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2005/05/04, 09:05 PM
I know there are several types or cardio, but I was wondering what everyone did as cardio.
I use volley ball as my cardio.
Does Volley Ball even count as cardio?
What else is out there.
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There is only one way... to get anybody to do anything. And that is by making the other person want to do it.
Dale Carnegie 1888-1955, American Author, Trainer
\\"Motivation is what gets you started. Habit is what keeps you going.\\"
Jim Rohn
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2005/05/05, 08:57 AM
I post on freetrainers.com...does that count?
Actually I just go to the gym 3 times a week and do a circuit training program, which is good for keeping your heart rate up while lifting weights...building lean mass and burning fat. Then try to get a jog in over the weekend.
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2005/05/05, 09:50 AM
Anything that gets your heart rate up for an extended period of time will work for cardio. I'm like sstump1 in that I tend to go to the gym and get my 30-40 min. in there, either running on the treadmill, elliptical or occationally the stationary bike. Outdoor activities that work best are biking, running, walking, swimming etc. I'm just waiting for the weather to get nice so I can run outside again!
Nothing wrong with volleyball but I think it would be hard to keep your heart rate up for a good solid 30-40 min (Obviously I'm not a volleyball player so I could be wrong...I play golf, but I don't tend to include this as part of my cardio even though I walk the course)
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2005/05/05, 04:08 PM
Well - I guess I am a bore. No, okay, fine - I'm a bore. :( Run, run, run....
I am running 5-6 times/week. I lift 4 days a week. Since I have adopted this approach, I (personally) have seen the fat loss results that I was looking for.
I pretty much pick one of the following runs:
1) MAX. INTERVALS - Run fast, then run slow, then run fast, then run slow (HIIT). Usually about 4 miles-ish & 30 mins + cooldown
2) INCREMENTAL INTERVALS - Start running and jack up the pace incrementally over time. Usually about 6.5 miles-ish & 60 mins + cooldown
3) RACE - Run a shorter distance (5k-ish) closer to my max pace. Usually about 30 mins
4) DISTANCE - Run distance at a more comfortable pace. Usually about 7 miles and around 60 mins.
I do (#1) at least 2 times/week - aim for 3 times though.
I do (#2) 2 times a week
I do (#3) 0-1 times a week
(#4) is my favorite. I do it at least once a week to give myself a reward.
BTW - if you want to look into running more, www.coolrunning.com is like a FreeTrainers equivalent for that activity.
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_Shane
I dont have to outrun the bear - just you....
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2005/05/05, 06:45 PM
Hi there-
Spamalope -- I was wondering if you changed your diet in any way, or just did running to achieve the result. :)
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2005/05/05, 07:49 PM
basketball, bolleyball, soccer, climbing, cycling, running(interval, distance, sprints,), golf, rowing, elliptical trainers, stairs, stair climb machines, bikes, etc...
the list goes on and on and on....only difference is amount of calories burned...some sports burn more calories per hour...walking down a golf course is going to burn much less calories than a fast paced soccer or basketball game
Or my all time favorite super marathons :)
a guy who comes into a store I work at....recently ran 262 miles nonestop for 3 days with no sleep...and did a 70 mile 11 hour practice run for the article in FHM...Dean Karnazes...he was also on the cover of 'Runners' magazine a some months ago...
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2005/05/06, 04:42 AM
Depends what you want to achieve by doig cardio.
If you want to lose weight then anything which gets your heart rate up will do, and you can do short intense sessions or longer easier sessions.
If you are wanting to improve your performance in a particular sport then you have to look at the elements of that sport and what you personally need to improve in, be it speed or endurance etc.
A heart rate monitor may be a useful investment to see what is happening when you play volleyball - get one that records maximum and average heart rates.
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2005/05/06, 06:06 AM
I play hockey, 1 hour game and 1.5hour training a week. Plus I generally walk around alot. Its not enough but I'll get there one day.
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2005/05/06, 09:29 AM
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Quoting from sivysivy:
Hi there-
Spamalope -- I was wondering if you changed your diet in any way, or just did running to achieve the result. :)
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My diet is not horrible, but it's not great either. I don't eat red meat or chicken and haven't for about a year. I started eating fish a couple months ago and eat fish about 2-3 times week. Diet, for me, will probably be the link that I have to fix shortly. I stopped drinking regular soda and Starbuck's Lattes about 2 months ago, and that was a definite boost for me.
