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montaigne
Joined: 01 Jan 1970
Posts: 6
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 Posted: Sun Jun 08, 2008 5:49 pm Post subject: true cardio |
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Hello.
i workout training 3 Time per week and every workout traınıng ı have 30 min cardio is ıt true actıon or false ? anyone advıse ?
regards |
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Boss Man
Joined: 25 Nov 2006
Posts: 3604
Location: My site, (Steelmuscle), and anywhere else I feel like
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| Posted: Sun Jun 08, 2008 7:50 pm Post subject: |
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| Yes you can do Cardio 3x a week. Don't really need any more than that, if you're lifting too, but be sure to stick to Cardio after weights, because you may find doing Cardio beforehand, affects lifting. |
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montaigne
Joined: 01 Jan 1970
Posts: 6
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| Posted: Mon Jun 09, 2008 9:10 am Post subject: Thanks boss man |
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| Boss Man wrote: | | Yes you can do Cardio 3x a week. Don't really need any more than that, if you're lifting too, but be sure to stick to Cardio after weights, because you may find doing Cardio beforehand, affects lifting. |
my workout rutin like that, 3 time per weeks 45 min weight training after 30 min cardio and my heart rate 134 =(220-52)*0.8 i am use 130 30 min 5 min cooldown this process true ? how is your recommented for cardio I am 52 years old 77 kg and 1.72 tall
Thanks for your help |
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swanso5
Joined: 16 Jan 2006
Posts: 6890
Location: melbourne, australia
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| Posted: Mon Jun 09, 2008 9:16 am Post subject: |
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| repost that, i donlt really understand what you typed... |
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montaigne
Joined: 01 Jan 1970
Posts: 6
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| Posted: Mon Jun 09, 2008 2:44 pm Post subject: |
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| swanso5 wrote: | | repost that, i donlt really understand what you typed... |
Hello,
You are right Beaucouse my english is not very good again,
1-i workout rutine 3 time per day
2-i study every workout days 45 min weight training and 30 min Cardio
cardio every time after weight training
3-when i was make cardio i am reegulate my heart rate 130 time per munite .
4-(220-52)*0.80=134 my heart rate max.
5-now my question this process true ?or have you some recommented for me.
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swanso5
Joined: 16 Jan 2006
Posts: 6890
Location: melbourne, australia
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| Posted: Mon Jun 09, 2008 10:39 pm Post subject: |
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- keep wts at 3/week...hopefully your doing compound exercises only, not wasteing time on curls, extensions, crunches and the like
- if you can only make thr gym 3/week than keep cardio after wts but it may better overall if you can do it on 2 other days of the week
- instead of of doing shitty boring steady state cardio at one heart rate, do interval training where you alternate 1min easy to moderate poace with 1 min as fast as yuo can go...do 5 cycles of this for 10mins total and you'll burn 9 x more calories over all as well as actually getting fitter |
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montaigne
Joined: 01 Jan 1970
Posts: 6
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| Posted: Thu Jun 12, 2008 2:35 pm Post subject: |
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[quote="swanso5"]- keep wts at 3/week...hopefully your doing compound exercises only, not wasteing time on curls, extensions, crunches and the like
- if you can only make thr gym 3/week than keep cardio after wts but it may better overall if you can do it on 2 other days of the week
- instead of of doing shitty boring steady state cardio at one heart rate, do interval training where you alternate 1min easy to moderate poace with 1 min as fast as yuo can go...do 5 cycles of this for 10mins total and you'll burn 9 x more calories over all as well as actually getting fitter[/quote
Dear swanso5
Thank you very much your interest just I dont understand "compound exercises" What is mean it ?For example superset ? or other can you open compound exercises.Again thanks your interest.
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swanso5
Joined: 16 Jan 2006
Posts: 6890
Location: melbourne, australia
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| Posted: Fri Jun 13, 2008 2:51 am Post subject: |
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compound exercises are those that use more than 1 joint...bicep curls only use 1 joint (elbow) where deadlifts use 4 joints (ankle, knee, hip, shoulder) and the more joints tyou can use the better as you'll be using more muscles meaning you'll surely be using more wt
best compound exercises are:
deadlifts
lunges
chin ups
squats
rows
bench presses
shoulder presses
in that order... |
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montaigne
Joined: 01 Jan 1970
Posts: 6
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| Posted: Fri Jun 13, 2008 5:56 am Post subject: |
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| swanso5 wrote: | compound exercises are those that use more than 1 joint...bicep curls only use 1 joint (elbow) where deadlifts use 4 joints (ankle, knee, hip, shoulder) and the more joints tyou can use the better as you'll be using more muscles meaning you'll surely be using more wt
best compound exercises are:
deadlifts
lunges
chin ups
squats
rows
bench presses
shoulder presses
in that order... |
SWANSO5 REALLY THANKYOU VERYMUCH FOR THESE RECOMMENTED
REGARDS |
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