The first step that professional bodybuilders have to implement is gaining the muscle mass. This process is named bulking cycle. In order to enhance the muscle growth athletes always build their personal meal plans, establish the most efficient training programs including the weight loads. However, there are a lot of disputes about the cardio workouts during the bulking cycle. So, do you really need to insert cardio exercises in your workout program? Keep reading and you will find out.
What is cardio?Cardio workouts - a type of trainings mainly aimed at the cardiovascular system of our body. Cardiovascular exercises are exercises that increase your pulse to a certain level and keep it within a certain time limit.
Benefits of the cardio workoutsThere are some positive points about the cardio training that might be essential for you:
- Improves the fat burning process and sets better quality muscles
- Strengthens muscle fibers;
- Minimizes the growth of adipose tissue;
- Increases susceptibility to insulin hormone;
- Has a general strengthening and rejuvenating effect
- Trains the cardiovascular system and increases endurance.
Do you really need cardio during the bulking?That totally depends on the type of your body structure. We mean the tendency to fat accumulation and the speed of this process. There are 3 types of the body:
Ectomorph - they do not need cardio workouts due to the fact that they gain muscle mass in a quite difficult way. Although, they have to decide on their own if there is a necessity to insert such loads in their training program.
Mesomorph - people who quickly build up muscle mass and sheds excess weight. They have a natural power, that is an excellent platform for further the growth. It's enough for them to implement cardio exercises about 3 times per week.
Endomorph - people who are inclined to a quick set of fatty deposits. It is optimal to insert 4 cardio sessions per week in the training program. This allows you to gain a good quality musculature and avoid a rapid increase in the fatty layer.
You have to take the decision relying on your personal parameters.
How much cardio should you do?As was mentioned above, the amount and duration of cardio training are highly dependent on the athlete's personal parameters. 2-4 cardio workouts per week will be enough for the most of the people. You can do 1-2 of them with a high intensity for 8-20 minutes, the rest - with a lower intensity during 40-60 minutes.
Moreover, sprint running positively influences the body, too. Make a series of 8-10 small races for 20-30 seconds and this will give an incredible effect.
In addition to jogging, cardio workouts can include:
- Box jumping
- Bench hops
- Lateral medicine ball throw
- Pull-ups and others.
The necessity of cardio loadsIf your work is related to physical activity you can avoid additional cardio workouts. On the other side, if you work in the office some extra activity will only benefit.
Moreover, cardio improves endurance, accelerates metabolism, optimizes the digestion and distribution of nutrients, stimulates the recovery process and prevents the organism from gaining excess fat.
When planning cardio training, be sure to take into account the type of your body, the number, and intensity of the strength trainings, the overall level of your physical activity.