Cardio Help

[miked8c]

So I want to add some cardio into my routine but I fear losing my muscle mass along with the fat. I read a few articles which said to take 220-(subtract your age) and then multiply that number by .8 to get your optimal heart rate for cardio. Then maintain this heart rate for 40 minutes on a bike or stair master and you can lose fat without too much muscle. I am sure you can not put it down to a science so easily so if anyone could elaborate it would be great.

 

[oxymoron]

There's so many dang theories out there. The 40 minute rule you mentioned is a good one though. I do a 40 minute run 3 times a week and I frontload a 40g protein shake 2 hours prior to workout and then I have another one as quick I can get home if not have one iced down waiting in the car. I usually run first then lift for an hour. Recently I have been drinking accelerade during and after cardio then go to weights. Its like a high powered gatorade with protein in it. I love the crap. The key i think but hardest part to doing mass cardio with heavy weights to maintain muscle is getting recovery and rest.

 

[JDid23]

if you want to prioritize lifting over running, i highly suggest that you lift, then run

 

[fugative1]

220 - age -resting hr (take in morning) than multiply by the % of your max hr for your age. You should maintain that for 20-30 min. No more. As far as frequency do on your days off from lifting and dont drink protein shake before as that will hinder your body burning fat for fuel. After is good.

 

[imafuturebodybuilder]

Best way to lose BF while keeping your muscle is HIIT , research it on google.

 

[miked8c]

I did check out HIT but in all honesty I would just rather do the same movement at the same pace for half and hour and be done with it. I guess what i am trying to say is i dont want some complex cardio thing I just want to get it over with. So If I did 30 minutes at the correct heart rate and than took a protein shake after would I be able to keep muscle? Also, could I do cardio on days I dont lift or do I need to do it the same day.

 

[cleandres]

Dude it pretty mcuh averages out to the same thing

Example (not HIIT)
30 minutes at 8mph is 4 miles

HIIT-
1 minute at 11 mph
1 minute at 5 mph
total of 30 min
they average out to 4 miles

HIIT is really good

 

[miked8c]

When I do HIT do I have to monitor my heart rate or could I just do what above poster said and do 5mph for a min than 11 mph for a min?

 

[imafuturebodybuilder]

When I do HIT do I have to monitor my heart rate or could I just do what above poster said and do 5mph for a min than 11 mph for a min?

actually the way i do it is sprint at 85-90% of max speed (around 15mph for me) for 1 minute straight (for beginners 30 sec.) then slow down to 5-7mph for 1 minute (for beginners run 30 seconds rest 30 seconds) do this 10 times. It has worked wonders.

 

[binö]

i notice when my cardio is solid i'm stronger in the gym.
i like to run 10-15 miles a week.
slow easy miles outside feels great

 

[miked8c]

I like Imafuture's response, would this seem like a good cardio plan for someone who does not wish to lose muscle but still shed some fat( I dont have too much to lose so I dont really need to kill myself with cardio)? I like its simplicity 15mph for a minutes then 7mph for a minute. 10 sets. Will this keep me from losing muscle while burning fat?

 

[imafuturebodybuilder]

I like Imafuture's response, would this seem like a good cardio plan for someone who does not wish to lose muscle but still shed some fat( I dont have too much to lose so I dont really need to kill myself with cardio)? I like its simplicity 15mph for a minutes then 7mph for a minute. 10 sets. Will this keep me from losing muscle while burning fat?

yeah, but the mph dont matter much, some are faster then others.. go at your own paste.. and btw.. you are gonna be dead after that run. takes

yes you will burn maximum fat and minimum muscle.. of course if you want to lose fat you need to have a good clean diet.

 

[Chezdon]

Dude it pretty mcuh averages out to the same thing

Example (not HIIT)
30 minutes at 8mph is 4 miles

HIIT-
1 minute at 11 mph
1 minute at 5 mph
total of 30 min
they average out to 4 miles

HIIT is really good

That isn't HIIT.

Sprint intervals should be 20, 30 secs max. You're going all out. My HIIT rowing workout takes 17 minutes, which includes a 5 minute warmup.