starting cardio....

[TUnit]

Ok, so the last week I've finally given into doing cardio. I've always neglected cardio just simply because I hate doing it. But the only way I'm going to lean up is to suck it up and do it. Anyways, what would yall suggest to do for cardio exercise and length of time? Keep in mind I'm not wanting to get ripped or anything, just lean up. I'm at about 15-18% and I'd like to get down to 10-12%. I know running would be best but my only problem is I use to smoke and just recently quit so my lunges aren't in the best of shape. My girl said I need to work my way into running longer but I wanted to see what opinions I could get as far as doing other cardio. Thanks bros!!

[abstrack]

i like walking on the tread mill and the elyptical trainer.

[TUnit]

but how effective is walking? i just don't feel like i get much cardio done doing that because i walk around all day at work and even when im not at work

[abstrack]

i walk on a 14 incline and walk at a pace of 3.5-4.0

[JohnboyF]

65-70% of your max heart rate is best for fat burning. On an empty stomach

[PeteyK]

jog lightly in the mornings cuz then ur on an empty stomach so ur burning fat stored instead of using the carbs and sh*t from a recent meal. make sure its a long light jog instead of a very fast pace such as a sprint cuz then it becomes anaerobic which will just build muscles in ur legs.

[Vial]

Try to do your cardio first thing in the morning on an empty stomach except on leg days. Work on 65 to 70% of your max heart rate and do it for 45min and no you wont lose muscle if you follow the max heart rate ratio.

[TUnit]

how do you know your maximum heart rate?

[chest6]

(220- age)* desired HR

[freakonomiks]

swimming is excellent cardio if you dont like running/walking on the tread

[hangtight08]

i heard though if you run too much you can break down muscle fibers? kis this true? i run 40 minutes at 11.5 on the treadmill 4 times a week?

[shwamin2004]

(220- age)* desired HR

220 is that your weight or just THE number you use for the formula? Say you're 20 yrs old all you would do is subtract 20 from 220 and you would want to walk at 200 hrt or would it be 65-70% of 200?

[TUnit]

thanks for the info guys. im thinking of giving the swimming a try, i dont mind swimming and i dont get so hot

[Lavinco]

Just a fast walk for 45-60 min in the morning on an empty stomach 5 days a week will do.

Running everyday is overtraining IMO.