Cardio For Strength Athletes May Not Be What You Think!

In this video, I address a question that has recently been posed by several individuals: What type of cardio is most beneficial for powerlifters or strength athletes? Even though strength training is central to your performance, incorporating cardio is crucial for maintaining overall health and longevity, both within the sport and in other aspects of life. Considering the various supplements and dietary plans you may be following, it’s essential to ensure your cardiovascular health is well-maintained.

Strength athletes often focus predominantly on their training, but it’s important to recognize that life encompasses more than just strength training. This realization has become clearer to me after four years of retirement.

So, what type of cardio should a strength athlete engage in? The first option that comes to mind for many is jogging. However, this may not be ideal. Given that strength athletes often endure substantial physical stress and may weigh more than the average person, jogging could be detrimental. Instead, walking is generally a more effective and goal-oriented form of cardio.

Back Pained or Not Back Pained?

The specifics of your walking regimen depend on your individual circumstances. If you experience lower back pain or have a history of it, it’s advisable to walk in shorter intervals—around 10 minutes at a time, multiple times a day—and gradually increase your duration as you build up your pain-free capacity. Excessive walking might exacerbate your symptoms, so it’s crucial to avoid this. Nonetheless, walking in small increments can enhance core endurance and overall fitness. As Dr. McGill notes in “Back Mechanic,” walking serves as a natural remedy for back issues, helping to decompress the spine and improve athleticism. However, walking can be a double-edged sword; while it can build core strength and endurance, too much walking too soon can worsen back pain.

For those who are powerlifters or strength athletes without back pain, the type of cardio you engage in should align with your specific goals. Are you aiming to gain weight, lose weight, maintain weight, or improve general physical preparedness? For general fitness, a brisk walk where you swing your arms and elevate your heart rate to around the 130s or 150s (zones 2 or 3) can be beneficial. Walking for 10 to 45 minutes per session, depending on your objectives, is effective. Multiple walks per day can further enhance these benefits.

If you are involved in powerlifting, strongman competitions, Highland Games, or similar activities, jogging should be avoided as it increases the risk of injury. Walking is the preferred method to build capacity. Sprinting is an option, but walking remains the gold standard for strength athletes. Ideally, aim for quick walks of 10 to 20 minutes at a time, preferably after each meal. If a single daily walk is more feasible, aim for a 45 to 60-minute session. As Dr. McGill advises, walk with confidence—maintain good posture, keep your chest up, and walk as though you own the world. Walk frequently, walk briskly, and walk with purpose!

BRIAN DOES ONLINE AND IN-PERSON COACHING!

Back Injured Average Mary or Joe who wants their life back

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