which cardio to do?

[corvettedudeman]

walk on treadmill incline 15 at 3.6-4mph

intervals on treadmill sprint for 4 minutes walk 1.5

or combo of both 10-15 minutes walking inclne 15 3.5-5mph then intervals until 35 minutes?

 

[JG1]

I do the treadmill at a 3 degree incline @ 4mph, 30 minutes.

 

[satchboogie]

neither.

cardio burns muscle. why would you wanna lose muscle?

 

[Spidey]

neither.

cardio burns muscle. why would you wanna lose muscle?

If you have fat to burn it doesn't burn muscle, does it?

I found that when I gained 27 lbs while bulking and not doing any cardio, I was like an old man. I got out of breath quickly if I exerted myself at all.

-Spidey

 

[satchboogie]

If you have fat to burn it doesn't burn muscle, does it?

I found that when I gained 27 lbs while bulking and not doing any cardio, I was like an old man. I got out of breath quickly if I exerted myself at all.

-Spidey

cardio will burn muscle regardless of higher or lower bodyfat.

but then again, if you're over 30% bodyfat and are looking for quick results, then cardio IS for you. you will lose muscle in the process.

 

[CrazyC]

I like using the fat burner program on the X-trainer.

 

[TheDarkSideNinja]

ERRRRR....

Satch i do not totally agree with that!!! What happens if you take in enough carbohydrates to burn off during exercise??? The smart bodybuilders use cardio...besides every program should have cardio as the base since that's really our most important muscle. Bro you need to figure out how many cals you are taking in - how many you are expending + how much you will need to grow then from this add carbs for fuel to burn during cardio!!! The lazy man's excuse for not being discliplined enough to stick to the right diet is when they cut cardio out...I.M.O

 

[Bulldog_10]

Cardio oxidizes little in the way of protein. Carbohydrate and fat are the primary fuel substrates used...although there is always at least SOME from each source.

The best way to increase the fat:carbohydrate ratio is to work at a respiratory exchange ratio closer to .7 than 1.0 (range is .707-1.15). At .707 you are burning 100% fat, at 1.0 you are burning 100% carbs, although you can't get to these values in reality.

So the best to burn the most fat is to find out how to work at an RER as close to .7 as you can. You can do this by having an exercise physiologist measure your oxygen consumption and carbon dioxide production during exercise. There are also ways to estimate it, which i may be able to find for you if you want to e-mail me or something.

 

[satchboogie]

allright then NINJA...

the first 15-20 minutes, the body will use glucose as the primary source of energy. key word.. PRIMARY.. not necessarily the ONLY source. meaning that it will also use very little fat and muscle. again, only very little.

now after 15-20 minutes what happens?

it starts using fat/protein.

that's no magic.. its science.

not gonna try to go any further as this has been discussed and proven many times before and again.

 

[Bulldog_10]

allright then NINJA...

the first 15-20 minutes, the body will use glucose as the primary source of energy. key word.. PRIMARY.. not necessarily the ONLY source. meaning that it will also use very little fat and muscle. again, only very little.

now after 15-20 minutes what happens?

it starts using fat/protein.

that's no magic.. its science.

not gonna try to go any further as this has been discussed and proven many times before and again.

The evidence backing this is by no means conclusive. There are ways to spare carbohydrate (glycogen) for use later in the activity.

Corvette...look into RER's and how to manipulate them...that's the key to fuel utilization. I'll do some looking for you too...I'm sure I can find something in the next couple of days when i have some free time...school is amother fucker right now

 

[jc21]

incline on the treadmill works great for me. damn you boys do it at 4mph....that would kill me. i stay right around 3.5

 

[OAKBOX]

Slow and steady wins the race...

 

[JG1]

incline on the treadmill works great for me. damn you boys do it at 4mph....that would kill me. i stay right around 3.5

how steep of an incline?

 

[corvettedudeman]

thanks bulldog karma for you

Satch-how can you say not to do cardio?
I have been doing cardio 5 times per week at different levels for the past few months... I'm getting stronger, getting bigger, and burning fat

As long as you are on some gear and you get the right nutrients, little to no muscle will be lost.

