CAN I ADD a lot of CARDIO?

Yes, cardio can be added and it is actually encouraged. Besides it being highly beneficial to your overall health and wellness, cardio actually can help speed up recovery from heavy lifting. It would be a good idea to add cardio on one of your off days from the lifting program.

If you go running on a "lift day" Always add the cardio following the main workload, never before.

Here is a cardio routine that you can complete in the beginning phase of your training. Measure out a distance of approximately 100 meters. After warm up, I want you to go as fast as you can possible go for the whole 100 m. For some of you, this will be a jog or a run, for others it will be a fast walk. It doesn’t matter – what matters is that you are going as quick as you can.

Once you get to the end of the 100 m, turn around and walk back to the start. This is your recovery time, so use this time to get your breath back.

Repeat this routine 5 times. If you find that you can run the first couple, then walk the last few, then that is fine. Slowly build up until you can do this 5 times with ease.