Uncovering the Ultimate Cardio Routine for Bodybuilders: What You Need to Know

AvatarByGenny Wilkinson Priest

When people think of bodybuilders, the image of bulky muscles and intense weightlifting often comes to mind. However, an important aspect of a bodybuilder’s training regimen is cardio. Despite popular belief, bodybuilders do not solely rely on lifting weights to achieve their desired physique. In fact, incorporating cardio into their routine is crucial for building muscle and achieving overall fitness goals. So, what type of cardio do bodybuilders do? Let’s delve into the world of bodybuilding and explore the various forms of cardio that are favored by these athletes.

The Importance of Cardio for Bodybuilders

Cardio, short for cardiovascular exercise, is an essential component of any workout routine, especially for bodybuilders. While strength training may be the focus for bodybuilders, neglecting cardio can have a negative impact on overall muscle growth and physical fitness. Cardio not only helps to improve cardiovascular endurance but also plays a crucial role in aiding in muscle recovery and maintaining a lean physique.

One of the significant benefits of incorporating cardio into a bodybuilding routine is its ability to improve heart health. As with any form of exercise, cardio increases heart rate and blood flow throughout the body, providing the heart with a regular workout that strengthens it. A strong and healthy heart is essential for bodybuilders as it ensures proper oxygen and nutrient delivery to muscles during intense strength training sessions.

Moreover, cardio also helps to promote overall muscle recovery. High-intensity weightlifting can cause microtears in muscle fibers, making them susceptible to injury and reducing muscle strength. Cardio aids in flushing out lactic acid build-up in muscles post-workout, preventing soreness and promoting faster recovery. This means that incorporating cardio into a bodybuilding routine allows for quicker muscle recovery and less downtime between workouts.

Additionally, doing cardio regularly helps maintain a lean physique. While bulking up is the main goal for bodybuilders, excessive fat storage can hinder progress towards achieving a defined muscular physique. Cardio helps reduce overall body fat percentage by burning calories and promoting fat loss while also helping to maintain muscle mass.

Types of Cardio Exercises Bodybuilders Do

There are various forms of cardio exercises that are suitable for bodybuilders depending on their fitness goals and preferences:

1) Steady State Cardio: This involves performing an aerobic activity at a steady pace over an extended period at about 60-70% of your maximum heart rate. Examples include jogging or using an elliptical machine.

2) High-Intensity Interval Training (HIIT): This involves alternating between periods of high-intensity exercises and rest periods. HIIT helps to improve cardiovascular endurance and burn a significant number of calories. Popular HIIT exercises for bodybuilders include sprints, jump rope, or battle ropes.

3) Low-Intensity Steady State (LISS): LISS cardio is similar to steady-state cardio, but at a lower intensity, usually around 50% of your maximum heart rate. LISS exercises can include activities such as walking on an incline or cycling at a moderate pace.

4) Cardio Circuit Training: This involves combining cardiovascular exercises with strength training exercises in a circuit format. It provides both cardiovascular and muscle-building benefits and is a popular choice for many bodybuilders.

Cardio Frequency for Bodybuilders

The frequency with which bodybuilders should perform cardio depends on their goals and overall fitness level. Generally, it is recommended to do 2-3 days of steady-state cardio and 1-2 days of HIIT or LISS cardio per week.

Bodybuilders who are in the bulking phase may want to limit their cardio sessions to two times a week to prevent excessive fat loss. However, during the cutting phase, when reducing body fat percentage is the goal, cardio frequency can be increased to 4-5 times a week.

It’s also essential for bodybuilders to listen to their bodies and avoid excessive amounts of cardio that may lead to overtraining or fatigue. Maintaining a balance between strength training and cardio is key.

Best Time for Bodybuilders to Do Cardio

The best time for bodybuilders to perform cardio is subjective and depends on individual preferences and routines. Some may prefer doing it early in the morning on an empty stomach while others may find it more beneficial after their strength training routine.

Performing fasted morning cardio may help increase fat-burning capabilities, but it’s essential to replenish the body with proper nutrition post-workout. On the other hand, doing cardio after strength training can aid in muscle recovery and provide an opportunity to improve cardiovascular endurance while already warmed up.

Ultimately, what matters most is consistency in incorporating cardio into a bodybuilding routine rather than the time of day it’s done.

Tips for Bodybuilders Incorporating Cardio into Their Routine

1) Don’t underestimate the intensity of your cardio: While bodybuilders may excel at high-intensity weightlifting, they may need to start with lower-intensity cardio and gradually build up their endurance. Going too hard too fast can lead to injuries or burnout.

