A bodybuilder's primary goal is to maintain a lean physique to show off the muscle he worked hard to get in the weight room. Bodybuilders usually decrease their cardio training in the off-season to allow for muscle growth, then pick up again in preparation for competition. The type, intensity, frequency and duration of cardio will vary from person to person depending on how much body fat they wish to lose.
Continuous Cardio Training
Continuous cardio training is performed in one long bout of exercise, anywhere for 20 to 60 minutes at a time. This form of cardio can be performed at all levels of intensity. However, it is typically performed at a moderate-intensity level because of its long duration. Continuous cardio can consist of jogging, brisk walking, elliptical machine, cycling or swimming. Bodybuilders will usually perform continuous cardio first thing in the morning on an empty stomach or following a weightlifting workout when the body is low on carbohydrates, so that fat is the main source of energy used.
High-Intensity Interval Training
High-Intensity Interval Training, or HIIT, is short bursts of high-intensity aerobic intervals followed by brief low-intensity recovery intervals. High-intensity intervals can last 30 to 120 seconds, and the recovery intervals can last from 30 seconds up to four minutes. The intervals are then repeated six to 12 times. Bodybuilders use HIIT to deplete the muscles of glycogen and force the body to burn fat. HIIT also is less time-consuming than other workouts and burns a lot of calories. High-intensity training keeps the metabolism elevated for several hours after the workout session is over, according to Jack H. Wilmore and David L. Costill, authors of "Physiology of Sport and Exercise." Because HIIT is demanding on the body, it should be performed no more than three times a week on non-consecutive days, and preferably on the days when you are not weight-training.
Frequency
How often cardio is performed is dependent upon your fat-loss goals. During the off-season, perform two to four 30-minute sessions a week to prevent fat gain and to allow the muscles to grow. Pre-competition sessions can range from seven to 14 sessions per week of 45 to 60 minutes each, as needed for the individual athlete, according to Alisso Carpio of Bodybuilding.
Cardio Schedule
Start by adding 20 to 30 minutes of moderate-intensity continuous cardio following your weightlifting workouts. Gradually, add HIIT sessions on the days you are not weight-training, or add an additional continuous cardio of 30 to 45 minutes first thing in the morning. To avoid burnout, do not to add too much cardio too soon. When weight loss slows down, add one additional session or increase duration.
References
- Bodybuilding: 5 Unbeatable Forms of Cardio for Greater Fat Burning
- "Physiology of Sport and Exercise;" Jack H. Wilmore & David L. Costill; 2004
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