Does separate cardios needed?

[HeyWTF]

Every time I lift weights I get exhausted and short-breathed, which I am sure is a sign that my cardiovascular system is hard at work. (I've found Deadlifting especially exacts heavy toll on it) My question is, is there a need for a separate cardio session (e.g. treadmill) when lifting already provides healthy dose of exercise for the cardio vascular system? Wouldn't the time for cardio sessions better spent on (extra) lifting? What benefits does cardio, but not weight-lifting, bring to my health?

 

[Evom1]

You need to look at this in a responsible way. You're questioning the integrity of your cardiovascular system, you know... The one that keeps you alive? And asking if you should devote some time specifically to that, or if it would be better spent building bigger lats.

Do 3 cardio sessions for 20mins each, nothing crazy. Maybe a heart rate of 115bpm or so just to start. This isn't going to damage your gains. In fact if you create those 20mins by shortening rest times on your sets, and being more focused, you'll likely create more growth.


If the question is, should my heart be a priority or my biceps, please think long term.


Your question of "what does cardio do for my health" has a pretty good sized list. Someone such as @Dr JIM is more qualified to answer

 

[HeyWTF]

I appreciate the response. I am a "beginner" nearing 40, have been lifting for 6 months or so. Last time I lifted was while I was in college. I am natural although I joined the board obviously because I want to know more about. I take your advice to heart (no pun intended) that I need to look at cardio in a responsible way. I am just wondering in what way separate cardio does what deadlifting or lunge does not do to my heart.

I imagine this is a question that must have been asked and answered as you said. I will do a due diligence finding answers already provided. Of course any reply to this thread will be appreciated.

 

[TRT]

I feel as though cardiovascular health is important to building muscle. Helps replenish ox to the muscle and allows the muscle to perform better. Just my 2¢.

@Dr JIM I'm curious what you ha e to say too.

 

[JC456]

Why guess?

Track your RHR and BP, so you KNOW where your health is trending over time.

This is incredibly basic stuff which many just don't do.

 

[HeyWTF]

Well, the reasons are several:

#1. Intellectual curiosity. I understand energy spend to be energy spent, so I am curious as to how cardio work during lifting differs from cardio during cardio.

#2. Saving time. Maybe it is not the best attitude to have for a beginner, but since time is not an unlimited resource I think we all want to use it wisely.

#3. Aging. Related to #2, my joints are not as what they used to be. Running tends to be quite stressful to my knees and ankles. While I know there are cardio exercises that do not stress joints as much as running, I would like to avoid stressing them unnecessarily.

 

[Xlgx]

Liss/miss for heart health and longevity for those over 40...

 

[Leancuisine]

Someone such as @Dr JIM is more qualified to answer

No he's not.

Difference between cardio done lifting and cardio done during cardio? If you want to combine the two, cut your rest periods down to 30 seconds, or do something like Box step ups or high knees or something during your 60 sec rest period to keep your heart rate up.

 

[EcpertRealistic]

Every time I lift weights I get exhausted and short-breathed, which I am sure is a sign that my cardiovascular system is hard at work. (I've found Deadlifting especially exacts heavy toll on it) My question is, is there a need for a separate cardio session (e.g. treadmill) when lifting already provides healthy dose of exercise for the cardio vascular system? Wouldn't the time for cardio sessions better spent on (extra) lifting? What benefits does cardio, but not weight-lifting, bring to my health?

Being a marathon runner is not healthy for your heart. If you do excessive cardio to loose fat or to compete in sports you will INCREASE your risk of cardiovascular disease.

IT'S BEEN SCIENTIFICALLY PROVEN that walking or fast walking provides the best benefits on the health of your cardiovascular system above both SEDENTARY LIFESTYLES AND EXCESSIVE EXCERCISE. How can we compare this with weight lifting is another thing.

HOWEVER, I think your problem comes from other angles. High Blood Pressure-High Cholesyerol-High Triglycerides and other heart health marks may be what you need to concentrate. All the above can be easily cured and treated with a perfectly strict diet that only few are willing to follow; cero pizza, bread,concentrated oils(including olive oil and coconut oil must be exclude TOTALLY not just avoided), ice cream, cheese, milk, red meat.

You can eat healthy amounts of fruits, vegetables, legumes etc. as long as it is a whole food with no oil added you will be good. Turkey and Chicken a good source of protein(not fried). You can eat any food with naturally occurring oils except red meat if you want to concentrate on heart health. Sugar in moderation is ok(again the treat CAN NOT contain oil-fats)


Heart health and bodybuilding are also two very different things.

 

[canucklifter]

IT'S BEEN SCIENTIFICALLY PROVEN that walking or fast walking provides the best benefits on the health of your cardiovascular system above both SEDENTARY LIFESTYLES AND EXCESSIVE EXCERCISE. How can we compare this with weight lifting is another thing.

Not disagreeing, but some people might extrapolate that too far. If you compared all-cause mortality for walkers vs. moderate runners, I don't think you'll see a huge difference. BUT the runners are going to have many positive adaptations to cardio - improved V02 max and lactic acid threshold. So while walking might be best for all-cause mortality, I'd argue the quality of life of someone walking is probably not better than someone more aggressively active. It's like the studies that show a minor caloric deficit for life increase longevity. IOW, if you're constantly a bit undereating you live longer. But how's the quality of life if you're always in a state of minor starvation?

