how much cardio???

[pokerdad]

hey guys whats a good amount of cardio to do during the week.should you do it on off days that your not lifting..i hear alot of guys saying when your trying to put on some good amounts of muscle you shouldnt do alot of cardio maybe 3 days a week..i try and do my high intensity cardio on my off days like running on the treadmill or spinning..the only problem with the spinning is it really destroys my quads for a day or too..running doesnt bother as much as the spinning..also heard alot of guys that say do cardio before working out and others say afterwards

[newNimproved]

atleast an hour a day of light cardio will keep you lean

[exphys88]

I always approach this from a health standpoint. I suggest 4-6 days of cardio, at least 30-45 min. More if cutting, or the minimum if trying to bulk.

[chrisotpherm]

This is going to be up to what your trying to achieve. Higher cardio for staying lean and 3-4 days of light cardio i.e. 15-30mins will allow you to build more mass as your body is not going into catbolic state as with higher cardio. You have to ensure you food consumption is dialed in to, if not your body basically turns on you, tries to convert fat into energy and will feed off your muslce because they are easier to break down in the body. A lot of endurance atheletes become hypoglycemic from this.

[Young Gotti]

i wouldn't look at the timeframe for the cardio as much as i would intensity....for example someone doing hiit for 20 minutes vs 40 minutes of walking uphill on a treadmill...without having numbers in front of me....lets say it burns the same calories....then time isn't as important

[pokerdad]

thanks guys for the info..really appreciate it

[teddybear]

I also run on the treadmill 3 days a week on off days (four days a week lifting,and three days a week running).That way Im doing something everyday,besides we are all only human and running say seven days a week and lifting seven days a week and you will probley over train yourself IMO.Rest counts to.

[Young Gotti]

i don't know where everyone lives, but fast cardio has been really tough in the northeast this week...it's like 98 degrees and humid...as soon as you start moving the air gets heavy and you sweat buckets

[vincejeepman]

I get about 20-25 minutes on the tread mill, and swim about 30 min 4 days a week.

[Encino_Mang]

I hate tread mill, running, rowing type of cardio....b ball, R ball Frisbee anything other than that other stuff

[Orange24]

Road bike to work 3x a week. Works for me

[Oldschooliron]

Cardio...meh I tried it a few times. Wasn't very impressed lol!

When I do it it's interval cardio or road bike.

I can get to 10% ish bf with no cardio.

[ordawg1]

Cardio...meh I tried it a few times. Wasn't very impressed lol!

When I do it it's interval cardio or road bike.

I can get to 10% ish bf with no cardio.

ALPHA SEX is also cardio !! Try it-take that proviron dose up- some cialis- TNE and a stim-you WILL be impressed -LOL-OD

[newNimproved]

id say 45 minutes a day bulking or cutting. if cutting is the goal to an extreme, then 2 sessions and weights by themselves 3-4 days a week.

[Fit Guru]

When trying to bulk. 30 min 5 days a week will work.

[mryar]

cardio, specifically high intensity cardio, is very important during muscle building. It replenishes the satellite cell pool (muscle stem cells that repair muscle cells). the main site of androgen receptors is satellite cells, so beyond the simple protein synthesis, satellite cells do the other part of the work of muscle repair.

http://suppversity.blogspot.com/2011/11/hit-your-sattelite-cells-to-increase.html

[newNimproved]

i just notice i can eat ANYTHING when i do atleast 45 min cardio 5-6 days a week in addition to 3-4 days of weights. maybe im lucky in that regard, but i wish i was still 21 and could just drop weight lifting weights, lol! ...........ah the good ol days, lol

[world-pharma.org]

I always approach this from a health standpoint. I suggest 4-6 days of cardio, at least 30-45 min. More if cutting, or the minimum if trying to bulk.

bump...
also when you bulk its healthy to do some cardio ;)

[newNimproved]

bump...
also when you bulk its healthy to do some cardio ;)

agreed

[deathdodger]

I would recommend at least 30 minutes to an hr a day everyday.

[newNimproved]

I would recommend at least 30 minutes to an hr a day everyday.

bingo

[mryar]

bump...
also when you bulk its healthy to do some cardio ;)

That is so true!!! Everyone should check out this article http://suppversity.blogspot.com/2011/11/hit-your-sattelite-cells-to-increase.html

cliffs:

Muscle stem cell pools (aka satellite cells) replenish during high intensity cardio. This graphic shows the repair process (note one of the primary site of androgen receptors is on activated satellite cells). When the satellite cells repairs the muscle cell, it allows it to be larger and house more motor units- hypertrophy!
http://3.bp.blogspot.com/-lTumzUxWgeQ/TrliIIx75tI/AAAAAAAACcs/xYfbX1DXr4c/s1600/muscles%255B1%255D.jpg

High intensity vs low intensity cardio as far as how it affects satellite cell counts:

http://1.bp.blogspot.com/-D2ff8jXZX1Q/TrlWJI7kGMI/AAAAAAAACcc/v5HPPZ3HrK4/s400/satelliteCount.PNG
Changes (compared to untrained control) in number of myonuclei and satellite cells per muscle fiber (data calculate base on Naito. 2011)

[Oldschooliron]

30 minutes a day?! what's next run a marathon ? I'd look like an Ethiopian with that much cardio!

