Cardiovascular fitness can be defined simply as the body’s ability to get oxygen and blood to the muscles. The shortened term used when referring to cardiovascular exercise is “Cardio”, but the slang term “wind” is also frequently used when referencing endurance. Physical activity becomes cardio work when the pulse quickens and breathing becomes deeper causing the cardiovascular and respiratory systems to work harder. One can improve the efficiency of both systems through regular training. However, too much of this activity can be counter-productive as it forces the body to catabolize muscle tissue.

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TIPS ON TRAINING

Exercise should be pre-meditated, deliberate, and methodical with limited distress. One must make time for structured exercise at least 4 times a week and not overlap this designated time with work, chores or family.

As with dieting, competitors adjust their workout routines depending on where their body is at a certain time, and where they need to be by competition time. As expressed earlier, the cleaner the diet the less time spent in cardio sessions, thus most average about 3-5 days a week (plus routine practice). This number and duration will increase as contest time nears, but not by much. Here’s one competitor’s quote on the subject, “I have found that if I train smarter, more intense, then I can spend less time in the gym. It makes my life more efficient that is so important when managing my time.”

Due to differences in genetics, not all workouts will have the same impact for everyone. The one constant that is repeated throughout the websites of female competitors regarding the key to training, is to continually vary both weight and cardio training.

Weight bearing cardio work, those exercises for that standing is required, are superior to non-weight bearing ones by virtue of having to support one’s own bodyweight throughout the activity. This means that walking or running SHOULD be preferred over cycling or rowing, however one should not forget to account for intensity. That is to say, a moderate walking session, may not be as productive as a fast cycling one.

How Much Cardio is Necessary?

There are a few simple guidelines to follow when determining how much cardio work should be done. But as with every other aspect of training, it all comes down to goal orientation.

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• To gain weight one will find reducing cardio of value, but there is still a need for it in order to maintain health. Twice a week light cardio sessions of 20 minutes is sufficient to provide for these requirements.

• When seeking to lose fat cardio activity is recommended four to six times per week at 40+ minutes per session. However, as discussed earlier, the amount of cardio required for serious training is directly related to the soundness of the dietary and weight training programs.

• For improving cardiovascular fitness in general training three or four times per week for 20 to 40 minutes per session (depending on current level of fitness) will yield good results.

What Type of Cardio Should Be Done?

Cardiovascular training, no matter what the exercise, is categorized based on duration and intensity. When choosing that type of cardio to do keep the ultimate goal in mind.

• If the goal is fat loss but the body is poorly conditioned, begin with low intensity, long duration work such as walking. For the same goal with reasonably good cardiovascular conditioning, one should work out at a level that burns the most calories, i.e. high intensity training (explained in detail below).

• If the goal is to improve general cardiovascular fitness, then moderate intensity work is more appropriate. This is where deep breathing begins, and conversation is labored but possible.

Maximum Heart Rate

The heart rate is the guide for cardiovascular exercise intensity.

• The maximum heart rate (HR max) is the theoretical number of beats per minute that your heart is capable of producing.

• This is found by subtracting your age from 220, e.g. if you’re 40 years old, 220 – 40 = 180 HR max. But this is simply estimation, not an absolute upper limit.

• To measure aerobic exercise intensity, percentage of HR max (%HR max) is often used. If you want to exercise at 60% of your HR max, your heart rate should be (using the example above) around 108 beats per minute.

Target Heart Rate

Your Target Heart Rate is the range of heart beats per minute at that you should work in order to best achieve aerobic fitness. This range is typically between 60% and 80% of your HR max. The bottom end of the scale is best for low intensity training while the top end is for high intensity training.

ADDRESSING THE LOW INTENSITY = FAT LOSS MYTH

Now most people familiar with the claims of low intensity fat loss training are probably shaking there heads right now. Although there is a wee bit of initial truth to this philosophy, further analysis reveals it to be a myth that low intensity training is best for fat loss. The reasoning behind this is simple, more fat is burned for fuel as a percentage of the total calories burned, and high intensity work burns more calories. Now scratching their heads, some readers may be thinking, “What did I just hear?” Okay it’s time to pull out the pictures. Let’s view this from an illustrative vantage point.