Again - I'm not disagreeing with you. Just extending your statement to include other factors.

@HeyWTF - check your heart rate, like JC mentioned. If you are having heart rate issues, investigating diet is a good place to start, as Ecpert mentioned. But it wouldn't be crazy to 2-3 times a week do some focused cardio for the goal of improving your body's ability to utilize oxygen (V02 max) - that'll help you not feel out of breath, as well as aiding in your recovery. Maybe it's not the best path to the longest life, but you'll feel a hell of a lot more kick ass. And I don't think anyone would say moderate cardio 2-3 times a week is going to kill you (pretty much the opposite).

There's a billion articles about training V02 max online. What you'll see a lot of bodybuilders favor is 1-2 sessions of HIIT cardio a week: warm up 2 minutes, then go 15 seconds as hard as you can, rest-recover for 45-60s and repeat 10 times. You need to push your respiratory system to make adaptations happen, just like you need to lift heavier and heavier weights to gain muscle and get stronger. Doing half-assed cardio where you can carry on a conversation isn't going to force your lungs or heart to increase their capacities.

But DO NOT start HIIT cardio unless you're doctor OKs it. You're intentionally trying to push your HR to the absolute max. If you have an underlying heart issue that'll cause a quick trip to the pearly gates.

 

[AnTabolic73]

Not disagreeing, but some people might extrapolate that too far. If you compared all-cause mortality for walkers vs. moderate runners, I don't think you'll see a huge difference. BUT the runners are going to have many positive adaptations to cardio - improved V02 max and lactic acid threshold. So while walking might be best for all-cause mortality, I'd argue the quality of life of someone walking is probably not better than someone more aggressively active. It's like the studies that show a minor caloric deficit for life increase longevity. IOW, if you're constantly a bit undereating you live longer. But how's the quality of life if you're always in a state of minor starvation?

Again - I'm not disagreeing with you. Just extending your statement to include other factors.

@HeyWTF - check your heart rate, like JC mentioned. If you are having heart rate issues, investigating diet is a good place to start, as Ecpert mentioned. But it wouldn't be crazy to 2-3 times a week do some focused cardio for the goal of improving your body's ability to utilize oxygen (V02 max) - that'll help you not feel out of breath, as well as aiding in your recovery. Maybe it's not the best path to the longest life, but you'll feel a hell of a lot more kick ass. And I don't think anyone would say moderate cardio 2-3 times a week is going to kill you (pretty much the opposite).

There's a billion articles about training V02 max online. What you'll see a lot of bodybuilders favor is 1-2 sessions of HIIT cardio a week: warm up 2 minutes, then go 15 seconds as hard as you can, rest-recover for 45-60s and repeat 10 times. You need to push your respiratory system to make adaptations happen, just like you need to lift heavier and heavier weights to gain muscle and get stronger. Doing half-assed cardio where you can carry on a conversation isn't going to force your lungs or heart to increase their capacities.

But DO NOT start HIIT cardio unless you're doctor OKs it. You're intentionally trying to push your HR to the absolute max. If you have an underlying heart issue that'll cause a quick trip to the pearly gates.

I almost died doing hiit yesterday.

Well it felt like it atleast.

I've been recovering from foot injury so haven't been squatting and cardio options have been limited(mostly heavy bag and slam ball circuits).

Foot felt great yesterday, said fuck it let me hit some hiit with the old prowler sled. Fuck me. It felt as if it was the first time I did cardio ever. Got to like 4th interval, almost died.

 

[AnTabolic73]

Out to answer the op. This is what I learned:

As I became more informed about nutrition(also the use of ephedrine/caffeine), I noticed I can manipulate my body composition with out using cardio. Plus, when I first started using eph/caff i limited my cardio to slow steady walking afraid of it's impact on my heart, that got boring fast and dropped out of my routine all together.

Now being that I was able to burn fat without cardio, and I've learned over time that cardio effected my weight training negatively(why I always have separate days for the 2). And seeing how a surplus is most important when building muscle, and cardio just ate away at that surplus. It was easy for me to just not do cardio.

Over time I realized not doing cardio had a detrimental effect on my mobility and my overall athleticism. I regret it. Trying to play basketball has become a chore.

So I have recommited to cardio, now with a healthy dose of mobility work.

Bottom line is cardio has a ton of benefits. Not just weight loss.

 

[RodgerThat]

If time is the issue do HIIT style cardio, if this is a performance thing and you are getting gassed it's the best way to increase your VO2 max. LISS is heart friendly too but takes longer and won't give you the the performance benefit that HIIT does.

I've done triathlons my resting heart rate was 40-45 in the morning weighing 145lb doing excessive cardio (body can adapt) and I've done powerlifting with HIIT for years and my resting heart rate is 50bpm now so well below average and don't get gassed ever.

 

[atomictime]

Just do light cardio for about 20 minutes after weight training. That is not going take a lot of time.