queston on cardio

[wcfd]

should i do cardio pre workout or post work out?? or cardio on a off day from weight training!!!

["Maximus"]

1) Post workout, as you will be able to hit the weights better.
2) On a off day, is good too... 45mins to about an hour at 65-70% max. target hear rate.

[wcfd]

thats what i have been reading !!! thanks alot,,,

["Maximus"]

Welcome bro and enjoy...

[stpete]

I agree with post workout for the same reason. But i like my 2 days off a week and do nothing on those days except maybe work, which is not physical at all. Not really a day off if you're going in and doing cardio is it? Just my thoughts.

[gainaholic]

I've heard doing cardio longer than 30mins per routine is unneccessary, and focus only on heart rate. Any opinions?

[matt50]

post workout

[1badcamaro]

depends on your goals....when i'm trying to gain weight i stick to 20-30 minutes 1-2x a week and when i cut i go 3x a week and bump to 45 minutes. Also depends on you and your metabolism. i cut extremely easy so i dont really have to hit cardio very hard.

[Phate]

I agree with post workout for the same reason. But i like my 2 days off a week and do nothing on those days except maybe work, which is not physical at all. Not really a day off if you're going in and doing cardio is it? Just my thoughts.

Rest days are very important, though doing some early morning cardio on an empty stomach is still a rest day, just keep it to 30 minutes at a lower intensity

I've heard doing cardio longer than 30mins per routine is unneccessary, and focus only on heart rate. Any opinions?

That depends, if you are doing cardio on an empty stomach then going over 30minutes could cause muscle loss, but if you are cutting and have a protein shake or bcaas in your system then you can go to 45 minutes of low intensity


Here is some stuff on cardio and keeping muscle loss to a minimum

CARDIO

cardio is, but the type of cardio is what he's talking about, running is not the best for fat burning

for low intensity long duration cardio i would use a stationary bike or walk at 3.0-4.0mph on a high incline for 30-50minutes

for HIIT training i would use a stairstepper, elliptical or stationary bike and do this
5minutes warm up
1min at 40-50% of max effort
30sec at 85-90% max effort
1min at 40-50% of max effort
30sec at 85-90% max effort
continue that for 15-20 minutes or until you can't go any more
then cool down for 5 minutes

low intensity will burn more calories from fat but will also burn less total calories as the intensity isn't as high as HIIT

HIIT training will burn a lower percentage of calories from fat, though not by much, i think the study i read said 10-12% max, but will burn many more calories total and will increase metabolism for up to 24 hours after cardio, this is called the afterburn effect, where you burn extra calories because of an increase in metabolic output

to give you an estimate i wlll outline one of my cardio routines

low intensity
3.2-3.5mph 8%incline on treadmill for 30minutes burns 350cal

HIIT
using what i outlined above i burn close to 500cal in 20-25minutes plus the extra that i get afterwards


How to keep from losing muscle on Empty Stomach Cardio

i see a couple options to keep you from going catabolic with empty stomach cardio, btw i use both of these in conjunction and they work very well..

1) if you can, order some bulk glutamine (around 15-20$ for 500g) and take around 5-10g before cardio, this will give your body a large amount of glutamine to use to replenish it's amino acid pool. The reason this is important is because when your body enters a catabolic state it breaks down muscle tissue into it's constitute amino acids and transports those to your liver where they are broken down into alanine and converted into glycogen via gluconeogenesis. But this can be avoided by providing your body with either protein for it to break down into amino acids or the aminos themselves. Btw, glutamine makes up about 60% of the aminos in muscle tissue and therefore is the most used amino during gluconeogenesis, that's why i recommend it.

