please critique my cardio program

**cheesegrater** · 01-18-2003, 12:50 AM

i'm trying to make time to run in the early afternoon and lift at night when i do both in a day

on the 'mill i walk the first minute and a half at 3.3mph, run a mile straight at 6.0mph, walk .25-.3 miles at 3.3mph, run .8 miles at 6.5 mph, walk .25-.3 miles at 3.3mph, run .7 miles at 7.5mph, run .2-.5 miles at 5.0mph, walk the rest of the 40 minutes to cool down or walk longer if my heartrate is too high

of course this changes as my cardio ability gets better, but this was roughly today's output.

is this kind of interval training good for fat burning?

what could i do better?

any suggestions?

thanx

**Scotty the Body** · 01-18-2003, 10:26 AM

Its the best way IMO
Your going a lot longer than I do though. 25 min total, three times a week (while cutting) is all I do and its worked well over the years.

**PB&J** · 01-20-2003, 02:29 PM

As long as your heart rate is in the fat burning zone of your max training heart rate it's fine, but if you go to high or too low the results won't be as good.

**cheesegrater** · 01-22-2003, 12:59 AM

Originally posted by PB&J
As long as your heart rate is in the fat burning zone of your max training heart rate it's fine, but if you go to high or too low the results won't be as good.

what's the fat burning zone?

my heart rate immediately after the heavy running part is around 160-165ish

**PB&J** · 01-22-2003, 07:47 AM

Originally posted by cheesegrater
what's the fat burning zone?

my heart rate immediately after the heavy running part is around 160-165ish

fat burning zone is (220-age) x .65 to .75

**cheesegrater** · 01-22-2003, 03:40 PM

Originally posted by PB&J
fat burning zone is (220-age) x .65 to .75

so if my heart rate is above that is it not burning fat? Wouldn't it burn more if i get my heart rate higher? oh, i'm so confused!

**Scotty the Body** · 01-22-2003, 04:19 PM

Yes, you will still burn fat but as your heart rate goes up, the body will use the easiest source to convert for energy, muscle is unfortunately easier for the body to convert to energy than fat.

If you are just worried about burning calories and loosing weight, then high intensity cardio is the way to go, however, if your worried about loosing muscle, stick with cardio in "THE ZONE"

**cheesegrater** · 01-22-2003, 10:29 PM

Originally posted by Scotty the Body
Yes, you will still burn fat but as your heart rate goes up, the body will use the easiest source to convert for energy, muscle is unfortunately easier for the body to convert to energy than fat.

If you are just worried about burning calories and loosing weight, then high intensity cardio is the way to go, however, if your worried about loosing muscle, stick with cardio in "THE ZONE"

so running slower is actually better for building muscles and losing bodyfat than running fast?

**PB&J** · 01-23-2003, 09:16 AM

Originally posted by cheesegrater
so running slower is actually better for building muscles and losing bodyfat than running fast?

Depending, it's like what Scotty just posted, you will burn calories no matter what, but the zone provides a better tap into the FAT sources for energy, everyone is different, myself I can't run very fast otherwise my heart will jump out of my chest but someone else might need to run just to get their heart rate up, it will change with the amount of exercise you do and over a period of time.

Basically check your HR every 10 minutes during cardio, if you are to high slow down, to slow speed up.
Hope that helps.

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