Low Intensity (L.I. for short) burns about 50% fat for fuel while High Intensity (H.I.) burns about 40%. This is not a big difference.

But say, for example, one burns 100 calories in 20 minutes of L.I. work, compared to 160 calories in 10 minutes of HI work. Performing HI actually burns more total fat, and does so in only half the time as illustrated below.

Low Intensity
100 calories x 50% = 50 calories

High Intensity
160 calories x 40% = 64 calories

In addition, HI training will also boost the metabolism long AFTER the workout is done. This post-workout fat burning effect does not accompany LI training. Even though HI training is a powerful fat loss tool, it should only be used by those who have already attained a good level of cardiovascular fitness.

The basic idea when trying to lose fat is to create a caloric deficit that prompts the body to release stored energy, a.k.a. fat. The type of training does not matter nearly as much as creating this deficit, bringing us back to the paramount importance of diet and muscle building, but as illustrated above HI training creates this deficit more efficiently than LI training.

The human body is a marvelous machine and as such it responds best to a variety of stimuli. To derive optimal value one’s cardio training should be varied. Here are some examples of ways to diversify this training component.

Equipment – treadmill, stationary bike, stair stepper and elliptical machine

Rather than doing the same old steady-state fixed pace, alternate between fast-blast intervals and recovery paces. A fast-blast interval can last from 30 seconds to several minutes and should be done at an intensity that leaves you barely able to hold out for even a few moments longer. The recovery interval should have the effort level of a casual-paced walk, and is done for one to two minutes to catch your breath.

Classes. A major component among fitness competitors is their use of instructed classes (often taught by them). These groups serve multiple purposes including help with cardio motivation, increased flexibility and core strength, and as great stress relievers. At least two of any group classes per week are recommended, and general course selections included various Step, Boot Camp, Kickboxing, Core training, Yoga, Pilates and Spinning.

The track. Run or walk one lap at a rigorous speed, then walk moderately the next lap. Alternate for 20 minutes.

The climb. Climbing gyms are easy to find, and wall-climbing offers an exciting alternative to more traditional exercise while working the entire body. For those who dislike stretching, climbing stretches the body while providing excitement to the exerciser, and there are different routes for all levels of participants.

The rope. Still one of the single best cardio activities known to (wo)man, the jump rope is simple, inexpensive, convenient and extremely efficient. The best way to improve and monitor your jumping is by timing it. Begin by simply jumping for as long as you can, then take a one minute break and repeat for a total of four repetitions. On successive outings increase the jumping time of each repetition by a very minor amount such as 5 seconds until you become a world class skipper.

The great outdoors. Outdoor exercise is an option that helps break up some the monotony of gym workouts. Several of the women reviewed used this option in conjunction with the gym. That is to say they’d: warm-up with outside walking, jogging or inline skating before lifting; burn additional calories this way after lifting, as well as; utilize the outdoors for independent cardio sessions.

Clenbuterol FAQ: Everything you need to know about Clen
I wrote this because of all the confusion that surrounds this drug. Enjoy.

What is Clenbuterol?

Clenbuterol is a beta-2 agonist and is used in many countries as a broncodilator for the treatment of asthma. Because of it’s long half life, clenbuterol is not FDA approved for medical use. It is a central nervous system stimulant and acts like adrenaline. It shares many of the same side effects as other CNS stimulants like ephedrine. Contrary to popular belief, Clenbuterol has a half life of 35 hours and not 48 hours.

Dosing and Cycling

Clenbuterol comes in 20mcg tablets, although it is also available in syrup, pump and injectable form. Doses are very dependent on how well the user responds to the side effects, but somewhere in the range of 5-8 tablets per day for men and 1-4 tablets a day for women is most common. Clenbuterol loses its thermogenic effects after 6-8 weeks when body temperature drops back to normal. It’s anabolic/anti-catabolic properties fade away at around the 18 day mark. Taking the long half life into consideration, the most effective way of cycling clen is 2 weeks on/ 2 weeks off for no more than 12 weeks. Ephedrine can be used in the off weeks.

