I have been reading thru the posts and it seems like people are recommending 30 minutes of cardio.
Why 30 minutes? And not 60? I have been working out for 2 weeks now and do at least an hour of cardio a day with alternating weight training or lap swimming and then possibly another 30-45 minutes of cardio in the evening.
I thought this was about numbers - burning more calories than you need.
Also, about the target heart rate... I am 27 and overweight. Max heart rate would be 193.
If I work out at 60% (the weight loss part) that puts me at 116. When I am on the stationary bike or the elliptical rate is always in the 160s-170s. Does this mean that all cardio is actually not burning fat? I sweat and I feel amazing... it all counts, right?
I wanted to check before I get to like week 6 and realize that I could have been working our more effectively for better (and faster) results.
thank you!
Heart Rate and Cardio
Moderators: Boss Man, cassiegose
Re: Heart Rate and Cardio
Taregt heart rates are measured thusly.
Firstly you calculate max heart rate, which is 220-age.
Then you use a desired percentage range.
50%-60%, general exercise.
60%-70%, fat loss.
70%-80%, endurance conditioning
80%-90%, weightlifting
90%+, hardcore weightlifting
The fat loss one is a bit hit and miss. It might work, but you could probably go for the next one up, or possibly the one after that, depending on your weight and how much is intended to be lost.
The reason for people stating 30 minutes of Cardio, is because you'd be doing around 2-3 sessions of weights per week in many cases, so it's seen as good to add in, but too much may cause a bit of overtraining and slow or stalled results.
If you could get results doing 2-3 sessions of cardio for 1 hour at a time fine, but in your case you're overdoing it.
Unless you were training for a figure, fitness or bodybuilding comp, then around 1hr 45 minutes of split cardio a day with weights is overkill. You'll likely overtrain and get nowhere after a while, irrespective of caloric intake.
If you're doing cardio at all and like doing 1 hr, then you could od something like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off
This stops you training for more than 3 days straight and stops you having two back to back off days, potentially eating into progress.
This may be something to consider
.
Firstly you calculate max heart rate, which is 220-age.
Then you use a desired percentage range.
50%-60%, general exercise.
60%-70%, fat loss.
70%-80%, endurance conditioning
80%-90%, weightlifting
90%+, hardcore weightlifting
The fat loss one is a bit hit and miss. It might work, but you could probably go for the next one up, or possibly the one after that, depending on your weight and how much is intended to be lost.
The reason for people stating 30 minutes of Cardio, is because you'd be doing around 2-3 sessions of weights per week in many cases, so it's seen as good to add in, but too much may cause a bit of overtraining and slow or stalled results.
If you could get results doing 2-3 sessions of cardio for 1 hour at a time fine, but in your case you're overdoing it.
Unless you were training for a figure, fitness or bodybuilding comp, then around 1hr 45 minutes of split cardio a day with weights is overkill. You'll likely overtrain and get nowhere after a while, irrespective of caloric intake.
If you're doing cardio at all and like doing 1 hr, then you could od something like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off
This stops you training for more than 3 days straight and stops you having two back to back off days, potentially eating into progress.
This may be something to consider
.Re: Heart Rate and Cardio
Logically it makes since... but for some reason in head it says the harder you work the better your results.
I will take it back a little and see how that works for me.
I've been really motivated watching the Biggest Loser and I guess seeing how much they work out made me think that I need to do that, also.
Thank you for your help!
Kate
I will take it back a little and see how that works for me.
I've been really motivated watching the Biggest Loser and I guess seeing how much they work out made me think that I need to do that, also.
Thank you for your help!
Kate
Re: Heart Rate and Cardio
Remember the saying less is more.
Sometimes too much exercise is too much. It doesn't matter what someone says they do in a magazine. It's not necessarily something they would be doing in the long-term, nor do such statements have a lot of relevance to future results, unless the quoted material is relating to past results.
Someone of note, who is telling people things they did to get an end result, is better than a person of type telling people what they currently do, as that doesn't indicate if they will stick with that, or succeed with it either.
Sometimes too much exercise is too much. It doesn't matter what someone says they do in a magazine. It's not necessarily something they would be doing in the long-term, nor do such statements have a lot of relevance to future results, unless the quoted material is relating to past results.
Someone of note, who is telling people things they did to get an end result, is better than a person of type telling people what they currently do, as that doesn't indicate if they will stick with that, or succeed with it either.
Re: Heart Rate and Cardio
Very well said.
I appreciate the help! I just have to get it thru head that in order to make a healthier body you have to do it right and let it rest and be stronger for all the days to come.
Long term goals and a lifestyle change is what I am looking for - not a short term that I have to repeat every 2 years.
Thank you again everyone for your advice!
I am getting ready to end week two and I'm aiming for 2 pounds- the healthy loss - same as week one!
I appreciate the help! I just have to get it thru head that in order to make a healthier body you have to do it right and let it rest and be stronger for all the days to come.
Long term goals and a lifestyle change is what I am looking for - not a short term that I have to repeat every 2 years.
Thank you again everyone for your advice!
I am getting ready to end week two and I'm aiming for 2 pounds- the healthy loss - same as week one!
