Cardiovascular Training For Bodybuilding Putting Cardio Into - - PowerPoint PPT Presentation

Unit 2- Coaching For Physique Athletes

Cardiovascular Training For Bodybuilding – Putting Cardio Into Context For Bodybuilding

SBS Academy: Unit 2 Mo Module le 2. 2.9

Unit 2- Coaching For Physique Athletes

Learning Objectives

• Understand the role of cardiovascular training for

physique competitors

• Be able to describe the effects of concurrent

training on skeletal muscle adaptation

• Understand the pros and cons of various modes of

cardiovascular training for physique competitors

• Be able to develop a cardiovascular training plan

for physique competitors

Unit 2- Coaching For Physique Athletes

Ca Cardiovascular T Training fo for Bo Bodybuilding ng – Pu Putting Cardio in in Co Context fo for Bo Bodybuilding ng

• Why do bodybuilders do cardio?
• Energy expenditure to achieve fat loss

– Other athletes try to achieve an adaptation

• Do we want this?

– Interference

• Endurance training is a competing adaptation
• Relative to the volume and frequency of endurance

training

• Doesn’t reverse muscular adaptation, just reduces its

magnitude

• Can negatively impact power, strength and hypertrophy

Unit 2- Coaching For Physique Athletes

Ca Cardiovascular T Training fo for Bo Bodybuilding ng – Pu Putting Cardio in in Co Context fo for Bo Bodybuilding ng

• Modes of Cardio

– Interference affected by mode

• Cycling vs running….what’s the difference?
• Impact, eccentric muscle actions
• Joint stress and muscle damage

– Caloric expenditure

• Unfortunately, cycling has a low energy expenditure
• Fortunately, cardio should not be our main vehicle for fat

loss

• 80% of deficit from caloric restriction…exceptions
• Cycling is not the only form of low impact, low eccentric

cardio

Unit 2- Coaching For Physique Athletes

Ca Cardiovascular T Training fo for Bo Bodybuilding ng – Pu Putting Cardio in in Co Context fo for Bo Bodybuilding ng

• Modes of Cardio

– Low Intensity Steady State (LISS)

• LISS is not endurance training
• Energy expenditure is low
• Interference is non existent if there is no adaptation

– Moderate Intensity Steady State (MISS)

• >60% VO2 Max
• MISS something to miss out on, this is endurance training
• Doesn’t need to be completely avoided, especially if

enjoyed

• Minimal at most

Unit 2- Coaching For Physique Athletes

Ca Cardiovascular T Training fo for Bo Bodybuilding ng – Pu Putting Cardio in in Co Context fo for Bo Bodybuilding ng

• Modes of Cardio

– High Intensity Interval Training (HIIT) – Pros

• Less time required comparatively for same energy

expenditure

• Reduced interference
• Excess Post-exercise Oxygen Consumption (EPOC)

– Cons

• Higher intensity, higher stress
• Impact and eccentric action still an issue

Unit 2- Coaching For Physique Athletes

Ca Cardiovascular T Training fo for Bo Bodybuilding ng – Pu Putting Cardio in in Co Context fo for Bo Bodybuilding ng

• Modes of Cardio

– High Intensity Interval Training (HIIT) – Cons continued

• Injuries in sprinters twice as high as runners (Lysoholm, 1987)
• 10-60s all out, 30-120s rest, does this sound familiar?

– Barbell complexes

• Familiar mode, RBE
• Enjoyment
• Manage load 30-40% 1RM

Unit 2- Coaching For Physique Athletes

Ca Cardiovascular T Training fo for Bo Bodybuilding ng – Pu Putting Cardio in in Co Context fo for Bo Bodybuilding ng

• Programming Cardio

– Enjoyment

• Adherence and consistency important
• Be creative, its just energy expenditure

– Limit the use of cardio

• 1-3 HIIT sessions, No more than 1 or 2 MISS sessions
• LISS as needed but remember 80/20 rule
• Add gradually NEAT & hormones (Redman, 2005; Novak,

2007)

• Separate from weight training when possible