Tip of the Week: Cardiovascular System and Fat Burning - ABCbodybuilding

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Old 03-05-2006, 12:35 AM
TheMac TheMac is offline
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Default Tip of the Week: Cardiovascular System and Fat Burning

Many people ask me what intensity should they do their cardio at but the truth is it depends on the rest of your training. Amazing article written by Venom on the topic can be found at:
http://www.abcbodybuilding.com/Nutri...oningpart1.php
http://www.abcbodybuilding.com/Nutri...oningpart2.php
http://www.abcbodybuilding.com/Nutri...oningpart3.php
http://www.abcbodybuilding.com/Nutri...oningpart4.php

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But i want you to understand one more thing about cardiovascular training, the better shape your cardio system is in the more fat you burn during ANY activity. Did you know that as your cardiovascular system increases so does the threshold for your aerobic system? this means that a higher percent of fat is burned at higher intensities. This also creates a higher percentage of fat being burned while you are at rest!

The reason for this is mostly due to our mitochondria. Mitochondria soak up fat for energy unlike any other system so the more we have the better!

Interestingly enough an untrained person will have an aerboic threshold of about 40% of their Max VO2, while elite Cross Country Skiers are able to work at 90% of their max VO2 while remaining in their aerobic system, How cool is that! This would traslate to being able to do near sprints while still having fat as the major energy source!

This proves to be very important for bodybuilders as we strive to burn as much fat as possible while keeping our glycogen stores as full as possible.

In times of a major caloric restriction i would not recommend doing too much high intensity cardio as you want to preserve your carbs but if you train under 4 times a week with weights or are on a bulk, high intensity cardio will make future cuts that much easier!!

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Old 03-05-2006, 03:16 AM
stillflabby stillflabby is offline
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Default Re: Tip of the Week: Cardiovascular System and Fat Burning

[ QUOTE ]
Interestingly enough an untrained person will have an aerboic threshold of about 40% of their Max VO2, while elite Cross Country Skiers are able to work at 90% of their max VO2 while remaining in their aerobic system, How cool is that! This would traslate to being able to do near sprints while still having fat as the major energy source!

[/ QUOTE ]

That's awesome, but is there anyway the average person can determine this for him/her self?

I'm thinking something like the "talk/sing" test while exercising.
Let's say I'm doing cardio, and I can still talk at 150BPM with out gasping, but if I kick it up to say 165, and can talk, with pauses with breathing. My threshold might be somewhere in between.

Thanks for the information...I have some reading to do. Or re-reading as it were.
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Old 03-05-2006, 09:35 PM
ro151 ro151 is offline
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Default Re: Tip of the Week: Cardiovascular System and Fat Burning

i'm training to maintain muscle while losing fat. i'm hoping to drop 5% body fat by summer. i'm currently doing a split routine working out 4 days a week (each bodypart 2x week). after reading these articles, i'm a little confused. can someone tell me what's the best time to do cardio (before or after weight training), how frequently a week, how many minutes and at what heart rate. i'm 38, 5'10", 185 lbs. any help is greatly appreciated!
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Old 03-05-2006, 10:24 PM
TheMac TheMac is offline
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Default Re: Tip of the Week: Cardiovascular System and Fat Burning

Hey ro151 there are a few factors to consider here,

[ QUOTE ]
what's the best time to do cardio

[/ QUOTE ]
Generally speaking seperating cardio and weight training by 6 hours is recommended and will lead to the best results. If this is not an option for you (if you aren't working over 10 hours a day i can't see how you can't have the time if you want it bad enough) then either doing 30minutes of low intensity before or higher intensity after would be your best bet. Remember to try and minimize the time spent doing cardio after a workout as you want your Post Workout Shake as soon as possible to supress cortisol.

[ QUOTE ]
how frequently a week, how many minutes and at what heart rate.

[/ QUOTE ]
My recommendation is that the more times you spend weight training a week the less high intensity cardio i would do while on a cut. In your case you should have no problem doing cardio at least 3 times a week with 1-2 of them being higher intensity. As for the time length this will depend on your intensity, to optimize fat burning 30-60minutes at 70-80% of your Max HR would be great. For cardiovascular benefits i would recommend intervals reaching a minimum of 90% of your max HR for best results.

