Static training is not enough for a dynamic system; you also have to do cardio
When you start to engage in building muscle, your first thought is that having the top shape translates into being shredded. So the focus falls more on body-building rather than on a strong system.
However, the purpose should be tuning up to your true potential in both muscle and stamina.
This is where cardio comes into play. So what does it actually mean?
Cardio is basically a 20 minutes exercise during which you keep your heart rate between certain high values. Of course, these ranges should be recommended and associated to weight, age as well as gender, thus a professional trainer is best at telling you what is suited for your needs in particular.
Maintaining this increased intensity translates into a sum of beneficial processes within your system. On one hand, it helps release serotonin, thus inducing the feeling good sensation. Cardio will also reduce the risk of heart attack, diabetes while reducing blood pressure. And it can easily be done outdoors, for free.
Is the 20 minute rule a restriction?
Yes, but only in the context “at least 20 minutes”. Whatever falls short of 20 minutes is not called cardio, but rather an attempt. Depending on your physical abilities you can gradually increase your cardio workout to 60 minutes. Remember, constant intensity is the key to a successful cardio workout.
Is cardio OK before workout or after muscle workout?
Our recommendation is after workout, as long as you are not exhausted.
Outdoor – brisk walking, running, climbing stairs, jumping rope, bike, stepper type appliances, etc.
Indoor – Stationary bike, treadmill and other specifically designed equipment. Make sure that your seat is comfortable and steady if you choose the bike.
Also, another, most pleasant both indoor or outdoor cardio exercise is swimming.
Remember to drink water (small sips), respect recovery time and pay attention to your nutrition as well!