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Cardio = Waste of time?
- Thread starter The Badass
- Start date
Zander1983
New member
TC2 said:
The definition of "cardio" is really blurred. Boxing is far removed from passing time sitting on a stationary cycle or walking on a treadmill.
A well timed discussion outlining some experts opinions on cardio: http://www.testosterone.net/nation_articles/262card.jsp
I can't for the life of me find the study (thanks for nothing, pubmed), but I recall seeing a study that indicated that between the two types of fat: subcutaneous (below the skin) and visceral (organ cushioning), subcutaneous fat was burned preferentially when dieting was combined with cardio as compared to just dieting. A little food for thought.
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YOURBODY2000
New member
Cardio
Lets get real on Cardio. Nothing beats Weightlifting for developing lean body mass. So weightlifting and building muscle will help with getting that lean physique. A lean physique will always burn more calories because of the muscle from weightlifting. So a muscular body will burn more calories. Cardio works but not too much of it. A key to losing weight is to burn more calories than you take in. And doing cardio will burn those excess calories. But doing cardio about 4 times a week is good.
First, please understand that "Cardio" is but one tool or weapon that we have in the "Fat Loss Arsenal" If used too early or too often, the body adapts, and cardio becomes less effective for fat loss, usually generating Bodyweight and Lean Body Mass Loss. This slows the metabolism.....as each pound of sacrificed LBM would have burned 30 to 50 calories per day, possibly Fat calories!
When people want to lose fat, they automatically think of adding cardio to their programs. Problem is, most people do the wrong kind of cardio and do far too much of it.
Traditional cardio, that which is done at 60-80% of MHR at a steady pace for long bouts (40-60 minutes), is the least effective way of reaching your "lean body" goals. Often with TC, the first thing a person depletes is their liver and skeletal glycogen. This not only compromises energy levels for the more valuable resistance training (valuable at building LBM and promoting metabolism)...but produce a frequent or constant "state of tiredness" in the participant. Next...... cardio often catabolizes LBM, as this is easier for the body to do than oxidize bodyfat.......and finally...near the end of the cardio session...some FFA (Free Fatty Acids) are liberated and burned. But at what a cost?
So, if you're gonna do cardio what is the best way? Well, our number one goal when trying to lose fat is to increase our metabolism, this is the key to burning fat! Aside from proper nutrition, we can increase our metabolism by adding or maintaining our lean body mass, and improving our cardiovascular system. A fit body will use fat as fuel more than an unfit body. A body w/ more muscle will burn more calories at rest than a body w/ less muscle. So the cardio we choose must a) be intense enough to elevate heart-rate and boost metabolism and b) preserve muscle mass. (via Shorter duration)
Lets get real on Cardio. Nothing beats Weightlifting for developing lean body mass. So weightlifting and building muscle will help with getting that lean physique. A lean physique will always burn more calories because of the muscle from weightlifting. So a muscular body will burn more calories. Cardio works but not too much of it. A key to losing weight is to burn more calories than you take in. And doing cardio will burn those excess calories. But doing cardio about 4 times a week is good.
First, please understand that "Cardio" is but one tool or weapon that we have in the "Fat Loss Arsenal" If used too early or too often, the body adapts, and cardio becomes less effective for fat loss, usually generating Bodyweight and Lean Body Mass Loss. This slows the metabolism.....as each pound of sacrificed LBM would have burned 30 to 50 calories per day, possibly Fat calories!
When people want to lose fat, they automatically think of adding cardio to their programs. Problem is, most people do the wrong kind of cardio and do far too much of it.
Traditional cardio, that which is done at 60-80% of MHR at a steady pace for long bouts (40-60 minutes), is the least effective way of reaching your "lean body" goals. Often with TC, the first thing a person depletes is their liver and skeletal glycogen. This not only compromises energy levels for the more valuable resistance training (valuable at building LBM and promoting metabolism)...but produce a frequent or constant "state of tiredness" in the participant. Next...... cardio often catabolizes LBM, as this is easier for the body to do than oxidize bodyfat.......and finally...near the end of the cardio session...some FFA (Free Fatty Acids) are liberated and burned. But at what a cost?
So, if you're gonna do cardio what is the best way? Well, our number one goal when trying to lose fat is to increase our metabolism, this is the key to burning fat! Aside from proper nutrition, we can increase our metabolism by adding or maintaining our lean body mass, and improving our cardiovascular system. A fit body will use fat as fuel more than an unfit body. A body w/ more muscle will burn more calories at rest than a body w/ less muscle. So the cardio we choose must a) be intense enough to elevate heart-rate and boost metabolism and b) preserve muscle mass. (via Shorter duration)
collegiateLifter
New member
sorry for pullin this more off topic but...
to be correct, as a whole no one was really obese at the beggining of the 20th century, whites indians, eskimos, whatever. Obesity has only reached epic proportions in the last few decades.
