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Thread: How much cardio?

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    Default How much cardio?

    How much cardio do you do? I lift weights and have been putting on muscle so I haven't really focused on cardio. I just take brisk walks. I want to do both, and I've been on body building dot com and it seems like a lot of people "bulk" and then "cut."

    Does that mean they don't do cardio except when they are cutting? Is it counterproductive to do both in the same workout?
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    Featured Member Sindi's Avatar
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    Default Re: How much cardio?

    I do cardio , personally because its healthy . That may sound snobbish but its the truth , i feel really guilty if I dont do at least 20 mins a day . I have heard that 20 mins is the minimum time it takes to give your heart a good work out . Plus if you find a cardio routine that you love it is so much fun !! Ok I am a work out dork .

    Lately I have been using turbo jam (from the infomercials) because I get cardio and ab work out at the same time , my abs look so great considering I still have 20lbs to lose .

    Anyhoo , I know that doesnt completely or maybe not all answer your question but I was just trying to help ya xoxo
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  3. #3
    exotisch23
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    Default Re: How much cardio?

    I guess it depends on how much weight you're trying to lose. If you're just maintaining, like she ^ said, 20 minutes a day should be fine. I have some fat to lose so I do 45 mins.

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    God/dess ahmeerah's Avatar
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    Default Re: How much cardio?

    I do once to twice a day. I strength train 5 days a week.

    Another great website is: www.musclewithattitude.com

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    Veteran Member lexXe's Avatar
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    Default Re: How much cardio?

    I do about 30 mins four times a week. I have to up that because I've gained some pounds.

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    Banned Helle's Avatar
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    Default Re: How much cardio?

    what is some good cardio to do? not to get off topic too much but... Can just walking for 30 mins count? i don't excersize at all but i would like to start doing some daily cardio that is relativly easy and cheap.

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    Default Re: How much cardio?

    Hey Samba

    If you want to add cardio to what you're already doing, have you tried doing 20 to 30 mins after doing weights? Or even a 15 min run afterwards?

    Doing cardio and weights isn't counterproductive if your overall aim isn't to gain mass. If you're looking to gain mass, while cardio is good for health, it CAN be counterproductive to achieving mass.

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    Default Re: How much cardio?

    Quote Originally Posted by Helle View Post
    what is some good cardio to do? not to get off topic too much but... Can just walking for 30 mins count? i don't excersize at all but i would like to start doing some daily cardio that is relativly easy and cheap.
    Walking probably won't get your heart up to an active cardiovascular rate. Try running, jogging, or swimming.

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    God/dess Lexi's Avatar
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    Default Re: How much cardio?

    Quote Originally Posted by ahmeerah View Post
    I do once to twice a day. I strength train 5 days a week.

    Another great website is: www.musclewithattitude.com


    Nice site, thanks!

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    Kaylinn
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    Default Re: How much cardio?

    I've read numerous times that in order to get to the "fat burning stage" you must do more than 20 minutes of cardio, as that's how long it takes to start burning fat. I'v read the recommendation is 50 minutes of cardio, that way you you 30 minutes of straight fat burning workout...

    Is there truth to that?

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    Default Re: How much cardio?

    Quote Originally Posted by Helle View Post
    what is some good cardio to do? not to get off topic too much but... Can just walking for 30 mins count? i don't excersize at all but i would like to start doing some daily cardio that is relativly easy and cheap.
    If you can't get a gym membership or you don't have access to a safe place to run, try jumping rope. It's a fabulous cardio workout, and you can do it in your living room!

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    God/dess Lexi's Avatar
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    Default Re: How much cardio?

    Quote Originally Posted by Kaylinn View Post
    I've read numerous times that in order to get to the "fat burning stage" you must do more than 20 minutes of cardio, as that's how long it takes to start burning fat. I'v read the recommendation is 50 minutes of cardio, that way you you 30 minutes of straight fat burning workout...

    Is there truth to that?


    It depends on what your heart rate is. For fat burning, your heart is at a lower constant rate, and for cardiovascular its higher. I always chose "fat burn" on the machine which was a target heart rate of about 135-140. When I wanted straight cardio it was in the 155-160 range. (I guess thats more for hearth health). Obviously you can burn fat with both, but if your heart rate is too high for too long you risk burning muscle. Not fat.

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    Default Re: How much cardio?

    Quote Originally Posted by Kaylinn View Post
    I've read numerous times that in order to get to the "fat burning stage" you must do more than 20 minutes of cardio, as that's how long it takes to start burning fat. I'v read the recommendation is 50 minutes of cardio, that way you you 30 minutes of straight fat burning workout...

    Is there truth to that?

    As Lexi said, it's not a matter of time but a matter of heart rate. To get a fat-burning work out you should maintain a heart rate of 65% of your maximum healthy pulse for 20 minutes. If you want cardio vascular exercise, you should maintain a heart rate of 85% your maximum pulse rate for 20 minutes.

    I hope I explained that right.... here's a link that might make more sense. http://exercise.about.com/cs/cardiow.../aa022601a.htm

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    Default Re: How much cardio?

