Is Cbum Fitness Cardio Too? The Truth About Its Results

Yes, Cbum Fitness incorporates cardio exercises.

Cbum Fitness, developed by the iconic bodybuilder Chris Bumstead, is widely recognized for its comprehensive strength training routines that sculpt incredible physiques. But a common question among enthusiasts is whether cardio plays a role in this fitness program. For anyone wondering if Cbum Fitness incorporates cardio into its methodology, the short answer is yes. While the focus is on strength and hypertrophy, cardio is not ignored. It plays a vital role in the overall fitness regimen, especially for those aiming to optimize endurance, heart health, and fat loss.

In this blog, I will take you through Is Cbum Fitness Cardio Too? Why it’s important, and how you can make it a part of your routine for well-rounded results.

Cbum Fitness

Chris Bumstead’s approach to fitness is not just about lifting heavy weights and building muscle. It’s about creating a complete, balanced physique. In Cbum Fitness, strength training, and cardio work hand-in-hand to help you become the best version of yourself. Cardio, in this sense, is used to enhance the results you get from lifting weights, while also improving heart health and fat metabolism.

While the primary emphasis is on strength training, cardio is used strategically to supplement workouts. The program offers flexibility, allowing you to adjust the intensity and type of cardio based on your goals—whether you’re aiming for muscle definition, endurance, or overall fitness.

How Cardio Complements Strength Training

Strength training alone can bring significant improvements in muscle mass and strength. However, if you neglect cardio, you might miss out on essential health benefits, including cardiovascular endurance, improved fat metabolism, and overall conditioning. Cardio works in tandem with strength training to:

• Enhance fat loss, especially during competition prep or when cutting down weight.
• Improve endurance, allowing you to perform better in weightlifting sessions.
• Support cardiovascular health by strengthening your heart and lungs.
• Promote active recovery and reduce muscle soreness between workouts.

By incorporating cardio into your fitness routine, you create a more holistic approach to health, which can accelerate your results and improve overall well-being.

Cbum Fitness & Cardio Exercises

Cbum Fitness does include cardio exercises, but it’s not the primary focus. Cardio is included as a complementary component, allowing for flexibility depending on your fitness level and goals. If you’re preparing for a bodybuilding competition or just aiming to get leaner, cardio becomes more prominent in the routine. Conversely, if you’re in a bulking phase, it might take a backseat but is still recommended for overall health.

Targeted Cardio in Cbum Fitness

One of the ways cardio is incorporated into Cbum Fitness is through targeted cardio sessions. These sessions are often prescribed based on individual goals, whether you’re aiming for fat loss, muscle endurance, or cardiovascular fitness. Here’s how Cbum Fitness utilizes targeted cardio:

Supplemental Cardio

While Cbum Fitness is largely about hypertrophy and strength, supplemental cardio is recommended as part of a balanced program. Chris Bumstead often advises adding cardio sessions alongside strength training, typically on off days or after lifting sessions. This could include moderate-intensity activities like:

• Running or jogging: Helps boost cardiovascular endurance while burning calories.
• Cycling: A low-impact option that’s easy on the joints but effective for fat burning.
• Swimming: A full-body workout that offers both cardiovascular and muscular endurance benefits.

This form of cardio supplements the gains made during strength training, ensuring that you don’t sacrifice muscle while trying to lose fat.

Intensity and Duration

The intensity and duration of cardio in Cbum Fitness can vary greatly depending on your fitness level, goals, and the phase of your program. For instance:

• Competition Prep: When preparing for a competition, cardio becomes more intense and frequent. Chris Bumstead himself has mentioned increasing cardio during the cutting phase to help with fat loss and muscle definition. You might do 30-60 minutes of moderate cardio several times a week during this phase.
• Off-Season: During the off-season or bulking phase, cardio is dialed down but not eliminated. Low-intensity sessions for about 20-30 minutes, 2-3 times a week, can help maintain cardiovascular health without impacting muscle gains.

