The Cardio Debate

[femmenoire]

How long?

How many times a day?

How many times a week?

Is there such a thing as too much cardio? I remember when Missy Elliott lost all that weight she said she did 4 hours of cardio a day. Is that healthy or even realistic?

What do you consider a high intensity cardio workout? Kickboxing, spinning, hip hop dance classes etc.?

Is getting on a machine better? If so, which is the best machine?

I love the StepMill, Jacob's Ladder and the Arc Trainer but my trainer doesn't want me on those machines.

And the only treadmills I can run on are Woodway's and most gyms don't have em.

[MassaQ]

One word. Sprints. You can do this on any machine or whatever. 1 minute fast as you can. 2 minutes moderate pacing. Basically do a recovery of twice the time you did the sprint. You can do it for a half hour after a five minute warmup.

[notcold]

Depends on the exercise program and goals. However I do belief that any "cardio" session should be a min of 30 mins with a heart rate above 110/bpm to achieve cardio zone for heart health and fat burning. 45min to 1 hour is my goals.

If on a mass gain program, cardio 1 to 3 times/week, 1/2 - 1 hour.

Leaning out, maintaining mass (looking for cuts) 1/2 hour after each workout.

Pure weight loss/fat burn, 1 hour 3-4 time a week for at least one hour opposite your workout(weight training) Cardio AM/ Weights PM etc.

That what works for me.

Male
6'7" 240lbs.
Muscular build.
(ectomorph build)

as always results may vary.

[jthebuda]

Depends on the exercise program and goals. However I do belief that any "cardio" session should be a min of 30 mins with a heart rate above 110/bpm to achieve cardio zone for heart health and fat burning. 45min to 1 hour is my goals.

If on a mass gain program, cardio 1 to 3 times/week, 1/2 - 1 hour.

Leaning out, maintaining mass (looking for cuts) 1/2 hour after each workout.

Pure weight loss/fat burn, 1 hour 3-4 time a week for at least one hour opposite your workout(weight training) Cardio AM/ Weights PM etc.

That what works for me.

Male
6'7" 240lbs.
Muscular build.
(ectomorph build)

as always results may vary.

Interesting points, however considering the demographic that this forum targets its worthwile to note that there is a considerable amount of research to suggest that cardio workouts in excess of 30 minutes are counter-productive to building muscle mass. After a half hour blood glycogen stores are sufficiently used up that the body turns catabolic and begins breaking down muscle for fuel. To maintain muscle make sure you consume a shake with a good carb to protein ratio right after a cardio session that lasts in the 30+ minute range. Not trying to undermine you notcold, just adding on.

[notcold]

Interesting points, however considering the demographic that this forum targets its worthwile to note that there is a considerable amount of research to suggest that cardio workouts in excess of 30 minutes are counter-productive to building muscle mass. After a half hour blood glycogen stores are sufficiently used up that the body turns catabolic and begins breaking down muscle for fuel. To maintain muscle make sure you consume a shake with a good carb to protein ratio right after a cardio session that lasts in the 30+ minute range. Not trying to undermine you notcold, just adding on.

Point taken. That is why I suggest cardio only 1 - 3 times per week. These two things are always in conflict with each other. However, to avoid a smooth or soft look during a mass gain cycle you should include some cardio or increase the intensity level of your workout. Higher volume, shorter rest periods, and occassional supersets.

Your protein suggestion is great, I take one before and within 30 min after. I recommend a caseinate based protein instead of a whey based after workout It is slower digesting and lower glycemic than whey. This is a great protein to take 30 min to a hour b4 bed. Will feed the muscle throughout the night with little or no fat gain.

[Rollie_Fingaz]

What you have to remember is that your body is a creature of habit. You have to vary your cardio routine to make gains. If you have a sticking point in your cardio, change it up a little so your body gets a well needed shock.

[Complex]

I don't want a lot of muscle mass, even though I'm a strong dude, I don't want to look bulky. I do cardio 3-4 times a week for 30 mins, but I also do reps with 270 benching.

[MCP]

I normally try to do cardio as least 3-4 times a week when I do my weights training as well. I also mix it up with different exercises e.g. Rowing, cross trainer, spinning and running on the treadmill.

Personally I don't like running on the treadmill. When I do so, I seem to get a pain in my back. When I get enough rest from the night before, I would get up at around 5am and go to do a 2 mile run.

[Rollie_Fingaz]

I normally try to do cardio as least 3-4 times a week when I do my weights training as well. I also mix it up with different exercises e.g. Rowing, cross trainer, spinning and running on the treadmill.

Personally I don't like running on the treadmill. When I do so, I seem to get a pain in my back. When I get enough rest from the night before, I would get up at around 5am and go to do a 2 mile run.

You may have flat feet and need inserts in your shoes. When your arches go, it also fucks with your back.


BTW-spinning sucks.

[Complex]

I normally try to do cardio as least 3-4 times a week when I do my weights training as well. I also mix it up with different exercises e.g. Rowing, cross trainer, spinning and running on the treadmill.

Personally I don't like running on the treadmill. When I do so, I seem to get a pain in my back. When I get enough rest from the night before, I would get up at around 5am and go to do a 2 mile run.

