Cardio...low intensity, long duration or.......

[cecray3]

Just wanna get some input form the board on what has been effective for you guys with respect to cardio. I've heard some people swear by low intensity, longer duration cardio and some swear by short duration, high intensity cardio. Any input would be appreciated!

 

[sbv]

I jog slowly for 30 or 40 mins on the treadmill. it's perfectly good for bodybuilding purposes. problem for me is that any high intensity cardio seems to give painful pumps. even if I stick to it for a few months... theres just no getting used to it.

 

[hotttsauce]

IMO, jogging/running tears down too much muscle tissue. Currently splitting mine up 2 or 3 times a day. Never more than 45 mts. at one time. All at an incline of at least 4.0 and a good pace (average for me 3.2 or 3.4 but I have short legs) I will do intervals of 1 mt 2.7, 1 mt 3.5, 1 mt 4.2 then repeat. Just my preference. Also, I wouldn't use too many on protein shakes and rely on them for your caloric intake, the more pure food you get in, the better.

 

[cecray3]

IMO, jogging/running tears down too much muscle tissue. Currently splitting mine up 2 or 3 times a day. Never more than 45 mts. at one time. All at an incline of at least 4.0 and a good pace (average for me 3.2 or 3.4 but I have short legs) I will do intervals of 1 mt 2.7, 1 mt 3.5, 1 mt 4.2 then repeat. Just my preference. Also, I wouldn't use too many on protein shakes and rely on them for your caloric intake, the more pure food you get in, the better.

Thanks for the input hott! So, you would essentially recommend interval-type cardio training then?

 

[MAINEVENT]

Thanks for the input hott! So, you would essentially recommend interval-type cardio training then?

It would depend on how stubborn your body is at reducing fat. I would try a consistent pace first and gradually increase the intensity weekly (time, speed, incline). If that isn't doing the trick then try interval cardio.

 

[hotttsauce]

It would depend on how stubborn your body is at reducing fat. I would try a consistent pace first and gradually increase the intensity weekly (time, speed, incline). If that isn't doing the trick then try interval cardio.

Much agreed! I only do intervals for 30 mts of my 45 session and 20 mts of one of my two 30 mt sessions. if your fairly lean start off like Main suggests and if things do not progress then incorporate intervals.

 

[cecray3]

Much agreed! I only do intervals for 30 mts of my 45 session and 20 mts of one of my two 30 mt sessions. if your fairly lean start off like Main suggests and if things do not progress then incorporate intervals.

Thanks for the feedback fellas! Let myself go from just under 8% bf to just over 18 so time to diet down and incorporate some ass-kicking cardio as well. Thanks again!

 

[BigNJ]

Supposedly you should do low intensity long duration and keep your heart rate under 125 bpm otherwise the body will use carbs instead of fat for fuel.

Duchaine and Palumbo stated the above.

 

[b-boy]

Much agreed! I only do intervals for 30 mts of my 45 session and 20 mts of one of my two 30 mt sessions. if your fairly lean start off like Main suggests and if things do not progress then incorporate intervals.

ok main and hottsauce, I have read other post from you guys in the recipe forum i think were hottsauce is on lowwww carbs, pretty much almost a palumbo type diet, I can't believe your letting your heart rate get up that high with that type of diet... discuss???

 

[thundergod]

If you are doing a "keto" style diet, then you need to keep your heart rate below 130 bpm. When you do the HIT style cardio on the keto diet, really any diet for that matter, you tear down the muscle. I know people that do windsprints and get away with it, but just to be on the safe side, stick with longer cardio sessions with LOW intensity.

 

[hotttsauce]

ok main and hottsauce, I have read other post from you guys in the recipe forum i think were hottsauce is on lowwww carbs, pretty much almost a palumbo type diet, I can't believe your letting your heart rate get up that high with that type of diet... discuss???

