Cardio....How Much??

[s7v7n]

Cardio....How Much??

Hey all -

Say I wanna start getting serious now. I want to shred a few pounds (about 10-12) and then get back into it hardcore....how much cardio should I be hitting everyday to burn fat - but not to loose the muscle I just spent an hour working out on....HELP!

 

[juiced2damax]

Hey all -

Say I wanna start getting serious now. I want to shred a few pounds (about 10-12) and then get back into it hardcore....how much cardio should I be hitting everyday to burn fat - but not to loose the muscle I just spent an hour working out on....HELP!

I would say 30 mins 4-5 days a week...twice a day and split it at 20 mins each. Low intensity and just try and get your HR up to around 130-140bpm.

 

[juaneye]

i personally prefer 45-60 min of cardio, but for me that is hard to do in the winter. i do not see anything wrong with 30-35 min 4-5 days a week.

 

[RuFit]

Hey all -

Say I wanna start getting serious now. I want to shred a few pounds (about 10-12) and then get back into it hardcore....how much cardio should I be hitting everyday to burn fat - but not to loose the muscle I just spent an hour working out on....HELP!

Well lets start by stating the "fat burning zone" is a myth. It is true that you use more fat calories at lower intensities (you burn the most fat calorie percentage when you sleep-but you arent going to burn many), but The faster you work, the more calories you burn, both fat and carbs-bottom line total fat calories are higher at higher intensities.
high intensity intervals is the way to go.
Each workout begins with a 5 minute warm-up. Then sprint as fast as you can for 30 seconds to 1.5 minutes and alternate each sprint with a 90 second to 3minute low-intensity aerobic recovery bout (HR recovery from 95% to 75%). You want to run as hard as you can till you feel your heart in your throat...immediately lower the speed, and cool your heart rate down to 75%. depending on your age this is a different HR.
numerous studies have shown that high intensity intervals result in significantly greater post exercise energy expenditure and fat utilization than lower intensity exercise. The total energy expended is more important than the predominant fuel used for fat loss.
If you do a great intervals, you only need to do 30 minutes. As you keep this in tune with your heart rate, your cardio indurance increases you will be able to sustain the High HR for a longer time. PLEASE start with only running for the minimum amount of time, your heart is a muscle just like any other..no reason to strain it doing something stupid. Build your heart muscle before you abuse it.

 

[Preacher]

To add on to Mrs. Rufit......

I believe in HIT also. now here's the short form cause I know s6v6n can't read that well. Plus with his ADHD he's probably lost intrest in what she wrote already....

HIT.... start out with 5 min warm up....
now you can do this on tread mill, stationary bike, outside, jerking off.....

1. 20 seconds hard as you can 40 seconds rest speed thats a slower speed.
2. repeat 20 hard 40 slow
3. repeat
4. see how each interval is 1 minute...... do this for 10 minutes or close to it....
3x week to start
next week...
1. 30-40 sec. hard 30-20 seconds rest try again for 10 minutes total....

if this don't make sense message me.....

 

[steve miller]

Hey all -

Say I wanna start getting serious now. I want to shred a few pounds (about 10-12) and then get back into it hardcore....how much cardio should I be hitting everyday to burn fat - but not to loose the muscle I just spent an hour working out on....HELP!

You may just want to run all day to get rid of the love handles you drag around tubby..lol...Thats for talking about mine on OLM...haha

 

[s7v7n]

You may just want to run all day to get rid of the love handles you drag around tubby..lol...Thats for talking about mine on OLM...haha

Hahahahaha...oh fuck I knew that would come back to haunt me, shit...

 

[s7v7n]

Well lets start by stating the "fat burning zone" is a myth. It is true that you use more fat calories at lower intensities (you burn the most fat calorie percentage when you sleep-but you arent going to burn many), but The faster you work, the more calories you burn, both fat and carbs-bottom line total fat calories are higher at higher intensities.
high intensity intervals is the way to go.
Each workout begins with a 5 minute warm-up. Then sprint as fast as you can for 30 seconds to 1.5 minutes and alternate each sprint with a 90 second to 3minute low-intensity aerobic recovery bout (HR recovery from 95% to 75%). You want to run as hard as you can till you feel your heart in your throat...immediately lower the speed, and cool your heart rate down to 75%. depending on your age this is a different HR.
numerous studies have shown that high intensity intervals result in significantly greater post exercise energy expenditure and fat utilization than lower intensity exercise. The total energy expended is more important than the predominant fuel used for fat loss.
If you do a great intervals, you only need to do 30 minutes. As you keep this in tune with your heart rate, your cardio indurance increases you will be able to sustain the High HR for a longer time. PLEASE start with only running for the minimum amount of time, your heart is a muscle just like any other..no reason to strain it doing something stupid. Build your heart muscle before you abuse it.

Awesome...thank you....I will have to try that...

...I've been doing 30 mins every day (well 4 days a week) and on leg days I run for 20 mins....so maybe 10mins of running and then 10 of HIIT...hmmmm, cool...thanks guys....I will try that!!

 

[thick]

great post and this is what I do as well. Except if i havent done cardio awhile i wont touch 30 minutes

I will start off and only do 10-15 minutes of intervals and work up. Now the difference I always did/do is 30 seconds balls to wall followed by 30 seconds leisure pace. So a longer leisure pace recovery is better?