2) Vary your exercises: To prevent boredom and provide a well-rounded workout, switch up the type of cardio exercises you do. This will also help prevent plateauing in progress.

3) Fuel your body properly: Adequate nutrition is crucial for bodybuilders, especially when incorporating cardio into their routine. Make sure to fuel your body with enough protein and carbohydrates to support muscle growth and replenish glycogen stores post-workout.

4) Utilize heart rate monitors: Wearing a heart rate monitor can help bodybuilders track their cardiovascular fitness progress and ensure they are staying within their

Cardiovascular exercise, commonly referred to as “cardio,” is an essential component of any fitness routine, including for bodybuilders. While bodybuilders are known for their impressive muscle mass and strength, incorporating cardio into their training regimen can bring numerous benefits to their overall fitness. In this article, we will take a closer look at the types of cardio that bodybuilders typically do and how it can enhance their physique and performance.

The Importance of Cardio for Bodybuilders

Many people tend to associate bodybuilding with heavy lifting and bulging muscles. However, cardiovascular exercise plays a crucial role in supporting these muscular gains. Here’s why cardio is essential for bodybuilders:

1. Improved Heart Health: As the name suggests, cardiovascular exercise focuses on the heart and blood vessels. This leads to improved heart health, reducing the risk of heart disease and other cardiovascular problems.

2. Enhanced Endurance: Bodybuilders need to have endurance as well as strength in order to perform well in competitions or even during regular training sessions. Cardio helps improve endurance by increasing oxygen delivery to muscles and improving their efficiency.

3. Increased Fat Burning: While weightlifting is great for building muscle mass, it may not be as effective when it comes to burning fat. Cardio helps ramp up calorie burn and fat loss by increasing the metabolic rate.

4. Better Muscle Recovery: Intense weightlifting sessions can lead to muscle soreness and fatigue. Incorporating low-intensity cardio workouts can speed up recovery by increasing blood flow and aiding in removing metabolic waste products from the muscles.

5. Overall Health Benefits: Cardiovascular exercise has been linked with numerous health benefits such as improved immune function, reduced stress levels, better sleep quality, and lower risk of chronic diseases such as diabetes and obesity.

Common Types of Cardio for Bodybuilders

There are various types of cardio exercises that bodybuilders can include in their training routine. Here are some of the most popular ones:

1. Steady-State Cardio: This involves performing an exercise at a moderate intensity for a prolonged period, typically 20-60 minutes. Examples of steady-state cardio include jogging, cycling, and swimming.

2. High-Intensity Interval Training (HIIT): HIIT involves short bursts of high-intensity exercise followed by brief rest periods. This type of cardio has been gaining popularity among bodybuilders due to its effectiveness in burning fat and improving overall performance.

3. Stairs or Hill Training: Bodybuilders often incorporate stair or hill training into their cardio routine to build powerful leg muscles and enhance overall endurance.

4. Low-Impact Exercises: In addition to high-intensity workouts, bodybuilders also need low-impact exercises to give their joints and muscles a break from the stress caused by weightlifting. These include activities like walking, cycling on flat terrain, and swimming.

How Often Should Bodybuilders Do Cardio?

Many bodybuilders wonder how much cardio they should do in order to reap the benefits without sacrificing their muscle gains. The answer depends on various factors such as their fitness goals, current physique, and training intensity.

For those who are looking to maintain their muscle mass while improving cardiovascular health, incorporating 2-3 days of moderate-intensity cardio for 20-30 minutes into their routine can be sufficient.

On the other hand, bodybuilders who are in contest preparation may need to increase their cardio frequency and duration to achieve a leaner physique. Typically, they may do 4-6 days of cardio with a mixture of steady-state and HIIT training.

It’s essential for bodybuilders to find a balance between strength training and cardiovascular exercise that works for their specific goals and body type. Overdoing it with too much cardio can lead to muscle loss, while neglecting it altogether can hinder progress and lead to potential health issues.

Tips for Incorporating Cardio into a Bodybuilding Routine

Here are some tips for bodybuilders looking to incorporate cardio into their routine effectively:

1. Schedule it wisely: For those who prefer to do both strength training and cardio on the same day, it’s recommended to do cardio after weightlifting. This ensures that the body has enough energy for lifting heavy weights.

2. Focus on form: While performing cardiovascular exercises, it’s essential to maintain proper form to avoid injury. For example, when running, focus on good posture and foot strike technique rather than just covering distance.

3. Don’t neglect rest days: Rest days are crucial for muscle recovery and growth. It’s important not to overdo it with too much cardio, especially during these days.

