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Thread: Cardio

  1. #1
    Yekhefah
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    Cardio

    I'm trying to drop 4 or 5 inches from my waist and hips in the least amount of time possible. To that end, I've been doing an hour of intensive cardio nearly every day, either on the elliptical machine or hiking in the hills. I'm debating whether rest days are really necessary with cardio. I know they are with weightlifting, but do you need to rest with cardio? Or should I be doing the hard cardio every day?

    I'll be glad when this weight is off and I can switch over to weight toning and light maintenance. I hate doing cardio, but I do feel good when it's over.

  2. #2
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    Default Re: Cardio

    I'm not a big expert, but I don't take breaks between cardio days if I'm really determined to lose weight. The only time this has hurt me was when I was running 4miles uphill a day. Then I got some nasty shin splints, but that was because I didn't work my way up to it, didn't stretch enough, didn't do cross training, the usual...

    The eliptical is low-impact on the joints, and it's never bothered me. If you're mixing up what you're doing, I think you'll be fine. You'll feel it in your legs if you're doing too much. In my experience, my muscles simply give out before I can overextend myself in cardio. I find if I"m dancing 9hours a night, for example, I can't run nearly as much the next day. My muscles have a limit.

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    Default Re: Cardio

    Pairing weights and cardio can help burn weight faster; its better than cardio alone. Weights will tone you as you loose the weight and it helps you loose weight. That way you can do cardio every other day and WT the same way. 5-6 cardio sessions a week is sufficient when loosing weight rapidly. However, listening to your body can help you tell how much is too much.
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  4. #4
    Yekhefah
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    Default Re: Cardio

    Thing is, I've been doing weights for awhile and I've got a bit of muscle tone, it's just underneath the fat. I can feel and see the muscles when I look, but there's jiggle in front of it. So I'm just throwing myself pell-mell into cardio (and really flogging myself at it, going as hard as I can for an hour) and I'll go back to weights once I lose the fat. Might even get a trainer and learn how to get ripped! But I need to burn off the fat first.

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    Default Re: Cardio

    Well at least to maintain optimal fat loss maintain your muscles that you have worked for and keep weight training along with your cardio. If you don't use the muscles you have worked for then they will become less toned with less use. If you don't use your muscles with weight training it becomes a use it or loose it game. You can do both and it will mean burning more calories than cardio alone.

    Off my now. Really trying to help here.
    you live like an ivy vine
    you can only survive by clinging onto trees
    that's your flaw
    put down some roots so you can stand on your own
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  6. #6
    Yekhefah
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    Default Re: Cardio

    Okay. I'll go back to weights three days a week, but still do the hour of intensive cardio every day.

    Oye, this is going to be a long couple of months.

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    Veteran Member BmiWMT14's Avatar
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    Default Re: Cardio

    Everybody has great advice for you Yek. There is really no problem with the elliptical everyday as it is a low impact exercise. The weights should be done with light weight around 15-20 reps for 3 sets eack. this will help burn fat while keeping the tone.

    One other thing to consider is breaking up your cardio into 2 sessions if possible, 30 minutes each. Doing cardio keeps your metabolic rate up for many hours after the actual exercise is done. Doing a 30 minute cardio session around an hour before bed, helps burn fat while you are sleeping.
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  8. #8
    Yekhefah
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    Default Re: Cardio

    Oh, I didn't know that. Okay. That helps me with time, too! I'll keep going first thing in the morning, and go again in the evening. Gonna have to drag myself there in the evening, but I'm pretty motivated right now.

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    Featured Member kandie_kitten's Avatar
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    Default Re: Cardio

    I do about 5 days of cardio, back to back.

    When my weight loss plateued, I tried interval training on my elliptical.

    You alternate sprints with periods of slower action. Like, on the elliptical, go as hard and fast as you can for 2 minutes. Then slow to a moderate pace for one, and keep that going for the duration of the time you're doing cardio.

    Without changing anything else in my diet/exercise, this made me drop serious weight (6 or 7 lbs) in only about 2 weeks, because the alternating periods of rest/sprint keeps challenging and surprising your body, keeping your metabolism pumping far beyond what a steady pace can do.

  10. #10
    Yekhefah
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    Default Re: Cardio

    ^^^ Thank you! I'll do that.

  11. #11
    Banned jasmine's Avatar
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    Default Re: Cardio

    If you really have difficulty with losing, try running, and don't skip cardio more than one day a week. I hate it more than anything, but when I danced I got up and ran 6 miles every morning. It really breaks you through plateaus. Running and the stepper are the elite in cardio imo. The only thing better is a step mill, but those thing are seriously hard-core.

  12. #12
    Yekhefah
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    Default Re: Cardio

    I can't run. I have really sensitive breasts and it hurts them (even with a good sports bra), and I've got weak knees. I know running is supposed to be great for you but I just can't do it. It's got to be the elliptical.

  13. #13
    Featured Member kandie_kitten's Avatar
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    Default Re: Cardio

    I used to run constantly, an dit was great for me. However, it hurt my knees something awful, so i gave the elliptical a try. I expected to have to add more time to my cardio, but I didn't. The elliptical really imitate sthe motions of running, without the severe impact on your joints. It's far superior, in my opinion.

