Cardio duration

[MasterMason]

I have been lifting weights for 5 years now. but my cardio game is way off. my diet is fairly good. i dont drink any of my calories unless its a protein shake. my daily calorie intake, i try to stay under 2,500 I am at about 18ish body fat and i wanted to start including some cardio into my routine. So my question is if i was to start doing 10 minutes of the stair machine after my workout so my heart rate is still high, would that be enough? that would be about 4-5 times a week. I know it doesnt sound like much but i have to start somewhere. would 10 min be worth it or is that not even close enough and im wasting my time?

 

[SpikedEggnog]

I have been lifting weights for 5 years now. but my cardio game is way off. my diet is fairly good. i dont drink any of my calories unless its a protein shake. my daily calorie intake, i try to stay under 2,500 I am at about 18ish body fat and i wanted to start including some cardio into my routine. So my question is if i was to start doing 10 minutes of the stair machine after my workout so my heart rate is still high, would that be enough? that would be about 4-5 times a week. I know it doesnt sound like much but i have to start somewhere. would 10 min be worth it or is that not even close enough and im wasting my time?

dude any extra bit of cardio after exercise would help

 

[RickRock]

I have been lifting weights for 5 years now. but my cardio game is way off. my diet is fairly good. i dont drink any of my calories unless its a protein shake. my daily calorie intake, i try to stay under 2,500 I am at about 18ish body fat and i wanted to start including some cardio into my routine. So my question is if i was to start doing 10 minutes of the stair machine after my workout so my heart rate is still high, would that be enough? that would be about 4-5 times a week. I know it doesnt sound like much but i have to start somewhere. would 10 min be worth it or is that not even close enough and im wasting my time?

Any cardio is going to be better than no cardio, but ideally you would want to increase that time if fat loss is your goal. Try to make 30 minutes your goal and try to start moving toward that. Maybe move up to 15 minutes when you can, then 20, 25 etc.....with you finally getting to that 30 minute time frame. You can make a significant difference if you put in a good amount of cardio. It's ultimately up to you, but the results you get will depend entirely on what you put into it

 

[Saiyan]

Let me get a little deeper for the OP. HIIT like sprints? Versus longs and steady?


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[rockmfhudd]

I started at 10 minutes 4 months ago and now I am up to 60 minutes. obvi you may want to grab a bottle or 2 of GW it will increase your VO2 max like a mofo. and I am not a runner at all I actually hate it but now at 45 minutes I feel like I could do a lot more. I am amazed at the way the gw works.

 

[Cwrose1]

Here's my game...30 minutes...I flat out run the first mile....then I do interval training....run hard 3 min walk for 1....run hard for 3 etc....this will keep your HR up and you will burn fat and build your cardio.

I average 3-3.5 miles run with that 30 min.

 

[MasonicBodybuilder]

Experiment with different machines too. See what you enjoy.

 

[Maximus PC]

I lift 3 days per week so, take my advice with a grain of salt. Anyone of my friends that I help get setup on a fat loss protocol or have plateaud. Women appear to be even more challenged with the fatloss thing (imo) because of their overall mass, you can only cut so many cals. Same goes for someone who may not be maximizing their fat loss with low cals. So I set it up like this:

Lift days do body weight worth of cals pre or post lift This usually works out to 15 mins
On non lift days do 2-2.5xbw in cals This works out to be about 30-40 mins

The problem with LOTS of cardio (again just my experience) It makes me too hungry and or tired so, I keep it to a min, but enough to where its helping with the deficit. The cals burned on the machines (the actual counter) is complete bs so, dont count it as gospel and alter you food based upon it.

 

[RickRock]

You don't have to do a ton of cardio to make a huge difference. 30-45 minutes 3-4 times per week is all I ever do, even when in contest prep. I let the diet do the work fir the most part. But when you do cardio, make it count. Mix it up and alternate intensity levels, use different forms of cardio, etc. HIIT can be very effective when used at the right times 2-3 times per week at short durations of 15-20 minutes. Just don't overdo the high intensity or you can over stress the cns and set yourself back further. Variation is key

 

[Maximus PC]

You don't have to do a ton of cardio to make a huge difference. 30-45 minutes 3-4 times per week is all I ever do, even when in contest prep. I let the diet do the work fir the most part. But when you do cardio, make it count. Mix it up and alternate intensity levels, use different forms of cardio, etc. HIIT can be very effective when used at the right times 2-3 times per week at short durations of 15-20 minutes. Just don't overdo the high intensity or you can over stress the cns and set yourself back further. Variation is key

This is what ive found to be true for me also. dont get crazy with it. I like to finish my cardio days with 20 mins in the 190 degree sauna, really helps recovery.

 

[VeraColon]

Hello!

I am training for half marathon beginner. Has anybody tried this already? Can you please share your experience. I'd love to know everything about this.

 

[RickRock]

Hello!

I am training for half marathon beginner. Has anybody tried this already? Can you please share your experience. I'd love to know everything about this.

I would suggest to compliment your training for your half marathon, look into using some GW-501516 along with it. You would run it at 20mg per day, and it's honestly the best thing you can use to give you an endurance increase. It will cut your marathon time down substantially.