Cardio-Based Workouts in Cbum Fitness

Beyond traditional steady-state cardio, Cbum Fitness incorporates more dynamic forms of cardio to keep things interesting and challenging. High-intensity cardio options are often integrated for their efficiency in burning fat and improving cardiovascular performance. Let’s explore some of these cardio-based workouts:

HIIT (High-Intensity Interval Training)

High-Intensity Interval Training (HIIT) is a core component of cardio in Cbum Fitness. HIIT involves alternating between short bursts of high-intensity exercise followed by brief recovery periods. Chris Bumstead is a fan of HIIT because it’s:

• Time-efficient: You can get a great workout in 20-30 minutes, making it easy to fit into your busy schedule.
• Fat-burning: HIIT continues to burn calories even after you’ve finished the workout, thanks to the afterburn effect.
• Performance-boosting: It improves both aerobic and anaerobic fitness, which enhances your performance in strength training.

An example of a HIIT workout might involve 30 seconds of sprinting, followed by 30 seconds of rest, repeated for 10-15 rounds. Alternatively, you could integrate exercises like burpees, jump squats, or kettlebell swings for variety.

Low-Intensity Steady-State (LISS) Cardio

While HIIT is effective, some days call for less intensity, especially if you’re recovering from a heavy strength session. Low-intensity steady-state (LISS) cardio is a great option for those days when you want to move but don’t want to push yourself to the limit. LISS involves performing steady, low-intensity activities for a prolonged period—think walking on an incline, light cycling, or swimming for 30-60 minutes.

In Cbum Fitness, LISS cardio is often used during the cutting phase when you want to burn fat without risking muscle loss. It’s less taxing on the body, allowing you to maintain a higher frequency of workouts without overtraining.

Active Recovery with Cardio

One often overlooked aspect of cardio in Cbum Fitness is its use for active recovery. Active recovery refers to engaging in low-intensity activity to promote blood flow and muscle recovery between more intense workouts. Cardio used for active recovery can:

• Reduce muscle soreness and stiffness.
• Improve circulation, bringing more oxygen and nutrients to your muscles.
• Help flush out lactic acid and other metabolic waste products that accumulate during intense strength training.

Cbum Fitness advocates for active recovery as part of an overall balanced approach. After a heavy leg day or a grueling upper body session, light cardio like walking, swimming, or cycling can help loosen tight muscles and promote faster recovery.

Low-Intensity Cardio for Recovery

Low-intensity cardio is perfect for days when your body needs to recuperate. Activities like walking on a treadmill or leisurely biking can aid in muscle recovery while still keeping you active. This type of cardio has a dual purpose—it allows you to stay moving without putting additional strain on your muscles, and it helps in enhancing overall cardiovascular health.

Key Points to Remember About Cardio in Cbum Fitness

Now that I’ve covered the different types of cardio you can incorporate into Cbum Fitness, here are some key takeaways:

1. Individualized Approach

One of the most important aspects of Cbum Fitness is that it’s highly customizable. The amount and type of cardio you do will depend on your personal fitness goals. If you’re trying to lean down for a bodybuilding competition, more frequent cardio sessions will be required. If you’re in a bulking phase, you can reduce the frequency and intensity while still doing enough to maintain cardiovascular health.

2. Complementary to Strength Training

Cardio in Cbum Fitness is seen as a complement to strength training, not a replacement. You should still focus the majority of your effort on building muscle through strength exercises, but cardio will help round out your fitness routine, improving endurance, health, and body composition.

3. Flexibility in Programming

Cbum Fitness emphasizes flexibility, meaning you don’t have to follow a rigid program. Whether you prefer HIIT, LISS, or moderate cardio, you can adjust based on your preferences, lifestyle, and goals. The program is designed to accommodate various needs, making it accessible for people at different stages of their fitness journey.

Conclusion

To sum it up, Cbum Fitness is not just about lifting heavy weights—it also incorporates cardio for a well-rounded fitness approach. Whether it’s HIIT for fat-burning efficiency, LISS for active recovery, or targeted cardio sessions during competition prep, cardio plays a crucial role in enhancing endurance, promoting fat loss, and improving heart health.

So, when you follow Cbum Fitness, you get the best of both worlds: strength training that builds muscle and cardio that ensures your heart and overall health are in top shape.