The Best Aerobic Exercise
Program For Bodybuilders

"Maximize your aerobic exercise program
without sacrificing muscle mass!"

The best aerobic exercise program for anyone wanting to strip away unwanted body fat while preserving lean muscle mass, is without a doubt High Intensity Interval Training or H.I.I.T.

While the popular myth that any type of aerobic exercise will cause you to lose hard earned muscle mass is still prevalent, the truth is that short duration high intensity bouts of aerobic exercise allow you to burn fat while still maintaining your muscle mass.

From experienced bodybuilders to beginner weekend warrior types alike, the mere mention of aerobic exercise can cause a reaction similar to finding out that you’re being audited by the I.R.S!

Let’s face it, most people absolutely hate aerobic exercise. So much so, that a few of these people have even sunk so low as to make up false and misleading information, discouraging fellow muscle heads from adding an aerobic exercise program to their routines.

In an attempt to absolve cardio, and drag it from the festering cesspool of bodybuilding purgatory, I've compiled some interesting facts and observations that point the way toward a more efficient and effective aerobic exercise program.

The Best Aerobic Exercise Program...

Regular aerobic exercise has been proven to add the following benefits to your life:

• Your body will take in more oxygen, and begin to maximize the amount of oxygen in your blood stream.
  
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• Your body will release more endorphins. Endorphins act as the body’ s natural pain killer.
  
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• Reduce your risk of coronary artery disease
  
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• Reduce your risk of hypertension. (high blood pressure)
  
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• Reduce you risk of stroke
  
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• Reduce your risk of developing type 2 diabetes
  
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• Manage your weight
  
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• Boost your mood
  
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• Build strong bones
  
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• Improve sexual performance

As you can see, regular aerobic exercise has some impressive benefits. Be aware however, that when performed incorrectly, H.I.I.T. just like any other form of aerobic exercise can lead to muscle breakdown.

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Before adding H.I.I.T. or any other type of aerobic exercise to your mass and strength gaining program, it's important to understand your body’ s caloric maintenance levels. It is also important to realize that an increase in cardiovascular exercise will increase your caloric needs.

I have personally never witnessed anybody who performed a H.I.I.T. aerobic training session correctly and paid attention to their diet, wind up losing appreciable amounts of lean muscle mass.

The basic premise behind this type of workout philosophy is stated in the name, High Intensity Interval Training. The trick to this type of training is performing the high intensity portion of the workout. This means that you will need to go outside of your comfort zone in order to achieve the benefits associated with H.I.I.T.

If you are only following a few of the principles of the H.I.I.T. workout, but disregarding any other aspects, then you will certainly not achieve the success you are looking for.

In order to ensure that your aerobic exercise program starts off on the right foot, follow these basic principles:

• Focus on completing 3 to 5 H.I.I.T. cardio sessions per week, depending on your specific goals.
  
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• Limit each session to 30 minutes max.
  
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• For greater fat loss benefit, perform all H.I.I.T. cardio sessions immediately upon waking.
  
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• Don’t eat any meals for 30 minutes following your cardio.
  
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• Drink plenty of water following the workout
  
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• Always incorporate a warm-up and cool-down phase into your workout.
  
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• Make sure to increase the intensity of the workouts as they begin to feel easy.

Below is an example of a High Intensity Interval Training workout for a treadmill...

Begin your aerobic workout at a steady, comfortable walk for the first two-minute interval.

• Gradually increase the pace to a brisk walk for the next two-minute interval.
  
• Increase the pace again to a moderate jog for two more minutes.
  
  Up to this point we have been focused on gradually increasing the pace in order to bring our heart rate up to the level we will need it at to begin the higher intensity portion of the workout. It's important to take the time to properly prepare your body for the shock that you are going to put it through.
• Bump the intensity up another notch to a decent jog; hold this intensity for two minutes.
  
• Decrease the speed back down to the initial moderate jog level for two minutes.

It's important to use the time with the decrease speed to regain your strength and mentally prepare yourself for the next interval.

• Increase the speed up above the decent jog to a brisk run, for two minutes.

At this point, you should be fairly winded and wondering how you I ever talked your into this aerobic training program. Just hang on a few more minutes. I promise that the workout will soon come to an end!

• Decrease the speed back down to the decent jog level for two minutes.
  
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• Increase the speed up past the brisk run to just below an all out sprint for two minutes.
  
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• Decrease the speed back down to the brisk run for two minutes.
  
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• Again decrease the speed down to the decent jog level for one minute.
  
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• Again decrease the speed down to the moderate jog for one minute.
  
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• Decrease the speed down to a brisk walk for one minute.
  
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• Decrease the speed down to a moderate walk for one minute.
  

Presto, your first H.I.I.T. aerobic workout is now complete. Total time to completion a mere 22 minutes. Short, sweet, and if performed properly, very challenging.

The H.I.I.T. approach can be incorporated into any type of aerobic exercise program from swimming to hiking and walking. In order to incorporate H.I.I.T. principles into other cardiovascular exercises, simply follow the outline provided above.

Hopefully, this helped to uncover some of the truths and to clear up some of the misinformation surrounding aerobic training. Now that you know how to perform a H.I.I.T. aerobic exercise program, there should be no reason to exclude it from your regular workout routine!

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