cardio? how much?

[b fold the truth]

Hmmm...

I'm hoping that bignate or needsize comment on this one. Both have competed or will be competing.

The last time I dieted...I would do 30 minutes of cardio in the afternoon and then I lifted at night...followed by another 15-20 minutes of cardio...

B True

 

[The Sun Devil]

hello i have been doing cardio and following a good diet and so forth. but i dont know how much cardio to do? i usually do 45 minutes on the bike( very boring but i dont mind) and I asking if I should do 60 minutes instead of 45 minutes? would the extra 15 minutes speed up the fat burning process? thank you for viewing my post

 

[The Sun Devil]

Hmmm...

I'm hoping that bignate or needsize comment on this one. Both have competed or will be competing.

The last time I dieted...I would do 30 minutes of cardio in the afternoon and then I lifted at night...followed by another 15-20 minutes of cardio...

B True

i was thinking that maybe split it up into 2 30 minute sessions?

 

[tiger88]

i was thinking that maybe split it up into 2 30 minute sessions?

ya good question......60 minutes straight or 30 and 30? lets say the 30 30 is better but by how much? is it worth the twice a day sessions?

 

[tiger88]

another big BUMP

 

[gymtime]

hello i have been doing cardio and following a good diet and so forth. but i dont know how much cardio to do? i usually do 45 minutes on the bike( very boring but i dont mind) and I asking if I should do 60 minutes instead of 45 minutes? would the extra 15 minutes speed up the fat burning process? thank you for viewing my post

What are your goals and estimated bf%?

 

[ffknight84]

get off the dam bike. the best form of cardio is HIT. do about 60 min of HIIT 5 days a week, the fat will be "running" off you. (pun intended ) if you hink thats too much, i do over 2 hours a day and eat around 3500 cals a day and drop weight easily.

 

[gymtime]

Re: Re: Re: cardio? how much?

i would like to be the lowest i can i get too...i beleive i am around 11%...

OK. Also, age, height and weight?

Do you lift regularly and is your diet good?

 

[The Sun Devil]

Re: Re: cardio? how much?

What are your goals and estimated bf%?

i would like to be the lowest i can i get too...i beleive i am around 11%...

 

[The Sun Devil]

get off the dam bike. the best form of cardio is HIT. do about 60 min of HIIT 5 days a week, the fat will be "running" off you. (pun intended ) if you hink thats too much, i do over 2 hours a day and eat around 3500 cals a day and drop weight easily.

i dont like to run, breaks me down to much......unless i am running for a reason....sports, police, free shit etc.........

 

[The Sun Devil]

Re: Re: Re: Re: cardio? how much?

OK. Also, age, height and weight?

Do you lift regularly and is your diet good?

19 years old

6'3'' 230ish

everything is in check but not sure about cardio......

diet is by far my most solid thing i got for me.....very awsome

 

[gymtime]

Re: Re: Re: Re: Re: cardio? how much?

19 years old

6'3'' 230ish

everything is in check but not sure about cardio......

diet is by far my most solid thing i got for me.....very awsome

At your size, 11% is a very respectable bf%. And with regular workouts, a sound diet, and considering your age, you really shouldn't need all that much cardio at all.

If you feel like you must do it, I'd go maybe 20 minutes post-workout. Or 30 minutes on off days, three times a week at most.

 

[theoak01]

first you must determine max heart rate take 220 minus your age, thats your max, then try to be in a 75% of mhr range,aslong as you can stay there 60minutes of cardio is fine. you will probably lose muscle mass but I was answering on whats better from a cardiac stand point not muscle retaining. as for 60 or 30 30, 30 30 is better because in a week its optimal to reach and maintain atleast 75% of your mhr atleast 3 times.

 

[The Sun Devil]

first you must determine max heart rate take 220 minus your age, thats your max, then try to be in a 75% of mhr range,aslong as you can stay there 60minutes of cardio is fine. you will probably lose muscle mass but I was answering on whats better from a cardiac stand point not muscle retaining. as for 60 or 30 30, 30 30 is better because in a week its optimal to reach and maintain atleast 75% of your mhr atleast 3 times.

thanx bro

 

[ffknight84]

ellipticals are also great if you have access to one, or a stairmaster. I just dont get a good workout on a bike for some reason.

 

[The Sun Devil]

thanx for the responses.....bump for any more.....ya i dont want to loose muscle mass from too much cardio...

 

[bignate73]

hit some HIIT. long drawn out cardio would be a waste of time and muscle. i never went over 35 min. for interval stuff, i was up to just 20 min. the key with HIIT is to raise your metabolism and keep it extended throughout the day, thats why anaerobic threshold training works so well. traditional CV training, is great for sustained heart rate work....but is that in line with your goals? also if you are coming down in weight, do you want to elevate your metabolism for the period of time you are doing cardio?(traditional) or do you want to extend your afterburn (HIIT) throughout the day.

my recommendation:

since your training is at night:
HIIT in the morning
20 min of regular cardio in the evening post workout, moderate intensity. good for recovery, taps into a bit of bodyfat since you have already depleted your glycogen stores. builds up your aerobic capacity but not too taxing on your system.

 

[The Sun Devil]

hit some HIIT. long drawn out cardio would be a waste of time and muscle. i never went over 35 min. for interval stuff, i was up to just 20 min. the key with HIIT is to raise your metabolism and keep it extended throughout the day, thats why anaerobic threshold training works so well. traditional CV training, is great for sustained heart rate work....but is that in line with your goals? also if you are coming down in weight, do you want to elevate your metabolism for the period of time you are doing cardio?(traditional) or do you want to extend your afterburn (HIIT) throughout the day.

my recommendation:

since your training is at night:
HIIT in the morning
20 min of regular cardio in the evening post workout, moderate intensity. good for recovery, taps into a bit of bodyfat since you have already depleted your glycogen stores. builds up your aerobic capacity but not too taxing on your system.

thanx bro....what is HIIT? a link or an old post where i can find out what to do ?

 

[tiger88]

bump for the sun devil

 

[ffknight84]

thanx bro....what is HIIT? a link or an old post where i can find out what to do ?

100m sprint, 100m walk, 100m sprint, 100m walk. do this for about 20-30 min. if you have access to a track it helps. thats just one example.

 

[Griz1]

I'll second BigNate's post. EXACTLY what I'd say too (well better really...).