I have changed my goals a bit over the past 4-5 months. Basically, like everyone else, I want to be more fit and have less fat. I don't want to have a twiggy marathoner figure, although I am dabbling with the notion that some time from now, I may want train for a marathon - to say I've done it.
Anyway, running has been the key ingredient for me losing BF. I've done a lot of research on this now and it's the most efficient cardio out there - this has proven to be true for me. I could talk about this until the cows come hom
I do want to say this about running, there's a lot of misinformation out there in regard to it's effects on your body & efficiencies. As I have really learned a lot, there seems to be notion, or almost fear, about cardio. I guess it really depends on what your true goals are, so temper this appropriately.
Over the past few months, I have read a lot (books, sites) and there are a few things I have learned that are key:
-) Total calories are burned from carbs -AND- fat stores. The higher your HR, generally, the higher % from carbs. There is nothing you can do to change this - you HAVE to have the carbs to burn the fat. This has taken me a long time to come to accept. You can't cheat you body. No carbs - no run - no fat calories burned.
-) Total calories are basically burned as a function of distance - NOT speed. If a walker does 3 miles and a runner does 3 miles they will basically burn the same amount of calories. The difference being it takes the walker 55 minutes and the runner 25 minutes. The walker actually will burn more calories from fat stores than the runner ----BUT---- if they both go for the same amount of time (and most people do their cardio based on time, right?), the runner gets in about 6 miles and will end up burning significantly more fat calories than the walker. This is true, even though they are burning a less % of fat calories over that time.
Say the walker burns 75% fat calories and the runner only burns 50% fat calories.
3 miles = 500 calories
6 miles = 1000 calories
walker = 500 * .75 = 375 fat calories
runner = 1000 * .50 = 500 fat calories
See - the runner burned 125 more fat calories than the walker in the same amount of time, with these exagerated figures.
What this basically means is, the get the most benefit for your "time" - RUN. Ignore the fat burn program on the treadmill and run instead, if you can. You WILL have burned more total fat calories at the end of your workout.
Wow - this turned into a book. Sorry....
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_Shane
I dont have to outrun the bear - just you....
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2005/05/06, 11:00 AM
staying in the 65-70% of max heart rate burns more % of fat of calories burned
however going beyond this target heart rate will get the body to burn more calories total and thus higher total fat burned....(the % of fat burned of total calories will be lower..)
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2005/05/06, 11:17 AM
Menance,
Do you mind if I ask you to abridge my content in the future?
You said in two sentences what took me 15 minutes to type. :laugh:
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Quoting from menace3000:
staying in the 65-70% of max heart rate burns more % of fat of calories burned
however going beyond this target heart rate will get the body to burn more calories total and thus higher total fat burned....(the % of fat burned of total calories will be lower..)
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_Shane
I dont have to outrun the bear - just you....
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2005/05/06, 11:23 AM
Let's make menace the editor and we all just send him what we want to say and he posts for us...save a ton of bandwidth on the site. :big_smile:
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2005/05/06, 12:09 PM
Thanks people. Well, considering that I am just starting to play again,and I know I am out of shape, I am doing pretty good. I have been working up a constant sweat. Volleyball is an active sport when you play with less people. :dumbbell:
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There is only one way... to get anybody to do anything. And that is by making the other person want to do it.
Dale Carnegie 1888-1955, American Author, Trainer
\\"Motivation is what gets you started. Habit is what keeps you going.\\"
Jim Rohn
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2005/05/06, 01:01 PM
Lori - you know that SOMETHING is ALWAYS better than nothing. Heck, if you're having fun too - it's a bonus!
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_Shane
I dont have to outrun the bear - just you....
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2005/05/06, 01:57 PM
Spamalope-
Thank you for the information. I like the unabridged version. It helps a lot. :-)
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2005/05/07, 05:29 AM
The other thing to add about cardio is that the fitter you get, the better your body becomes at burning fat - so for a given heart rate, a fit person will burn more fat than an unfit person (who will burn a greater proportion of carbs).
If you constantly exercise at the 65-70% rate, your are not giving your body as much of a stimulus to become fit.
If you do at least some sessions at higher heart rate, you force your body to adapt and become a more efficient fat burner.
**MENACE** your help required to stop this becoming a novel as well!
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