Cardio training is part of every bodybuilder's training program. When is it more useful? Find out when to use cardio more effectively. The need for aerobic activity for athletes has already been established, and every bodybuilder should have a place for cardio in his training program. But now another controversy has erupted about when to do cardio: at the beginning or at the end of a workout? Of course, the question is relevant and quite correct. The effectiveness of training is a very important indicator, and since the need for cardio has been scientifically proven, it is necessary to find out at what time a greater effect can be obtained from loads of this type.
Now there are two camps, representatives of one are confident in the need to use aerobic activity before the start of strength training, and athletes entering the second use cardio at the final stage of training. To thoroughly understand this issue, you will have to turn to research.
Research on the effects of cardio
During the experiment, continuous and interval cardio exercise was used (running 5 kilometers), as well as anaerobic training (leg press and bench press). There were four test sessions in total. The first two used continuous running for a distance of 5 kilometers, as well as anaerobic exercise with a maximum weight and a weight of 80 percent of the worker.
Also, in the two remaining sessions, interval cardio loads were used in the form of running at a distance of 5 kilometers with a work-to-rest ratio of 1: 1. Anaerobic training was similar to the first two sessions.
Upper body and cardio
None of the tests showed a decrease in endurance and strength in the upper trunk muscles after cardio exercise.
Legs and cardio
Interval cardio training significantly reduced the endurance scores of the leg muscles, but did not affect their strength. In turn, continuous aerobic exercise did not affect either the indicators of strength and endurance.
Thus, it can be argued that continuous cardio does not affect the muscles of the legs and upper body. On the other hand, when performing interval cardio exercises, the same motor units are involved in the work, thereby causing the accumulation of a large number of metabolites.
If the intensity of the interval cardio exercise is high, then the energy for the muscles is obtained by glycolysis. The metabolites of this process form an acidic environment, which subsequently has a negative effect on the indicators of muscle endurance. However, these studies are not enough to make a definitive verdict on when to do cardio: at the beginning or at the end of a workout? To still find the answer to it, it is necessary to turn to practical experience.
Benefits of cardio before strength training
By increasing the working weight, due to aerobic exercise, the muscles will be warmed up and will be better prepared to work with the new weight. This in turn will increase the intensity of the training. In addition, cardio will be useful for increasing endurance.
Of course, there are positive aspects of using an aerobic type load before strength training, and the main one, perhaps, can be considered the preparation of muscles for loads.
Benefits of Cardio After Strength Training
When cardio is high enough before strength training, energy reserves can be depleted, which negatively affects the intensity of the main activity. It is known that in bodybuilding the last couple of approaches are the most effective for the growth of muscle tissue, which in this case may simply not be strong enough.
Also, aerobic exercise helps to accelerate the burning of fats and carbohydrates, which also will not increase the intensity of strength training. In addition, it is widely believed that after the end of strength training, a large amount of blood collects in the lower body. This is due to the weakening of the cardiovascular system when performing strength exercises.
In turn, if the muscles continue to work in a more "gentle" mode, blood circulation will recover much faster. Thus, it can be stated that due to the use of a treadmill or an exercise bike in the final phase of the exercise, the activity of the muscles will decrease gradually, which will have a beneficial effect on the restoration of blood circulation.
Cardio before or after strength training?
As you can see from all of the above, it is difficult to unequivocally answer the question - when to do cardio: at the beginning or end of a workout it is quite difficult. In both cases, there are positive and negative points. Perhaps there are three ways to use cardio in bodybuilding:
- The first can be used by athletes whose goal is to build mass. In this case, cardio will be useful at the beginning of a training session.
- If you need to tone the muscles or get rid of excess weight, then the second option is suitable. Aerobic loads should be given at the initial stage of the lesson before strength training.
- The third option is to breed aerobic and strength exercises on different days. This way of using cardio loads also seems to be quite promising.
Well, in conclusion, I would like to say about another look at the question - when to do cardio: at the beginning or at the end of a workout? Some athletes use cardio loads, both at the beginning of a training session and at the end of it. In this case, moderate aerobic activity is assumed for 5 to 15 minutes. This approach seems pretty good too. Due to the low intensity of the aerobic type of exercise, the athlete will be able to warm up his muscles before strength training, performing the role of a warm-up. Once done, cardio will help restore circulation and gradually reduce muscle activity.
Find out more information about cardio loads and the optimal time for them in this video:
