10 Best Cardio Exercises For Powerlifters

Posted Jan. 20, 2023 9:29 a.m. by lindasutton2023

Cardio is controversial among powerlifters because it's not the activity they look forward to the most.

However, aerobic exercise has many health and performance benefits, so it's worth considering your options.

Here are the 10 best cardio options for powerlifters.

• brisk walking • rowing • sled push • swim • go cycling • surgery • Oblong • circuit training • stair lift • air bike

Choosing how to approach cardio is ultimately a personal choice based on your exercise goals, your exercise schedule, and ultimately what you find engaging and enjoyable. The goal is to get the maximum benefit possible without causing unnecessary setbacks in your powerlifting performance.

This article explains why you should consider cardio, when to do it, and explores the pros and cons of each of the 10 cardio options above to help you make the decision that's best for you. increase.

Should powerlifters do cardio? Everyone, including powerlifters, should aim to get their heart rate up nearly every day for optimal health. However, this comes in many forms and doesn't necessarily have to look like traditional cardio.

Many types of powerlifting training are not taxing enough on the heart, so adding cardio to your week alongside weightlifting can improve recovery, increase overall fitness levels, You'll burn more calories per day and your weight will help reduce your risk of heart disease. Checking. A 2012 study looking at delayed-onset muscle soreness (DOMS) and its effects on aerobic exercise found that resistance training was followed by moderate-intensity activity. This is believed to be because aerobic exercise helps pump blood, which helps muscles recover more efficiently. Cardio by itself doesn't necessarily burn more fat, but it does increase the number of calories you burn each day. This makes it a great tool to more reliably maintain a calorie deficit and help maintain or lose weight. For competition or just overall health. However, just doing powerlifting without cardio doesn't mean you'll gain weight. Additionally, overall aerobic exercise is best for health and longevity, as highlighted in this systematic review of the effects of aerobic exercise on cholesterol levels.

Does high rep strength training count as cardio or do you have to jump on the treadmill? A 2017 study addressed this issue and came to the conclusion that it is important.

However, it's important to note that from a cardiovascular perspective, it doesn't necessarily matter how you increase your heart rate, but the risks and rewards of overall strength, hypertrophy, and injury risk. important and should be considered.

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For example, doing 10 to 15 squats may pose a higher risk of injury than riding a bike for a few minutes. However, if you happen to be in a training block involving more reps in the lift, just knowing that modality doesn't matter can be an important consideration. So if you're wearing a fitness tracker that tells you that just getting your heart rate up will significantly increase your heart rate, you may not need extra cardio. And if it's about living longer, you should pay attention to how much cardio you do.

When Should Powerlifters Do Cardio?

Your choice of cardio training will vary slightly depending on your current powerlifting training schedule and goals. In a 2017 study, researchers found that subjects who were assigned cardio on the same days as strength training had benefits similar to those who were assigned cardio on rest days after strength training. discovered. However, they observed a decrease in muscle hypertrophy between the two groups, suggesting that if you have muscle-building goals, you should probably choose to schedule cardio on another day. . This concept of waiting to start cardio after strength training is not new, with a 2016 study suggesting that he should start cardio six hours after strength training. increase.

Therefore, if you don`t have the ability or willingness to do cardio on an entirely separate day, try at least to separate them by roughly 6 hours and not do it immediately after lifting. In a 2016 study they looked at the effect of training at different times of day as well as the order of the strength and endurance training and found that if hypertrophy is your goal you can probably get away with doing endurance before or after your strength training and overall there was some evidence to suggest that training in the evening may be better for muscle building. However, as powerlifter you are likely more concerned with strength than hypertrophy and for that a 2003 study determined that strength ability can be compromised for up to 8 hours after a cardio session and particularly in the muscle groups that were directly involved in the cardio.

This would suggest that if you are doing a form of cardio that has a high impact on your quads you may not want to squat that same day or within 8 hours unless you are okay with feeling slightly weaker than you would have otherwise. With the following considerations in mind it would probably be best to separate your cardio and strength as much as you can (6-8 hours) so your body is able to recover before it jumps into a different training modality. However, if you have no choice but to do it continuously, choose your post-lift cardio with intensity, fatigue, and post-session recovery capacity in mind. Some powerlifters may want to spend an entire training block focusing on conditioning and overall physical preparation and stay away from heavy weights for a while.

Should powerlifters do HIIT or LISS?

HIIT is high-intensity interval training, characterized by a very intense workout followed by a lower intensity workout.

LISS is low-intensity, steady-state aerobic exercise that is characterized simply by him staying on one piece of equipment or doing longer periods of exercise at a more moderate pace and intensity (i.e., 30 minutes of cycling). increase. A 2018 meta-analysis suggested that both HIIT and LISS interventions resulted in lower gains in muscle strength compared to the group that did resistance training alone. was found to have little adverse effect on A 2016 study found that aerobic exercise had a similar impact on hypertrophy and strength, regardless of intensity.

Therefore, in terms of pleasure and perceived exertion, powerlifters may be better off choosing moderate intensities. For strength-focused powerlifters, it may not make much of a difference which type of cardio you incorporate. However, when in doubt, do something you enjoy more and delay your cardio and resistance training for at least 6 hours, preferably 24 hours, to reduce the effects on your strength and hypertrophy.

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