HIIT and steady state cardio: Which is the best cardio for bodybuilding? OK, cardio can help so maybe do 2 x 30 minute sessions each week, either on different days to lifting or after lifting if you have to. Need More Evidence? I spoke to a trainer recently and I was doing 45-50 mins of cardio daily in addition to 4 times a week of weight training and he said I really need to cut back on my cardio because that much daily cardio is not allowing me to gain muscle mass, he suggested 30 … Cardio and bodybuilding I was reading my brother's copy of Encyclopedia of Modern Bodybuilding and I came across a very interesting page; cardio and bodybuilding "I have always believed that cardiovascular endurance is almost as important to a bodybuilder as muscular endurance" (page 55) Cardio Isn’t Going to Kill Your Gains. Click to share on Reddit (Opens in new window) ... You need cardio. For example, running a 100 meter sprint then walking back to the start, resting, then repeating could constitute HIIT. High-Intensity Interval Cardio: Interval training involves alternating periods of work and rest (or lower levels of work). You can do 40 minutes of weight training, followed by 20 minutes of cardio, with your energy levels remaining relatively strong. As a general guideline, one or two cardio sessions per week should be enough to maintain your cardiovascular conditioning and keep your bodyfat gains in check while not slowing muscle growth. Just bear in mind that cardio is not a magic bullet for fat loss, it actually burns relatively small numbers of calories and it can be easier to simply eat less. Aerobic exercise can help decrease the risk of heart attack, stroke, and myriad other health issues. Low-intensity, steady-state cardio is, in my opinion, a much better option. In fact, a recent study adds more evidence suggesting cardio and lifting make for a stronger, more jacked athlete. No. The best option is to do weight training and cardio on separate days. Does cardio kill gains? There are two ways to get the benefits of a full cardio session and a full weightlifting session. We can generally perform cardio in two ways: 1.Low-intensity steady state (LISS) – this is where you elevate your heart rate moderately (120-140 beats per minute) and keep it there for an extended period (20-60+ minutes). April 1, 2014 By Greg Nuckols . HIIT is more intense than high-intensity continuous cardio and much more intense than low-intensity cardio. Too much cardio can actually hamper your muscle gain by slowing recovery and burning up calories that your body needs for the process of building muscle. So for example, a 200 lb male performing moderate-intensity cardio would burn an additional 90 kcal in 10 minutes (0.45 x 200) over and above what they burn doing normal, day-to-day light activity for the same time period. Cardio type, height, weight, and other variables affect these values, but these are decent values to use for estimation purposes. Performing “cardio” too frequently, too intensely, or for too long can certainly prevent you from gaining muscle from your strength training workouts. The second best option is to do them at different times in the day, like cardio in the morning and lifting in the afternoon. You Got It. “The idea that 30 minutes of cardio is going to eat up muscle makes me laugh,” says Don Saladino (driveclubs.com), a trainer to celebrities and athletes in New York City. Third best, if you don't have a choice, would be to do the cardio work at the beginning of your workout and then lift. The Best Bet. 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