When is it too much cardio?

[Knockout_Power]

pretty simple question, just wondering when the cardio becomes too much and your body just goes into shock/storage mode? I see a lot of people at the gym (guys and gals) who have been there as long as I have and they really haven't toned up much in a couple years and all they do is come into the gym, get on the machines and do the same routine everyday, 4-6 days a week.

I really dont want to do any extra work that I dont need to. I know everyone is different, but what is a good balance of weekly cardio sessions for steady fat loss goals?

Right now I am doing 10-20 mins before my workout (4 times/wk) and then sometimes adding another 10 mins or so at the end of the workout. Ive been adding in a 5th day just for cardio where I do 40-50 mins with a target of burning an extra 7-800 cals.

I know we can get into calories burned vs calories consumed for fat loss, but Im more concerned as to when is too much. How much rest should a person have per week? 1 day off, 2?

thanks guys

[EASTCOASTKID]

For me Ive found that a nice medium pace before weights so like a 65% heart rate(45minutes) (six days week) which is in the 130s works really well. I get a nice little sweat going.

I was doing a lot of biking and losing a ton of muscle so Ive backed off on that. Anything over your 75% 85% Target heart rate is going to be to much to keep size/muscle

Your body will use all the carbs/glucose at first if you are balls to the walls so to speak. Keep in mind I'm not looking for size I'm looking for healthy heart.

My disclaimer is that everyone is different so you will have to find your own niche. I dont think you will get a solid answer from anyone...

p.s. I know guy that was jacked to the gills(professional body builder) and he never went over 35 minutes five days week on the treadmill. He was reading books while he was doing it and lost all his fat.

[baseline_9]

For me Ive found that a nice medium pace before weights so like a 65% heart rate(45minutes) (six days week) which is in the 130s works really well. I get a nice little sweat going.

I was doing a lot of biking and losing a ton of muscle so Ive backed off on that. Anything over your 75% 85% Target heart rate is going to be to much to keep size/muscle

Your body will use all the carbs/glucose at first if you are balls to the walls so to speak. Keep in mind I'm not looking for size I'm looking for healthy heart.

My disclaimer is that everyone is different so you will have to find your own niche. I dont think you will get a solid answer from anyone...

This is broscience....


KP

I think that you will know when your doing too much cardio because you will be spending most of your life in the gym

My point being LIC is pretty sustainable even when done for an hour plus every day...


HIIT on the other hand is a different kettle of fish.... HIIT is going to be more CNS demanding and will need to be incorporated in moderation (no more than twice a week IMO

[Knockout_Power]

Sounds good.... I really dont do HIIT, I did back in the day when I was boxing but that was about it.

Right now, its either treadmill on full incline and a fast walk, or Eliptical at a mid range setting.

[baseline_9]

Sounds good.... I really dont do HIIT, I did back in the day when I was boxing but that was about it.

Right now, its either treadmill on full incline and a fast walk, or Eliptical at a mid range setting.

LIC is so 1990 Bro LOL JK

I would change up to interval training tho, 1min fast 1min slow... 20-40 mins......

I would move your cardio to PWO as well m8, or move it away from the training completely if this is an option

[jypoll]

For the people in the gym are aren't improving.... I bet their diet sucks, I've seen fat guys doing cardio everyday and they just get fatter, because they don't know how to diet. Or maybe this people just want to be in shape and are not concerned about making a visible difference.

Also I would advise you not to do cardio before a workout as you will be using up your glycogen and will have a less productive weight training session. As long as your eating right, and making up for calories burned during cardio you can do just about as much as you want as long as you keep your average hr below 75-80%. And you can still gain muscle if Ur diet is good

[EASTCOASTKID]

This is a copy and paste but I thought it was great info.....


Pick up your pace and you'll burn an average of 25% more calories--and target belly fat. One recent study from the University of Arkansas found that even when exercisers burned exactly the same number of calories a week, those who did shorter, high-intensity workouts had a 20% drop in visceral (deep abdominal) fat after 3 months, while those who did longer workouts at a moderate pace had no change. Aim for 2 or 3 weekly speed sessions lasting about 30 minutes each. You should be walking at an intensity level in which you can speak only a few words at a time. If you're unable to maintain that effort for the entire workout, practice intervals, alternating short bursts of fast walking with slower segments.

