill. Myself I do some cardio because I don't like lifting like that but I completely hear what you are saying and the logic behind it. .... now check this video out bro.! Couldn't get any more clear than this!!!
https://youtu.be/qeNVRwijjVg
Crickets... exactly. I refuse to do something just because "it's the way it's always been done" and I cancelled my subscription to BroScience Mag a long time ago. I do believe cardio is important especially at my age for my health so I want to ensure I am getting the benefits of cardio without actually boring myself to death on a cardio machine and I do believe I am. My wife teaches all types of classes including Cardio Kickboxing and that's not on a cardio machine.
Great video. Reinforces that you can get cardio benefits without "doing cardio". Trust me, I'm not looking to kill every argument for doing cardio on a machine, I just haven't been given a good reason to believe that it is better than what I am doing.
Mr KfizzleAgree 100% brother!
Mr KfizzleI would say you are doing great man. You do throw a curveball by doing the high intensity training, curious to see what kind of answers come of this. Here's a video from BIOS 3 training talking about cardio if u got a few min. This guy has some awesome videos.
https://youtu.be/JbCXrsjhNns
Good video. Thanks for sharing.
It does sound like what you're doing can be called cardio, but cardio does not only mean keeping your heart rate up, its about aerobic exercises vs. anaerobic exercises. Lifting weights is generally considered an anaerobic exercise regardless of doing your sets back to back. For an exercise to become aerobic and be considered cardio it would need to be continuous and RYTHMIC. Meaning doing the same thing over and over for a long period of time (running, swimming, jogging, dancing, etc)
Rustyhooker^^^^^^^^^boom...+2
I workout first which burns carbs. Bodybuilding is a carb burner. Then when I'm depleted I hit the treadmill and keep the heart rate at a "fat burn" level.
Fully correct in that if heart rate goes up high, your body goes back to carb burning.
I get that but I don't do Bodybuilding as you describe it. I do fast paced circuit type training. I described how I did legs above. The day before my primary body part was chest. I did flat bench at 315lb x 8reps. Okay "bodybuilding" right? Nope! In between sets of bench I did 50 rope crunches, calf raises, single leg stiff legs, etc. I didn't rest and my heart rate didn't drop below 120 nor go above 160.
RustyhookerIf I looked as rocked as you....nope I wouldn't do cardio.
Mr KfizzleLmfassoffff I second that!
Haha. Just saw you're pic and you look pretty damn good.
Mr KfizzleThanks man, I'm starting to learn. Never satisfied tho ya know. Appreciate that a lot man.
Yes. I know the feeling exactly. It's what keeps us motivated.
I get that it's with the intention of keeping your heart rate within a certain zone which I am doing. What additional value does doing a repetitive and rhythmic exercise provide?
When u do a low intensity exercise for a long period of time it triggers your body to use oxygen for energy. What you're doing is high intensity for a long period of time which triggers your body to use glycogen for energy. If u did cardio at a really high intensity it becomes anaerobic too and causes your body to use glycogen too. Key is low intensity for a long period of time. Hope this helps
Agreed with everything you said but that's only focusing on the weight loss potential of cardio. I believe my training style still gets the benefits on cardiovascular health and still thinking because I train fasted and keep my heart rate within a certain zone (not too high and not low) potential fat loss depending on diet.
U may be right but IME I've never heard of that being counted as cardio. What u can do if u really don't want to do any cardio, is circuit training with some dynamic exercises mixed in. So u do your regular superset and then some jumping Jack's, mountain climbers, or high knees etc. I do this with my clients, it is a very effective way of building cardio endurance and muscle at the same time