T Nation

Cardio - Counterproductive


#1

Hi,

What do You think about doing every day LISS cardio ( max 75-80% HRmax ), 20-30 mins in the morning or after training, year round?

We can see a lot of studies which show that cardio is counterproductive becouse it decrease metabolism by body adapt to it. Your opinion and experiences?


#2

[quote]Abkol wrote:
We can see a lot of studies which show that cardio is counterproductive becouse it decrease metabolism by body adapt to it. Your opinion and experiences? [/quote]

Please cite these studies.


#3

Why would you do it every day?


#4

This is the way everyone did it in high school, back in the 90’s. You would lift weights, then go for a jog for 20 minute jog afterwards. The pace was slow enough that you lasted 20 minutes, but fast enough you finished out of breath.

It seems like every article I’ve seen for about the last 10 years says this is the worst way to do it. It’s too much time, so its not intense enough for conditioning, or its too fast to last long enough for fat loss or something.

Supposedly, its the best way to lose muscle and store fat.

Lots and lots of people still exercise this way though.

These days I like cardio long and slow, like a 40 minute walk with the dogs, or brief but intense, like 12 minutes with the jump rope.


#5

Counterproductive to what goal?


#6

[quote]dagill2 wrote:
Counterproductive to what goal?[/quote]

Yeah this is what I asked myself as well, but seeing as he posted in bigger, stronger, leaner then I suppose look at it as that. So yeah maybe counterproductive, or at least not optimal. It won’t make him bigger and stronger and isn’t (IMO) the best way to get lean. But it all depends on what his goals are? If the OP just wants to get good at running for 20-30 mins then I suppose go for it.


#7

I think the notion of specific goals being brought up is important here. For optimal fat loss, it’s not your best bet. The body adapts to any repeated task, and as such will require and expend less energy in its repetition over time. The old example of the pudgy aerobics instructor who can’t lose weight comes to mind. Still, there is support for such activities contributing to overall health and that’s never a bad thing.

As something for maintaining basic conditoning (for a runner or endurance athlete) it’s not bad, nor is it if you simply enjoy going for a run. Long before I started with the weights, I actually liked running, and would do a 9-10 mile jog a few times each week, enjoying the time to clear my head, think, and just enjoy being outside. I certainly didn’t LOOK conditioning aesthetically, but that wasn’t the goal.

S


#8

[quote]FlatsFarmer wrote:

These days I like cardio long and slow, like a 40 minute walk with the dogs, or brief but intense, like 12 minutes with the jump rope.

[/quote]
I am not knocking you but it is something I see repeated from lifters saying walks are their cardio. I can walk for days, and never get my heart rate above about 75 bpm. That is hardly cardio. The second part being the brief but intense works, but doing some form of steady state cardio occasionally where you have 20-30 minutes of sustained elevated heart rate is not a bad thing.


#9

I think it’s a great idea, and frankly if I could be bothered to do it I’d do it too.


#10

Yes if anything for the heart benefits. I’ve been guilty of this too, not thinking about the heart benefits and only body comp. you’ll stay in shape. If it starts to take away from the weight room change your diet a bit.


#11

Eccastang,
Good point. I’d lift medium weights sometimes, so why wouldn’t I do medium cardio some times? Also, you mentioned the Spot gym in another post. Do you train at The Spot Athletics with JL Holdsworth?


#12

So… my goal is Aesthetic/Fitness Model/Men’s Physique look year round, being “strong” and have good condition. You know… something like sportsman who love lifting, running and healthy eating :wink:

Right now I lift 6x day a week and keep cardio 6-7x week ( 20-30mins after lift session and 1x; Sunday; my rest day from lift, 50-60mins in the morning ).

Right now it is my physique. I want to keep body fat on this level and try to be bigger, stronger with good condition and health.


#13

2nd photo


#14

Curious: what’s your diet look like?


#15

I’m not qualified to tell you anything about cardio. Great work so far!


#16

I think the whole “cardio will kill ur gainz!” thing is way overblown. If you’re eating enough and not putting 30-40 miles in each week then you’ll be fine. If your goal is max strength or size, then yes it will be counterproductive to a certain extent. But at the end of the day, it’s your life; training should enrich it, not detract from it.

Personally, I can think of things I’d rather do than a half hour of cardio 6 days a week, but if you enjoy it and it works for you, go for it. Seems like it’s working well so far.


#17

[quote]Steel Nation wrote:
I think the whole “cardio will kill ur gainz!” thing is way overblown. If you’re eating enough and not putting 30-40 miles in each week then you’ll be fine. If your goal is max strength or size, then yes it will be counterproductive to a certain extent. But at the end of the day, it’s your life; training should enrich it, not detract from it.

Personally, I can think of things I’d rather do than a half hour of cardio 6 days a week, but if you enjoy it and it works for you, go for it. Seems like it’s working well so far.[/quote]

what if any cardio do you do?


#18

[quote]FlatsFarmer wrote:
Eccastang,
Good point. I’d lift medium weights sometimes, so why wouldn’t I do medium cardio some times? Also, you mentioned the Spot gym in another post. Do you train at The Spot Athletics with JL Holdsworth?[/quote]
No, its The Spot bouldering gym. http://www.thespotgym.com


#19

you look like you are at the point that a minor change will have an effect, and you can reverse it before causing any lasting effects. If you want to get bigger, why not reduce the cardio and use that time to either train or prepare more calorie dense meals?

Metabolism increases and decreases have proven to be minor if any scientifically, most of the true metabolic differences are accounted to muscle and even then is in small amounts.


#20

Why didn’t you just post in RMP if that’s what you wanted?