posted Sat, 08/11/2012 - 07:26
1554
Cardio whats your take on it
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Trying to focus on some cardio to drop some bf.
What ive been doin is hitting wieghts first one muscle group to burn the carbs then hit cadio for fat for a half hour
Usually elpitical or tredmill inclinedx
Whats ur take on it how long? How fast ? Low intensity high intensity?
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i try and get at least an hour of cardio 3-4 times per week. lately, i've been running a mile on the treadmill at 6mph, then i'll go hit the stairmaster for 10 min at level 12 (about 65floors or so), row 0.5km in a few seconds over 2min, then repeat the whole thing. that takes me about 50-60min. and i don't get bored by just running for an hour!
CleyonThis is the science according to Mike...
Cardio is important to reduce BF, and maintain cardiovascular health. The manner in which you do cardio is the difference between being an endurance athlete and a strength athlete.
Since I assume that most people on the forum are in it for muscle mass gain I'm going to address that first. One of the biggest no-no’s in gaining muscle is taking your body into a catabolic state. In simple terms, a catabolic state is one that makes your body feed off the muscle as well as fat. All cardiovascular exercise works away on BF, but if we want to keep as much muscle as possible, then we want to keep out of that Catabolic state.
I try to do cardio at least three times a week, and for 45 minutes to an hour. My intensity level is going to be different from yours, but the key is heart rate. If you keep your heart rate between 120-130bpm then you will be in the “fat-burning” range. Going past that and you go into the catabolic range. That’s not necessarily a bad thing, if your goal is endurance training, but for muscle building it can be problematic.
I preffer to ride a bike because it allows me to control my heart rate more accurately, but jogging and walking are good excercise too. You'll see bodybuilders doing a lot of walking as they get closer to contests because they can keep there heart rate in an elevated range, but not go catabolic. It's all about heart rate.
JohnnyBlacki reallly dislike doing cardio but i do it nonetheless. I usually START my workout daily with a 15 minute jog on treadmill, than 10 minute run, and i also END every work out like that as well. But thats just what works for me.
I LOVE cardio but my goals are probably different than most everyone here. I usually do cardio 5-6 days a week and it's usually running or riding the mtb. It's usually mid to high intensity...
I was running outdoors doing a 5k three times a week. It proved to be too much for my shins. So I changed over to fast walk and stationary bike which ever strike my fancy or both depends on my mood.
I do a 15 day cycle.
5 of the days im working out. 10 of the days im doing 40 mins of cardio. ( yes - it sucks.)
but Arnold ran 3-4 days a week back in the day. My lifting work out days are rough..
that i need 24-48 hours - between them to let my body heal before doing it again.
cardio - fits in nicely in between the work outs.
My cardio is pretty intense so i break a sweat thats just as bad as if im lifting.
either way , its a good thing for the bod. Power lifters usually only work out 3-4 times a week.
works out like this.
Deadlift / C 40 min / C 40 mins / Chest / C 40 mins / C 40 mins / Biceps / C-40 min /C-40 mins/
Shoulder / C 40 min / C 40 mins / Flys-Cable-Stretch / C40 min / C 40 mins ( repeat)
thats a 15 day cycle..
If I can squeeze it in.. I push my Tahoe for the length of a football field in a parking lot
for more cardio.. works the legs great...esp when the temps are the 90+s...
AnonI rrad workout first then do cardio. also read to do 15 to 30 minutes spread out through each day of cardio like three seperate 15 min cardio luke three times a week is suppose to kick ass. also read cardio on empty stomach first thing in morning kicks major ass too! cardio is good , works hearts and helps keep bf down. just find what works for you and stick to it. research like a mothafer
My take on cardio is I hate it:) I run on tread mill in the morning before eating any food.5 days per week(only about 20 mins though) I run real fast too get heart rate up then slow down to fast walk until heart rate drops under 120 then i do it again and again.
I hit the eliptical for 20 min incline at 5 and set at 50 for the drag get off eliptical, quick drink jacob's ladder for 5 min staying in the middle to upper range, then I usually talk for 3 or 4 min and 5 more min on jacobs ladder. This has kept me lean until now, I now changed diet to 5000-5500cal and am doing no jacobs ladder and slighly less time on eliptical. I am bulking first 1/2 of this cycle, then I'll drop the carbs/cals down to the 3500-4000 range and get back on that damn jacob's ladder and do at least 20 min on eliptical last 1/2, I know I'll be lean as fuck again but hopefully w/ about 15 more lbs of muscle if all goes as planned.
It depends on your body type.
For a fatass cardio is crucial.
For a skinny person cardio can be extremely counter productive because you will lose all muscle.
I think a little cardio is ok, and bigger people need much much more
I HATE CARDIO! lol! Yes...i lift first...priming the system. Old parillo or poloquin techniques. Works excellent. I get more out of the stairs. Level 6 for 45.....takes time to build up. And finish on treadmill keeping the heartrate in fatburn levels.
And agree with grrrl. If your food intake isn't up to par you risk mass loss.
Anoncardio is beneficial in many ways however, I never lift and do cardio in the same session, in the interest of saving as much muscle as I can. I can only tolerate about 20minutes at a time and vary the intensity .. I try to hit it first thing in the morning and twice a day if I can manage to squeeze it in. Coupled with a proper diet, which will do more for you then just doing cardio, it comes off fairly easily.
tread-mI think the cardio is key for many reasons including cardiovascular health , bp and bf reduction but you also may want to look to the carbs if you don't want to drag the bf reduction out forever. With serious carb reduction combined with the cardio you melt it off quick and then can get back to a more normalized diet and allow the cardio to help maintain the achievment. To your question, I personally prefer the medium intensity and usually get that via the stair climber 5 times a week as of recent. Easier on my knee's given I pounded the streets in the boxing days and climbing is great cardio. Any of it though is fine and even running if on a forgiving surface with proper running shoes. Swimming is another incredible cardio if you have a place to do that and nice fat burning adding a little fun to it on occassion helpijg with the boring aspect. Could even consider some early morning cardio before eating so you know your burning is coming from a higher percentage of bf rather than food energy. Nothing like carb cuts to lose the bf though, that's much quicker coupled with cardio and if done right and food protein/cals are kept high, some nice recomp can be expected as well. Essentially looking bigger even if the scale says smaller.
for me running 2mi/15min about 5 days a week is sufficient to lose weight.