I think its idiotic not to do cardio

 

[satchboogie]

thanks bulldog karma for you

Satch-how can you say not to do cardio?
I have been doing cardio 5 times per week at different levels for the past few months... I'm getting stronger, getting bigger, and burning fat

As long as you are on some gear and you get the right nutrients, little to no muscle will be lost.

I think its idiotic not to do cardio

when you're on the juice in a slightly different ballgame.

cardio indeed wont be as catabolic as if you were naturally training. however, even with the juice cardio will burn muscle. sure you'll gain it right back within no time since you're on the sauce but dont fool yourself into thinking that cardio isn't somewhat catabolic.

and by the way... that's not only my opinion but also.....

PROVEN SCIENTIFICALLY.

 

[poantrex]

Who the fuck cares?

I do HIIT 4-5 times a week and hardly notice a difference in size and strength. Besides, even if it were catabolic, cardio has a host of benefits other than shedding fat that make it mandatory for me. Increased insulin sensitivity, improved blood pressure, and improved cardiovascular health..to name a few.

In my opinion everyone should do cardio whether bulking or cutting.

 

[WannaImpress]

neither.

cardio burns muscle. why would you wanna lose muscle?

satch I thought you were a big advocate of morning cardio? Don't you jump rope in the morning?

 

[satchboogie]

satch I thought you were a big advocate of morning cardio? Don't you jump rope in the morning?

only and ONLY if i'm on the sauce and cutting. key words here are on the sauce and cutting.

otherwise... NO FUCKIN WAY!!!!!

 

[WannaImpress]

only and ONLY if i'm on the sauce and cutting. key words here are on the sauce and cutting.

otherwise... NO FUCKIN WAY!!!!!

GOTCHA!

i think more imortant than what to eat is WHEN to eat.

timing of food intake is critical.

Also could elaborate a bit more on your statement above, when do you think are the most important times for your meals!

 

[TheBolt]

I think cardio and the amount soley depends on the diet your on. If you have a high carb intake then I think it is necessary that you do some cardio so that it is all not stored as fat. Im not saying an hour a day in the a.m. is the answer, I just think for overall health condition perspective that a little cardio like walking on the treadmill 20-30 minutes 3-4 days a week would help mentally and physically but that is just me. The muscle burned, if any, would be at a minimum.

 

[satchboogie]

when i say timing of food intake is critical here's what it comes down to..


pre workout meal. (very important)

post workout meal. (critical)

middle of the night meal (important)

any meal other than the abovementioned is not as important.
now that doesn't mean that you can pig out, or starve. it basically means that those 3 abovementioned meals are proabably the major contributors to growth and quicker rejuvenation.

 

[Bulldog_10]

when you're on the juice in a slightly different ballgame.

cardio indeed wont be as catabolic as if you were naturally training. however, even with the juice cardio will burn muscle. sure you'll gain it right back within no time since you're on the sauce but dont fool yourself into thinking that cardio isn't somewhat catabolic.

and by the way... that's not only my opinion but also.....

PROVEN SCIENTIFICALLY.

I believe, and don't quote me on this, that the theory on cardio is that it is not catabolic...rather, it hinders strength and power gains...However, the reasons for this are poorly understood. There are a couple theories about this though...including a theory that cardio may produce a change from fast-twitch glycolytic (FG) fiber type to fast-twitch oxidative/glycolytic (FOG) fiber type...

There are a couple of others that I can't remember right now...but i know most of them have to do with metabolic enzyme changes within the muscles, which relates to the first theory about fiber type.

I'll look some things up and get back to you on this...but like I said, the relationship between cardio and strength gains are poorly understood at this time.

 

[jc21]

how steep of an incline?

about level 3

 

[hinson4]

Just like periodization with weights, mix it up man. If you are doing slow steady cardio do it on an empty stomach with some yohimbine / burn.

"cardio burns muscle. why would you wanna lose muscle?"
Ah yes, well eating enough puts on fat... why would you want to put on fat? - Because you have to put on some fat to gain muscle! Just like you have to spare a little muscle to lose some fat with cardio. Of course this is elitefitness, and there is chemical magic out there to take muscle loss out of this equation.

2 steps forward one step back man.