    Quote Originally Posted by PrettyCurlieQ View Post
    If you can't get a gym membership or you don't have access to a safe place to run, try jumping rope. It's a fabulous cardio workout, and you can do it in your living room!
    Just walk up and down your stairs about 25 times and see the benefit if you can't get to a gym. A point aside, I just read this the other day. The most work your heart can do is to belly laugh. Hard to find a good show that does that to me though. If you watch a toddler laugh their but off for just a few minutes and they are exhausted.

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    Kaylinn
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    Default Re: How much cardio?

    Quote Originally Posted by TheTempest View Post
    As Lexi said, it's not a matter of time but a matter of heart rate. To get a fat-burning work out you should maintain a heart rate of 65% of your maximum healthy pulse for 20 minutes. If you want cardio vascular exercise, you should maintain a heart rate of 85% your maximum pulse rate for 20 minutes.

    I hope I explained that right.... here's a link that might make more sense.

    So according to that article, in order to maximize weight loss, it would be best for you to do both. Say 3 days of lower heart rate, and 3 days of higher heart rate. That way you get the fat burning of the lower, but the calorie burn of the higher.

    So maybe the best cardio plan would be to workout at a lower intensity 3 days a week, combined with HIIT, or something a few days a week as well, to get the best of both worlds..

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    Default Re: How much cardio?

    Quote Originally Posted by Kaylinn View Post
    I've read numerous times that in order to get to the "fat burning stage" you must do more than 20 minutes of cardio, as that's how long it takes to start burning fat. I'v read the recommendation is 50 minutes of cardio, that way you you 30 minutes of straight fat burning workout...

    Is there truth to that?
    yeah lots of truth to that.

    A trainer I had used to recommend I do a 10 minte warm up on the bike, then do my strength training, which elevates my heart rate, then when I finish off with 30 mins elliptical every minut of the 30 is at maximun fat burning rate.

    Works for me very well!

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    Default Re: How much cardio?

    My primary goal is to put on muscle. I don't think I'll get really big doing what I'm doing, but I do want to gain muscle. Right now I do a three day split. Chest/triceps, Back/Biceps, Legs/Shoulders. Day Off. Repeat.

    If I weren't doing weights at all, it would be nice to reduce my body fat% slightly. More for health reasons than for appearance. I'm not really trying to lose weight. It's okay if I do. I don't really have much extra weight.

    My understanding is that I have to eat a lot of calories to build a lot of muscle. I'm not eating like that, so I won't "bulk." Should I be eating more? I lift medium weights. So if I add 30 minutes of cardio after weights, that's fine? Or maybe cardio in the morning and weights later in the day?
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    Default Re: How much cardio?

    Quote Originally Posted by Samba View Post
    My understanding is that I have to eat a lot of calories to build a lot of muscle. I'm not eating like that, so I won't "bulk." Should I be eating more? I lift medium weights. So if I add 30 minutes of cardio after weights, that's fine? Or maybe cardio in the morning and weights later in the day?
    Muscle burns calories even when you're just sitting around, so yeah you will need to eat a little more. What's I think is important when you're doing extensive weight training is making sure you eat enough protein because it's a necessary ingredient in creating muscle.

    Cardio is good for increasing your energy, building up lean muscle, burning fat and making you feel better (yay endorphins!!) Adding it to a weight training regime will make your body fat go down and make your weight work more apparent. You can do the cardio whenever you want really but I would think it would be easier to do when you do your weight training. I personally do my cardio first to wake my body up and then hit the weights. Cardio also gets me all loose and stretched and ready to go.

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    Default Re: How much cardio?

    If my shows count, at least 5 hours a week!

    If not...20 minutes? Lol


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    Default Re: How much cardio?

    Quote Originally Posted by Samba View Post
    My primary goal is to put on muscle. I don't think I'll get really big doing what I'm doing, but I do want to gain muscle. Right now I do a three day split. Chest/triceps, Back/Biceps, Legs/Shoulders. Day Off. Repeat.

    If I weren't doing weights at all, it would be nice to reduce my body fat% slightly. More for health reasons than for appearance. I'm not really trying to lose weight. It's okay if I do. I don't really have much extra weight.

    My understanding is that I have to eat a lot of calories to build a lot of muscle. I'm not eating like that, so I won't "bulk." Should I be eating more? I lift medium weights. So if I add 30 minutes of cardio after weights, that's fine? Or maybe cardio in the morning and weights later in the day?
    Weights will help you lose bodyfat as long as you're sticking to a pretty clean diet (generally this is lower carb and fat depending on how you look at it). An easy way to gauge how much low-glycemic carbs you need is to reduce your carbs drastically for a few days (or a week depending on your current activity level) and then adding them back in in normal serving size portions gradually over a couple of days.

    Here's what I mean: Because of my lifestyle, I can generally only cut drastically for 2 to 3 days. Then I'll add one carb meal in the following day. If my energy is still low, I"ll add a second one it. And so on. My carb meal tends to be gluten-free hot cereal w/ protein powder and a little ghee or nutbutter. Some people like oatmeal but I'm very strict when it comes to gluten (and gluten-cross-contamination).

    To increase your lean body mass, increase your protein to support this. Think of carbs as your fuel. You can only work out hard in the gym if you have proper fuel.

    Cardio: You can add it in whenever! Just not BEFORE your weights.

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    Default Re: How much cardio?

    I do about 60-90 mins 6x a week.....

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