how much cardio???

[mryar]

Re: how much cardio???

cardio, specifically high intensity cardio, is very important during muscle building. It replenishes the satellite cell pool (muscle stem cells that repair muscle cells). the main site of androgen receptors is satellite cells, so beyond the simple protein synthesis, satellite cells do the other part of the work of muscle repair.

http://suppversity.blogspot.com/2011/11/hit-your-sattelite-cells-to-increase.html

[newNimproved]

Re: how much cardio???

i just notice i can eat ANYTHING when i do atleast 45 min cardio 5-6 days a week in addition to 3-4 days of weights. maybe im lucky in that regard, but i wish i was still 21 and could just drop weight lifting weights, lol! ...........ah the good ol days, lol

[world-pharma.org]

Re: how much cardio???

I always approach this from a health standpoint. I suggest 4-6 days of cardio, at least 30-45 min. More if cutting, or the minimum if trying to bulk.

bump...
also when you bulk its healthy to do some cardio

[newNimproved]

Re: how much cardio???

bump...
also when you bulk its healthy to do some cardio

agreed

[deathdodger]

Re: how much cardio???

I would recommend at least 30 minutes to an hr a day everyday.

[newNimproved]

Re: how much cardio???

I would recommend at least 30 minutes to an hr a day everyday.

bingo

[mryar]

Re: how much cardio???

bump...
also when you bulk its healthy to do some cardio

That is so true!!! Everyone should check out this article http://suppversity.blogspot.com/2011...-increase.html

cliffs:

Muscle stem cell pools (aka satellite cells) replenish during high intensity cardio. This graphic shows the repair process (note one of the primary site of androgen receptors is on activated satellite cells). When the satellite cells repairs the muscle cell, it allows it to be larger and house more motor units- hypertrophy!


High intensity vs low intensity cardio as far as how it affects satellite cell counts:


Changes (compared to untrained control) in number of myonuclei and satellite cells per muscle fiber (data calculate base on Naito. 2011)

[Oldschooliron]

30 minutes a day?! what's next run a marathon ? I'd look like an Ethiopian with that much cardio!

[mryar]

Re: how much cardio???

30 minutes a day?! what's next run a marathon ? I'd look like an Ethiopian with that much cardio!

I do about 10 minutes of hard basketball in between sets each lift day. I find if I do 30min+ 3x a week my ankles and knees start hurting and I get worse at bball.

I have heard as far as satellite cell replenishment, its about intensity, not duration. For burning fat, I would go with light intensity long duration (as a higher % of calories burned comes from fat). Plus its easier on the body.

[Mrs P]

Re: how much cardio???

cardio, specifically high intensity cardio, is very important during muscle building. It replenishes the satellite cell pool (muscle stem cells that repair muscle cells). the main site of androgen receptors is satellite cells, so beyond the simple protein synthesis, satellite cells do the other part of the work of muscle repair.

http://suppversity.blogspot.com/2011...-increase.html

Cardio is a must and great for your general health & heart health... I do believe cardio is a bit "overrated" I think most people do their (30 min) of a traditional form of cardio liek the threadmill, and they don't really change it... and Your body is very smart and it adapts to whatever form of exercise you throw at it.... including cardio, so I think it's more important to keep your body challanged & to change up your cardio routine.. I'm a big fan of HIIT cardio, I usually do it on my off days.. and on training days I like doing cuircuits, it keeps my heart rate up & allows me to change the excercises & keeps my body in the "fat burning zone".. I don't really do traditional cardio or excessive cardio, I think if u have your diet dialed in u don't need to go crazy with cardio..

and btw, u do burn more calories by lifting than by doing cardio.

Article Source: http://EzineArticles.com/1856698

[Oldschooliron]

Cardio is a must and great for your general health & heart health... I do believe cardio is a bit "overrated" I think most people do their (30 min) of a traditional form of cardio liek the threadmill, and they don't really change it... and Your body is very smart and it adapts to whatever form of exercise you throw at it.... including cardio, so I think it's more important to keep your body challanged & to change up your cardio routine.. I'm a big fan of HIIT cardio, I usually do it on my off days.. and on training days I like doing cuircuits, it keeps my heart rate up & allows me to change the excercises & keeps my body in the "fat burning zone".. I don't really do traditional cardio or excessive cardio, I think if u have your diet dialed in u don't need to go crazy with cardio..

and btw, u do burn more calories by lifting than by doing cardio.

Article Source: http://EzineArticles.com/1856698

Good post. When i do cardio I prefer hiit as well. I can maintain 10-12% bf without cardio via lifting and diet. That's lean enough for me.

[Fit Guru]

Forget living a long healthy life! I want to live a short, vein busting, balls to the wall, shirt stretching life. Die young and LARGE!!! Oh wait, youngs already past. How bout middle aged??

[Encino_Mang]

Re: how much cardio???

Racquetball for me.....I hate treadmills!

[madeleine]

Re: how much cardio???

Well....
According to me 30-45 minutes a day for 4-5 days per week is pretty standard for lowering BF%.

[madeleine]

Re: how much cardio???

Well....
According to me 30-45 minutes a day for 4-5 days per week is pretty standard for lowering BF%.

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Maitland Gym