carido, heart rate, length

**Sfla80** · 09-11-2009, 08:25 PM

Ok, i just read the "cardio overtraining" thread and read the link someone posted there, forget the name of that post.

But i was reading through it, i udnerstand the scientific part of it and understand what it said, but i do not know what i should be doing to fit my goals?

So im 5-10 177 13-14% bfon a cycle of test 400mg...finished deca 4 days ago.
I was 160 start of cycle. I have built most of this weight in muscle...lost some bf too....i would say im 11-12% now but not offical.

My goal is to keep most of the muscle but lose more body fat. So im introducing more cardio into my routine.

Doing 40-45 mins. But i am doing 10-15 mins stair climber. 20-25 mins on a treadmill that i increase the incline every two mins. walking 3.7 speed. This incline though goes almost as steep as the stair climber is....its crazy how high it goes. Then ill finish with the bike, for as long as need to hit 45 mins.

My heart is constant 70-75%. Then again thats the machine sencors (dont know how accuate it is). So my questions are....is doing 3 different machines for a total of 45 mins ok? No breaks exceot a sip of water and a quick wipe down, then on to the next machine. Is my heart rate in the right range for my goal? Or should i lower intensity and go 65-70%? and im doing 3-4 times a week of cardio.

thanks for the help guys

**Klimax** · 09-12-2009, 02:37 AM

I would decrease intensity.

**energizer bunny** · 09-12-2009, 03:51 AM

yeah id decrease intensity......when are you doing your cardio?

**Sfla80** · 09-12-2009, 07:05 AM

i normally do it at night....only because the gym is way to busy at night to get where the weights are....i know its better in the morning. But even if i did it in the morning its very hard to do it on an empty stomach. I eat at 7am and at 9am and at the gym by 930 or 10am.

Im just having a hard time understanding why low intensity would burn more fat. Im going to read that post again....it just you would the think the harder you work the more fat.....but then again the more muscle loss too. I guess makes sence.

How accuarte are the sencors on the machines for heart rate. My equipment in pretty new....so is that good way of est. my heart rate??.

And when i lower intensity should i still be doing 40-45 mins?

And is doing the 3 different machines ok?

thank you for the advice by the way

**energizer bunny** · 09-12-2009, 09:42 AM

as long as you get the cardio in you should be good.......try and make sure you do cardio at least 2 hours after your meal.....the sensors at my gym are pretty acurate because i have a HR monitor and i checked and they were roughly just the same.....45 mins is good.....and i cant see a prob with changing machines...tho id rather do one machine a day......

**Sfla80** · 09-12-2009, 02:41 PM

very cool energizer, thanks for the help....i do 3 machines for 2 reasons...one is boredom....cant sit on the same machine for 45mins....two is i think it would be good...changing it up...everything is diffent..stepper, walking, riding

**energizer bunny** · 09-12-2009, 03:39 PM

no prob mate glad i could help.......

**Klimax** · 09-13-2009, 03:37 AM

Have a pro/fat breakfast and do cardio 2 hours later.
You could also do outdoor cardio to indipendent from gym.

**Sfla80** · 09-13-2009, 06:28 AM

kilmax.....i know this isnt diet forum but...my breakfest is 1 cup oatmeal...5 egg whites..1 whole egg...the protein shake before the gym

guess you mean i should cut the oatmeal out huh? add more fat into it.?

**Friend** · 09-14-2009, 02:09 AM

Originally Posted by goode80

Ok, i just read the "cardio overtraining" thread and read the link someone posted there, forget the name of that post.

But i was reading through it, i udnerstand the scientific part of it and understand what it said, but i do not know what i should be doing to fit my goals?

So im 5-10 177 13-14% bfon a cycle of test 400mg...finished deca 4 days ago.
I was 160 start of cycle. I have built most of this weight in muscle...lost some bf too....i would say im 11-12% now but not offical.

My goal is to keep most of the muscle but lose more body fat. So im introducing more cardio into my routine.

Doing 40-45 mins. But i am doing 10-15 mins stair climber. 20-25 mins on a treadmill that i increase the incline every two mins. walking 3.7 speed. This incline though goes almost as steep as the stair climber is....its crazy how high it goes. Then ill finish with the bike, for as long as need to hit 45 mins.

My heart is constant 70-75%. Then again thats the machine sencors (dont know how accuate it is). So my questions are....is doing 3 different machines for a total of 45 mins ok? No breaks exceot a sip of water and a quick wipe down, then on to the next machine. Is my heart rate in the right range for my goal? Or should i lower intensity and go 65-70%? and im doing 3-4 times a week of cardio.

thanks for the help guys

I'm surprised no one else picked up on this yet. Cycling at 160lb?

**Klimax** · 09-14-2009, 04:53 AM

Originally Posted by goode80

kilmax.....i know this isnt diet forum but...my breakfest is 1 cup oatmeal...5 egg whites..1 whole egg...the protein shake before the gym

guess you mean i should cut the oatmeal out huh? add more fat into it.?

If you do cardio after breakfast, drop the oats and add fats (ex.almonds, peanut butter, whole eggs)