Doesn't really get that high for me. My intervals are at 2.7/3.4/4.1. According to the machine (so who knows) the most I have gotten up to is 113 at the very beginning of the repeat. Also, I do not do this for the entire duration of the intervals, about 25-30 mts on the 45 mt a.m. and only do it for 15 mts. on the evening session. I was doing a few more minutes but ahve recently brought is down a bit

I use it and just monitor how my body responds. Also, I never sprint, it is a face paced walk on the 4.1 for me.

Oh and low carb??? I never see them .... lol, I'd give anything to be getting to eat half a can of green beans. I just have a stubborn body, not sure what else to say, I end up going pretty extreme.

 

[b-boy]

Doesn't really get that high for me. My intervals are at 2.7/3.4/4.1. According to the machine (so who knows) the most I have gotten up to is 113 at the very beginning of the repeat. Also, I do not do this for the entire duration of the intervals, about 25-30 mts on the 45 mt a.m. and only do it for 15 mts. on the evening session. I was doing a few more minutes but ahve recently brought is down a bit

I use it and just monitor how my body responds. Also, I never sprint, it is a face paced walk on the 4.1 for me.

Oh and low carb??? I never see them .... lol, I'd give anything to be getting to eat half a can of green beans. I just have a stubborn body, not sure what else to say, I end up going pretty extreme.

thanks for the response hottsauce, I see your not going that hard on the intervals as i thought you were, my bad! your post makes a lot more sense to me now that you explained the cardio... thank you sir

 

[hotttsauce]

thanks for the response hottsauce, I see your not going that hard on the intervals as i thought you were, my bad! your post makes a lot more sense to me now that you explained the cardio... thank you sir

Not a problemo Bboy, I tend to just toss the info out there without going into enough detail sometimes. Guess I should be a lil more specific. As my weight has come down, am changing up my diet, conditioning getting better and wanting to save on the muscle tissue, the closer I get I just look in the mirror to see what is working and what isn't. I have to play with my heart rate to get the maximum from my cardio.

 

[MAINEVENT]

thanks for the response hottsauce, I see your not going that hard on the intervals as i thought you were, my bad! your post makes a lot more sense to me now that you explained the cardio... thank you sir

Also, Hotttsauce's body is more stubborn than anyone I have ever worked with. The guy does EVERYTHING I ask and more, yet his metabolism is more pissy than a scorned woman. He keeps coming back stronger each time though!

 

[hotttsauce]

Also, Hotttsauce's body is more stubborn than anyone I have ever worked with. The guy does EVERYTHING I ask and more, yet his metabolism is more pissy than a scorned woman. He keeps coming back stronger each time though!

That's a pretty funny analogy!

 

[cecray3]

Also, Hotttsauce's body is more stubborn than anyone I have ever worked with. The guy does EVERYTHING I ask and more, yet his metabolism is more pissy than a scorned woman. He keeps coming back stronger each time though!

Well, if that's the case, then it should work for me too! Thanks Main (and hottt too!)

 

[doitright]

steady pace for 40mins fast walking on incline has done wonders for me.

 

[gordo14]

Question?

So if i am doing cardio on the epiliptical, and my hr is always between 140 and 160 for 30 minutes this is to intense? Is this causing me not to burn fat? I am still growing muscle wise, i have not noticed any muscle loss. My weight has pretty much stayed the same, but obviously i can see the difference muscle wise in the mirror. Is this known as a body recomposition?

 

[ironserenity]

Gordo, you could simply be getting leaner and looking bigger.... As well as a strength increase could merely be better cardiovascular conditioning, which can often times (at least for me) make me think that I am stronger, when ultimately I am just not as winded after a given set....

Now for my question.... My heartrate during my workout, not cardio, is relatively high, I tend to take very short rest periods and would estimate my HR chilling between 120-140, is this too high for a workut? during cardioI try to breathe correctly and do everything i can to keep it below 125.... but my workout hr is much higher.

 

[edge250]

hottsauce if the bodybuilding doesnt work out there is alway the competitive speed walking circuit

i heard main dangles a piece of bread in front of the treadmill to keep him going.