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    Default Re: Cardio

    Quote Originally Posted by Yekhefah View Post
    I'll be glad when this weight is off and I can switch over to weight toning and light maintenance. I hate doing cardio, but I do feel good when it's over.
    even once youve lost the weight, shouldnt you keep doing cardio? i mean, if you stop, the weight will go back on.

  15. #15
    God/dess VenusGoddess's Avatar
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    Default Re: Cardio

    You're overdoing it on the cardio.

    Workout smart, not hard.

    Utilize HIIT for no more than 35-40 minutes every other day. Your body still needs recovery time. If you can workout for 1 hour at each session, you're not working your body properly.

    Just like with everything else, if you do the "same" workout all the time, your body gets used to it and it does nothing for you. By same, I am stating if you run at 6.9 mph for 1 hour, you're exercising ineffectively. If you learn how to properly utilize HIIT*, you'll drop fat much faster than you ever thought you could.

    Learn HIIT, use HIIT, love HIIT.

    *High Intensity, Interval Training

  16. #16
    Yekhefah
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    Default Re: Cardio

    Quote Originally Posted by britt244
    even once youve lost the weight, shouldnt you keep doing cardio? i mean, if you stop, the weight will go back on.
    Yes, but half an hour every other day should be fine by then. Maintenance doesn't require as much effort as loss. I've been in shape before, I just let myself go towards the end of last year when I was depressed, and now I have to get back in shape again.

    Quote Originally Posted by VenusGoddess
    Utilize HIIT for no more than 35-40 minutes every other day. Your body still needs recovery time. If you can workout for 1 hour at each session, you're not working your body properly.
    I'm setting the elliptical to vary a lot. It doesn't stay at the same constant incline or resistance level. I'm completely wiped after an hour, but I do plow through... what am I doing wrong?

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    God/dess LAChloe's Avatar
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    Default Re: Cardio

    I know you live in Hollywood, but have you ever done the Santa Monica stairs? The view is awesome, though it can get really busy which is annoying. It's a great workout and could be good for a change of scenery for you. Ever since I started doing the stairs, my weight has just been melting off. I don't know, it is just a thought (though I know the drive would suck!)...

  18. #18
    Yekhefah
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    Default Re: Cardio

    Stairs? I am not familiar with these stairs. (I avoid the Westside as a general rule.)

    What exactly are you talking about? Where are the stairs and what do you do there?

  19. #19
    God/dess LAChloe's Avatar
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    Default Re: Cardio

    google "the santa monica stairs". there is a ton of info on them. they are on san vicente and 4th st. it is basically just a huge stairway that goes down the canyon that you walk/run up and down. there is a beautiful view. it is an ass kicking workout. everytime i leave there my legs are shaking...lol!

  20. #20
    Yekhefah
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    Default Re: Cardio

    Wow, that looks great! I'm going to have to try that soon!

  21. #21
    God/dess VenusGoddess's Avatar
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    Default Re: Cardio

    Quote Originally Posted by Yekhefah View Post
    I'm setting the elliptical to vary a lot. It doesn't stay at the same constant incline or resistance level. I'm completely wiped after an hour, but I do plow through... what am I doing wrong?
    There is such a thing as doing TOO much cardio. After 35-40 minutes, your body is not effectively burning fat. You are burning off all of your other stores of energy (which your body needs).

    If you are not wiped after 35-40 minutes of HIIT, then you are not doing it right.

    If you start out at level 1 for a warm-up, you should be hitting level 10 before you cool down. You warm up at level 1, bump to level 2, back to level 1, bump to level 3, down to level 2, bump to level 4, etc, etc, etc.

    Your intensity is not hard enough. If you cannot get a higher intensity off of the elliptical and you are doing the elliptical every day, it's time to change your routine. Just like everything else, doing the same exercise over and over will get your body used to it and it will be ineffective.

    Hit the bikes...hit the treadmills...hit the rower...but change the routine. As a general rule of thumb, every 3rd day of cardio should be on a different cardio machine. Otherwise, your body become used to the movements and you start to see less and less benefit from it.

  22. #22
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    Default Re: Cardio

    ^^Word on that. I know that when I hit the treadmill for sprint cycles, I can only go about twenty minutes, and then I have to have a good long walk break. I'm psycho when I excercise to the extent that I burn 700 calories in 40 mins, and it's not a pace I can keep up any longer.

  23. #23
    Yekhefah
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    Default Re: Cardio

    Hm. Must try this approach then. I've just never been one to put this much thought into a workout; I'd rather just start moving and zone out. But I guess for a couple of months until I get all tiny and tight, I'm going to have to put a bit more mental effort in.

  24. #24
    God/dess VenusGoddess's Avatar
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    Default Re: Cardio

    I'd hate to tell you, but if you want to keep "tiny and tight" you're going to have to focus during all of your workouts.

  25. #25
    Yekhefah
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    Default Re: Cardio

    *grumble*

    So how long should I stay at each setting? One minute, two, what?

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