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2004/06/13, 06:49 AM
Hey was reading elsewhere that your meant to stay within you heart range maybe 70 or so percent of your heart max as if you go to high itll cause muscle to be used and lactic build up?? is that bullcrap or true? was just wondering when you see a sprinter.. and a long distance runnner.. a sprinter usually has more muscle... so?? i dont know just some baseline info on this be cool, also whats a good routine you guys know for someone to lose fat and gain muscle or maintain muscle weight with food diet? maintain increase or what? i wanna get down to bout 7 or 8 % bodyfat so ill hafta cut out some foods but i dont wanna cut to much shit as i dont wanna b eatin a certain way for the rest of my life i want it to be a stable fat lose and not temporary i dont rly care how long it takes as long as it aint over a couple months but ye something routine sort with weights workout and running or bike or cardio work involvment if anyone found anything? thanks.
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2004/06/13, 12:08 PM
Yes, it is true...it goes something like this for cardio workouts:
Find your maximum heart range and then follow these percentages for "cardio" workouts:
50-60% Beginners, for someone that has little to no previous exercise
60-70% for someone that has moderate exercise
70-80% for someone that is actively exercising
I have known people in top of the line physical condition that have gone 80-90 but they were individuals that were in the utmost physical condition possible.
The reason behind all this is that basically your muscles need that good 'ol oxygen plentiful blood to them while you are doing your cardio. A conditioned runner, for example, is most likely keeping their heart rate where it needs to be by working their way to where they are. A beginner to running that has never run before will most likely struggle and be out of breath after a short time, so they slow back down to where they are breathing right, where their heart rate is in it's percentages. But each time they run, they are able to run further - yet still stay within their heart rate! Let's say your a beginner to cardio, whether it be running, walking fast, stairstepping, etc, you would begin by working within the "beginner" percentages, allowing your muscles to receive oxygen and not build up in lactic acids. Now, after awhile (everyone is different as far as time), you realize that you are working out harder but it doesn't seem to be "pushing" you, so to speak, you aren't coming even close to being out of breath at any time, this is the time that you can go up to the next stage of your percentages - so you work out a bit harder, increase your resistance, run faster, what ever it is you are doing, do it more. A very simple way most people (runners, etc.) know they are most likely exceeding their heart rate percentage is by their breathing, if you are gasping or can't talk while working out, you are most likely beyond your workout capabilities, just back it down a bit, check your heart rate. By not following those percentages (everyone is different, this is a good baseline to work with), you risk losing lean muscle as the body freaks out, there you are gasping away and your bodys turns to muscle to burn rather than the fat.
Aerobic Exercise uses more oxygen,raises your metabolism
causes fat, not blood sugar, to be burned as fuel - People trying to lose weight should engage in aerobic exercise, such as walking or biking.
In Anaerobic Exercise, oxygen is not present, will not help to increase metabolism or lose weight uses blood sugar, NOT FAT, as fuel - People trying to gain muscle should engage in anaerobic exercise, such as calisthenics and sprinting.
Lactic Acid - The body has two ways to use glucose: aerobic and anaerobic glycolysis. Aerobic glycolysis is more efficient because electrons which are liberated from glucose are transferred to oxygen. This process produces energy which the cell can trap as ATP. When there isn't enough oxygen, the cell needs some other way to dump these electrons or the system will back up and stop. The cell dumps these electrons into pyruvic acid, a product of glucose, converting it to lactic acid.
You do build up lactic acids going anaerobic, your muscles produce higher amounts and it is thought that the lactic acids increase, but are the tissues are not able to absorb the lactic acid quick enough at the rate of which they are increasing, so thus the build up.
Your profile shows you would like to build up muscle, gain weight? So, I don't know if cardio is where you may want to be, but continuing with weight lifting. I'll leave the weight lifting comments to someone that knows more, but just thought I would help you try and understand the cardio and lactic acid questions you had. Good luck to you!!
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Veda
MISERY IS OPTIONAL
***When you are up to your ears in trouble, try using the part that is not submerged.
***The difference between a dream and a goal is a plan.
HAVE A GREAT DAY!