You can read articles on it at www.pureessencesarms.com and also purchase it at the highest quality and purity that you can find anywhere.

 

[nvusimages]

Hello!

I am training for half marathon beginner. Has anybody tried this already? Can you please share your experience. I'd love to know everything about this.

I actually ran one last January and plan on doing another one this coming January. I ran the one this past year with very little distance training... I mean i ran some 5ks and 10ks but nothing near the 13.1 miles... I have very strong determination and discipline and it turned into a mental game around mile 9 that I was prepared for. I pushed through and finished the race. I have actually just begun my 3 month training for this Januarys Half Marathon and I also plan on including SARMs about a month before race to really assist in healing and endurance. Dylan can fill you in on whats best to suot your needs. All in all, go for it!! But train train train... Mentally and Physically!! Best of Luck Brother!! Lemme know how it goes...

LET EM HATE... THEY JUST NV US

 

[SpikedEggnog]

also just a bit of extra advice. instead of jogging try swimming. it can burn more cals and is less harsh on your knees/shins.

and if you want more fat loss without a ton of cardio, start doing your workouts with a lot of supersets and tri sets, and lower the rest period in between sets. i guarantee this will help

 

[MaxxPursuit]

You don't have to do a ton of cardio to make a huge difference. 30-45 minutes 3-4 times per week is all I ever do, even when in contest prep. I let the diet do the work fir the most part. But when you do cardio, make it count. Mix it up and alternate intensity levels, use different forms of cardio, etc. HIIT can be very effective when used at the right times 2-3 times per week at short durations of 15-20 minutes. Just don't overdo the high intensity or you can over stress the cns and set yourself back further. Variation is key

^ This. I rarely ever do long cardio sessions. I've always stuck to 30-45 min sessions. With that said, the 30-45 min are in the target heart rate so if it takes me 5 min to get my heart rate up, those first 5 mins don't count towards my 30-45 min in my mind. Diet is the biggest thing though like rick said. I also like to separate my cardio from my training. The weight training already fires up your metabolism from the need to recover afterwards so cardio directly afterwards only adds to the calories you burn. I try to avoid doing cardio after training. Separating the sessions can raise your metabolism a separate time giving you more of a fat burning effect. Like say HITT in the morning and then your training session in the afternoon/evening. Something extra to keep in mind.

 

[LV79]

Any opinions on fasted vs. non-fasted cardio? I've recently read conflicting advice some feel that fasted cardio is detrimental to muscle growth...any thoughts?


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[MaxxPursuit]

Any opinions on fasted vs. non-fasted cardio? I've recently read conflicting advice some feel that fasted cardio is detrimental to muscle growth...any thoughts?


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Here's a interesting case study on fasted vs non-fasted cardio from pubmed: http://www.ncbi.nlm.nih.gov/pubmed/25429252

No huge benefit on one over the other based on that case study. Fasted cardio really came into play because your glycogen stores would be depleted from the overnight fast, therefore it is believed that you would tap into fat stores for energy and not use carbs as your primary energy source. This brought about the issue of "are you burning muscle for energy too?" since fasting for a prolonged period of time (sleep) can induce catabolism. In my opinion, short early morning sessions of fasted cardio don't eat away muscle enough to make anyone have to worry so if you want to do it, go for it. If you're asking because your goal is to burn fat and want to avoid any possibility of hurting muscle growth, then an option is to consume a protein/fat focused meal in the morning with no carbs. You'll still get an insulin spike but it will be much smaller compared to a carb heavy meal and then you can do your cardio. That's my opinion. Read the case study and form your own opinion on it. From what I've seen, everyone thinks differently on this topic.

 

[LV79]

Here's a interesting case study on fasted vs non-fasted cardio from pubmed: http://www.ncbi.nlm.nih.gov/pubmed/25429252

No huge benefit on one over the other based on that case study. Fasted cardio really came into play because your glycogen stores would be depleted from the overnight fast, therefore it is believed that you would tap into fat stores for energy and not use carbs as your primary energy source. This brought about the issue of "are you burning muscle for energy too?" since fasting for a prolonged period of time (sleep) can induce catabolism. In my opinion, short early morning sessions of fasted cardio don't eat away muscle enough to make anyone have to worry so if you want to do it, go for it. If you're asking because your goal is to burn fat and want to avoid any possibility of hurting muscle growth, then an option is to consume a protein/fat focused meal in the morning with no carbs. You'll still get an insulin spike but it will be much smaller compared to a carb heavy meal and then you can do your cardio. That's my opinion. Read the case study and form your own opinion on it. From what I've seen, everyone thinks differently on this topic.

Thanks MaxxP, interesting article. I tend to agree with you about the negligible difference between the two. I would be curious to see a similar study completed but with and hour of HIIT as opposed to steady state. Generally speaking my cardio sessions are an hour alternating between HIIT and steady state.

What I do know is that the days I do cardio fasted in the morning, I eat like a beast all day after that. Nice little trick for those trying to put on thick slabs of lean mass.


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