Re: Heart Rate and Cardio
4 pounds!
6 pounds in 2 weeks.
Doing it the Right way.
6 pounds in 2 weeks.
Doing it the Right way.
Re: Heart Rate and Cardio
WOW... That's awesome!kat8208 wrote:4 pounds!
6 pounds in 2 weeks.
Doing it the Right way.
Re: Heart Rate and Cardio
Some of that 4lbs in a week could be water, but possibly it might be some Muscle too. You're doing okay, but be careful about that weight loss. If it creeps up to 5-6 lbs next week, you will need to reassess, as you might have made some form of alteration(s), that started to encourage more rapid losses.
Good work so far though, so be proud of yourself, because you deserve to be and don't let anyone or anything put you off.
This is your future and you CAN make it better.
Good work so far though, so be proud of yourself, because you deserve to be and don't let anyone or anything put you off.
This is your future and you CAN make it better
.Re: Heart Rate and Cardio
The coolest thought I have had so far is that I will never be 230 again. I will never be 229 again.. and so on.
Like I know that this is the right way and although all those infomercials talk about 10 pounds in your first week! and all that garbage I know that those people have like a 90% chance of gaining that back (is statistic right?).
And by making life changes and Not dieting then as each pound goes I know that I will never see it again. And that is an awesome thought.
Like I know that this is the right way and although all those infomercials talk about 10 pounds in your first week! and all that garbage I know that those people have like a 90% chance of gaining that back (is statistic right?).
And by making life changes and Not dieting then as each pound goes I know that I will never see it again. And that is an awesome thought.
Re: Heart Rate and Cardio
Your statistic is probably not far off the mark in all truthfullness.
The worst ones are people claiming to lose X lbs of Fat and adverts on the web saying you can lose a big chunk of weight in days or weeks, using 1 weird old tip, or 2 really old tips. It's frankly pathetic.
The fact is with those banners, some don't even have the URL listed on them. You could even use the source viewing function on a web browser, to analyse the language script for the page, but you wouldn't see the URL listed anywhere, just the ad revolving script.
So you'd have to click the banner giving the site owner a couple cents or pennies per click, possibly to find out the methodology being touted is doomed to failure, or just some kind of blatent crock.
Those with the Url, should logically be accessed from google, by copying the link in, so the person who is crass enough, to try and make money from those phoney ads can't.
Weight loss is by far and a way potentially the biggest out of all physical reasons, to want to change an aspect of the body and for every genuine resource or individual(s), there's a slew of scheisters claiming all sorts, trying to get you on B.S. programmes / regimen and use Snake Oil products that aren't worth anything, except to the makers, the sellers and the pay per click merchants, who put those banners of type on their sites.
Then for every savvy individual that sees through the charade, there's the guillable, irrational, desperate, or just those who lack self belief and turn to Snake Oil products, diets and systems to help them, because they don't believe they have the ability to do it without such crap.
Like Smokers. For every smoker that dies, another fresh one starts up for the first time on the same day and so the cycle of playing on peoples insecurities, ignorance or lack of common sense, (circumstances depending), will continue.
I tell you, the day anyone finds a way to make a profit sellling sand to Arabs, then it will prove there is absolutely nothing some people won't do to make money and absolutely nothing some people won't waste money on
.
You are smart enough to know the right from wrong here, which is why I fully expect, (with a little monitoring of weight loss amounts per week), you to succeed entirely.
The worst ones are people claiming to lose X lbs of Fat and adverts on the web saying you can lose a big chunk of weight in days or weeks, using 1 weird old tip, or 2 really old tips. It's frankly pathetic.
The fact is with those banners, some don't even have the URL listed on them. You could even use the source viewing function on a web browser, to analyse the language script for the page, but you wouldn't see the URL listed anywhere, just the ad revolving script.
So you'd have to click the banner giving the site owner a couple cents or pennies per click, possibly to find out the methodology being touted is doomed to failure, or just some kind of blatent crock.
Those with the Url, should logically be accessed from google, by copying the link in, so the person who is crass enough, to try and make money from those phoney ads can't.
Weight loss is by far and a way potentially the biggest out of all physical reasons, to want to change an aspect of the body and for every genuine resource or individual(s), there's a slew of scheisters claiming all sorts, trying to get you on B.S. programmes / regimen and use Snake Oil products that aren't worth anything, except to the makers, the sellers and the pay per click merchants, who put those banners of type on their sites.
Then for every savvy individual that sees through the charade, there's the guillable, irrational, desperate, or just those who lack self belief and turn to Snake Oil products, diets and systems to help them, because they don't believe they have the ability to do it without such crap.
Like Smokers. For every smoker that dies, another fresh one starts up for the first time on the same day and so the cycle of playing on peoples insecurities, ignorance or lack of common sense, (circumstances depending), will continue.
I tell you, the day anyone finds a way to make a profit sellling sand to Arabs, then it will prove there is absolutely nothing some people won't do to make money and absolutely nothing some people won't waste money on
.You are smart enough to know the right from wrong here, which is why I fully expect, (with a little monitoring of weight loss amounts per week), you to succeed entirely
.