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cardio.....which would be better in your opinion?

danielson

danielson

Elite Mentor
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one big long spurt, at a low intentsity

shorter duration, high intensity....


i normally go for the shorter higher intensity, as i;ve read stuff that says it keeps your metabolism higher


based on this, i was interesrted when i read something by a traner that said he did his cardio in 5-10 minute stints throughout the day (wating for clients), at a very high intensity. he was less concerned with the duration in each session, but making sure it was a high intensity

his reasoning being that the frequency of cardio would keep his metabolism higher throughout the day, ad lead to more fat being burnt

whatcha think?
 
yeah i know, it makes some sense as it would ramp your metabolism up, or you;d hope it would, and that should mean more calories burnt in the long run
 
I dunno...cals are cals....I would think the after burn might be higher with high intensity, but I onder of you are burning enough cals with just 10 minutes as it usually takes the body at least that long to switch from using glycogen as a fuel source
 
What's up d-man?? :D

Assuming your goal is to burn fat, I think about 20-25 minutes of post workout, steady cardio (and good diet of course) works best. But that's me. Steady cardio vs sprints will be debated for years. And actually, I'd be surprised if it ends up that one is significantly better than the other. Best thing to do is try both bro.
 
thanks for the replies

the increased after burn from the frequency of cardio does sound interesting, perhaps a bit hard practically though :D



not up to much gymtime, just slowwwly burning through my second skin of fat :p
 
Shorter, high intensity will burn more cals...........longer duration moderate intensity will burn more fat.

Too much cardio will slow your metabolism down, so be careful.
 
I prefer high intensity intervals due to the anti catabolic properties. I want as much muscle as possible so long term cardio is out. Short intervals le toyu kep more muscle mass and in tyhe long run your metabolism will be higher
 
I remember reading in newsweek awhile back, they were saying that 3x10 minute sessions had the same effect as 1x30 minute session, assuming the intensities were the same. Anybody else remember hearing that? It seems to make sense.

-casualbb
 
vinylgroover said:
Shorter, high intensity will burn more cals...........longer duration moderate intensity will burn more fat.

Too much cardio will slow your metabolism down, so be careful.
Click to expand...

The difference in the % of calories burnt between the two kinds of cardio isn't enough to tip the balance either way.

High intensity cardio will, in fact, raise your metabolism rather than lower it - just like resistance training. Generally, high intensity cardio has many parallels to resistance training, physiologically speaking.
 
danielson said:
thanks for the replies

the increased after burn from the frequency of cardio does sound interesting, perhaps a bit hard practically though :D



not up to much gymtime, just slowwwly burning through my second skin of fat :p
Click to expand...

Hey, long as it's coming off.

Did you ever try the yohimburn?
 
gymtime said:


Hey, long as it's coming off.

Did you ever try the yohimburn?
Click to expand...

yes its coming off slowly......a lovely lower back injury plus a flu virus means im not even considering a CKD until these get a bit better. i have NO idea whether being in ketosis will affect either of these but either way im gonna hold off on that front till later

as for the yohimburn

yep, have been using it. it didnt do aything for my pec fat, i have lost fat from the area but i think that can be attributed to dieting in general

IT has defined my arms more than they usually are when im carrying this much fat (from past dieting i can tell), so i can only infer from this that for it to be very effective you need to be at a lower bodyfat so the fat layers are thinner

that way anything left behind at this stage should be very stubborn and hopefully A2 rich. im guessing since i have so much fat on my pecs it wasnt all the stubborn sort and hence i didnt see the big decrease i was expecting. so im saving what i've got left till later

due to what i study, i can;t take ECA unless its perfectly legal or prescribed, so i'mm gonna see an endocrinologist and see if he can send some my way, or anything else that may help.:)
 
Zander1983 said:


The difference in the % of calories burnt between the two kinds of cardio isn't enough to tip the balance either way.

High intensity cardio will, in fact, raise your metabolism rather than lower it - just like resistance training. Generally, high intensity cardio has many parallels to resistance training, physiologically speaking.
Click to expand...

I didn't say high intensity cardio would slow your metabolism. TOO much cardio will slower your metabolism. There is a big difference. Each person needs to find where that balance lies.
 
I always thought a higher intensity was better fat-burning than longer duration... however, your gonna burn more cals running 5 miles @ low intensity than hitting 2 miles at a 4 minute pace...

if your goal is raising metabolism... lift weights... LOL!!
 
I have read (don't remember the source) that in order to burn fat you must go 20 min minimum. I do my cardio in the early am for 30-40 min, high intensity. If I do this for even a week, (or 5 of 7 days) my bf% drops fast.

Otherwise if I miss the am cardio, I recommend about 20 min. post workout, becuase after a good workout I believe you start hurting your muscle growth.

Interesting thought on the 10 cardio sessions throughout the day, this makes some sense considering it rasies body temp and metabolism. How many of us have 10 miniute cardio sessions available throughout the day?
 
sports always worked good for me for losing some fat. longer spurts of exercise allowing you to dive deep into fat , and i guess muscle, stores for energy.

these days for cardio i play basketball for 2 hours or so 2 or 3 times a week. never been a fan of going to the gym with the intent of cardio, like treadmill or whatever. I'd rather have my cardio be hidden in something i enjoy so i forget im doing it
 
Is post-cardio nutrition important? I know after resistance training you wanna refuel, but does that sort of thing become nessecary after cardio?

-Fatty
 
after cardio your supposed to wait a bit, i think its 20 minutes after intense and 30 minutes after moderate cardio, before you eat so that you will optimize the fat burning. Getting something in you is definatly important or else you'll lose some muscle and be sore as hell.
 
Eat immediately. It was Bill Phillips who said that waiting is best to optimise fat burning, but the most recent studies disprove this.
 
Eat immediately. It was Bill Phillips who said that waiting is best to optimise fat burning, but the most recent studies disprove this.
Click to expand...

Which studies exactly? I've seen one that stuck people in a giant calorimeter to measure their metabolic rates. They found that, after cardio, BMR was elevated for some hours -- UNLESS the subjects had immediately eaten a carb-heavy meal. I'm not sure the mechanism they proposed, but I'm pretty sure: any work will burn some muscle glycogen. The more intense the cardio, the more glycogen it will burn. When you don't eat immediately, the muscles are forced to use fat to help replenish glycogen. If you immediately eat the carbs necessary for glycogen refill, you don't get that higher BMR and burned fat. Better to eat some slow-protein, like chicken.

-casualbb
 
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