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How much cardio?

MSvictoriouSMS
MSvictoriouSMS Posts: 1 Member
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I need to lose 22lbs in order to start building muscle for me to be able to compete in a Fitness division.

I want to know, how many sessions of cardio per week should I implement with a 4 day strength training program?

Replies

  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    As little as needed to continue to make progress. Start with none, if possible.
  • JeffseekingV
    JeffseekingV Posts: 3,165 Member
    Why do you need to lose weight in order to start building muscle?
  • MrGonzo05
    MrGonzo05 Posts: 1,120 Member
    Zero. Cardio is not necessary for health reasons if you are training intensely, and you're far enough from being a beginner to know what training intensely means. It will allow you to eat more.
  • MercenaryNoetic26
    MercenaryNoetic26 Posts: 2,747 Member
    I would start building that muscle first.
  • David_Hernandez
    David_Hernandez Posts: 16 Member
    She probably wants to drop body fat % before bulking. Im not sure what her stats are right now but that's usally the only reason y u wanna drop weight before a bulk
  • StaticEntropy
    StaticEntropy Posts: 224 Member
    OP: the common convention in the bodybuilding (and fitness modeling) community is to do light cardio either on off days (usually around 45 minutes) or only after resistance training (usually 15-20 minutes). The reasoning is that while cutting, one does not want to make the caloric deficit even larger by performing strenuous bouts of cardio, which would likely lead to significant muscle loss. When getting into competitive form, you will want to retain as much lean body mass as possible, so keep the cardio light.

    Considering that female fitness competitors are usually required to perform an aerobic routine, you can tailor your cardio accordingly (dance, gymnastics, etc.).
    Zero. Cardio is not necessary for health reasons if you are training intensely, and you're far enough from being a beginner to know what training intensely means. It will allow you to eat more.

    I'll give you one reason why cardio is healthy even while training intensely (and keeping proper nutrition, I'm assuming): when performing upper body resistance training the arteries stiffen, increasing the risk of cardiac disease. Following upper body resistance training with aerobic training has been shown to prevent this stiffening.
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    when performing upper body resistance training the arteries stiffen, increasing the risk of cardiac disease.

    I don't suppose you can substantiate that with research.
  • IronPlayground
    IronPlayground Posts: 1,594 Member
    I'll give you one reason why cardio is healthy even while training intensely (and keeping proper nutrition, I'm assuming): when performing upper body resistance training the arteries stiffen, increasing the risk of cardiac disease. Following upper body resistance training with aerobic training has been shown to prevent this stiffening.

    Please show references to this. I know that anaerobic exercise will decrease mitochondria density and maybe arterial density. However, I've never seen where anaerobic exercise will cause arteries to stiffen and/or increase the risk of cardiac disease.
  • StaticEntropy
    StaticEntropy Posts: 224 Member
    when performing upper body resistance training the arteries stiffen, increasing the risk of cardiac disease.

    I don't suppose you can substantiate that with research.


    Study showing 20% decrease in arterial compliance in young, healthy strength training (only) men.
    http://www.ncbi.nlm.nih.gov/pubmed/15492301

    Study that found a 20% decrease in arterial compliance on subjects that only did strength training. When the subjects performed strength training and aerobic exercise, no significant changes were observed:
    http://www.ncbi.nlm.nih.gov/pubmed/16915024

    It was initially thought that all resistance training (upper body and lower body) caused arterial stiffening, but this study begs to differ. Only upper body resistance training seemed to cause arterial stiffening:
    http://www.ncbi.nlm.nih.gov/pubmed/19533164
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    when performing upper body resistance training the arteries stiffen, increasing the risk of cardiac disease.

    I don't suppose you can substantiate that with research.