2) Drink a whey protein shake before cardio (i prefer whey for this because whey is a fast acting protein so the aminos in it are digested within 45 minutes), this will supply your body with the aminos it needs and will spare your muscle from being burned for energy, and if your wondering if it will be counter-productive to drink a shake because the protein will be used and you won't be burning fat, don't worry, it won't unless your training with high enough intensity for it to be used to fuel gluconeogenesis, cool huh, lol. Btw, most protein shakes are infused with amino acids, just look on the jug and you'll see a list of the aminos in it, so you're getting glutamine from it.

i normally will drink a small shake (about 20g of protein), made with water and add glutamine and caffeine(if you didn't know, caffeine increases fat-oxidation, lowers perception of workout intensity, and spares muscle glycogen, making it a perfect companion during cardio), this combination increases my ability to perform cardio in both duration and intensity and gives me peace of mind knowing that my muscle has very little chance of being tapped into for energy.

[SuperLift]

speachless

Rest days are very important, though doing some early morning cardio on an empty stomach is still a rest day, just keep it to 30 minutes at a lower intensity



That depends, if you are doing cardio on an empty stomach then going over 30minutes could cause muscle loss, but if you are cutting and have a protein shake or bcaas in your system then you can go to 45 minutes of low intensity


Here is some stuff on cardio and keeping muscle loss to a minimum

CARDIO

cardio is, but the type of cardio is what he's talking about, running is not the best for fat burning

for low intensity long duration cardio i would use a stationary bike or walk at 3.0-4.0mph on a high incline for 30-50minutes

for HIIT training i would use a stairstepper, elliptical or stationary bike and do this
5minutes warm up
1min at 40-50% of max effort
30sec at 85-90% max effort
1min at 40-50% of max effort
30sec at 85-90% max effort
continue that for 15-20 minutes or until you can't go any more
then cool down for 5 minutes

low intensity will burn more calories from fat but will also burn less total calories as the intensity isn't as high as HIIT

HIIT training will burn a lower percentage of calories from fat, though not by much, i think the study i read said 10-12% max, but will burn many more calories total and will increase metabolism for up to 24 hours after cardio, this is called the afterburn effect, where you burn extra calories because of an increase in metabolic output

to give you an estimate i wlll outline one of my cardio routines

low intensity
3.2-3.5mph 8%incline on treadmill for 30minutes burns 350cal

HIIT
using what i outlined above i burn close to 500cal in 20-25minutes plus the extra that i get afterwards


How to keep from losing muscle on Empty Stomach Cardio

i see a couple options to keep you from going catabolic with empty stomach cardio, btw i use both of these in conjunction and they work very well..

1) if you can, order some bulk glutamine (around 15-20$ for 500g) and take around 5-10g before cardio, this will give your body a large amount of glutamine to use to replenish it's amino acid pool. The reason this is important is because when your body enters a catabolic state it breaks down muscle tissue into it's constitute amino acids and transports those to your liver where they are broken down into alanine and converted into glycogen via gluconeogenesis. But this can be avoided by providing your body with either protein for it to break down into amino acids or the aminos themselves. Btw, glutamine makes up about 60% of the aminos in muscle tissue and therefore is the most used amino during gluconeogenesis, that's why i recommend it.

2) Drink a whey protein shake before cardio (i prefer whey for this because whey is a fast acting protein so the aminos in it are digested within 45 minutes), this will supply your body with the aminos it needs and will spare your muscle from being burned for energy, and if your wondering if it will be counter-productive to drink a shake because the protein will be used and you won't be burning fat, don't worry, it won't unless your training with high enough intensity for it to be used to fuel gluconeogenesis, cool huh, lol. Btw, most protein shakes are infused with amino acids, just look on the jug and you'll see a list of the aminos in it, so you're getting glutamine from it.

i normally will drink a small shake (about 20g of protein), made with water and add glutamine and caffeine(if you didn't know, caffeine increases fat-oxidation, lowers perception of workout intensity, and spares muscle glycogen, making it a perfect companion during cardio), this combination increases my ability to perform cardio in both duration and intensity and gives me peace of mind knowing that my muscle has very little chance of being tapped into for energy.

[Phate]

speachless

i hope you mean speechless in a good way, lol

[AdamGH]

i hope you mean speechless in a good way, lol

so speechless he spelled it wrong