It is something that plays a large role in the lives of almost every competitor. Cardio is required by 95% of physique athletes to go from lean to stage lean. Now, for the average trainee looking to improve their physique, the most important aspect of their cardio regime may simply be to “get it done”, but for those of us who are looking to leave no stone unturned in our quest to present our best possible physique on stage, the details of the cardio regime can be the difference between a competition winning physique and just making up the numbers.
To help decide how to best implement cardio into our routine, we need to understand exactly what we are trying to achieve by doing so. Put simply, that is to reduce body fat to competition levels whilst having the minimum negative impact possible on muscle gains. This is important to understand as most types of cardio activity, with the exception of high intensity sprints, will cause metabolic and muscular adaptions that are quite the opposite of those adaptions caused as a result of intense weight training. It is therefore required that the trainee implement their cardio routine without causing the body to start to adapt to its stimulus as those adaptions would prove counterproductive when it comes to the building and maintaining of muscle mass.
With the goal of the contest prep and the increase in cardio being to efficiently burn body fat, it is useful to understand how stored body fat is utilized as a fuel source as there are 3 stages that must be completed before the stored fat is oxidized:
1. Mobilization – The first stage is the breakdown of stored fat inside the fat cell.
2. Transportation – Once released from the cell the fatty acids are transported throughout the bloodstream.
3. Oxidation – The burning of the fat for energy in the cells mitochondria in the tissue that needs it.
These 3 stages though, do work independently and just because a fatty acid is freed from the fat cell and enters the bloodstream, does not mean that it will be burned for energy. If it is required as a fuel source then it will be, otherwise it will circulate in the bloodstream before being re-stored.
The mobilization of fatty acids is primarily controlled by hormones and it is initiated in response to an energy shortage. Regardless of the intensity of the activity the body is currently undertaking, walking, intense weight training or even just having a chat, if energy levels are low fatty acids mobilization can occur. Transportation is related to blood flow, so whilst it too can occur at any training intensity, it is important to note that it may be restricted at certain times or to certain areas. This is often the controlling factor for those who are attempting to lose their “stubborn fat”, such as a lean individual close to competition shape, but storing a little excess body fat on their lower stomach for example. It is often difficult to lose primarily as a result of restricted blood flow to the area.
When it comes to the oxidation of the fatty acids, this is where the intensity of the activity does come into play as fat can only directly be burned as a fuel source during periods of low intensity activity. The breakdown of fatty acids cannot occur rapidly enough at higher intensities where instead glycogen would be required.
So now we have a better understanding of the processes involved in fat burning, in part 2 I will look at the different methods of cardio that are commonly used, discuss advantages and disadvantages of each as well as relate how they would fit into a competitor’s routine to best accomplish the goal of fat burning with minimal impact on muscle mass.
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