CARDIO and Weightlifting

Cardio is not a popular word among Olympic Weightlifters. Thoughts of getting smaller, losing strength are what come to mind. Not to mention that for many people it’s an extremely boring mindless thing to do. However, there are tremendous benefits of performing cardio and you don’t have to lose your gains and it doesn’t have to be boring.

Russian Research

The Russian’s wrote very scientific journals and books about Weightlifting that have been translated by Bud Charniga in the 80’s. These manuals and books contain the science and theories about Weightlifting. They teach you how to organize your training, how to prepare for competition, how to select the correct volume of training, how to select the correct percentage for a desired outcome and much more.

In the book Managing the Training of the Weightlifter by Laputin and Oleshko it states the following in the section Model characteristics of functional preparedness:

“It is necessary that the body’s key systems – the cardiovascular, respiratory and circulatory systems and that the neuro-muscular, motor, visual, vestibular and auditory apparatuses be at a high level of functioning in order to achieve high results in Weightlifting.”


Daily Cardio

Lately, for the past month I’ve been doing cardio several days a week sometimes daily. I wake up in the morning at 6am and go out for a walk between 10min or 20min. I’d rather walk outside instead of doing it inside a gym where it can get boring. Being outside in the fresh air and nature is much more stimulating to the mind and doesn’t make it boring.

When you’re Weightlifting your body can get very tight and tense. Doing cardio in addition to stretching releases the stresses of lifting. Also, it helps with circulation to improve recovery.

Tips for supplementing Weightlifting with cardio:

  • Walk or run in the morning and outside instead of inside a gym
  • 10min walks or 10min runs
  • 3 to 4 times a week
  • Brisk walk or light jog

Benefits of cardio:

  • Reduced stress
  • Increased energy
  • Reduced body fat
  • Improved insulin sensitivity

Get your cardio done while lifting your weights. While lifting weights is fun and great it’s important to touch on other parts of your fitness to live a more complete and whole lifestyle. Lifting weights gets you strong but performing cardio doesn’t always have to be boring and don’t think that you’re going to lose your gains.


Josue Cano

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