4. Mix it up: Doing the same type of cardio every day can quickly become mundane and lead to workout burnout. To keep things interesting and challenging, try mixing up different types of cardio throughout the week.

5. Stay hydrated and fuel properly: Just like with weightlifting, proper hydration and nutrition are crucial for effective cardio performance. Drink enough water throughout the day to stay hydrated and fuel your body with healthy meals before and after workouts.

1. What is cardio and why do bodybuilders include it in their workout routine?
Cardio, short for cardiovascular exercise, involves activities that increase heart rate and improve overall cardiovascular health. Bodybuilders do cardio to improve endurance, burn fat and calories, and boost metabolism.

2. Is it necessary for bodybuilders to do cardio even though they focus on building muscle?
Yes, it is necessary for bodybuilders to include cardio in their workout routine. Muscle building and cardiovascular health go hand in hand. By doing cardio, bodybuilders can improve their overall fitness level and maintain a healthy heart while also achieving their muscle building goals.

3. What types of cardio exercises are suitable for bodybuilders?
Bodybuilders can choose from a variety of cardio exercises such as running, cycling, swimming, jumping rope, or using the stair climber machine. High-intensity interval training (HIIT) is also an effective form of cardio that can be incorporated into a bodybuilder’s routine.

4. How often do bodybuilders need to do cardio?
The frequency of cardio workouts for bodybuilders depends on individual fitness goals and training schedule. However, it is recommended to include at least 20-30 minutes of moderate intensity cardio 2-3 times per week or 15 minutes of high-intensity interval training (HIIT) 1-2 times per week.

5. Can too much cardio hinder muscle growth for bodybuilders?
Excessive amounts of low-intensity steady-state (LISS) cardio can potentially interfere with muscle growth as it can cause the breakdown of muscle cells. It’s important for bodybuilders to balance their strength training with a moderate amount of cardio to avoid hindering muscle growth.

6. Is fasted cardio beneficial for bodybuilders?
Fasted cardio involves doing cardiovascular exercise on an empty stomach first thing in the morning. While it may lead to fat loss, it can also cause muscle loss and decrease performance during workouts. It is generally not recommended for bodybuilders as it can negatively impact muscle gains and overall strength.

In conclusion, cardio is an essential component of a bodybuilder’s workout routine. While traditional weightlifting and strength training are crucial for building muscle mass and increasing strength, incorporating cardio into the regimen can provide numerous benefits for bodybuilders.

From improving overall cardiovascular health and endurance to aiding in fat loss and muscular definition, cardio plays a vital role in maximizing a bodybuilder’s performance and achieving their aesthetic goals.

Although there is no one-size-fits-all approach to cardio for bodybuilders, high-intensity interval training (HIIT) has proven to be an efficient and effective method. By incorporating short bursts of intense activity followed by brief rest periods, HIIT can help build endurance, boost metabolism, and increase muscle mass.

However, it is crucial to strike a balance between cardio and weightlifting as too much cardio can hinder muscle growth and recovery. It is recommended that bodybuilders limit their cardio sessions to 2-3 times per week for 20-30 minutes at a time.

Ultimately, the type and frequency of cardio will vary depending on individual goals, preferences, and fitness levels. It is essential to listen to one’s own body and make adjustments in their routine accordingly.

In conclusion, incorporating the right type of cardio into a bodybuilding workout routine is essential for not only

Author Profile

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Genny Wilkinson Priest
Genny Wilkinson Priest began her journey into Ashtanga yoga in 2000 while working as a journalist in her native New York City. Initially drawn to the practice for its physical benefits, Genny soon discovered the profound mental advantages, especially during the challenging period following the 9/11 terror attacks.

Which she covered as a journalist for Reuters. Her professional career took her to Singapore, where she wrote for Time Magazine, and then to Paris, before she finally settled in London.

As her family expanded to include four boys, Genny decided to leave full-time journalism to immerse herself in yoga studies. She achieved certification as a Shri K Pattabhi Jois Ashtanga Yoga Institute Authorised Level 1 teacher, a British Wheel of Yoga teacher, and a Yoga Alliance-certified teacher.Genny’s passion for yoga philosophy led her to pursue a Master’s Degree in the Traditions of Yoga and Meditation at SOAS in London.

From 2024, Genny Wilkinson Priest has started writing an informative blog on the “Niche Name” niche. She writes informative posts and answers queries on topics that people seek in the niche. This transition marks a significant shift from her previous focus on journalism and traditional media to a more interactive and digital form of communication.

Genny’s blog aims to provide valuable information and foster a community of yoga enthusiasts who can learn and grow together. Her extensive background in both journalism and yoga practice ensures that her content is both authoritative and engaging.