While bodybuilders prioritize weight training, cardio is essential for heart health, endurance, and fat loss, especially during cutting phases. Professional bodybuilders approach cardio strategically, not to compromise the muscle mass they’ve worked so hard to build.
2013 Women’s Physique Olympia champion Dana Linn Bailey recently shared her cardio routine as part of her eight-week transformation challenge for the new year. Bailey starts her day at 6:00 a.m. with coffee. By 6:30 a.m., she’s on her Peloton Bike, powering through a focused 20-minute workout.
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Fasted Cardio or Not
Bailey prefers fasted cardio. “The idea behind fasted cardio is that instead of using glycogen for energy, you’re using fat stores because you need energy to perform,” Bailey stated.
While Bailey acknowledges that she isn’t entirely sure of the exact science, a 2015 review in The British Journal of Nutrition supports the concept, finding increased fat oxidation (converting fat into energy) during cardio in a fasted state. (1) Bailey chooses black coffee without milk before her workouts to keep her body calorie-free.
HIIT Cardio or Steady-State Cardio
Bailey explains that both forms of cardio have benefits. The choice comes down to personal preference.
Bodybuilders often favor steady-state cardio because it aligns with their calorie-deficit goals. This helps avoid excessive calorie burn that could lead to muscle loss. Steady-state cardio typically requires longer durations at a moderate pace, usually 30 minutes or more.
“Think of getting on a treadmill, maybe on an incline like fast walking,” Bailey envisioned. “If you’re a really good runner, it would be like a really slow jog or the elliptical. If you’re on a Peloton bike, it’s just a constant pace, something to maintain for 30-plus minutes.”
Bailey believes high-intensity interval training (HIIT) offers more “bang for your buck.” Sessions are quick, typically lasting 10 to 25 minutes. Bailey feels the workouts are engaging and exciting. “It’s more fun; it’s intervals. You’re going fast, recovering, and the biggest positive is it has what you call an ‘afterburn effect.”’
After HIIT workouts, the body continues to burn calories at an elevated rate even after exercising. (2) Bailey notes that afterburn typically fades within 30 minutes to an hour with steady-state cardio.
Workout
After her cardio session, Bailey prepares her daily meals, including white chicken chili for dinner, which simmers while she trains. Bailey performs better during workouts on an empty stomach. Eating beforehand makes her feel heavy and sluggish. When she does eat beforehand, she allows for at least an hour to pass before hitting the gym.
“I actually train the best fasted energy-wise. I feel lighter. Some people have to eat when they train. I just don’t have to,” Bailey expressed.
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References
- Vieira, A. F., Costa, R. R., Macedo, R. C., Coconcelli, L., & Kruel, L. F. (2016). Effects of aerobic exercise performed in fasted v. fed state on fat and carbohydrate metabolism in adults: a systematic review and meta-analysis. The British journal of nutrition, 116(7), 1153–1164. https://doi.org/10.1017/S0007114516003160
- LaForgia, J., Withers, R. T., & Gore, C. J. (2006). Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. Journal of sports sciences, 24(12), 1247–1264. https://doi.org/10.1080/02640410600552064
Featured image: @danalinnbailey on Instagram
