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Dvs1676
01-11-2013, 04:11 PM
is it really necessary to run like hell on the treadmill and for at least 45 minutes or does this only applies to individuals over a certain amount of weight. every time I do cardio I loose weight too fast and I usually like to keep some of my weight any suggestions?

Lunchbox
01-11-2013, 04:30 PM
I lost over 150 pounds by diet, cardio and lifting. For cardio I never ever ran. Walked at a pace and incline which kept my HR between 135-145 for 45min to 1 hour a day. 5 days a week.

Sarcomere
01-11-2013, 05:15 PM
is it really necessary to run like hell on the treadmill and for at least 45 minutes or does this only applies to individuals over a certain amount of weight. every time I do cardio I loose weight too fast and I usually like to keep some of my weight any suggestions?

its all about the calories burned, and no you don't have to run. You can get the same effect by walking with an incline.

HIIT will burn the greatest amount of calories though, because of the increase in metabolism post workout.

the best type of cardio is the type that you are most likely to continue doing.

Sarcomere
01-11-2013, 05:15 PM
I lost over 150 pounds by diet, cardio and lifting. For cardio I never ever ran. Walked at a pace and incline which kept my HR between 135-145 for 45min to 1 hour a day. 5 days a week.

damn! you are a tough sob to lose that much. losing weight is a very difficult thing to do. I also prefer to walk with an incline.

chrisotpherm
01-11-2013, 05:55 PM
Running for long times can be rough on you knees and surrounding cartilage. If your not prepping for a king distance run, would keep it to 20-30mins at a comfortable moderate pace and use the eleptical as an alternative to running imo. Stair master is awesome too.

exphys88
01-11-2013, 05:56 PM
Running for long times can be rough on you knees and surrounding cartilage. If your not prepping for a king distance run, would keep it to 20-30mins at a comfortable moderate pace and use the eleptical as an alternative to running imo. Stair master is awesome too.

I love the stair master! People think I'm crazy?

Fit Guru
01-11-2013, 07:38 PM
The old standard was 30 min minimum.now 20 min minimum is the standard .but remember this.to lose one pound of fat you have to burn 3500 calories so you need to burn 500 calories a cardio session a day in order to lose 1 lb of fat a week.

Dvs1676
01-12-2013, 08:29 AM
That is the reason I stopped running and just do walking on the incline position I sweat a lot faster and my knees and shins are not hurting. I will try to idea of alternating with the elliptical it's hard to get on one of those at my gym damm woman are always on them for hours I don't know how they do it but they do.

chrisotpherm
01-12-2013, 08:57 AM
Agreed. Imo running has its place but the more weight/mass you put on the more stress you put on your bones and tendons and when you run like you would normally with added weight you take the risk of injury.

Fit Guru
01-12-2013, 11:13 AM
For fat burning purposes,slower pace and longer duration is best.when at a faster pace the body burns glycogen for energy.at a slower pace it taps into the fat cells.

chrisotpherm
01-12-2013, 11:28 AM
For fat burning purposes,slower pace and longer duration is best.when at a faster pace the body burns glycogen for energy.at a slower pace it taps into the fat cells.

So true. This is why so many marathon runners and alike athletes suffer from hypoglycemia.

Dvs1676
01-12-2013, 11:48 AM
For fat burning purposes,slower pace and longer duration is best.when at a faster pace the body burns glycogen for energy.at a slower pace it taps into the fat cells.


That is exactly what I am doing now especially since I am not a big guy at all this will be more of a maintenance routine and to also not help me abandon my cardio.

NTL
01-12-2013, 12:03 PM
I have never been one to do cardio. I recently injured my bicep and decided to start adding in cardio every other day.I usually weight train 5-6 days a week.
Their is a cybex arc trainer at my gym that I'm starting to use.If you have one at your gym give it a try it has been whooping my ass.I can do 30 minutes on a elliptical with heart rate it the 140-150 range but 15-20 on the arc training is twice as hard.

Dvs1676
01-12-2013, 12:15 PM
I have never been one to do cardio. I recently injured my bicep and decided to start adding in cardio every other day.I usually weight train 5-6 days a week.
Their is a cybex arc trainer at my gym that I'm starting to use.If you have one at your gym give it a try it has been whooping my ass.I can do 30 minutes on a elliptical with heart rate it the 140-150 range but 15-20 on the arc training is twice as hard.


