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2005/01/18, 10:39 AM
I am working on losing 20 pounds by May, and I have some questions upon what is the best cardio workout for me. Is it better to run a straight mile or to have a run/walk routine. I feel more of a burn when I sprint and walk quarter miles istead of straight jogging. Also, should I run everyday or walk some days? And is better to run before eating? Also, should I do my non-cardio exercises before or after I run? Please help me figure out this madness:)
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2005/01/18, 10:43 AM
Separate your cardio and weight lifting by 6 or 8 hour or better yet do them on opposite days.
The sprint/ walk you mention is hiit. Do a fit buddy search on it. Its a great way to burn calories. Mix straight cardio for a few days with a few days of hiit. In all things fitness change up is always good. Keeps your body guessing.
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Dances with humans
Charlie
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2005/01/18, 12:28 PM
stacey to burn most fat you need to stay in 60-70% target heart rate for at least 20 minutes....and more like 30-60 minutes....
however you can also do interval training....running/jogging for 5 min at 55-70% heart target....then go up to like 80-85% heart rate for 1-2 minutes(fast running/sprinting).....then back down to lighter running at 55-70% and so on....keep doing it for however long you plan to run for ...include warm up and cool down for at least a few minutes...overall it should be 45-60 minutes....
or you can do sprints with short rests....100 meters? as fast as you can....then rest 15-60 sec....then again....do 16 sets? that is about a mile.....you progress by being able to run the 100 faster or rest less or be able to do mroe sets....
Do cardio on days you are off from weight lifting...or if you must do it after your weight lifting....2-3 days a week
gl
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2005/01/18, 12:37 PM
btw ...eating before a run should be light and maybe half hour beforehand...bagel with creamcheese or a banana....
if you can run then run if you can sprint then sprint....ie work at your highest intensity....this is how you progress....unless you're jogging lightly after a weight training session....
-target heart rate: (220-age)*Target Heart % = Target heart rate
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