Lactic
acid is what causes the burn that you feel after a hard set. It slows
recovery and can contribute to muscle soreness. Since cardio exercise
enhances circulation and oxidation of toxic compounds, your body rids
itself of post workout lactic acid more quickly when you do regular
cardio.
When you add up all of the benefits of cardio, from increasing your
energy levels to improving your bodies ability to utilize nutrients, getting rid of toxins, as well as burning excess bodyfat. It becomes clear that moderate cardio combined
with weight training will help speed your muscle gains.
Here are some good basic guidelines to follow for your cardio workouts:
- Do at least 30 minutes of cardio 3 times per week.
- Work in your Target Heart Rate Zone. To find your "target heart
rate" just subtract your age from 220 to determine your maximum
heart rate. Then multiply that number by 0.65 this will give you your "lower target heart rate level", multiply by 0.8 to determine your "upper target heart rate level".
- To make things easier you can get a exercise heart rate monitors
that you wear on your wrist just like a watch. This will accurately
tell you if you are working at the correct intensity level. These
cardio heart rate monitors are available at most any sporting goods.
- Choose a form of cardio exercise that you enjoy. One type is not
necessarily better then another. There is no "best cardio exercise",
cardio is cardio, it makes no difference what type of cardio you do.
What does matter is how hard you work. Your body will burn the same
number of calories at a certain heart rate whether you are riding an
exercise bike, using the stair master, or hiking through the woods, it
makes no difference in terms of real world results.
Bottom line, don't make the mistake of ignoring cardio and thinking that it will hinder your muscle growth. Virtually all top level bodybuilders these days incorporate regular cardio as part of their training program to help them build BIGGER & LEANER physiques.