I seen those at my gym thanks for the heads up I like to alternate equipment so that I don't get bored.

Sinister613
01-13-2013, 01:48 AM
Been doin more hiit sprints lately, 15 mimutes and im gassed

SisterSteel
01-13-2013, 01:52 AM
You can do low, slow cardio or you can do interval cardio. Both are effective. You can sit on a treadmill for 45min at a steep incline walking briskly or you could run stadiums or pull a sled.

The most important thing is to just do something. I prefer interval cardio/conditioning training.

Vicious 13
01-13-2013, 03:47 AM
What's the difference between running a mile in 6 minutes as opposed to like 8 or 9?

GSRacer
01-13-2013, 05:32 AM
What's the difference between running a mile in 6 minutes as opposed to like 8 or 9?

One makes you a man, and the other makes your balls shrink.

In all seriousness, not much difference. Raising your heart rate to an aerobic bpm for 30 min 3 times per week will gibe you the benefit most of us are looking for, while preserving mass. If you are training for an endurance event, then this advice changes

kazman68
01-13-2013, 09:13 PM
When I competed I always did the least amount of cardio possible, I want to be healthy heart wise, but my workouts are long and have an aerobic effect, I plan on doing what I used to do 20-30 mins 2X a week.(come spring) I let the diet do the job, cardio is important but too much and you start chewing up muscle mass.

exphys88
01-13-2013, 09:33 PM
What's the difference between running a mile in 6 minutes as opposed to like 8 or 9?

Gs nailed it, but also calories burned per minute is a difference. Per mile you burn roughly the same amount of calories burned regardless if you walk or run, but running it allows you to burn calories faster.

chrisotpherm
01-13-2013, 11:15 PM
Gs nailed it, but also calories burned per minute is a difference. Per mile you burn roughly the same amount of calories burned regardless if you walk or run, but running it allows you to burn calories faster.

Very true. If you don't won't to run use the eleptical as you can go just as hard as you would running with out the wear and tear on the body.

ordawg1
01-16-2013, 02:03 AM
I like the treadmill-elliptical and the rowing machine the best ( concept).I use all three of these each day and just work my HR between 130-150 for 1 1/2 hrs.I also toss in the stationary bike-but it bores me a bit.I find if I just do one type of cardio my trail hikes and rafting suffer come spring-summer-fall.My endurance is great for my age-plus I do some Zumba with the hotties.Great scenery in that class for those that like that type of endeavor,I can tell you is a great way to burn up and hour an excess calories to boot !!-OD

alin
01-16-2013, 11:47 AM
I don't do much cardio when Bulking. Now when cutting it's a whole nother story...

jv10
01-24-2013, 07:50 PM
I love cardio do it at least 3 times a week

Ironguruera
01-24-2013, 10:45 PM
I tried cardio a few times. Wasn't impressed lol.

I lettered in swimming in high school. I paid my dues in cardio many times over lol.

I'll be busting out the jump rope shortly actually.

artman115
01-24-2013, 10:47 PM
^--- rope jumping!! good stuff for HIIT fasting cardio. Fun too. Still love to add that otherwise I just get lazy and DIY my ass on a bike.. Boring!!!

Getstrong34
01-31-2013, 10:14 AM
stair master for sure helped me drop serious weight when cutting

Fuelfan
01-31-2013, 01:27 PM
The other night I had a guy talk to me (and maybe I should have listened lol) about a mathematical formula for your heart rate per you age and weight that if you stay in that range you won't burn muscle. Has anyone heard of this? I absolutely dislike cardio after back surgery but starting tomorrow i'm going to stay to cut and run my cut cycle but don't want to burn to much hard earned muscle.

ordawg1
02-02-2013, 03:44 AM
The other night I had a guy talk to me (and maybe I should have listened lol) about a mathematical formula for your heart rate per you age and weight that if you stay in that range you won't burn muscle. Has anyone heard of this? I absolutely dislike cardio after back surgery but starting tomorrow i'm going to stay to cut and run my cut cycle but don't want to burn to much hard earned muscle.

