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The "right amount" of cardio
Posted on 4/25/18 at 1:19 pm
Posted on 4/25/18 at 1:19 pm
So this is one thing I can't really find a clear answer on
Obviously how much cardio you do will depend greatly on your fitness objectives
My objective is to lose a rather large portion of fat mass
For the last month I've been lifting 4-5 times a week and doing cardio 4-5 times a week (usually after lifting) for 25-30 minutes
I certainly have the energy to do more cardio but I've read that doing too much cardio can put you in a catabolic state to where you are no longer burning fat and start chipping away at muscle gains
I feel like I should be doing more cardio to achieve my goals but I'm trying to work smart about it. Do I just need to be patient and continue with the amount I'm doing?
Obviously how much cardio you do will depend greatly on your fitness objectives
My objective is to lose a rather large portion of fat mass
For the last month I've been lifting 4-5 times a week and doing cardio 4-5 times a week (usually after lifting) for 25-30 minutes
I certainly have the energy to do more cardio but I've read that doing too much cardio can put you in a catabolic state to where you are no longer burning fat and start chipping away at muscle gains
I feel like I should be doing more cardio to achieve my goals but I'm trying to work smart about it. Do I just need to be patient and continue with the amount I'm doing?
Posted on 4/25/18 at 1:20 pm to Powerman
I'd worry less about the time and more about intensity
10-15 minutes of high intensity cardio will be more beneficial to your goals than 45 minutes of low effort cardio
10-15 minutes of high intensity cardio will be more beneficial to your goals than 45 minutes of low effort cardio
Posted on 4/25/18 at 1:24 pm to Salmon
I try to vary the intensity
Go all out for 30-45 seconds and then return to a low effort pace for about a minute and repeat
I'm not sure if that's the "correct" way to do HIIT but that's what I'm doing
Go all out for 30-45 seconds and then return to a low effort pace for about a minute and repeat
I'm not sure if that's the "correct" way to do HIIT but that's what I'm doing
Posted on 4/25/18 at 1:33 pm to Powerman
what type of cardio are you doing?
Posted on 4/25/18 at 1:36 pm to Powerman
You mentioned your routine for the past month. If you have seen positive results in such a short amount of time, I would guess that it's best to be patient and keep doing what you're doing.
I'm also guessing that it wouldn't hurt to increase your cardio a little more if you have the energy for it.
For myself, I've found that I'm able to push a little harder if playing a sport (such as basketball) or a group exercise class compared to something that is solo like running.
I'm also guessing that it wouldn't hurt to increase your cardio a little more if you have the energy for it.
For myself, I've found that I'm able to push a little harder if playing a sport (such as basketball) or a group exercise class compared to something that is solo like running.
Posted on 4/25/18 at 1:44 pm to Salmon
quote:
what type of cardio are you doing?
Usually the elliptical machine
Weather is starting to get better here so I probably need to do some running outside
Posted on 4/25/18 at 1:48 pm to Powerman
quote:
Usually the elliptical machine
ditch this
do you have a good hill nearby for hill sprints?
do you have access to a box that you could do box jumps on?
does your gym have a row machine?
mix your cardio up and start adding some of these movements
burpees
mountain climbers
frog jumps
jump rope
focus on increasing your intensity and holding it longer with less rests each week
Posted on 4/25/18 at 1:49 pm to litenin
quote:
You mentioned your routine for the past month. If you have seen positive results in such a short amount of time, I would guess that it's best to be patient and keep doing what you're doing.
Started logging my weight daily since 03-28 and it's down 5.2 lbs. I'd imagine a small gain in muscle mass of probably no more than a lb. If I could maintain about 5-6 lbs a month fat loss I don't think I'd complain much.
Posted on 4/25/18 at 1:51 pm to Powerman
quote:
Go all out for 30-45 seconds and then return to a low effort pace for about a minute and repeat
Okay, I do HIIT a couple times a week as well but if you are really doing it..going ALL OUT for 45 seconds, you aren't recovering enough in 60 seconds to do it again. I'm closer to 30 seconds high effort and 90 seconds rest effort. Your high effort should be struggling to catch your breath effort.
Don't overthink it. Do as much as you want. You'll read that too much cardio can put you in a catabolic state, etc. They ain't talking about guys like you and me.
And there is nothing wrong with the elliptical. I squat twice a week and deadlift once a week. I'm not running hill sprints or doing box jumps. It all depends on goals. My goal is to lose fat and get stronger.
