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Endurance Exercise for Bodybuilders - Will You Burn Fat or Lose Muscle? |
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Written by Dan Gwartney, MD
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Monday, 09 April 2007 |
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Page 2 of 2
What's a Bodybuilder to Do?
An ideal aerobic program for a bodybuilder should first take into consideration his usual lifestyle. If his occupation involves a great deal of activity, such as manual labor, then there is little need for more activity and greater benefit would be gained by enforcing a stricter diet. If his occupation is fairly sedentary, such as having a desk job or driving, then using the aerobic program to increase the amount of activity is a sensible approach. Regardless of the case, for the purposes of bodybuilding, aerobic training should be used only to increase the amount of low- to moderate-intensity activity for the purpose of increasing the number of calories burned.
The best choice for any one person is the choice that he will follow consistently. The simplest approach is to choose an outdoor route that has hills and flat stretches, alternately walking or jogging as the terrain and conditioning allows. Many people speak of a target heart rate, but since few people actually measure their heart rate while exercising, others recommend maintaining a pace that's low enough to allow you to talk in short sentences, but not so leisurely as to allow a long dissertation on the hidden meanings of the Canterbury Tales.
Ideally, the aerobic training would take place first thing in the morning, after fasting (thus, before breakfast). Plenty of water should be consumed before and while walking/jogging/etc.13,16 Caffeine, taken 30-60 minutes prior to the exercise will improve fat burning,17 but that would require getting up an hour earlier, taking a caffeine tablet or brewing coffee, and then exercising. Many people also have difficulty tolerating caffeine on an empty stomach, so the use of caffeine may or may not be of some benefit.
Again, these comments do not specifically apply to recreational or novice lifters, as they may see great gains due to neuromuscular adaptation (basically improved coordination). Bodybuilders on steroids will be able tolerate a much higher level of aerobic training, as most anabolics provide protection from muscle loss either by decreasing muscle breakdown, increasing protein uptake into the muscle, or both.18 Due to their greater mass and strength, steroid-using bodybuilders may be at higher risk for injury during aerobic activity. Low doses of certain anabolics, including the popular pre-contest drug Winstrol, are rumored to be used by professional track athletes and cyclists to avoid overtraining and prevent muscle loss.
In closing, many bodybuilders choose to include aerobic exercise in their training to aid in fat loss, but many sacrifice their hard earned muscle and prevent future gains due to the nature and amount of cardio chosen. Bodybuilders should not engage in more than three 20-40 minute sessions of aerobic training per week, and they should only use aerobic training to support the fat loss efforts of a strict diet.
Attention needs to be paid to the style of training used for aerobics, as many of the machines, classes and activities may cause injury or impair later strength training. Aerobics will provide best fat loss results if performed upon rising, before eating, while in the fasted state. Drink at least one liter of water during the aerobics; some people may choose to use 100-200 milligrams of caffeine to increase fat burning. Sports beverages should not be used in place of water as many of them contain an excessive amount of carbohydrates. It's best to include variety in the aerobic training, altering the course, speed and inclines of the routes or activities. While some experts recommend high- intensity interval training and others a more constant low- to moderate-intensity style, consistency is the key factor that will determine success.
References
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3. Kraemer WJ, Patton JF, et al. Compatibility of high-intensity strength and endurance training on hormonal and skeletal muscle adaptations. J Appl Physiol 1995 Mar;78(3):976-89.
4. Charlton GA, Crawford MH. Physiologic consequences of training. Cardiol Clin 1997 Aug;15(3):345-54.
5. Unverdorben M, Neuner P, et al. Traumatology - the Achilles heel in the rehabilitation of cardiovascular outpatients? Int J Sports Med 1997 Jan;18(1):62-5.
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9. Qayyum MS, Freemantle CA, et al. Potassium loss from skeletal muscle during exercise in man: a radioisotope study. Exp Physiol 1993 Sep;78(5):639-48.
10. Camus G, Deby-Dupont G, et al. Are inflammatory factors involved in strenuous exercise and sepsis? Intensive Care Med 1994 Nov;20(8):602-10.
11. Miles MP, Clarkson PM. Exercise-induced muscle pain, soreness, and cramps. J Sports Med Phys Fitness 1994 Sep;34(3):203-16.
12. McBride JM, Kraemer WJ, et al. Effect of resistance exercise on free radical production. Med Sci Sports Exerc 1998 Jan;30(1):67-72.
13. Murray R. Rehydration strategies - balancing substrate, fluid, and electrolyte provision. Int J Sports Med 1998 Jun;19 Suppl 2:S133-5.
14. Febbraio MA. Does muscle function and metabolism affect exercise performance in the heat? Exerc Sports Sci Rev 2000 Oct;28(4):171-6.
15. Gonzalez-Alonso J, Calbet JA, et al. Metabolic and thermodynamic responses to dehydration-induced reductions in muscle blood flow in exercising humans. J Physiol 1999 Oct 15;520(Pt 2):577-89.
16. Hargreaves M, Dillo P, et al. Effect of fluid ingestion on muscle metabolism during prolonged exercise. J Appl Physiol 1996 Jan;80(1):363-6.
17. McCarty MF. Optimizing exercise for fat loss. Med Hypotheses 1995 May;44(5):325-30.
18. McCarty MF. Optimizing exercise for fat loss. Med Hypotheses 1995 May;44(5):325-30.
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