Anabolic Cardio

24 Jul No Comments Rolandas Fitness, Natural Bodybuilding London

One of the most popular topics in many gyms – what type of training or training method is the best? The discussion is always open and gets escalated over and over again. The reason nobody can get a consensus – there is no one best way of training. Almost every training method has its scientific justification. It is the matter of how smart the knowledge is used applying the right training for the particular individual with the specific lifestyle, genetics, fitness levels and goals.

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Smart use of cardio can help build muscles

The great example of this – anabolic cardio. Everyone thinks, the only way to stimulate, build muscle is doing weight training. While lifting weights is the prime thing to do, building a stacked up physique, cardio also can be a noticeable contribution to muscle development.

Cardio training method to build muslces

At rest only 20% of blood goes to muscle (despite the fact that muscles make up about half of the total body mass). Capillary beds in muscles are not supplied with blood (sphincter valves near their origin at arterioles keep the capillary beds closed). During cardio exercises cardio output (stroke volume and beats per minute) can raise up to 75%. Furthermore, capillary beds in muscles open up and the percent of blood that goes directly to skeletal muscles – doubles. More blood pumped and higher percent distributed to muscles – more oxygen and nutrients supplied.

Putting these facts to use – cardio becomes anabolic. On days, resting from weight training, light (50-60% of maximum heart rate) 20-30 minutes cardio improves nutrients supply to muscle, speeding up muscle recovery form weight training. Quicker muscle tissue repair allows more frequent weight training sessions, which makes muscle build up faster.

This example perfectly illustrates that best results are achieved by more than just one magical training routine, method or type of training. It is about understanding human physiology, synchronising sports science facts and getting the best mix of all training types and methods to reach your goals in the quickest and most efficient way possible.

Train smart, contact Rolandas’PT4U, former east London personal trainer now offering online personal training services.


Rolandas Malinauskas is online personal trainer with 12 years personal training experience in east London and decorated natural bodybuilder – Natural Physique Association (NPA) Mike Williams Classic 2011 Men’s Lightweight Champion, NPA Mike Williams Classic 2011 Men's Overall Vice-champion and NPA British Championship 2011 Men’s Lightweight Vice-champion. Rolandas has been dedicated to natural bodybuilding for over 18 years now. 3 out of 12 years of personal training career Rolandas has been consulting on one of the biggest schemes of Exercise on GP Referral in London (Islington), allowing him to treat lower back, knee pain, cardiovascular problems, arthritis etc.