Dana Linn Bailey helps fasted cardio, steady-state cardio, and HIIT exercises to assist fats loss.
Final up to date on January thirteenth, 2025
Whereas bodybuilders prioritize weight coaching, cardio is important for coronary heart well being, endurance, and fat loss, particularly throughout cutting phases. Skilled bodybuilders strategy cardio strategically, to not compromise the muscle mass they’ve labored so laborious to construct.
2013 Women’s Physique Olympia champion Dana Linn Bailey not too long ago shared her cardio routine as a part of her eight-week transformation problem for the brand new yr. Bailey begins her day at 6:00 a.m. with coffee. By 6:30 a.m., she’s on her Peloton Bike, powering by way of a targeted 20-minute exercise.
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Fasted Cardio or Not
Bailey prefers fasted cardio. “The thought behind fasted cardio is that as an alternative of utilizing glycogen for vitality, you’re utilizing fats shops since you want vitality to carry out,” Bailey acknowledged.
Whereas Bailey acknowledges that she isn’t totally certain of the precise science, a 2015 overview in The British Journal of Vitamin helps the idea, discovering elevated fats oxidation (changing fats into vitality) throughout cardio in a fasted state. (1) Bailey chooses black espresso with out milk earlier than her exercises to maintain her physique calorie-free.
HIIT Cardio or Regular-State Cardio
Bailey explains that each types of cardio have advantages. The selection comes down to non-public choice.
Bodybuilders usually favor steady-state cardio as a result of it aligns with their calorie-deficit goals. This helps keep away from extreme calorie burn that would result in muscle loss. Regular-state cardio usually requires longer durations at a reasonable tempo, often half-hour or extra.
“Consider getting on a treadmill, perhaps on an incline like quick walking,” Bailey envisioned. “When you’re a extremely good runner, it could be like a extremely gradual jog or the elliptical. When you’re on a Peloton bike, it’s only a fixed tempo, one thing to keep up for 30-plus minutes.”
Bailey believes high-intensity interval coaching (HIIT) provides extra “bang to your buck.” Classes are fast, usually lasting 10 to 25 minutes. Bailey feels the exercises are partaking and thrilling. “It’s extra enjoyable; it’s intervals. You’re going quick, recovering, and the most important optimistic is it has what you name an ‘afterburn impact.”’
After HIIT exercises, the physique continues to burn energy at an elevated charge even after exercising. (2) Bailey notes that afterburn usually fades inside half-hour to an hour with steady-state cardio.
Exercise
After her cardio session, Bailey prepares her every day meals, together with white hen chili for dinner, which simmers whereas she trains. Bailey performs higher throughout exercises on an empty abdomen. Consuming beforehand makes her really feel heavy and sluggish. When she does eat beforehand, she permits for at the very least an hour to go earlier than hitting the health club.
“I really practice one of the best fasted energy-wise. I really feel lighter. Some individuals should eat once they practice. I simply don’t should,” Bailey expressed.
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References
- Vieira, A. F., Costa, R. R., Macedo, R. C., Coconcelli, L., & Kruel, L. F. (2016). Results of cardio train carried out in fasted v. fed state on fats and carbohydrate metabolism in adults: a scientific overview and meta-analysis. The British journal of vitamin, 116(7), 1153–1164. https://doi.org/10.1017/S0007114516003160
- LaForgia, J., Withers, R. T., & Gore, C. J. (2006). Results of train depth and length on the surplus post-exercise oxygen consumption. Journal of sports activities sciences, 24(12), 1247–1264. https://doi.org/10.1080/02640410600552064
Featured picture: @danalinnbailey on Instagram