how much cardio?

**Alphatier** · 04-14-2009, 09:03 PM

How many times per week do you guys do cardio when cutting? Currently I'm doing 6 days per week, but I'm getting really tired! Any suggestions?

**Gaspari1255** · 04-14-2009, 09:14 PM

5-6. What does your cardio consist of?

***FireGuy*** · 04-14-2009, 09:19 PM

Up to 14.

**Alphatier** · 04-15-2009, 04:17 AM

I do incline walk at different angles and at different speeds.

I do 4mph on 12degree incline and 4.5 mph on 8degree inclune.

My cardio session is 45 minutes!

**Alphatier** · 04-15-2009, 04:18 AM

Originally Posted by FireGuy1

Up to 14.

Wow that's amazing!! I'm pretty sure you're talking contest prep and not getting lean for the beach haha.

**Alphatier** · 04-15-2009, 04:27 AM

Oh btw I do cardio on an empty stomach if this matters.

**jbm** · 04-15-2009, 05:04 AM

Originally Posted by lean n' mean

Oh btw I do cardio on an empty stomach if this matters.

I think it matters! When I cut I do my cardio everyday empty stomach 30 to 35 minutes. That's for me....

***FireGuy*** · 04-15-2009, 07:09 AM

Originally Posted by lean n' mean

Wow that's amazing!! I'm pretty sure you're talking contest prep and not getting lean for the beach haha.

Correct, average for me is 6-7 per week @ 40 minutes.

**M302_Imola** · 04-15-2009, 10:28 AM

Originally Posted by lean n' mean

I do incline walk at different angles and at different speeds.

I do 4mph on 12degree incline and 4.5 mph on 8degree inclune.

My cardio session is 45 minutes!

Have you been tracking your heart rate during these cardio sessions? Both of these "4mph on 12degree incline and 4.5 mph on 8degree incline" would put me out of the 60-70% MHR fat burning zone. I know heart rate is dependent on many variables but I typically got with a 10% incline @ 3.5 mph and that puts me right around 125-130 bpm. I also have a heart rate monitor that I use to keep track.

**Alphatier** · 04-15-2009, 02:09 PM

Originally Posted by M302_Imola

Have you been tracking your heart rate during these cardio sessions? Both of these "4mph on 12degree incline and 4.5 mph on 8degree incline" would put me out of the 60-70% MHR fat burning zone. I know heart rate is dependent on many variables but I typically got with a 10% incline @ 3.5 mph and that puts me right around 125-130 bpm. I also have a heart rate monitor that I use to keep track.

yeah my heart rate is always around 140-145 bpm. How old are you thou? Cuuz I'm only 21, so I might be able to go a little higher with my heart rate....thou I wish sometimes that I could do lower intensity, but I'm always afraid I won't get results.

**M302_Imola** · 04-16-2009, 10:41 AM

Originally Posted by lean n' mean

yeah my heart rate is always around 140-145 bpm. How old are you thou? Cuuz I'm only 21, so I might be able to go a little higher with my heart rate....thou I wish sometimes that I could do lower intensity, but I'm always afraid I won't get results.

I'm 28.

MHR = 220 - Age
= 220 - 21
MHR = 199 BPM
60% MHR = 119.4 BPM
70% MHR = 139.3 BPM
Looks to me like you have been keeping your HR a little to high. I try to never let mine get above 70% MHR when performing low intensity steady state cardio in fear of burning up muscle. I know sometimes it feels like you aren't doing enough work but trust the numbers.

**Alphatier** · 04-16-2009, 04:23 PM

Originally Posted by M302_Imola

I'm 28.

MHR = 220 - Age
= 220 - 21
MHR = 199 BPM
60% MHR = 119.4 BPM
70% MHR = 139.3 BPM
Looks to me like you have been keeping your HR a little to high. I try to never let mine get above 70% MHR when performing low intensity steady state cardio in fear of burning up muscle. I know sometimes it feels like you aren't doing enough work but trust the numbers.

thanks a lot bro! Yeah it gets intese at times...it's the worst when you do it first thing in the morning! So should I keep mine around 135 bpm - 140 bpm?

**M302_Imola** · 04-20-2009, 10:46 AM

Originally Posted by lean n' mean

thanks a lot bro! Yeah it gets intese at times...it's the worst when you do it first thing in the morning! So should I keep mine around 135 bpm - 140 bpm?

Keep you HR between 120-140, if you want to stay around the 140 bpm mark that is fine but I would be careful not to go above this (especially during morning cardio). I have found for me I like to stay around the 125-130 bpm range, which I achieve usually by doing a 10% incline @ 3.5mph on the treadmill.

**eatrainrest** · 04-20-2009, 10:53 AM

Originally Posted by M302_Imola

Keep you HR between 120-140, if you want to stay around the 140 bpm mark that is fine but I would be careful not to go above this (especially during morning cardio). I have found for me I like to stay around the 125-130 bpm range, which I achieve usually by doing a 10% incline @ 3.5mph on the treadmill.

yep dont ride up the ass of 70% because youll be pushing high intensity.. stay between 60-65% and there should be no problem of you being exhausted and youl lburn a shitload of calories

**Alphatier** · 04-20-2009, 02:07 PM

Tanks a lot guys....yeah maybe I was pushing it a little. Anyways I'll keep it around 65%, and I'm sure I'll see results.

cheers

**murphylee** · 04-20-2009, 03:16 PM

how much weight have you lost from doing the am sessions?

**BigBoyAdd** · 04-20-2009, 04:11 PM

AM PM its all the same, as long as you getting it done itdont matter...

**DSM4Life** · 04-20-2009, 04:43 PM

9 days a week.

**Alphatier** · 04-20-2009, 09:24 PM

Originally Posted by murphylee

how much weight have you lost from doing the am sessions?

Approx. 10lbs, it's really effective, and strength is still on the rise:-)

**Alphatier** · 04-20-2009, 09:25 PM

Originally Posted by DSM4Life

9 days a week.

Loool, I'll try 8 and see how I like it....

**Tigershark** · 04-20-2009, 10:10 PM

I do it every day. 20 minutes on lifting days and 45 minutes on non lifting days. On my lifting days I just don't take my heart rate above 135.

**M302_Imola** · 04-21-2009, 10:28 AM

Originally Posted by lean n' mean

Tanks a lot guys....yeah maybe I was pushing it a little. Anyways I'll keep it around 65%, and I'm sure I'll see results.

cheers

Good luck bro, keep us updated!

**Ronnie Rowland** · 04-21-2009, 11:53 AM

Originally Posted by lean n' mean

How many times per week do you guys do cardio when cutting? Currently I'm doing 6 days per week, but I'm getting really tired! Any suggestions?

It all boils down to what your body can handle. Sounds like you may need to decrease the intensity and possibly go for longer durations. Remember, higher-intensity cardio simulates high-intensity weight training. It's easy to over-train when you comingle the two.