Hope that helps! [img]/forum/images/graemlins/smile.gif[/img]
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"The truth Iíve discovered is that you donít have to lift enormous weights to grow muscle. By using stricter form, slower negatives, and stretching between sets you can get an incredible pump in all your workouts. Numbers are an abstraction, especially to muscles. Your body doesnít know the absolute weight of what you lift, it only recognizes how heavy it feels. The secret is to make lighter weights feel heavier. " - Frank Zane

"Sacrifice: To give up, destroy, renounce, and surrender your ego, excuses, bad habits, fears, and your couch - in the belief of an ideal or pursuit of a worthy goal."

"All thing are possible to him who believes." -Mark 9:23
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Old 03-05-2006, 10:27 PM
TheMac TheMac is offline
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Default Re: Tip of the Week: Cardiovascular System and Fat Burning

[ QUOTE ]
I'm thinking something like the "talk/sing" test while exercising.
Let's say I'm doing cardio, and I can still talk at 150BPM with out gasping, but if I kick it up to say 165, and can talk, with pauses with breathing. My threshold might be somewhere in between.


[/ QUOTE ]

Although it wold be difficult to find out anything exact your idea would be a great estimate! Lactic Acid would be another sign you are working anaerobicly.
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"The truth Iíve discovered is that you donít have to lift enormous weights to grow muscle. By using stricter form, slower negatives, and stretching between sets you can get an incredible pump in all your workouts. Numbers are an abstraction, especially to muscles. Your body doesnít know the absolute weight of what you lift, it only recognizes how heavy it feels. The secret is to make lighter weights feel heavier. " - Frank Zane

"Sacrifice: To give up, destroy, renounce, and surrender your ego, excuses, bad habits, fears, and your couch - in the belief of an ideal or pursuit of a worthy goal."

"All thing are possible to him who believes." -Mark 9:23
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Old 04-07-2006, 05:42 AM
mighty mouse mighty mouse is offline
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Default Re: Tip of the Week: Cardiovascular System and Fat Burning

thats good stuff. ive heard it all before but now it makes sence to me. thanks
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Old 04-12-2006, 11:17 PM
W8isGR8 W8isGR8 is offline
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Default Re: Tip of the Week: Cardiovascular System and Fat Burning

[ QUOTE ]
Interestingly enough an untrained person will have an aerboic threshold of about 40% of their Max VO2, while elite Cross Country Skiers are able to work at 90% of their max VO2 while remaining in their aerobic system,

[/ QUOTE ]
Source?
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Old 04-16-2006, 11:45 PM
TheMac TheMac is offline
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Default Re: Tip of the Week: Cardiovascular System and Fat Burning

I will find on if you want, i beleive i read it in one of my profs physiology text books. I'll get back to you there bro if you really want it [img]/forum/images/graemlins/wink.gif[/img]
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"The truth Iíve discovered is that you donít have to lift enormous weights to grow muscle. By using stricter form, slower negatives, and stretching between sets you can get an incredible pump in all your workouts. Numbers are an abstraction, especially to muscles. Your body doesnít know the absolute weight of what you lift, it only recognizes how heavy it feels. The secret is to make lighter weights feel heavier. " - Frank Zane

"Sacrifice: To give up, destroy, renounce, and surrender your ego, excuses, bad habits, fears, and your couch - in the belief of an ideal or pursuit of a worthy goal."

"All thing are possible to him who believes." -Mark 9:23
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Old 04-17-2006, 11:12 PM
W8isGR8 W8isGR8 is offline
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Default Re: Tip of the Week: Cardiovascular System and Fat Burning

[ QUOTE ]
I will find on if you want, i beleive i read it in one of my profs physiology text books. I'll get back to you there bro if you really want it [img]/forum/images/graemlins/wink.gif[/img]

[/ QUOTE ]
No big deal, just found it interesting
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Old 05-12-2006, 09:14 PM
A.J. Rochon A.J. Rochon is offline
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Default Re: Tip of the Week: Cardiovascular System and Fat Burning

What about after doing cardio? Say a 30-40 min run(jog). Does consuming immediately dextrose and maltodextrin apply in this case aswell?
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