Target heart Zones-is easy peasey.I build endurance with them-lose fat and stay fit.EX88 uses for training for mtn climbing.I will let EX chime in as this is actually his area of expertise-OD

exphys88
02-02-2013, 07:16 AM
The other night I had a guy talk to me (and maybe I should have listened lol) about a mathematical formula for your heart rate per you age and weight that if you stay in that range you won't burn muscle. Has anyone heard of this? I absolutely dislike cardio after back surgery but starting tomorrow i'm going to stay to cut and run my cut cycle but don't want to burn to much hard earned muscle.

muscle isn't used as an energy source during cardio, fat and carbs are. The more intense your exercise is, the more carbs become a higher percentage of the fuel used. I'm not sure of the formula hes referring to, but the most common is 220-your age X (.65-.85). this puts you roughly in the 65-85% range of your estimated max HR. Sticking in this range will ensure you're burning an adequate amount of calories and you're working your heart enough to see cardiovascular benefits.
Another option is to check out High Intensity Interval Training.

SisterSteel
02-02-2013, 11:19 AM
muscle isn't used as an energy source during cardio, fat and carbs are. The more intense your exercise is, the more carbs become a higher percentage of the fuel used. I'm not sure of the formula hes referring to, but the most common is 220-your age X (.65-.85). this puts you roughly in the 65-85% range of your estimated max HR. Sticking in this range will ensure you're burning an adequate amount of calories and you're working your heart enough to see cardiovascular benefits.
Another option is to check out High Intensity Interval Training.

You can also use a similar equation where your resting heart rate is taken into account. In the past I used that equation but now I don't bother. With time you know where you need to be to get what you want done.

exphys88
02-02-2013, 12:47 PM
You can also use a similar equation where your resting heart rate is taken into account. In the past I used that equation but now I don't bother. With time you know where you need to be to get what you want done.

Yeah, I don't use it anymore either. I used to be obsessed about my hr monitor.

Fuelfan
02-02-2013, 12:56 PM
EX,
So if I did the math right that's going to stick me at between 189-192! I'm missing something cause I think I would die in that range. Here are some of my stats as of today and my goal and maybe you could tell me where I need to sick my heart at. So right now i'm 42, 5' 9", 243 and I would guess roughly 16% bf. I can still see my abs up top but have lost them from mid to pelvis (been trying to bulk and eating like a freakin pig). I want to melt down a bit and get back into the maybe 9-11% for the summer. I just don't want to burn to much of my hard earned muscle. I'm not interested in clen or T3 or anything like that at this point. Another thing I should add is my cycle and maybe I need to adjust that as well.
600mg Test E ew
900mg EQ ew
200mg Tren A eod (roughly 800 ew)
50mg dbol Ed
500mcg HCG ew
50mg aromasin Ed split in two dosages
I've discontinued all peps as of right now. I also run 200mg TNE and Cialis a few times a week. I have been considering dropping the Tren and going up on the EQ. Suggestions?

exphys88
02-02-2013, 01:13 PM
EX,
So if I did the math right that's going to stick me at between 189-192! I'm missing something cause I think I would die in that range. Here are some of my stats as of today and my goal and maybe you could tell me where I need to sick my heart at. So right now i'm 42, 5' 9", 243 and I would guess roughly 16% bf. I can still see my abs up top but have lost them from mid to pelvis (been trying to bulk and eating like a freakin pig). I want to melt down a bit and get back into the maybe 9-11% for the summer. I just don't want to burn to much of my hard earned muscle. I'm not interested in clen or T3 or anything like that at this point. Another thing I should add is my cycle and maybe I need to adjust that as well.
600mg Test E ew
900mg EQ ew
200mg Tren A eod (roughly 800 ew)
50mg dbol Ed
500mcg HCG ew
50mg aromasin Ed split in two dosages
I've discontinued all peps as of right now. I also run 200mg TNE and Cialis a few times a week. I have been considering dropping the Tren and going up on the EQ. Suggestions?

Your range should be 115-150. I'd suggest maintaining around 115-130 and doing 1-3 min bursts up to 150ish every 5-10 mins.

Fuelfan
02-02-2013, 01:32 PM
Thanks brother I'll make it happen!

bigmike88
02-16-2013, 12:43 PM
I love the stair master! People think I'm crazy?

Stair master isn't no joke!

Fit Guru
02-17-2013, 11:31 AM
muscle isn't used as an energy source during cardio, fat and carbs are. The more intense your exercise is, the more carbs become a higher percentage of the fuel used. I'm not sure of the formula hes referring to, but the most common is 220-your age X (.65-.85). this puts you roughly in the 65-85% range of your estimated max HR. Sticking in this range will ensure you're burning an adequate amount of calories and you're working your heart enough to see cardiovascular benefits.
Another option is to check out High Intensity Interval Training.