You might want to use the elliptical and also work on strengthening your core.

[hustleman08]

One word. Sprints. You can do this on any machine or whatever. 1 minute fast as you can. 2 minutes moderate pacing. Basically do a recovery of twice the time you did the sprint. You can do it for a half hour after a five minute warmup.

I found it better to start with 30 sprinting and 30 seconds jogging

[Dunlurk]

You need to do at least 40 minutes of cardio keeping your heart rate at at least 75-85% of your max (more or less depending on your level of fitness).

Your max heart rate is calculated by subtracting your age from 220.

For example for a 40yr old to have an effective cardio workout he/she must:

Calculate his/her max heart rate; 220-40= 180 bpm. (going above this number my cause our 40yr old's heart to start skipping beats NOT GOOD. depending on the shape he/she is in)

Now 80% of his max heart rate would be 180x 0.80= 144bpm.

So not counting warmup and cooldown exercising with your heart rate @ 144 bpm for at least 40 min should be an effective cardio workout( depending on your level of fitness of course).

Varying what type of workout you choose is a plus. After a few weeks your body begins to adjust. As the workouts become easier, try a longer duration or increased intensity/resistance.

You may also want to your increase your working heart rate (the number calcuated above for our 40yr old).

Also check how long it takes your heart rate to return to normal. The quicker the recovery time the better your level of fitness. Hustleman08's suggestion is great for this! As it get easier increase sprint time and keep the jogging time the same.

This will help with fat burning and cardio vascular fitness!

As for your questions
At least 40 min
Preferrably in the am, if you can get it in two times a day great.
4 to 5 times a week.
Good luck.
:yes::yes:

[delock]

How long?

How many times a day?

How many times a week?

Is there such a thing as too much cardio? I remember when Missy Elliott lost all that weight she said she did 4 hours of cardio a day. Is that healthy or even realistic?

What do you consider a high intensity cardio workout? Kickboxing, spinning, hip hop dance classes etc.?

Is getting on a machine better? If so, which is the best machine?

I love the StepMill, Jacob's Ladder and the Arc Trainer but my trainer doesn't want me on those machines.

And the only treadmills I can run on are Woodway's and most gyms don't have em.

It depends on you and what you are trying to do..

Cardio will cause you to lose weight and build up your endurance.But, if you eat sloppy you will not see great results.

Keep in mind that you will lose inches before pounds. Plus it would be great if you increase your water intake. Water is a natural fat burner ( putting on flame suit) It helps flush out your system of unwanted toxins and help your liver function better.

If you are trying to target certain areas like your mid section I would suggest getting a waist trimmer belt. If its a total body thing...I would get a sauna suit.

Both will cause you to sweat your ass off.Plus it help with building endurance.

If you are able to do cardio in the morning within a hour of waking up. You will increase your body metobolism rate. When you wake up your body is at it leanest so doing cardio within that first hour (not eating) will keep your meto rate up for a little while longer.

If you don cardio at night..try not to eat anything between cardio and bedtime. Like the morning cardio you want your body meto rate pumping.

Are you on a diet? Are you eating clean?

As for as the best machines...

Number 1

http://www.globalfitness.com/images/product_images/Stairmaster_7000_PT_Stepmill_Used.jpg

Number 2
http://www.allaboutfitness.com/images/usedeq1.jpg

Number 3 is a tie between treadmill and bicycle

All else is garbage

(taking off flame suit)

[MassaQ]

I found it better to start with 30 sprinting and 30 seconds jogging

I hope you include warming up. You can pull a muscle that way.

I wasn't speaking about an exact method. You can use whatever interval that pleases you.

I am a little of a nut when it comes to cardio. I usually run about two miles in the morning at least 5 days weekly. It doesn't take longer than 15 minutes, and basically, I run to the post office to do my daily mailings for my company.

I get back and do 12 minutes of pilates. I go get to work and then I do yoga and ride my stationary bike in the evening for about a half hour while watching tv. Basically, I do sprints. I warm up then add intervals. It varies. I can start out doing minute sprints and I usually work my way down to 5 second sprints.

I also constantly do pull ups. I have a pull up bar above my office door and I try to do a quick set of ten whenever I pass it which is too many times. I usually get about 200 reps in a day. I can do about 50 dead hang pull ups from doing that alone over the course of a few years. I lift three days weekly. It may seem like alot, but I really only work out for about 1 1/2 daily. It is just broken up throughout the day, and I usually just take my pullup bar, a mat and my kicks when I am away.

Pluss, my weightlifting routine is pretty aerobic. High reps and little to no rest. All dumbbell work unless I go to the gym which is several times monthly to do olympic lifting. I also do a lot of jumping, burpees, frog walks, hops and other type of plyometric exercises which all tax the cardiovascular system. I take it outdoors during the summer. Ever since I put down the heavy weightlifting and incorporated a lot of functional exercise I have become stronger and leaner. Plus, I will be 40 in a few years and I have no desire to be big anymore so I do things to keep my spry.


I know plenty of cats who can't run a mile in less than 10 minutes, and I bust all their asses and I am asthmatic.

[Izayoi]

^^^^
That's great MassaQ. I like how you incorporated fitness into your life in very manageable and practical ways.