Mike_Rojas said:
to be correct, as a whole no one was really obese at the beggining of the 20th century, whites indians, eskimos, whatever. Obesity has only reached epic proportions in the last few decades.
KillerLoop
New member
SofaGeorge - So is lying in cold bath a valid method for fat loss? I've heard this theory argued over a few times.
Z
zero%bodyfat
Guest
Re: Cardio
you are right on some things wrong on others. the body does not "adapt" to cardio. continually doing cardio increases you conditioning to preform the cardio. your body just doesnt say for instance....{well since ive been doing cardio for a while im going to stop burning fat while doing cardio.} there is no shift. that is what you are saying and that is wrong.
in my opinion if one is doing cardio. they should ALWAYS stay hypercaloric so there body is in a constant state of growth. but do long intense durations on something hard like the stair climber (burns 1000 calories and hour on level 6 you will be soaked from head to toe in sweat and puddles of sweat will sorround you
so do the cardio. its definitly the easy alternative to stay ripped for life then dieting and feeling like shit or doing drugs
YOURBODY2000 said:
you are right on some things wrong on others. the body does not "adapt" to cardio. continually doing cardio increases you conditioning to preform the cardio. your body just doesnt say for instance....{well since ive been doing cardio for a while im going to stop burning fat while doing cardio.} there is no shift. that is what you are saying and that is wrong.
in my opinion if one is doing cardio. they should ALWAYS stay hypercaloric so there body is in a constant state of growth. but do long intense durations on something hard like the stair climber (burns 1000 calories and hour on level 6 you will be soaked from head to toe in sweat and puddles of sweat will sorround you
so do the cardio. its definitly the easy alternative to stay ripped for life then dieting and feeling like shit or doing drugs
Anytime there is an alteration in enviornmental temperature there has to be an increase in the calories your body burns as series of defense mechanisms have to tightly regulate body temperature or you will die. You're body can probably withstand a varience of temp between 90 and 108 farenheit without 100 percent fatality. Anyone who records there body temperature accurately over the course of the day will find it varies perhaps a few degrees at most no matter what the ambient temperature is.
Think of it in terms of electric appliances. The most energy consuming ones are the ones that create temperature change whether cooling or heating. Both electric dryers and air conditioners are energy hogs. If you sit in a sauna you will burn more calories than a near body temp enviornment, if you sit in a tub of cold water, you will burn more calories than a near body temp enviornment. This all depends on all other metabolic functions staying equal of course.
The intensity of cardio follows a similar priciple, but a bit more complex because now motion is in the picture. The majority of caloric energy expended during your cardio session is expressed through creation of heat. All of the energy you expend running on a track isn't used to propel you forward. Friction is going to geometrically decrease the amount of energy available for motion and transpose it for heat production. If you doubt that motion creates friction and friction creates heat ask why you will sweat in an enviornment less than your body temperature. Intense cardio will burn vastly more calories in the same timeframe than a lower intensity cardio. This doesn't even take in the postworkout elevation in calories required for your body to create a greater magnitude of adaptation to the higher intensity stress.
The more intense the exercise the greater caloric expenditure. The greater The temperature change, the greater the caloric expenditure.
Think of it in terms of electric appliances. The most energy consuming ones are the ones that create temperature change whether cooling or heating. Both electric dryers and air conditioners are energy hogs. If you sit in a sauna you will burn more calories than a near body temp enviornment, if you sit in a tub of cold water, you will burn more calories than a near body temp enviornment. This all depends on all other metabolic functions staying equal of course.
The intensity of cardio follows a similar priciple, but a bit more complex because now motion is in the picture. The majority of caloric energy expended during your cardio session is expressed through creation of heat. All of the energy you expend running on a track isn't used to propel you forward. Friction is going to geometrically decrease the amount of energy available for motion and transpose it for heat production. If you doubt that motion creates friction and friction creates heat ask why you will sweat in an enviornment less than your body temperature. Intense cardio will burn vastly more calories in the same timeframe than a lower intensity cardio. This doesn't even take in the postworkout elevation in calories required for your body to create a greater magnitude of adaptation to the higher intensity stress.
The more intense the exercise the greater caloric expenditure. The greater The temperature change, the greater the caloric expenditure.
Judah Bauer
New member
Re: Re: Cardio
your body actually does adapt to cardio...it becomes much more efficient. especially on the bike and treadmill. You'll burn significantly less calories at 4.0mph after a month of doing it consistently than your first time.
zero%bodyfat said:
your body actually does adapt to cardio...it becomes much more efficient. especially on the bike and treadmill. You'll burn significantly less calories at 4.0mph after a month of doing it consistently than your first time.