[Knockout_Power]

all good stuff, thanks guys

I would move your cardio to PWO as well m8, or move it away from the training completely if this is an option

I really want to, but Im torn between getting that PWO nutrition in to help recovery and muscle growth. If Im doing cardio for half hour after, Im missing that important window.

[--->>405<<---]

all good stuff, thanks guys



I really want to, but Im torn between getting that PWO nutrition in to help recovery and muscle growth. If Im doing cardio for half hour after, Im missing that important window.

from what ive learned in the nutrition forum that "window" is BS... mite wanna go over there and post this same statement to see the reaction u get..

[baseline_9]

all good stuff, thanks guys



I really want to, but Im torn between getting that PWO nutrition in to help recovery and muscle growth. If Im doing cardio for half hour after, Im missing that important window.

from what ive learned in the nutrition forum that "window" is BS... mite wanna go over there and post this same statement to see the reaction u get..

The time course for elevated muscle protein synthesis following heavy resistance exercise.


It has been shown that muscle protein synthetic rate (MPS) is elevated in humans by 50% at 4 hrs following a bout of heavy resistance training, and by 109% at 24 hrs following training. This study further examined the time course for elevated muscle protein synthesis by examining its rate at 36 hrs following a training session. Six healthy young men performed 12 sets of 6- to 12-RM elbow flexion exercises with one arm while the opposite arm served as a control. MPS was calculated from the in vivo rate of incorporation of L-[1,2-13C2] leucine into biceps brachii of both arms using the primed constant infusion technique over 11 hrs. At an average time of 36 hrs postexercise, MPS in the exercised arm had returned to within 14% of the control arm value, the difference being nonsignificant. It is concluded that following a bout of heavy resistance training, MPS increases rapidly, is more than double at 24 hrs, and thereafter declines rapidly so that at 36 hrs it has almost returned to baseline.


I.e. The PWO window is bigger than people parrot


Take 10g of BCAA's PWO and you will be fine

[Knockout_Power]

I will try that stuff again. Found I had a mild form of acid reflux when I started on BCAA's, but that may have been the artificial sweeteners in that crap

[MickeyKnox]

from what ive learned in the nutrition forum that "window" is BS... mite wanna go over there and post this same statement to see the reaction u get..

The time course for elevated muscle protein synthesis following heavy resistance exercise.


It has been shown that muscle protein synthetic rate (MPS) is elevated in humans by 50% at 4 hrs following a bout of heavy resistance training, and by 109% at 24 hrs following training. This study further examined the time course for elevated muscle protein synthesis by examining its rate at 36 hrs following a training session. Six healthy young men performed 12 sets of 6- to 12-RM elbow flexion exercises with one arm while the opposite arm served as a control. MPS was calculated from the in vivo rate of incorporation of L-[1,2-13C2] leucine into biceps brachii of both arms using the primed constant infusion technique over 11 hrs. At an average time of 36 hrs postexercise, MPS in the exercised arm had returned to within 14% of the control arm value, the difference being nonsignificant. It is concluded that following a bout of heavy resistance training, MPS increases rapidly, is more than double at 24 hrs, and thereafter declines rapidly so that at 36 hrs it has almost returned to baseline.


I.e. The PWO window is bigger than people parrot


Take 10g of BCAA's PWO and you will be fine

100% agree with these statements.

[jypoll]

i would also agree.... you wont miss out because you continued to exercise for 30 extra minutes.

[Knockout_Power]

i would also agree.... you wont miss out because you continued to exercise for 30 extra minutes.

see, but doing cardio isnt continuing your workout which was based around tearing down muscle for rebuilding. If it is true that you need to refuel quickly to aid in rebuilding, cardio is actually depleting even more calories from your body...

I hate this shit, time to hand up the bag and beat the hell out of it every morning. This cardio crap is interfering with my weight training

[EASTCOASTKID]

Great info.......

http://well.blogs.nytimes.com/2012/0...ve-our-health/

[Knockout_Power]

I actually pulled off a 1000 calorie cardio session (just over an hour)... thanks mainly go to the row of yoga pants in front of me and my overactive imagination.

[warchild]

HIIT 20-25min 3 or 4x week

[Knockout_Power]

HIIT 20-25min 3 or 4x week

but that sounds like it might hurt... Im sensitive