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2004/06/13, 12:26 PM
I did forget to mention, often people will do an aerobic workout and then throw in some anaerobic intensity, then go back to the aerobic - a runner may warm up, then start a job, then RUN, then go back to jog. I find this is great for losing weight, for instance I use my glider, keeping my heart rate within it's range, then I go faster, create more resistance for 60 seconds, then I back down to where I was and I repeat this throughout my 30 minute workout about every 4 minutes.
It is believed that this type of high intensity training is very beneficial to the metabolism.
There are many good posts here that go futher into the benefits of high intensity training at fitBuddy.
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Veda
MISERY IS OPTIONAL
***When you are up to your ears in trouble, try using the part that is not submerged.
***The difference between a dream and a goal is a plan.
HAVE A GREAT DAY!
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2004/06/13, 12:45 PM
as long as you keep your muscle's energy stores(glycogen) high by eating properly and aren't doing prolonged cardio muscle burning shouldn't be a problem, even if you're exercising at a high heart rate. If you've reduced your glycogen by doing a heavy weights session first, top up with a whey/carb drink before or during if possible (this is why it's better to do cardio later in the day rather than immediately after a weights session)
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2004/06/13, 09:43 PM
damn thats a long post, lol ok you know how you have a pure whey drink with water or something after a weight workout then hour or so later have a lean meat and siple carbs or sumtin what would u eat after a cardio session // run bike swim or w/e ?? ( w/e means what ever )
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2004/06/15, 12:55 PM
Actually, I am making sure to eat something higher in good carbs prior to my workout for the cardio part, which as I said I am doing after the weight lifting, then I will be following with whey protein supplements I just bought, right after my weight workout, as some have suggested. ..
See fitBuddy posts on this subject, too, for instance,
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ft Official Moderator, Arnold says:
"good advice rev.. the recommended time to get in your shakes is 15-45 minutes following your workout.. the reason being that your body is crying for replenishment and a shake can provide that easy and quickly. The only other time to take a shake is when you are trying to consume say 5-7 meals a day and it's just to difficult to eat that much each day in terms of solid food."
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From what I am getting from the posts I have read, at least the majority, is if you are drinking a protein shake and lifting, drink after for better absorbtion and your immediate need for the protein for the worked muscles, although as princesslodgey says, some do drink during, though I couldn't hold it down if I drank during...
I also read that if you are getting all your required protein in your food, than you may not need to do this at all. I am doing it as I fall short of it in my foods at my weight, and I believe it is best for me immediately following my weights. As in everything, there is controversy and confusion, but experimenting with what works for you, individually, is necessary as no one is exactly the same when it comes to our needs.
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Veda
MISERY IS OPTIONAL
***When you are up to your ears in trouble, try using the part that is not submerged.
***The difference between a dream and a goal is a plan.
HAVE A GREAT DAY!
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2004/06/16, 03:43 AM
Ok so you would treat the time after a cardio session the exact same as a weight session ? water with whey shake rite after workout then hour or so later simple carbs and lean protein? i thought cardio let off different what ever there called like some different thing in your body?? cuz ur losin fat not buildin muscle wen u do cardio or sumthing?
i find somedays after digging a whole day at work or so i just cant stop eating lol must be some good form of cardio there huh? lol, imma go dig some more.. :laugh: screw that lol
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2004/06/16, 07:30 AM
This is just what I've researched and come up with for "me", what I do is I get up and I eat oatmeal, or something else with complex carbs, but 99% I just eat oatmeal with cinnamon and Splenda or some other variation about 45 minutes before my cardio session, if I am doing weights that works out good, too, as I do weights for 45-60 minutes, so I do weights and then cardio so that I am providing my body with the fuel it needs rather than it looking to my muscles for fuel. What I am to believe is that in the morning you are at a fasted state and cortisol levels are high. Cortisol is a catabolic hormone. If you do the cardio on an empty stomach, your body will use your muscle that you've worked so hard for in order to supply you with energy. Now, as I mentioned before, there is much controversy and opinion both studied and through personal opinion from individuals, so you just have to find what works best for you as some people don't have time to eat or can't stomach it (I have to wait about an hour before I can eat in the morning), etc. I drink my protein, as Charlie has mentioned, too, after my weight training, and if I am not doing cardio, I try to sip on it for awhile. There are many posts on this subject and you can see the variation from individual to individual, and even when I researched this I found studies often differed. I'd like to move my cardio to later in the day rather than right after my weight lifting, but thus far it has been too difficult with my schedule. You may want to look, again, to eating some complex carbs for the energy and maybe a protein drink during for the muscles if you are going to be digging all day. FYI, from what I understand, your body burns 23 calories for every 100 calories of carbohydrates it digests, but only 3 calories for every 100 fat calories.
