Enough Cardio?

Group: General Diet & Nutrition

Created: 2011/12/31, Members: 399, Messages: 16719

With such a topic so broad we truly try to cover the basics from all angles in this group. Nothing too big or too small. Nutrition is as significant if not more as exercise is to reaching your goals so learn all you can.

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meizer Posts: 5 Joined: 2002/01/21	2002/01/24, 08:49 AM It is generally recommended to do 30-40 minutes of cardio three to four times a week for weight loss. Currently, I do 25 minutes, five to six times a week? Is this sufficient, or should I cut back the number of days, and increase the time blocks? What's the pros and cons of each?

Philia2 Posts: 4,078 Joined: 2001/10/19	2002/01/24, 10:29 AM What's your exercise program and when do you do your cardio? Important questions. Personally I do 5-6 times of 30-60 mins a week, but I never do it with my weight training and I often do it in the mornings before breakfast. What type of cardio is it? Interval or endurance?
meizer Posts: 5 Joined: 2002/01/21	2002/01/24, 11:20 AM Wow! Impressive program. I guess you'd consider my cario endurance -- though enduring for a short amount of time! Also, I do lift directly after running. You're going to tell me that's bad, right?
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/01/24, 10:37 AM Welcome to ft! You should really fill out your profile so we can know more about you and your goals in order for us to give you better advice. Anyway, the answer to your question really depends on your goal. Also, you can do "quality" cardio for 25 minutes that could yield the same results as a routine that lasts 45 minutes. Let us know what type of cardio you do...
meizer Posts: 5 Joined: 2002/01/21	2002/01/24, 11:16 AM Oh, but my anonymous shell is so nice! :) As for my goal- I want to lose my "college weight" -- about 20 lbs. The routine? I run in the mornings before breakfast for 25 minutes at a 10-minute mile pace (if that's important -- and please don't tell me that's too slow, because I'd probably have a heart attack and die if I had to go any faster!), then lift for approximately another 20 minutes. Thanks for the welcome! This site is great!
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/01/24, 11:35 AM Well, thanks for giving us a little more info. Actually, you may want to vary your cardio a little to challenge you a bit more. May I suggest a stationary bike, stairmaster work or elliptical trainer? All of these are fairly low impact exercises. Meizer, it's always good to step up the pace a little on your cardio to maximize the fat burning. Also, lifting weights is another way you can increase your metabolism (and therefore, burn fat). But, you may want to increase the 20 mins. to about 45 mins. Just remember to eat low-fat, quality foods and continue with your cardio...you'll lose 20 pounds in no time. Personally, I lost 35 pounds (all fat) in 8 weeks. I've since gained about 15 pounds (in muscle mass) and feel so much more energetic! Good luck!
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/01/24, 12:23 PM P.S. - Thanks for entering your profile. This will really help...
Ironbod Posts: 71 Joined: 2002/01/18	2002/01/24, 06:44 PM If you are doing intense cardio you really only need to do 20 minutes. Also, you may want to consider taking a fat burner before your cardio to give you a boost and burn more fat.
ltroisi Posts: 764 Joined: 2001/11/06	2002/01/24, 10:06 PM You also may want to do the cardio after the weight training on some days. The weight training will furthur deplete glycogen and you will hit the fat burning mode more quickly. Also cardio over 15 min before weight training can zap strength for the weight training.
meizer Posts: 5 Joined: 2002/01/21	2002/01/26, 01:52 PM Supplements make me psycho! The caffeine gives me the shakes - literally! Itis good to know that 20 minutes is sufficient! In during research, I've read that in more than one place. Thanks.
MuscleRage Posts: 203 Joined: 2001/12/09	2002/01/26, 11:39 PM there is no such thing as too much cardio...its great for ya!!...but i still dont like doin it..LOL
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/01/27, 12:44 AM Meizer, remember though that you should not weight train right after cardio. Either do the weight training in the afternoon or on another day altogether. I believe this was suggested by one of the ladies (philia2 or ltroisi) above...
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/01/27, 02:38 AM Musclerage, I'm sorry that I bother you, but I have to correct you again......... :( A very commen beginner mistake is to think that more cardio the better (as well as more weight training the better). As with the diet, it's all a question about balance. If you do too much, you're risking not having enough energy for the weights and also the annoying catabolizing (burning your muscles for energy). Cardio is very important since we are working with the heart. As said earlier, the amount of needed cardio is very individually -also depending on your goals. Okey, so jump on the treadmill as much as you want, but then no soccer games during the weekends........ You see that's cardio too. Anyway Musclerage, you're young, don't worry about all this. As I wrote in an earlier letter this morning, this letter too is also just informative.
ltroisi Posts: 764 Joined: 2001/11/06	2002/01/27, 08:41 AM I agree with Nina on the cardi subject. I said in an earlier post ..its ok to do cardio before weight BUT about 15 min only (20 max on occasion). I used to be a called the "cardio queen". I did about hour 6 days a week. Prior to bikini season I also added 20-30 min before bed. THEN I started working with a trainer to get ready for competition. The first thing she did was throw out the Cardio. I did 10-20 warm up prior to weight training.Every 4 weeks we added 3 days of longer cardio sessions seperate from weight time. This worked wonders. I now maintain a lower bodyfat (by about 6%). So there is such a think as too much cardio. If you read the "womens magazine" you will see that lots of them promote the cardio over the weights. Its backwards!
Alorle Posts: 196 Joined: 2001/10/07	2002/01/27, 08:54 PM I seperate my cardio/weight days. I do 45 min weight 3x a week and 20 min cardio (interval, TUZ training) 3x a week. I've lost 10% BF in the past 3 weeks doing this. Now, granted I have a lot of BF to lose, so your mileage may vary! I would recommend alternating days, with your cardio being high intensity. If you would like to add cardio to your weight days, try a program like HIIT. It's quick, boosts your metabolism, and although not painless, can help you get results. I also would advise (on cardio days) to not eat for an hour after your workout, as this will expend your calories from fat rather than your food. I dont know if that's true or not, but it seems to be working okay right now for me :). I'll go get you the link for the HIIT program.
Alorle Posts: 196 Joined: 2001/10/07	2002/01/27, 08:56 PM There ya go! I thought it was a pretty humourous article, but I'm just wierd that way :). Good luck! http://www.musclemedia.com/magazine/v69/HIIT.asp
meizer Posts: 5 Joined: 2002/01/21	2002/01/31, 08:49 AM Thanks to everyone who wrote with advice! I really appreciate it.