    Study showing 20% decrease in arterial compliance in young, healthy strength training (only) men.
    http://www.ncbi.nlm.nih.gov/pubmed/15492301

    Study that found a 20% decrease in arterial compliance on subjects that only did strength training. When the subjects performed strength training and aerobic exercise, no significant changes were observed:
    http://www.ncbi.nlm.nih.gov/pubmed/16915024

    It was initially thought that all resistance training (upper body and lower body) caused arterial stiffening, but this study begs to differ. Only upper body resistance training seemed to cause arterial stiffening:
    http://www.ncbi.nlm.nih.gov/pubmed/19533164

    Cool, now show me where strength training increases the risk for cardiac disease.
  • StaticEntropy
    StaticEntropy Posts: 224 Member
    when performing upper body resistance training the arteries stiffen, increasing the risk of cardiac disease.

    I don't suppose you can substantiate that with research.


    Study showing 20% decrease in arterial compliance in young, healthy strength training (only) men.
    http://www.ncbi.nlm.nih.gov/pubmed/15492301

    Study that found a 20% decrease in arterial compliance on subjects that only did strength training. When the subjects performed strength training and aerobic exercise, no significant changes were observed:
    http://www.ncbi.nlm.nih.gov/pubmed/16915024

    It was initially thought that all resistance training (upper body and lower body) caused arterial stiffening, but this study begs to differ. Only upper body resistance training seemed to cause arterial stiffening:
    http://www.ncbi.nlm.nih.gov/pubmed/19533164

    Cool, now show me where strength training increases the risk for cardiac disease.

    Dude, arterial compliance is an important indicator of cardiovascular disease factors. It is a function of the amount of pressure needed to increase arterial volume so that the blood pumping from the heart can be received. When the arteries stiffen, the amount of force needed to increase arterial volume increases, and this force is obviously provided by the heart. The heart, essentially, is working harder in order to produce the same workload. This is why the previous studies are focusing on arterial compliance specifically. But, hey, you wanted another study, you got it:

    Arterial Stiffness and Risk of Coronary Heart Disease and Stroke
    http://circ.ahajournals.org/content/113/5/657.long

    Sorry that the above study fails to connect the dots for you directly to strength training, as it only mentions arterial stiffening. I didn't know that hand-holding was required.

    I'm not saying you are going to drop dead if you only do resistance training. I hardly do cardio, personally. Maybe one day a week, on a lucky week. I didn't write that as a form of scaremongering. I was just illustrating that cardio does have its uses, especially if you care about cardiovascular health in general, and if you care to diminish a potentially negative effect of strength training, specifically. I definitely did not want to derail the OP's thread. It was only a side note.
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    when performing upper body resistance training the arteries stiffen, increasing the risk of cardiac disease.

    I don't suppose you can substantiate that with research.


    Study showing 20% decrease in arterial compliance in young, healthy strength training (only) men.
    http://www.ncbi.nlm.nih.gov/pubmed/15492301

    Study that found a 20% decrease in arterial compliance on subjects that only did strength training. When the subjects performed strength training and aerobic exercise, no significant changes were observed:
    http://www.ncbi.nlm.nih.gov/pubmed/16915024

    It was initially thought that all resistance training (upper body and lower body) caused arterial stiffening, but this study begs to differ. Only upper body resistance training seemed to cause arterial stiffening:
    http://www.ncbi.nlm.nih.gov/pubmed/19533164

    Cool, now show me where strength training increases the risk for cardiac disease.

    Dude, arterial compliance is an important indicator of cardiovascular disease factors. It is a function of the amount of pressure needed to increase arterial volume so that the blood pumping from the heart can be received. When the arteries stiffen, the amount of force needed to increase arterial volume increases, and this force is obviously provided by the heart. The heart, essentially, is working harder in order to produce the same workload. This is why the previous studies are focusing on arterial compliance specifically. But, hey, you wanted another study, you got it:

    Arterial Stiffness and Risk of Coronary Heart Disease and Stroke
    http://circ.ahajournals.org/content/113/5/657.long

    Sorry that the above study fails to connect the dots for you directly to strength training, as it only mentions arterial stiffening. I didn't know that hand-holding was required.

