| Cardio has evolved tremendously over the years. | | | | methods. They're now very affordable and something |
| Sure, getting the heart rate up is still key and that won't | | | | that everyone should have. |
| ever change. However, how bodybuilders apply cardio | | | | Heart rate focused cardio usually means training within |
| has changed a lot. | | | | a target heart rate zone for maximum fat burning. But |
| It used to be that training for a competition, a | | | | that is a very subjective concept, remember, because |
| bodybuilder would get on the bike following his workout | | | | HIC is great at fat burning - maybe the best at it - and |
| and stay on it for 45 minutes to an hour, steadily | | | | it's very focused on shifting between anaerobic and |
| peddling away until he was exhausted and fell off the | | | | aerobic. So is this, but it's less bombastic and more |
| bike. | | | | focused for longer periods of time. |
| Today, it's a lot different. Higher intensity cardio is key, | | | | Try pedaling, stepping or striding for 5 minutes at a |
| and while slow steady burns are still valuable some of | | | | lower rate, such as 140bpm, then boost it up for 10 |
| the time, high intensity, sprint cardio and interval cardio | | | | minutes in the 165bpm range, and alternate that with |
| is where it's at! | | | | sprints in between up to 185bpm, then back into the fat |
| High Intensity Cardio | | | | burning 165bpm zone. Do this for at least 30-45 |
| Pick a machine of choice (treadmill, elliptical trainer or | | | | minutes. |
| bike and do a 5 minute warm up. | | | | Sprints on the a Track |
| Start a moderate pace for 1 minute, then crank up the | | | | Some fitness athletes use actual sprinting to |
| pace to 90 or 95% of your max heart rate (If you're | | | | accomplish fat burning and maintain muscle mass. It's a |
| 30, your max heart rate is 190, so 90% of your MHS is | | | | good choice. |
| 171bpm ~ If you're 25 your max heart rate is 195, so do | | | | Start off by stretching really well. Do split leg stretches |
| the math!) | | | | standing and seated, and hurdle stretches, as well as |
| Continue doing this for 15 to 20 seconds then slow to | | | | lower back stretches, and upper body/ torso twists. |
| your starting pace for another minute, and then | | | | Jog a little to warm up the legs. Also do calf stretches |
| followed by another minute of all out sprint for 20 | | | | against a wall. |
| seconds. | | | | After warm ups, sprint 50 yards, and then walk 50 |
| Do this type of High Intensity cardio for 15-20 minutes, | | | | yards, and repeat 5 times. Then sprint 75 to 100 yards |
| and call it a session. | | | | and walk the same, and repeat 2-3 times. Go back to |
| You can do this with running/ sprints, or actual | | | | 50's for a few intervals, and then jog the quarter mile |
| exercises, such as leg press, leg extensions or squats | | | | loop to quit. |
| on the smith machine too. It's about increasing your | | | | A Note About Diet and Cardio: |
| aerobic and anaerobic capacity whilst burning more fat | | | | It used to be that bodybuilders would diet low fat and |
| and sparing more muscle. | | | | do a ton of cardio. But remember, now that diets |
| Heart Rate Focused Cardio | | | | contain fewer starchy carbs, and more good fats, |
| This is more traditional cardio exercise, but really still | | | | you'll need to do less cardio. But kicking up the intensity |
| keeps an eye on heart rate. Both methods require a | | | | is crucial to fat burning to maximize those shorter |
| heart rate monitor to properly execute the various | | | | duration sessions. |