Originally Posted by
Eazy
*You're
Running 4-7 times a week is overdoing if you're trying to get mass.
You can easily over train your body. It's not like you body can take everything, you cannot really give it too much. Just because you worked hard it doesn't mean your next work out will be harder and harder, you'll probably get contusion or heart attack.
Aerobic training are mostly for(but not always it depends how are you doing them):
-reducing body fat,
-reducing fat and muscles, getting more skinner
-increasing capacity and oxygenate organism, (the best option for OP, because they last about ~15 minutes, so they're in the "aerobic zone", while your organism is getting energy mostly from carbohydrates),
-increasing your intensity, with intervals(exercising with different pulses, he shouldn't do them at the days when he's training because they're very exhausting for organism, even 20 min or intervals are comparable in a level of intensity with 60 min of "normal aerobic training"),
That's completely true, but 2 times a week should be max for someone who's trying to get muscle mass, too many of intervals can cause serious problem with health(if you want to do them properly you have to get 85% HRmax at start and then go down to 60%HRmax, the amounts of contraction of heart muscles in the intervals combined with the training is very dangerous, we're trying to cross the lactate treshold where we're going from oxidative phase(which I called aerobic zone) to anaerobic phase. Re-synthesis of ATP is available only if muscles have constant supply of oxygen), and they shouldn't be trained at the same days when OP is working out.