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Veda
MISERY IS OPTIONAL
***When you are up to your ears in trouble, try using the part that is not submerged.
***The difference between a dream and a goal is a plan.
HAVE A GREAT DAY!
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2004/10/02, 10:05 AM
I've been doing 70%-90% heart rate exercises for at least 45mins, 3times a week. I weigh 95kg, 150cm tall and 31years old. Is my cardio intensity too high? What heart rate would be ideal for a more efficient weight loss? I fear my cardio is too anaerobic already so that I do not effectively lose fat. Please help.
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2004/10/02, 10:22 AM
Welcome to freetrainers mayot. How old are you? Your age is the key factor in determining your Heart rate. Please fill out your profile so we can give you proper info.
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"A will finds a way, failure is not an option"
Ivan
carivan@freetrainers.com
Montreal Canada
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2004/10/02, 10:51 AM
Sprinters are out bodybuilding "cousins". They are prime examples of short burst durations of all out work. This further emphasizes the results of weight training as compared to long distance or long duration cardo/endurance training. This is also why HIIT is so effective, the high anerobic component as will as aerobic component.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/10/02, 11:17 AM
hello carivan! i'm turning 31 in a few days. using the standard max heart rate formula, my max should be 189. i do 160-171bpm for 20mins on the treadmill (jog) then transfer to glider, with the same heart rate, at least another 20mins. i can talk while doing the exercises, sometimes i sing along with the piped in music. then i lift weights for the next hour or so, 3 sets of 12. i read in another thread that weights should be done before cardio.
pls help! i know i'm extremely overweight. i've increased my stamina, but i dont seem to be losing fat effectively. as i've mentioned, my cardio may already be anaerobic. i can actually do cardio at the same intensity for 1hr30mins, but i dont really lose weight.
i'm happy that i'm stronger now, but wanna do it right and lose weight too. my diet's been regulated, very watchful but reasonable. i don't starve myself.
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2004/10/02, 11:23 AM
bb1fit, i think that was your advice i read about doing the weights before cardio. been doing the reverse, will make the necessary adjustments from now on.
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2004/10/02, 11:37 AM
First how often are you eating?
You should really lower your hr to about (60%) 113-120 when you are trying to lose fatty tissue.
40 minutes a day would be plenty, You will also burn more calories if you use an elipticle trainer and do intervals by changing intensities and incline. abiut every 3 - 5 min.
forget the 1hr30 min session of cardio. do a max of 40, with 2 machines.perhaps you can do the elipticle and the glider.
You are obviously in great cardiovascular health, so this shouldn't be a problem.
On the diet side of things, what do you eat before your training session?
My appology, but I missed your age in your first post.
If you want to email here, feel free.
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"A will finds a way, failure is not an option"
Ivan
carivan@freetrainers.com
Montreal Canada
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2004/10/02, 11:40 AM
My post as to weights before cardio pertains highly to the more "athletic" for the most part. These are folks who hit the weights very hard, and trying desperatley to build muscle(which all of us should make our first concern). But, as noted, if "overweight" as you describe yourself, it probably becomes less important which order you do it, as your weight workout will probably not be affected much anyway by doing cardio first. So, if something is working for you, by all means, do it. When the results stop or slow down, you may then consider changing the strategy to "shock" the body further.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/10/02, 12:11 PM
thank you carivan and bb1fit. by the way carivan, the gym i go to does not have the elipticle. it has the glider, treadmill, stepper and rower. which would be best to fill in my 40mins?
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