We always have to keep our ultimate goals in front of us or anything we do will seem arbitrary and eventually we will conclude that they are note worth doing. Aerobics, is one of those necessary activities that most Bodybuilders (and normal citizens) do not like to do. It’s long, it’s boring, it is perceived as a waste of time and does not feed the ego. At least when we are lifting weights I am totally aware of my swollen arms, shoulders, lats, back and legs. But, with the performance of aerobics none of these things is very noticeable. Thus, I am inclined to forget (very conveniently) to include aerobics in my regimen. Recently, I saw something written that equated prepping for aerobics to passing through the various stages of grief outlined the book, “On Death and Dying” by Elizabeth Kubler Ross. I laughed myself silly when I read this.
Aerobics is absolutely necessary to the Bodybuilder for various reasons:
1.) Aerobics benefits cardiovascular health. It Strengthens the heart and blood vessels through which our vital life force — blood — passes to deliver nutrient and oxygen rich blood to the entire body and transport all of the waste products produced by our bodies to the exterior of our bodies for disposal.
2.) Aerobics improves overall fitness to our bodies allowing us to better perform daily tasks both mild and extreme. It enables our bodies to engage in athletics and other very rigorous activities as we wish by increasing our conditioning to a point where enhanced sports activities is possible and sought after.
3.) Aerobics improves our internal organ capacity to work and do their designated tasks in support of our bodies. The liver is much more efficient due to the increased blood flow sent to it. The mind is much more alert. The digestive system processes food at a much higher degree of efficiency. The kidneys produce urine at a much higher rate keeping them open and flushed thus eliminating toxins that accumulate in the body during strenuous sessions of exertion.
4.) Aerobics as they interact in a more efficient way with the heart and blood.
5.) For the Bodybuilder, Aerobics burns calories that otherwise would be stored as fat. We train as hard as we can and then later we do Aerobics on the machine of our choosing to burn those extra calories that are on their way to our butt, guts, and legs. Aerobics are particularly important the closer we get to “Show Time.”
Here is a regimen that you may want to employ to aid your fat loss in your body as you approach a contest or are approaching your goal. There is no “Magic Formula” so just see this regimen as one that works but can be modified to suit your goals along your timeline for accomplishment.
Aerobic Regimen:
Start far enough out from your contest to allow your body to get into a rhythm of doing Aerobics and so that you can increase the intensity or duration to get the best results. Feel free to plug in a good book on Kindle or a movie via Netflix. Music of your choosing also works
14 Weeks Out from Contest
Do Aerobics for 15 Minutes per day X 6 days per week
13 Weeks Out from Contest
Aerobics for 20 Minutes per day X 6 days per week
12 Weeks Out from Contest
Aerobics for 25 Minutes per day X 6 days per week
11 Weeks Out from Contest
Aerobics for 30 Minutes per day X 6 days per week
10 Weeks Out from Contest
Aerobics for 35 Minutes per day X 6 days per week
9 Weeks Out from Contest
Aerobics for 40 Minutes per day X 6 days per week
8 Weeks Out from Contest
Aerobics for 45 Minutes per day X 6 days per week
7 Weeks Out from Contest
Aerobics for 50 Minutes x 2 per day X 6 days per week
6 Weeks Out from Contest
Aerobics for 50 Minutes x 2 per day X 6 days per week
5 Weeks Out from Contest
Aerobics for 50 Minutes x 2 per day X 6 days per week
4 Weeks Out from Contest
Aerobics for 50 Minutes x 2 per day X 6 days per week
3 Weeks Out from Contest
Aerobics for 50 Minutes x 2 per day X 6 days per week
2 Weeks Out from Contest
Aerobics for 50 Minutes x 2 per day X 6 days per week
1 Week Out from Contest
Aerobics for 50 Minutes x 2 per day until 3 days out from Contest—Then stop
Note that as you get closer to the contest the Aerobics sessions get longer and then stabilize at 50 Minutes x 2 per day. This regimen coupled with regular weight training, diet, supplements, and posing will greatly aid you in your quest to come to the stage as lean as possible.
Again, there is “No Magic Formula” but Aerobics is part of the overall plan to get Bodybuilders and anyone else who is seeking a lean frame to employ.
I hope you get a feel for the slow increase in the time spent doing Aerobics. This gradual increase allows the body to adjust slowly to the increased time demand required to burn calories.
Never let Aerobics become an after thought Make it part of the regular training routine.
This is “OUR TIME” so keep pressing no matter what the goals you set for yourself.
Until Next Time!
Douglas E. Graham, Lt Col, USAF, (ret)
Six Pack and Senior 