This post was edited on 4/25/18 at 1:53 pm
Posted on 4/25/18 at 1:51 pm to Salmon
quote:
ditch this
Is it just too light of a form of cardio? Main reason I do it is because it's "low impact"
quote:
does your gym have a row machine?
Don't think so, but I'm thinking of scouting another gym anyway
quote:
do you have a good hill nearby for hill sprints?
I think I can find one
quote:
mix your cardio up and start adding some of these movements
burpees
mountain climbers
frog jumps
jump rope
Will do
Posted on 4/25/18 at 1:52 pm to JamesLang
quote:
I'm closer to 30 seconds high effort and 90 seconds rest effort. Your high effort should be struggling to catch your breath effort.
That's how I started out actually
Now that you mention it when I shortened rest periods the "sprint" turned into more of a "stride" because I couldn't physically go all out
Posted on 4/25/18 at 1:54 pm to Powerman
quote:
Is it just too light of a form of cardio? Main reason I do it is because it's "low impact"
It's fine. It is about heart rate. If you can get your heart rate up to your target level it doesn't matter if its on an elliptical or jumping rope.
Posted on 4/25/18 at 1:55 pm to Powerman
quote:
Now that you mention it when I shortened rest periods the "sprint" turned into more of a "stride" because I couldn't physically go all out
when I do my sprints, I do them at 80% of my fastest interval
you are not going to be able to run at 100% for the entire workout, so trying to maintain 80% with minimum rest should be the goal
Posted on 4/25/18 at 1:59 pm to JamesLang
quote:
It's fine. It is about heart rate. If you can get your heart rate up to your target level it doesn't matter if its on an elliptical or jumping rope.
I probably do need to mix it up some just to avoid boredom though
Posted on 4/25/18 at 2:49 pm to Powerman
I do about a 20-25 minutes of something low impact to get the heart rate going before I lift to get the heart rate going, then do some HIIT type cardio post lift.
Posted on 4/25/18 at 2:59 pm to Powerman
Cardio = 0
Posted on 4/25/18 at 3:44 pm to Powerman
I walk anywhere between 4-9 miles a day, depending on the day, in three different sessions. I have lose about a 3lbs a week. As long as you are building muscles with weights, or push ups/pull ups, you should continue to burn fat.
Posted on 4/25/18 at 4:42 pm to Powerman
For fat loss, diet is probably bigger than cardio. Weight training will exert a positive metabolic effect.
Cardio is good because cardio is good, but its fat loss effect is primarily the calories burned during. That doesn't necessarily make a huge difference total.
If your goals are fat loss, I'd personally say do 5 minutes of tabata 2-3 times a week and spend the extra time on weights. That plus diet is probably your biggest bang for the buck.
Cardio is good because cardio is good, but its fat loss effect is primarily the calories burned during. That doesn't necessarily make a huge difference total.
If your goals are fat loss, I'd personally say do 5 minutes of tabata 2-3 times a week and spend the extra time on weights. That plus diet is probably your biggest bang for the buck.
Posted on 4/25/18 at 5:21 pm to Powerman
I’ve been running for years and lost around 100lbs doing so. But after 16 years of doing it I have lost my mojo with running. Been hitting the weights for quite a while now. Started doing cardio after but everything is interval stuff. Rowing (cals/distance) with kB swings or db snatches or planks. Rowing/running. Do I’ll do 4-10 rounds of different things.
Today I worked out legs. After I did box jumps then stair climber for 10 min and versaclimber for 10 min. Changed intensity to make variations
Today I worked out legs. After I did box jumps then stair climber for 10 min and versaclimber for 10 min. Changed intensity to make variations
Posted on 4/25/18 at 6:24 pm to tke_swamprat
My favorite YouTube channel is Brian Alsruhe, and he got me into giant sets for everything. It's been great for my cardio and allows me to get more work done in a short time.
Example: Last night I did a giant set of banded SSB squats, RDL's and ab wheel. After a few, I subbed GHR's and banded stallions in for the RDL/ab wheel.
Got 6 giant sets (18 total) in plus a warmup in about 30 minutes and had time for calves, farmers walk and sled dragging after inside an hour.
Example: Last night I did a giant set of banded SSB squats, RDL's and ab wheel. After a few, I subbed GHR's and banded stallions in for the RDL/ab wheel.
Got 6 giant sets (18 total) in plus a warmup in about 30 minutes and had time for calves, farmers walk and sled dragging after inside an hour.
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