I you can′t walk every morning without making an inroad into your recovery ability then maybe you need to get in shape. High Intensity cardio (anerobic out of breath running) will hurt your recovery. I know this is a hot topic among HD/HIT guys… So I′ll quote Mike Mentzer:
Here is what I posted in this thread:
Here is what MM says on p169 of HITTMMW:
"Your aerobic training should be performed at what I call a relaxed pace; if you¡¦re gasping for breath while performing your aerobic exercise, that means you¡′re increasing the proportion of sugar being burned for fuel and decreasing the use of body fat. If you can¡′t talk easily while jogging or cycling, you¡′re working to intensely. Perform your aerobics at a conversational pace, and you will be using up to 90 percent stored fat as fuel.
Diet is just as important as increased activity levels in getting you ripped. No matter how active you are, continuing to consume more calories than you burn will keep you from losing fat. The safest and most effective approach to dieting for a contest is to maintain a diet that¡′s lower in calories"
"Remember, as long as you take in fewer calories than you need to meet metabolic and physical activity energy requirements, you¡¦ll lose fat…"
One more thing I would like to add:
You cannot increase muscle mass while cutting weight. You body needs MORE calories than your metabolic and physical activity energy requirements to build muscle. You body needs FEWER calories than your metabolic and physical activity energy requirements to burn fat. (I don′t remember what page that is on)
And for those who say "no cardio" do some research about how low intensity cardio at a conversational pace stimulates production of growth hormones needed for muscle growth. I′ve gone a year lifting without cardio. I see more muscle gains and less fat gains when I mix in some low intensity cardio.
I know MM was against cardio in between workouts when bulking, but he was talking about the out-of-breath anerobic cardio on the treadmill that was popular in his time.
Cardiovascular conditioning (at a conversational pace) from walking, sled pulling, and weighted backpacks can improve sleep quality, energy levels, recovery, reduce the chance of overtraining, improve appetite, digestion, and waste elimination; reduce infection susceptibility, improve flexibility, and stabilize blood glucose and insulin sensitivity, not to mention body fat levels.
Most lifters dont do cardio because they are convinced that it will impact their training. And they are right if they are talking about long duration high intensity cardio.
It has improved my increases from one workout to the next.
With no cardio deadlifts increased one rep each time until I reached 10 reps, and then I added 10% next time.
With light cardio on off days deadlifts increased 4 reps (from 7-11) in one workout, and the next workout I did 10 reps with 10% more!