If you’re a new weightlifter that’s wondering why they can’t increase their work capacity, there’s a good chance that your current level of cardio conditioning is to blame.
While there’s often an “anti-cardio” sentiment among newbie lifters, the fact remains that the benefits of regular cardio as weightlifter far outweigh the potential downsides. Despite popular belief, doing cardio will not have an inverse effect on muscle growth unless you’re starving yourself and running marathons every other day.
Unless you figure out how to increase your work capacity through better cardiovascular health, you’re inevitably going to plateau and struggle to put more weight on the bar. Furthermore, burning fat via cardio is inevitably going to make you appear more aesthetic as your muscles pop and you keep yourself looking trim around your waist.
So, what do you need to know if you want to step up your cardio?
Cut Out Your Unhealthy Habits
Simply put, you’re going to need to rethink what you put into your body beyond your diet if you want better results from your cardio. This means that habits such as smoking should go out the window and you need to cut down on beer or mixed drinks as well.
Thankfully, you can replace such vices in such a way that they take less of a toll on your body. For example, you can stop smoking with the help of the best vape juice that suits your flavor preference without the negative effects on your lungs. Similarly, you don’t have to stop drinking entirely but clear spirits with soda water are much less calorically dense versus beer or mixed drinks. Think of it like this: if something is considered “bad for you” health-wise, it’s not doing your cardio any favors.
Get Your Rest
Just like your body needs to recover from lifting sessions, the same rules apply in regard to your cardio conditioning. If you aren’t sleeping enough, you’re only sabotaging yourself. You can’t get away with four or five hours of sleep in addition to lifting if you want to improve your 5K time or bike for hours on end. Similarly, rest is crucial to avoiding common running injuries such as shin splints in addition to general soreness.
Take it Slow
Many people screw up in regard to cardio-based training because they try to do way too much too quickly. Don’t be ashamed of having a slow mile time or only being able to do cardio in short bursts when you’re first starting out. As is the case with weightlifting, everyone “starts with the bar” and has to work their way up.
For example, consider cardio as a way to recover from your lifting days rather than trying to double-dip the two. Doing both in the same day is certainly possible once you’ve built up a base level of fitness, but until then keep them separate.
You Don’t Have to Run
Many lifters find themselves absolutely miserable on the treadmill which doesn’t come as much of a surprise. Here’s the thing, though: running is not the only form of cardio. Sure, it’s arguably the most efficient when you look at time spent versus calories burned, but why put yourself through torture if you’re not going to enjoy yourself?
It may sound cliche, but the best type of cardio is the kind that you actually stick to. Whether it’s biking, swimming or playing a sport, anything that gets your heart-rate up for an extended period of time is a plus.
Increasing your work capacity through cardio is an absolute must for new lifters who want to perform at the highest level possible. Keep these tips in the back of your mind when it comes to your conditioning to understand what might be holding you back.
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