Clenbuterol vs Ephedrine vs DNP

Ephedrine will raise metabolic levels by about 2-3 percent and 200mg of DNP raises metabolic levels by about 30 percent. Clenbuterol raises metabolic levels about 10 percent and it can raise body temperature several degrees.

DNP is by far the most effective fat burner but many people will never use it because of the risks associated with it. It also offers no anti-catabolic benefit. Although it does have anti-catabolic effect, ephedrine short half life prevents it from being all that effective.

As far as side effects, Clenbuterol’s are certainly milder than DNP’s, and some would even say milder than an ECA stack. There is no ECA-style crash on Clenbuterol and many users find it easier on the prostate and sex drive. This may in part be due to the fact that Clen is generally used for only 2 weeks at a time.

Side effects

NAUSEA
NERVOUSNESS
DIZZINESS
DROWSINESS
DRY MOUTH
FACIAL FLUSHING
HEADACHE
HEARTBURN
INCREASED BLOOD PRESSURE
INCREASED SWEATING
INSOMNIA
LIGHTHEADEDNESS
MUSCLE CRAMPS
TREMORS
VOMITING
CHEST PAIN

The most significant side effects are muscle cramps, nervousness, headaches, and increased blood pressure.

Muscle cramps can be avoided by drinking 1.5-2 gallons of water and consuming bananas and oranges or supplementing with GNC potassium tablets at 200-400mg a day taken before bed on an empty stomach.

Headaches can easily be avoided with Tylenol Extra Strength taken at the first signs of a headache. You may need to take double the recommended dose.

Common Uses

Post-Cycle Therapy: Clen is used post cycle to aid in recovery. It allows the user to continue eating large amounts of food, without worrying about adding body fat. It also helps the user maintain more of his strength as well as his intensity in the gym. Diet: Roughly the same as on cycle.

Fat loss: The most popular use for Clen, it also increases muscle hardness, vascularity, strength and size on a caloric deficit. For the most significant fat loss, Clen can be stacked with T3. Diet: A high protein(1.5g per lb of bodyweight), moderate carb(0.5g to 1g per lb of bodyweight), low fat diet(0.25g per lb of bodyweight) seems to work best with Clen.

Alternative to Steroids: Clenbuterol has mild steroid-like properties and can be used by non AS using bodybuilder to increase LBM as well as strength and muscle hardness. Diet: A moderate carb, high protein, moderate fat diet work well.

Stimulant/Performance Enhancement: It can be used as a stimulant, but an ECA stack may be a better choice because of it’s much shorter half-life. Diet: To take full advantage of the stimulatory effects of Clen, Carbs must be included in the diet. Keto diet do not work well in this case.

Precautions: Is Clen for you?

The same precautions that apply to Ephedrine must be applied to Clen, although some people find ECA stacks harsher than Clen. It should not be stacked with other CNS stimulants such as Ephedrine and Yohimbine. These combinations are unnecessary and potentially dangerous. Caffeine can be used in moderation before a workout for an extra kick, although its diuretic effects may shift electrolyte balance. Drink more water if you use Caffeine.

What else do I need to know?

Most users that report bad side effects and discontinue use are those who use high doses right at the start of the cycle. The worst side effects occur within the first 3-4 days of use.

A first time user should not exceed 40mcg the first day.

Example of a first cycle:

Day1: 20mcg
Day2: 40mcg
Day3: 60mcg
Day4: 80mcg
Day5: 80mcg(Note: Increase the dose only when the side effects are tolerable)
Day6-Day12: 100mcg
Day13: 80mcg (Tapering is not necessary, but it helps some users get back to normal gradually)
Day14: 60mcg
Day15: off
Day16: off
Day 17: ECA/ NYC stack

Example of a second cycle:

Day1: 60mcg
Day2: 80mcg
Day3: 80mcg
Day4: 100mcg
Day5: 100mcg
Day6-Day12: 120mcg
Day13: 100mcg
Day14: 80mcg
Day15: off
Day16: off
Day 17: ECA/ NYC stack

Do not take Clen Past 4pm and drink plenty of water: 1.5-2 gallons a day.

All brands are not equal when it comes to Clen, different brands will yield different results.

That about covers everything.