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How Many Minutes of Cardio Each Week?
Posted on 10/27/20 at 12:26 pm
Posted on 10/27/20 at 12:26 pm
How many minutes of cardio do you guys try to get in each week, and what are your goals?
My fiancee and I got a peloton a few weeks ago, and I'm actually liking it a lot. It's competitive (against others and yourself), feels like a legit workout, and the powerzone rides seem pretty structured. I've always liked running, but since high school I've focused on weight lifting over cardio. Currently running 531 3 days/week (no full body, just letting the fourth workout fall into the next week) and doing frequency method pushups/pullups 4-5 days per week. Planning on doing 3 peloton workouts a week, maybe sometimes 4. I'm probably going to be getting about 120-150 minutes of moderate-high intensity cardio per week through that schedule. I'm just trying to look decent and be fit/ avoid becoming a weakling or fatass.
I used to do tabata rower or aerodyne for 4 minutes after a workout, and I would also fit in an occasional run 1 or 2x per week. So I guess I used to average 8-12 high intensity minutes and 30 minutes of moderate intensity cardio. I'm interested to see how this new, higher volume of cardio affects my workouts.
So what are your goals/protocols/how has it worked out for you?
My fiancee and I got a peloton a few weeks ago, and I'm actually liking it a lot. It's competitive (against others and yourself), feels like a legit workout, and the powerzone rides seem pretty structured. I've always liked running, but since high school I've focused on weight lifting over cardio. Currently running 531 3 days/week (no full body, just letting the fourth workout fall into the next week) and doing frequency method pushups/pullups 4-5 days per week. Planning on doing 3 peloton workouts a week, maybe sometimes 4. I'm probably going to be getting about 120-150 minutes of moderate-high intensity cardio per week through that schedule. I'm just trying to look decent and be fit/ avoid becoming a weakling or fatass.
I used to do tabata rower or aerodyne for 4 minutes after a workout, and I would also fit in an occasional run 1 or 2x per week. So I guess I used to average 8-12 high intensity minutes and 30 minutes of moderate intensity cardio. I'm interested to see how this new, higher volume of cardio affects my workouts.
So what are your goals/protocols/how has it worked out for you?
4
Posted on 10/27/20 at 1:12 pm to LSUtiger17
I hit a wall this past week, but in weeks prior I would get in about 3-4 Hours. 1 Long hour run, 2 short runs (30 mins each), 1 Hour on the bike Saturday, 30-45 mins on the bike during the week. My main goal is to drop about 25-30 more pounds (down about 40-45 so far)
It's been helping me reach my goals, although I feel like my body is getting used to the work. I'm gonna switch it up to longer actual bike rides (before the snow hits) and sprints/agility work instead of the LISS. Maybe even thrown in some fartleks.
I have heard great things about Peloton. Makes me think they finally have found a lasting in-home workout option.
It's been helping me reach my goals, although I feel like my body is getting used to the work. I'm gonna switch it up to longer actual bike rides (before the snow hits) and sprints/agility work instead of the LISS. Maybe even thrown in some fartleks.
I have heard great things about Peloton. Makes me think they finally have found a lasting in-home workout option.
This post was edited on 10/27/20 at 1:13 pm
Posted on 10/27/20 at 1:34 pm to LSUtiger17
I'm also on 5/3/1 and lift 4X/week (M, T, Th, Fr). On Wednesday and Saturday mornings I try my best to get 1+ hour of easy zone 2 cardio (bikeerg, skierg, rower, or a combo of all 3). If I finish lifting early, then I'll do a quick 10 minute HIIT workout (usually 1-2X/week), which is usually something like 10 seconds on / 50 seconds off for a total of 10 rounds. For the short HIIT workouts I'm not really getting my heartrate too high, but just trying to produce max power for each interval. Something like that has been a really good mix for me for the past 3-4 months. I used to do Crossfit and it was just too much intensity every single day.
Posted on 10/27/20 at 1:35 pm to LSUtiger17
I workout 5-6 days a week depending on the cycle. 4-5 days of 20 min conditioning, one day of sprinting, one day of a longer (3-4 mile) run.
Posted on 10/28/20 at 7:17 am to Odysseus32
Sounds like I'd been lagging a little in the amount of cardio I had been getting.
Side-topic, does anyone know whether you should use your max heart rate overall (for me, from running) or your max heart rate specific to a sport for calculation of heart rate zones for that sport? My max heart rate running is 203, but my max heart rate for cycling seems to be around 195. What would you use to set your zones for cycling/spinning? I'm seeing differing opinions online.
It's pretty neat. The classes are really engaging and not as "poppy" as I'd expected. I prefer a couple of the instructors (Matt Wilpers and Denis) because they seem to align more with actual training and focus a little less on the energy and "experience." The bike itself seems to be high quality too. But I am a little worried about customer service issues though. If it breaks down I'm just going to have hunk of metal sitting in my bedroom until someone can come fix it, and I've heard that can sometimes take a while.
Side-topic, does anyone know whether you should use your max heart rate overall (for me, from running) or your max heart rate specific to a sport for calculation of heart rate zones for that sport? My max heart rate running is 203, but my max heart rate for cycling seems to be around 195. What would you use to set your zones for cycling/spinning? I'm seeing differing opinions online.
quote:
I have heard great things about Peloton. Makes me think they finally have found a lasting in-home workout option.
It's pretty neat. The classes are really engaging and not as "poppy" as I'd expected. I prefer a couple of the instructors (Matt Wilpers and Denis) because they seem to align more with actual training and focus a little less on the energy and "experience." The bike itself seems to be high quality too. But I am a little worried about customer service issues though. If it breaks down I'm just going to have hunk of metal sitting in my bedroom until someone can come fix it, and I've heard that can sometimes take a while.
Posted on 10/28/20 at 7:47 am to LSUtiger17
Well I don't have a lot of options at the moment and can't really compare to other people too much like a pelaton or c2 would offer.
So I been doing alot of emoms after the main lift. Using db press, kb squat, and weighted ring push-ups as my main lifts as I don't have a barbell. Then doing emoms including lots of vertical pulls.
As far as cardio, I like to tell most people to walk as much as possible. For true conditioning, 10-15 min 2 or 3 times a week.
Personally for fatloss, I like people to start with 2 hard conditioning sessions and 20 min of walking in the morning to start. From there as you stall you add additional walking minutes and then slowly add conditioning up to 4-5 times a week at every plateau.
But if you are enjoying the pelaton, keep doing it. I would follow wendlers advice on number of times a week to do conditioning. The pelaton would be considered hard conditioning.
So I been doing alot of emoms after the main lift. Using db press, kb squat, and weighted ring push-ups as my main lifts as I don't have a barbell. Then doing emoms including lots of vertical pulls.
As far as cardio, I like to tell most people to walk as much as possible. For true conditioning, 10-15 min 2 or 3 times a week.
Personally for fatloss, I like people to start with 2 hard conditioning sessions and 20 min of walking in the morning to start. From there as you stall you add additional walking minutes and then slowly add conditioning up to 4-5 times a week at every plateau.
But if you are enjoying the pelaton, keep doing it. I would follow wendlers advice on number of times a week to do conditioning. The pelaton would be considered hard conditioning.
Posted on 10/30/20 at 4:43 pm to Odysseus32
quote:
I hit a wall this past week
Sleep and eat more
Posted on 10/30/20 at 5:30 pm to LSUtiger17
I get 450-500 minutes a week
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