I know that many of you would much rather spend hours burning your muscles on the weight floor than doing cardio. And I've heard all of the the theories behind the reasons why those who are trying to bulk up and get cut will give for not doing cardio. Examples of such statements against endurance training that I have heard range from the conviction that cardio "burns muscle" to evoking the hapless fate of the 1970's running guru Jim Fixx, who died while running due to a rare, hereditary heart condition. "See, cardio is bad for you! Look what happened to him!" was one of the arguments I heard!

But Dwayne Hines II, an NSCA Certified personal trainer, fitness author and business owner who has been in the fitness field for many years contributed the following article to the January/February 2008 issue of AFFA's (Aerobics and Fitness Association of America) "American Fitness" Publication that puts up firm evidence in favor of aerobic training for weight lifters.~christine

The Secret Behind Healthier Muscles

Aerobic Training Gives Weightlifters an Edge.

by Dwayne-Hines II

There is a myth that says weightlifters don't need cardiovascular aerobic conditioning. Many bodybuilders, power-lifters, Olympic-style lifters and recreational lifters debate the necessity of aerobic training and often ignore it. This is especially true for those whose diets and nutritional and chemical intake has succeeded in providing them with a trim middle. After all, if the waist has been whittled down to a desirable size, why worry about spending extra time on aerobic workouts?

Better Muscles Through Angiogenesis

One of the most compelling arguments for the inclusion of aerobic workouts in weightlifters' routines is it helps them become better at lifting due to the effects on muscular blood supply. John Parillo, a bodybuilding trainer in Cincinnati, Ohio, notes that aerobic training increases the number and size of the blood vessels. "Blood vessels are the 'supply routes' that transport oxygen and nutrients to tissues, including muscles, and carry away waste products. The expansion of this circulatory network is called 'cardiovascular density.'" Many combined elements contribute to the expansion of the capillary network in skeletal muscle and also the increase in the diameter of vessels. Acute exercise increases growth factors, the cell receptors and specific proteins ins the muscle cells necessary for vascular remodeling.

Aerobic fitness, via angiogenesis and vascular remodeling, assists [the body] by improving the ability to carry away waste products and deliver oxygen and nutrients for repair, recovery and growth.

Exercise also changes shear stress and flow velocity of the blood in the vessels, which act as stimuli for vessel enlargement. The larger conduit for blood to the muscles is only useful, however, if the heart is strong nought to keep sufficient pressure to pump the blood into these vessels while adequately perfusing the brain and other vital organs. this is where aerobic/endurance training becomes important: improved oxidative capacity (VO2 max) is the primary adaptation to endurance training/aerobic exercise.

During exercise, when working muscles increase their cellular requirements with a demand for more oxygen, this is met by an increased volume of blood and improved cardiac output. Strength and aerobic training are therefore additive and complementary in the way they improve the supply of nutrients and oxygen to the muscles at a cellular level and improve the heart's function. And, according to Adrian Kneeshaw, former editor of the England-based Bodybuilding Monthly, an individual using aerobic training is able to recover faster from exercise, which makes their overall [strength] training more effective.

Health versus Performance

Another reason aerobic training should be a priority is for the good of one's health. There can be a big difference between a physique programmed to look good aesthetically and one that is healthy. Muscle mass helps prevent body fat accumulation, decreases the risk of adult-onset diabetes and maintains functional mobility, while cardiovascular training lowers LDL [bad cholesterol) levels and increases HDL (good cholesterol) levels and has an overall positive effect on the total blood lipid panel.

Consider weightlifter Chuck training's epiphany. "Dr. Ken [Leistner, a chiropractor, personal trainer and writer] really opened my eyes in an earlier issue of Hard-gainer when he responded to a 43-year-old competitive power-lifter who was concerned that his aerobic training was interfering with his squat performance. Dr. Ken told him no one dies because their squat is not heavy enough, but that death usually comes from cardiac dysfunction and degeneration and/or cancer. In shot, he told the lifter, 'You have no business putting your power-lifting performance before your health.' "

According to Chad Hanson of the United States Sports Academy, combined exercise has been shown to be more beneficial than engaging in only one type of exercise. Strength gains are not hindered by the addition of aerobics training into a resistance training program, as long as adequate rest is taken. Combined training has a synergistic effect on sub-maximal endurance, balance, agility and in reducing fat, cholesterol and blood pressure. "

Nothing improves heart health (a major concern for both men and women) like aerobic training. :They are complementary fitness activities. You cannot afford to neglect aerobic fitness and expect to be truly healthy. Remember-Arnold Schwarzenegger runs marathons!

Defining Lean

Finally, there is the aspect of aesthetic improvement. Aerobic training burns more body fat than diet alone. former Mr Olympia, Franco Columbu, points out what a great tool aerobic conditioning is for shaping up in his pamphlet, How to Get the Most Muscularity and Definition. "Whenever I have a problem getting definition fast, I start running. The effects soon become apparent. My midsection shapes up fast and the definition in my thighs improves daily... running has the same [effect]as jumping rope. It speeds up the metabolism, which helps burn off fat, and conditions the body so training with weights becomes easier and [enables] one to train faster."

Aerobic fitness, therefore, should be a part of your training arsenal. It should be seen as an essential tool for shaping and conditioning the body, as well as promoting long-term health.