Cardio Isn’t Hardio: A Powerlifter’s Guide to Getting Started.
Cardio Isn't Hardio - unless you're a powerlifter. The truth is that it can be a great way to improve your strength and stamina, as well as help you recover from a workout more quickly.
BENEFITS
Here are some of the benefits of maintaining a good cardio routine:
1. Improve lifting capacity. Training as a powerlifter is a test of endurance. While the actual act of powerlifting requires explosive strength, the training that gets you there is a long haul. You push yourself through hour after hour of gym time chasing gains and breaking limits. The mental focus and dedication to get there is a true test of stamina. Cardio helps you stay on track by rounding out your routine and fostering the perseverance you need to keep going. Being able to perform more work overall will only make you better at it.
2. Reduce soft fat. Overall fat reduction isn't necessarily relevant for powerlifting, but it's still a crucial point to be aware of. You're watching your weight and body composition. 200lbs of flubber vs 200lbs of lean mass with an appropriate volume of visceral fat look and function very differently. When considering the overall look and composition you want, body fat plays a role. Cardio can help you manage and reduce unnecessary soft body fat.
3. Improve heart health, improve performance. Powerlifting isn't easy on the body, and your heart is no exception. Cardio helps to keep your heart healthy and functioning properly, which is crucial for powerlifters. It doesn't just help with recovery, it can actually make you stronger. When you do it regularly, your body adapts by becoming more efficient at using oxygen. This increased efficiency supports an overall improvement in performance.
4. Reduce stress and improve cognitive function. When work, family, and life in general are weighing on your mind, you need clarity. Dedicating time to cardio can help clear your head and give you the space you need to sort through it all. Improving cognitive function helps you process the details of the day with more attenuated focus and clarity. As an added bonus, physiologically speaking, the release of dopamines triggered by cardio serves as a natural stress reliever.
5. Expediate recovery. Cardio helps with faster recovery from your workout sessions by increasing blood flow and promoting healing. The increased blood flow aids in the delivery of nutrients to your muscle tissues, which helps them recover faster as well as helping to remove waste products that can build up during an intense workout and cause DOMS. The sooner you feel better, the sooner you can hit it harder.
HOW AND WHEN TO HIT IT
Now that you know a few benefits, let's look at some ways to get started.
Your approach to cardio will be based on your training goals and schedule, as well as the fun factor. The goal should be to choose activities that build on your powerlifting routine and compliment your performance without causing any setbacks. A study conducted in 2017 found that those who did cardio and strength training on the same day progressed at a similar rate as those who had a rest day from lifting, however, they observed an increase in hypertrophy in the group who alternated days for strength training and cardio which suggests that if gaining mass is one of your goals, you should opt to alternate days from strength and cardio training.
In a study from 2016, researchers looked at the effects of training at different times of day as well as the order of the strength and endurance sessions. Results indicate that subjects who sought hypertrophy achieved results when they did cardio on the same day as strength training. Some evidence suggested further benefits of training in the evening. Another study from 2016 suggests that the benefits increase with a rest period of at least 6 hours. So, if your schedule doesn't allow for alternating days, taking a solid break between routines will be beneficial.
As a powerlifter, though, you inevitably care more about strength than overall mass. A study in 2003 found that after doing cardio, the muscles used may be weaker for up to 8 hours. To paraphrase, you probably don't want to hit the rowing machine on a day that you'll be focusing on beefing up your upper body. Maximize your results by mixing it up.
That being said, if time constraints require that you must do both cardio and lifting in the same session, it is better to lift first. Take into account your level of intensity and fatigue when making this decision, as well as your recovery time. You may want to spend an entire block of training time focusing on conditioning instead of heavy weights.
HIIT, LISS, or Resistance
You've read this far and by now you probably just want to get to the gym. So the last remaining question is this: What works best?
Here's an easy guide to the pros and cons of HIIT, LISS, and Resistance training.
HIIT - High Intensity Interval Training
PROS: Is a good fat burner.
Can be done anywhere.
Long-term training can lower blood pressure.
CONS: Can cause dizziness.
Is easy to overdo it when starting out- can cause soreness due to intensity.
Higher risk of injury than other routines.
LISS - Low Intensity Steady State
PROS: Is more gentle on the body than HIIT.
Is good for fat loss.
Is a good recovery workout after intense strength training.
CONS: Can be boring.
Takes longer to see results than with HIIT.
Increased risk of repetitive movement injuries.
Resistance Training
PROS: Can increase muscle mass and strength.
Low risk of injury when done correctly.
Free-form improves muscular endurance, power, and stability.
CONS: Time consuming- takes more time to achieve desired results.
When done with weight machines, smaller stabilizing muscles can be neglected.
Let's get started!
To be clear, cardio doesn't have to mean running on a treadmill for hours. In fact, powerlifters should avoid long-duration, high-intensity activities. This type of exercise can actually lead to increased levels of the stress hormone cortisol, which can interfere with muscle growth. In terms of being cortisol-conscious, moderate-to-long duration, low-intensity cardio is where it's at. Cortisol spikes are natural, but understanding your body and how it responds to exercise gives you the power to maximize and monsterize.
Treadmill
Use that crazy focus! If you can be mentally attenuated to your body enough to train yourself to lift 600lbs, you can maintain an elevated heart rate on the treadmill. Don't overthink it, just get on that beast and walk. All you really need to start is a brisk walk for 20 - 30 minutes. Elevate your heart rate but keep it comfortable. As long as you know how to walk, you’ll be fine.
Rowing Machine
This is a great upper-body workout that increases your heart rate while engaging all muscle groups in your core. For a HIIT style row you can push for greater distance in shorter time or switch to a LISS style row and do time intervals with lower speed and resistance. Since this focuses on your upper body, if you're going to do it on the same day as upper body strength training, it is advisable to do it as LISS as a post-workout recovery.
Swimming
If you don't have access to a pool, try getting your cardio done in the open water. Due to the demands of powerlifting, the low impact on your joints makes it an ideal option. Swimming is incredibly low-impact and great for increasing fitness levels without straining your joints or muscles. The combination of power and endurance will help build stamina and develop muscle all over your body.
Stair Climber
This machine is the perfect combination of cardio and strength training. Use it as a HIIT exercise by sprinting up the stairs for short bursts of time or go at it with a LISS style approach, slowly taking each step at a consistent speed. It will target your quads, hamstrings, calves and glutes all at once. This is a great way to get a well-rounded lower body workout in one shot.
Air Bike
The air bike is probably the most hated cardio machine ever created. It's also extremely effective. It's like the bastard child of an elliptical and a regular exercise bike. It peddles like a bike but has handlebars like an elliptical. The resistance is created by wind, hence the name "Air Bike". By using multiple muscle groups at once it is much more intense than a regular bike and can be overwhelming for a beginner.
Remember, cardio doesn't have to be a four letter word. New habits can be difficult but when taken in stride and developed complimentary to your established and successful routines, they become an easy addition. Cardio is an essential part of an overall fitness regime. Cardio isn't hardio - it just takes a little bit of effort and consistency to make it an enjoyable habit!
So get out there, powerlifters, and show those Cardio-Gods who's the real boss!
Happy Cardio-ing!