    I'm not saying you are going to drop dead if you only do resistance training. I hardly do cardio, personally. Maybe one day a week, on a lucky week. I didn't write that as a form of scaremongering. I was just illustrating that cardio does have its uses, especially if you care about cardiovascular health in general, and if you care to diminish a potentially negative effect of strength training, specifically. I definitely did not want to derail the OP's thread. It was only a side note.

    My point is, until you have actual research showing that strength training increases the risk for heart disease, then all you have is theory. Sure, you can connect the dots is your mind, but that doesn't mean the way you connected the dots is the way that it actually happens.

    To use another example, you can produce study after study that shows protein intake 30 mins after training increases protein synthesis. But until you have studies that show superior muscle gains over time, with daily protein intake being matched, then all you have is theory about what post-workout protein might do.
  • StaticEntropy
    StaticEntropy Posts: 224 Member
    when performing upper body resistance training the arteries stiffen, increasing the risk of cardiac disease.

    I don't suppose you can substantiate that with research.


    Study showing 20% decrease in arterial compliance in young, healthy strength training (only) men.
    http://www.ncbi.nlm.nih.gov/pubmed/15492301

    Study that found a 20% decrease in arterial compliance on subjects that only did strength training. When the subjects performed strength training and aerobic exercise, no significant changes were observed:
    http://www.ncbi.nlm.nih.gov/pubmed/16915024

    It was initially thought that all resistance training (upper body and lower body) caused arterial stiffening, but this study begs to differ. Only upper body resistance training seemed to cause arterial stiffening:
    http://www.ncbi.nlm.nih.gov/pubmed/19533164

    Cool, now show me where strength training increases the risk for cardiac disease.

    Dude, arterial compliance is an important indicator of cardiovascular disease factors. It is a function of the amount of pressure needed to increase arterial volume so that the blood pumping from the heart can be received. When the arteries stiffen, the amount of force needed to increase arterial volume increases, and this force is obviously provided by the heart. The heart, essentially, is working harder in order to produce the same workload. This is why the previous studies are focusing on arterial compliance specifically. But, hey, you wanted another study, you got it:

    Arterial Stiffness and Risk of Coronary Heart Disease and Stroke
    http://circ.ahajournals.org/content/113/5/657.long

    Sorry that the above study fails to connect the dots for you directly to strength training, as it only mentions arterial stiffening. I didn't know that hand-holding was required.

    I'm not saying you are going to drop dead if you only do resistance training. I hardly do cardio, personally. Maybe one day a week, on a lucky week. I didn't write that as a form of scaremongering. I was just illustrating that cardio does have its uses, especially if you care about cardiovascular health in general, and if you care to diminish a potentially negative effect of strength training, specifically. I definitely did not want to derail the OP's thread. It was only a side note.

    My point is, until you have actual research showing that strength training increases the risk for heart disease, then all you have is theory. Sure, you can connect the dots is your mind, but that doesn't mean the way you connected the dots is the way that it actually happens.

    To use another example, you can produce study after study that shows protein intake 30 mins after training increases protein synthesis. But until you have studies that show superior muscle gains over time, with daily protein intake being matched, then all you have is theory about what post-workout protein might do.

    Right, because arterial stiffening is NOT a measurable risk factor associated with cardiac disease. I forgot that arterial stiffening is NOT a stronger predictor of future cardiovascular events (the very definition of risk factor!), such as heart attacks and strokes, than upper arm blood pressure measurements. You're right. I'm gonna go sit down now.

    49ers-Aldon-Smith-Runs-to-Bench-After-Sack.gif
  • jeffpettis
    jeffpettis Posts: 865 Member
    LOL! Since you didn't ask anything remotely close to "Am I going to kill over from a heart attack if I don't do cardio?" You don't "have" to do any cardio to lose fat if you are in a calorie deficit. Doing cardio is only going to make that deficit larger.

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