Finally!! I've been biting my lip thru this thread.i gaurentee the guy who said cardio burns muscle HATED cardio!as you know I train with Flex Lewis.and he does 2 hours a day min when preparing for the Olympia.if it burned muscle Neil Hill would NOT have him doing it.cardio allows you to eat more food which spares muscle.

Fit Guru
02-17-2013, 11:32 AM
Low intensity for longer duration is key.

exphys88
02-17-2013, 12:27 PM
Finally!! I've been biting my lip thru this thread.i gaurentee the guy who said cardio burns muscle HATED cardio!as you know I train with Flex Lewis.and he does 2 hours a day min when preparing for the Olympia.if it burned muscle Neil Hill would NOT have him doing it.cardio allows you to eat more food which spares muscle.

Yep. I can't lose fat without doing at least an hour a day. Probably because I'm a glutton though, lol.

suprfast
02-17-2013, 01:44 PM
Well crap. Looks like I need to start doing cardio.

SisterSteel
02-17-2013, 03:41 PM
Everyone should do cardio. It's broscience that you can't grow while doing cardio. It has MANY benefits.

jpell
02-17-2013, 05:22 PM
One makes you a man, and the other makes your balls shrink.

In all seriousness, not much difference. Raising your heart rate to an aerobic bpm for 30 min 3 times per week will gibe you the benefit most of us are looking for, while preserving mass. If you are training for an endurance event, then this advice changes

^^^

Orange24
02-17-2013, 06:28 PM
Everyone should do cardio. It's broscience that you can't grow while doing cardio. It has MANY benefits.

Amen

Agley
02-28-2013, 06:21 AM
Well!!Cardio exercise has own importance for keep fitness of the body.Many people do this type of exercise every morning so they have not problem for health.I will also suggest you cardio exercise like cycling, running, rope skipping, swimming jumpng etc.According to me that 45min is the best duration of the cardio exercises...

maxadam
04-04-2013, 08:13 AM
You should do run on treadmill to improve you endurance. You must be loosing your fat but if you want to maintain weight, you should do weight training. Increase the muscle weight and reduce the fat weight from body. This will improve your personality.

Antoni2
04-13-2013, 02:51 AM
Hmm jogging for lengthy periods can be difficult on you legs and around fibrous. If your not preparing for a master range run, would keep it to 20-30mins at a relaxed average pace....

Personal Training Cary (http://thetransformationspot.com/cary-personal-trainer)

Mattingly
04-13-2013, 03:56 AM
Hmm jogging for lengthy periods can be difficult on you legs and around fibrous. If your not preparing for a master range run, would keep it to 20-30mins at a relaxed average pace....

Personal Training Cary (http://thetransformationspot.com/cary-personal-trainer)

Thanks Alton(yep Alton), amazing and coherent advice! Please do this elsewhere.

red crayon
04-27-2013, 12:45 AM
I often talk to people at the gym I go to about their work outs and cardio. Im no expert by any means but I have been doing this since I was 20 years old (Thats in the time before Nautilus). I had just read a book by Dr. Ken Cooper so I was pumped up to go running. Anyway, most of the people at my gym are red necks so I have to give the red neck version or they wont understand what Im talking about. The red neck version goes like this, You must exercise hard enough to sweat. You have 3 main factors that you can increase to help you get better results from your cardio session. Duration, speed and intensity. Duration is easy to increase but boreing. Speed is also easy and better done in short bursts, about one minute or less, like a sprinter. Increaseing the intensity is tricky but once you figure out that you have to make your body work harder than it normally does you can do that too. A good example is the way I increase my intensity, I carry a 5 pound olympic plate in each hand while Im on the tread mill. Some people dont think this will help but all you have to do is to look at your mailman. They carry the mail in a mail pouch house to house and usually dont have a weight problem. A bonus that the mailmen get are great looking legs.
So to hit the target heart range sweat. You know you are there when you sweat. Choose one or more of the other 3 variables and you will have a cardio session that will give results. Oh and I would start at doing cardio 2 or 3 times a week. Thats it. Its not easy but if you stay at it and throw in a good clean diet you will get results!