Glad to see you on M-U

Well lets start by stating the "fat burning zone" is a myth. It is true that you use more fat calories at lower intensities (you burn the most fat calorie percentage when you sleep-but you arent going to burn many), but The faster you work, the more calories you burn, both fat and carbs-bottom line total fat calories are higher at higher intensities.
high intensity intervals is the way to go.
Each workout begins with a 5 minute warm-up. Then sprint as fast as you can for 30 seconds to 1.5 minutes and alternate each sprint with a 90 second to 3minute low-intensity aerobic recovery bout (HR recovery from 95% to 75%). You want to run as hard as you can till you feel your heart in your throat...immediately lower the speed, and cool your heart rate down to 75%. depending on your age this is a different HR.
numerous studies have shown that high intensity intervals result in significantly greater post exercise energy expenditure and fat utilization than lower intensity exercise. The total energy expended is more important than the predominant fuel used for fat loss.
If you do a great intervals, you only need to do 30 minutes. As you keep this in tune with your heart rate, your cardio indurance increases you will be able to sustain the High HR for a longer time. PLEASE start with only running for the minimum amount of time, your heart is a muscle just like any other..no reason to strain it doing something stupid. Build your heart muscle before you abuse it.

 

[thick]

yeah that is more in line of what i have done for the last couple of years.

Interested in hearing the advantages of a longer recovery time

To add on to Mrs. Rufit......

I believe in HIT also. now here's the short form cause I know s6v6n can't read that well. Plus with his ADHD he's probably lost intrest in what she wrote already....

HIT.... start out with 5 min warm up....
now you can do this on tread mill, stationary bike, outside, jerking off.....

1. 20 seconds hard as you can 40 seconds rest speed thats a slower speed.
2. repeat 20 hard 40 slow
3. repeat
4. see how each interval is 1 minute...... do this for 10 minutes or close to it....
3x week to start
next week...
1. 30-40 sec. hard 30-20 seconds rest try again for 10 minutes total....

if this don't make sense message me.....

 

[thick]

On the track during summer I will sprint 200 yards and walk 200. That would fall more in line with the minute or greater leisure time.
No outdoor stuff here for a few more weeks



To add to this i also jump rope. I will do 100 jumps and rest 30 seconds and repeat for 1000-1500. Then move to the track. Kinda breaks stuff up.

I probably need to alter the JR a little bit if the ideal ratio is 1:2 or 1:3

 

[Toyoda]

wear a sauna suit top with a sweatshirt, pick up 2 10 pound dbells then run on the treadmill till you wanna puke then run some more.... I think you burn fat before muscle but thats my opinion.

 

[RuFit]

great post and this is what I do as well. Except if i havent done cardio awhile i wont touch 30 minutes

I will start off and only do 10-15 minutes of intervals and work up. Now the difference I always did/do is 30 seconds balls to wall followed by 30 seconds leisure pace. So a longer leisure pace recovery is better?

Glad to see you on M-U

you want your HR to lower to the 70-75% rate. Too short a recovery time wont allow this. This is why most who try HIIT dont do too much, they dont leave enough recovery time. with the correct amount you can do 30 minutes. HOWEVER, if you havent done ANY cardio AT ALL.... you will want to start with conditioning your heart first, that means building up the endurance level. Start at 65-75% mAX HR for 20 minutes, then increase to 70-80% for 30 minutes, then for 40 minutes, until at 70-80% feels a bit easy. this is when HIIT should begin. The better your heart's efficiency the more oxygen your blood can deliver to the muscles when needed(because your heart becomes more efficient, and stronger). Cardio makes your weight training workouts more affective, as your muscles receive oxygen (read fuel) to accomplish the tasks at hand.

 

[thick]

sounds great and welcome again to MU.

I never realized I needed to let my HR get down to that range. Now it seem obvious to me that I shoudlve let it lower more just b/c of why high intensity works. Easy to overlook stuff. Take care

you want your HR to lower to the 70-75% rate. Too short a recovery time wont allow this. This is why most who try HIIT dont do too much, they dont leave enough recovery time. with the correct amount you can do 30 minutes. HOWEVER, if you havent done ANY cardio AT ALL.... you will want to start with conditioning your heart first, that means building up the endurance level. Start at 65-75% mAX HR for 20 minutes, then increase to 70-80% for 30 minutes, then for 40 minutes, until at 70-80% feels a bit easy. this is when HIIT should begin. The better your heart's efficiency the more oxygen your blood can deliver to the muscles when needed(because your heart becomes more efficient, and stronger). Cardio makes your weight training workouts more affective, as your muscles receive oxygen (read fuel) to accomplish the tasks at hand.

 

[RuFit]

sounds great and welcome again to MU.

I never realized I needed to let my HR get down to that range. Now it seem obvious to me that I shoudlve let it lower more just b/c of why high intensity works. Easy to overlook stuff. Take care

Thanks great to be here!

 

[s7v7n]

I would say 30 mins 4-5 days a week...twice a day and split it at 20 mins each. Low intensity and just try and get your HR up to around 130-140bpm.

SO are you saying 30 mins...twice a day? So an hour of cardio?

 

[Eleven11]

SO are you saying 30 mins...twice a day? So an hour of cardio?

3xwk @ 20-30min is fine for men, You don't want to risk losing leg size, you can always increase first by days then time on. Women need to do more than men.............11

 

[s7v7n]

3xwk @ 20-30min is fine for men, You don't want to risk losing leg size, you can always increase first by days then time on. Women need to do more than men.............11

I'm worst then a woman....I critique myself every minute of the day!

 

[thick]

ttt good thread

 

[chip bronson]

haven't done cardio in 3 years and i really need to get on it. this thread is helping.

in the past i've done it similarly to you guys. this time around i'm thinking about 10 minutes of running at the end of my workout - legs not included. i wish i had the time to split up my wo from the cardio but no can do at this time. anyone do this?