How much cardio can I do without losing gains?

[yeahbuddy289]

So today I got my snowmobile stuck and after about a minute of trying to dig it out and move it I could not catch my breath and I just didnt feel right afterwards... and 30 minutes later I still dont. I am 25 years old and otherwise pretty healthy I dont smoke or do drugs and I barley drink. But im worried about my cardio vascular health. I was thinking about doing some running or playing pick up hockey again just for some cardio. However my main goals are to get bigger and I dont want to compromise my size or hinder muscle gains. Any tips on how much cardio I should do and for how long and when?

[AllKindsOGains]

3 days a week at 25-30 min a session, not before training. I hop on a bike and just rock it out. If you are worried about the gains look into HIT both for training and for cardio, as these are the most anabolic.

[< <Samson> >]

Them gains - lol


Depends - on diet, cardio intensity, juice, duration, type of cardio & goals


I have been doing at least 10 hours of cardio a week(not counting humping) for months now. Yet, I am still growing & losing fat. Why? Cause I eat a mega ton a day & stay on a lot sauce.


So it just varies


I don't run out of breath to quick due to this. . . . I know the cardio helps this quite bit - for me at least

[yeahbuddy289]

I have a hard time getting my self on the tread mill or going for a run so maybe I will start playing hockey a couple times a week and see if that helps... Im not on anything right now... im still trying to get my low t straightened out.

[< <Samson> >]

I just mob the treadmill at a med speed or walk around my hood


Hitting the treadmill is aight - I get to check out asses for almost an hour

[yeahbuddy289]

Haha true! Will I get a good a good enough cardio workout just walking though?

[Khazima]

In the big picture you can do whatever cardio you like, for however long you like, as often as you like. You just need to make up for the calories you expend (by eating more calories) and try not to do so much that it hinders your recovery from workout to workout.

[Khazima]

Haha true! Will I get a good a good enough cardio workout just walking though?

Not really, unless you're incredibly unfit/obese. For a decent effect from cardio you want to be close to 70-85% MHR (maximum heart rate) which at 25 should be around 195 so 70-85% is about 135-170.

HIIT is my favorite type of cardio (and proven most effective for physique building purposes) where i get near 85-95% MHR (boxing/grappling).

For general cardio purposes, 20 minutes on the bag or going for a run every 2-3 days is enough, start off easy and work your way up.

[Bio-Active]

Just walk on the treadmill keeping the heart rate in the fat burning zone. I zone out and listen to my music

[yeahbuddy289]

Thanks for the tips guys... Bio I'm not necessarily trying to burn fat I'm just trying get my endurance up.

[Bio-Active]

Thanks for the tips guys... Bio I'm not necessarily trying to burn fat I'm just trying get my endurance up.

in that case doing intervals would be fine getting your heart rate up and then letting it slow down

[AllKindsOGains]

HIT cardio. 30 seconds high intense with 15 seconds low intensity (ellipticals are great for this). Total of 15 minutes

[Buster Brown]

You can do all the various methods as described above just be aware that if you aren't cycling and you aren't taking in sufficient calories and your Bf gets in the 10% stage then muscle loss starts to become an issue.

[Docd187123]

You can do all the various methods as described above just be aware that if you aren't cycling and you aren't taking in sufficient calories and your Bf gets in the 10% stage then muscle loss starts to become an issue.

I agree with Buster. If the goal isn't specifically fat loss then take in enough calories to maintain your weight, make sure you're getting adequate protein to preserve LBM, find a combination of carbs and fats that allows you to meet your minimum fat needs or more and enough carbs to maintain intensity in your training. Some people do fine with low carb but I'd say the majority would do better with higher carb.

Are you talking long term endurance like running a mile or few or just endurance in being able to do multiple sessions of high intensity aerobic work? If the latter I like hill sprints, prowler work, sled work, stadiums, etc. There's really no bad choice though so if you like running and hockey that's fine as well.

[yeahbuddy289]

Doc it just seems like I breathe heavy just walking up the stairs in my house and doing anything remotely physical. Im not too worried about long term endurance as I dont plan to run a marathon or anything lol.

[kelkel]

I think full blood work is the place to start.

[yeahbuddy289]

What makes you say that kel?

[Khazima]

What makes you say that kel?

That's what i thought lol.

I think you're just unfit. Being muscular by no means correlates to being healthy and 'fit', it's definitely healthier than being obese but It's just a look.

Do whatever cardio you enjoy however much you like, unless your living comes from your physique you don't need to worry about minute details, just live life and be as healthy as possible.

[kelkel]

What makes you say that kel?

Concern for your cardiovascular health with what you described. Get a physical, see what's going on inside you. We put ourselves through a lot of stress living this lifestyle so stay on top of things, both outside and inside.

[yeahbuddy289]

Hmm interesting... I just had a bunch of blood work done by my general care doctor, which is when I found out I had low t.... Anything in particular your looking for? I will check and see if I have already had it done. Blood pressure and heart rate have always been perfect.

[kelkel]

Sounds like you're on top of things then. Only thing out of the ordinary I'd suggest would be an advanced cholesterol panel. Either an NMR Lipo Profile or VAP Auto profile.

[yeahbuddy289]

Ill check and see if any of that was tested. If not, I will try doing some cardio and if things don't improve I will see my doctor