[mryar]

30 minutes a day?! what's next run a marathon ? I'd look like an Ethiopian with that much cardio!

I do about 10 minutes of hard basketball in between sets each lift day. I find if I do 30min+ 3x a week my ankles and knees start hurting and I get worse at bball.

I have heard as far as satellite cell replenishment, its about intensity, not duration. For burning fat, I would go with light intensity long duration (as a higher % of calories burned comes from fat). Plus its easier on the body.

[Mrs P]

cardio, specifically high intensity cardio, is very important during muscle building. It replenishes the satellite cell pool (muscle stem cells that repair muscle cells). the main site of androgen receptors is satellite cells, so beyond the simple protein synthesis, satellite cells do the other part of the work of muscle repair.

http://suppversity.blogspot.com/2011/11/hit-your-sattelite-cells-to-increase.html

Cardio is a must and great for your general health & heart health... I do believe cardio is a bit "overrated" I think most people do their (30 min) of a traditional form of cardio liek the threadmill, and they don't really change it... and Your body is very smart and it adapts to whatever form of exercise you throw at it.... including cardio, so I think it's more important to keep your body challanged & to change up your cardio routine.. I'm a big fan of HIIT cardio, I usually do it on my off days.. and on training days I like doing cuircuits, it keeps my heart rate up & allows me to change the excercises & keeps my body in the "fat burning zone".. I don't really do traditional cardio or excessive cardio, I think if u have your diet dialed in u don't need to go crazy with cardio..

and btw, u do burn more calories by lifting than by doing cardio.

Article Source: http://EzineArticles.com/1856698

[Oldschooliron]

Cardio is a must and great for your general health & heart health... I do believe cardio is a bit "overrated" I think most people do their (30 min) of a traditional form of cardio liek the threadmill, and they don't really change it... and Your body is very smart and it adapts to whatever form of exercise you throw at it.... including cardio, so I think it's more important to keep your body challanged & to change up your cardio routine.. I'm a big fan of HIIT cardio, I usually do it on my off days.. and on training days I like doing cuircuits, it keeps my heart rate up & allows me to change the excercises & keeps my body in the "fat burning zone".. I don't really do traditional cardio or excessive cardio, I think if u have your diet dialed in u don't need to go crazy with cardio..

and btw, u do burn more calories by lifting than by doing cardio.

Article Source: http://EzineArticles.com/1856698

Good post. When i do cardio I prefer hiit as well. I can maintain 10-12% bf without cardio via lifting and diet. That's lean enough for me.

[Fit Guru]

Forget living a long healthy life! I want to live a short, vein busting, balls to the wall, shirt stretching life. Die young and LARGE!!! Oh wait, youngs already past. How bout middle aged??

[Encino_Mang]

Racquetball for me.....I hate treadmills!

[madeleine]

Well....
According to me 30-45 minutes a day for 4-5 days per week is pretty standard for lowering BF%.

[madeleine]

Well....
According to me 30-45 minutes a day for 4-5 days per week is pretty standard for lowering BF%.

____________________
Maitland Gym (https://www.youtube.com/watch?v=-ZTh6Ug1CmY)

[Ebo10]

I think of cardio like this, I could be wrong but this is how I picture it in my mind. If you walk or do low intensity the fat slowly melts off. But if you are running pounding the pavement, jumping rope or something.. That fat is bouncing off . Lol that's how my mind sees the picture

[Edward]

Hi Pokerdad,
Well it depends on your fitness goals but I think one must do at least 30 minutes cardio exercises to lead healthy and active lifestyle and to maintain healthy body weight and improve immunity system.

[SisterSteel]

I try not to do cardio on my Leg and back training days. Those are my 2 high days in terms of eating but I try to get some form of cardio in the other 5x week. It could be BJJ, stadiums, sleds, etc. You can build size while performing cardio, you just have take that into consideration when your creating your macros for the day.

[trueblue6193]

^^^agreed, it's truly all bout ur muscle contractions and diet and intake.....when u combine the right mixture u will gain muscle mass when trimming out the inner muscle fat