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com34x
Joined: 28 Apr 2007
Posts: 94
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 Posted: Mon Oct 06, 2008 1:47 am Post subject: Cardio Question |
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I am sure this has been asked before but when is cardio suppose to be done? Right now I have a 3 day a week weight lifting schedule. Do I do the cardio on the days in between? Also, since I am probably considered to be a hardgainer, should the intensity or the duration be much lower? I am afraid of burning extra calories or reving up the metabolism even more then it already is.
I also have a Heart Rate Monitor. Is there a recommended Heart Rate Zone to stay in? (% of max heart rate) |
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thekid24
Joined: 27 Aug 2008
Posts: 125
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| Posted: Mon Oct 06, 2008 2:49 am Post subject: |
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-hm cardios are better done on days ur not lifting as most wud say.
-intensity, if ur tryna burn FAT, i read somewhere that low intensity + long duration is the way to go.
-hm wait for some1 like swanso or vamp to post a reply
-im jus sharing what i know. 
peace |
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Christopheel
Joined: 02 Jul 2007
Posts: 931
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| Posted: Mon Oct 06, 2008 10:14 am Post subject: Re: Cardio Question |
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| com34x wrote: | I am sure this has been asked before but when is cardio suppose to be done? Right now I have a 3 day a week weight lifting schedule. Do I do the cardio on the days in between? Also, since I am probably considered to be a hardgainer, should the intensity or the duration be much lower? I am afraid of burning extra calories or reving up the metabolism even more then it already is.
I also have a Heart Rate Monitor. Is there a recommended Heart Rate Zone to stay in? (% of max heart rate) |
What is your goal ?
Muscle gain : no cardio or one or two SPACED HIIT session
Fat lost : 2xHIIT 2xMODERATE + your current workout done in circuit with lower rest time.
Tell us your goal and your current workout and we will give you a hand.
PS, hardgainer is a bad excuse. Most of the people who consider themselves hardgainer are not. So lift, eat and sleep before saying this. |
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com34x
Joined: 28 Apr 2007
Posts: 94
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| Posted: Mon Oct 06, 2008 4:17 pm Post subject: |
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Muscle Gain is the goal. I think I am already low body fat. I was at a community festival and a guy let me use one of those hand held body fat testers and it showed as 7.8%. That might be off by some but I must be atleast lower in fat.
3 days a week weight lifting.
Monday Wed Fri Lifting Days
I am 99 percent sure I am atleast an ectomorphic body type with a fast metabolism. Whether that means I am also a hardgainer I don't know. I thought they were the same. |
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HOUSTON TEXAN
Joined: 06 Jan 2008
Posts: 715
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| Posted: Mon Oct 06, 2008 5:13 pm Post subject: |
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| I don't believe hardgainers exist. I believe in undereating. |
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SarahPT
Joined: 09 Sep 2006
Posts: 603
Location: Western Maine
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| Posted: Mon Oct 06, 2008 7:19 pm Post subject: |
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| Never do "no cardio." There is a reason we are supposed to do cardio. It makes our heart and lungs healthy, as well as many, many other things. If you are trying to gain muscle stick to short, low intensity sessions, such as half hour fast paced walks. Just make sure you replace those calories you burned. |
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com34x
Joined: 28 Apr 2007
Posts: 94
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| Posted: Mon Oct 06, 2008 7:55 pm Post subject: |
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Sarah,
Dont you need to get to a high heart rate to strengthen the heart? Does lower intensity still support the heart?
High metabolisms exist. |
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swanso5
Joined: 16 Jan 2006
Posts: 7328
Location: melbourne, australia
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| Posted: Mon Oct 06, 2008 9:38 pm Post subject: |
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| muscle use dictates heart function not the exercise meaning as soon as your muscles are required to move, your heart comes into play more and more as the intensity increases...for heart health you can get the same result from wts then you can from "cardio" if you do it with short rest...depends on your program though...i don't do cardio but i'm not gonna die of a heart attack tomorrow |
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HOUSTON TEXAN
Joined: 06 Jan 2008
Posts: 715
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| Posted: Tue Oct 07, 2008 3:32 am Post subject: |
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| com34x wrote: |
High metabolisms exist. |
I'm well aware of this. I'm also aware that eating a ton exists as well. |
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swanso5
Joined: 16 Jan 2006
Posts: 7328
Location: melbourne, australia
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| Posted: Tue Oct 07, 2008 5:34 am Post subject: |
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i agree with the no hardgainer thing...there's plenty of ways around a high metabolism
- eat more
- rest more
- don't expend anymore energy than you need to
- limit cardio or even avoid it
- train smarter
- eat smarter |
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Boss Man
Joined: 25 Nov 2006
Posts: 3771
Location: My site, (Steelmuscle), and anywhere else I feel like
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| Posted: Tue Oct 07, 2008 6:25 pm Post subject: |
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| swanso5 wrote: | | i don't do cardio but i'm not gonna die of a heart attack tomorrow |
Don't tempt fate, and I'd avoid eating any Fried chicken today, just to increase your odds too 
Fates fickle finger has more bulk and power, than Jay Cutlers Abs
Some people don't do Cardio, some do. I personally do some, but most of that involves walking, as I don't drive anymore. I just cannot be arsed, and it costs more to drive, than use Public transport anyway.
I think a few short sessions here and there per week are fine, and whilst I don't think doing none, is a big mistake, I would be more inclined, (for the individual who just lifts), to favour a bit, over none. |
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HOUSTON TEXAN
Joined: 06 Jan 2008
Posts: 715
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| Posted: Tue Oct 07, 2008 7:07 pm Post subject: |
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I usually just do cardio if my legs are not sore and there isn't a leg day the next day.
You mean Dexter Jackson right bossman?  |
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vamp
Joined: 01 Jan 1970
Posts: 762
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| Posted: Tue Oct 07, 2008 10:32 pm Post subject: |
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EVERYTHING in moderation.
Lift hard and heavy like you have planned out and do a couple of HIIT cardio sessions a week. Take one day off in a row, but take at least one a week.
Eat your body weight (in pounds) of protein a day (in grams) ie your 150 lbs, eat 150 grams of protein.
This is a start, if you have a higher metabolism, add a bit more.
Excercise, Fuel, Rest and you will grow.
Cheers |
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vamp
Joined: 01 Jan 1970
Posts: 762
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| Posted: Tue Oct 07, 2008 10:37 pm Post subject: Re: Cardio Question |
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[quote="Christopheel"]
Fat lost : 2xHIIT 2xMODERATE + your current workout done in circuit with lower rest time.
quote]
The best way Fat loss with type of cardio that was explained to me recently was this.
Interval training (HIIT) is like driving your car in rush hour traffic in the city (stop and go) you burn more gas than if you were on the highway on cruise control (steady paced cardio).
Just thought I'd share this analogy with you all as it was recently shared with me.
Cheers |
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Christopheel
Joined: 02 Jul 2007
Posts: 931
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| Posted: Tue Oct 07, 2008 11:35 pm Post subject: Re: Cardio Question |
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[quote="vamp"] | Christopheel wrote: |
Fat lost : 2xHIIT 2xMODERATE + your current workout done in circuit with lower rest time.
quote]
The best way Fat loss with type of cardio that was explained to me recently was this.
Interval training (HIIT) is like driving your car in rush hour traffic in the city (stop and go) you burn more gas than if you were on the highway on cruise control (steady paced cardio).
Just thought I'd share this analogy with you all as it was recently shared with me.
Cheers |
Yes but HIIT are taxing on nervous system so NEVER more than 2-3 session a week ... That,S why I said half and half with moderate intensity. |
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