how long should i be doing cardio for best results?

richirich_99 · 03-16-2004, 06:00 PM

how long should i be doing my cardio to get the best results? Will it burn more fat if i run really hard for like 1 or 12 minutes or if i run fairly hard at about 20 minutes or more? Thanks for any advice anyone has about how they do cardio.

Rich

**P-funk** · 03-16-2004, 06:00 PM

do a search for HIIT cardio

HIIT= high intensity interval training

richirich_99 · 03-16-2004, 06:02 PM

thanks p-funk!

iron jock · 03-16-2004, 08:53 PM

if you want to burn fat over twenty min but if you don't want to take out muscle keep it to twenty min

richirich_99 · 03-16-2004, 09:09 PM

thanks! I'll use that advice. P-Funk, i searched for HIIT but didnt find any threads that said how to do HIIT specifically. Can anyone tell me a little about HIIT? Thanks!

Rich

once was fat · 03-16-2004, 09:32 PM

If you have a track available to you sprint the streights and walk the curves. Or you could do like 10 30 yard sprints rest really quick and repeat. I really like suicieds in the basketball gym. Sprint to the foul line and back then to half court and back and then to the other foul line and back and then the whole court and back. This really gets your heart rate up. Do five of those and your toast.

richirich_99 · 03-16-2004, 10:02 PM

how much rest between the sprints?

once was fat · 03-16-2004, 10:09 PM

Quote:

Originally posted by richirich_99
how much rest between the sprints?

It depends on you. I would not go over a minute rest.

Big Smoothy · 03-17-2004, 01:32 AM

www.google.com - 'HIIT'

tjwes · 03-17-2004, 07:09 AM

Here`s an article that I wrote for www.atozfitness.com it may give you some insight or ideas.It is just my philosophy ,everyone has there own way of doing things.this is my way .

My Approach To Doing Cardio For Optimal Results by Tim Wescott

Most bodybuilder`s, fitness enthusiasts, and personal trainer`s, will tell you that the best time to do cardio is early in the morning, on an empy stomach. For some reason, which most of them don`t know the answer to, they will tell you this is the perfect time to facilitate fat burning. I`m here to say they are off base in this approach to losing bodyfat, and I will tell you why. As bodybuilder`s, most of us endeavor to eat 5-6 meals a day, spaced out over three hour intervals.This helps to keep blood sugar levels stable, keeps us in an anabolic state, by maintaining a positive nitrogen balance, aids in better digestion and assimilation, and also helps to keep the waistline smaller, as most of the meals should not be big meals, per se`!

After sleeping all night for 6-8 hours, or whatever amount is required for you personally, the body, upon arising in the morning, is in a very catabolic state.This means a state of negative nitrogen balance,something no bodybuilder wants. To perform cardio at this time, on an empty stomach, creates a further state of catabolism, thus resulting in muscle breakdown, and muscle tissue loss.The exact opposite of what bodybuilding is all about! It`s true that blood sugar levels are low in the morning, but so are amino acids,the building blocks of protein. If you must do cardio in the morning.... no big deal, just make sure to have a protein drink, or a light protein meal, 45-60 minutes before the aerobic session. Your first priority in the morning, after fasting all night during sleep, should be to feed the body protein and carbs, thus restoring the body to an anabolic state once again. You always want to remain in this anabolic state, if possible, thats why we eat every three hours or so.

In my opinion, the best time to do cardio is after you workout with the iron. Performing your cardio workout after training with the weights, is the most ideal time to burn fat. The reasoning behind this thinking is that during your weight training workout you are using glucose, and stored glycogen, as fuel for energy. Glucose and glycogen are sugars, and sugars are carbs. You want to use carbs as fuel for your training ideally,to sustain you throughout the workout. After you are done training, your glucose and glycogen levels are obviously depleted, thus making this the perfect time to perform your cardio, and to use stored fat as fuel. At this time, if you are on a high protein diet, as most bodybuilder`s are, or should be, the body will burn fat as fuel, to help get you through the cardio session.

Keep the cardio intense and brief, or the body will once again go into a catabolic state and use protein for fuel literally eating your hard earned muscle tissue alive.Doinf too much cardio is detrimental. The type of cardio that you perform is up to you, but I would recommend doing 15-20 minutes of "High Intensity Interval Training". Hereafter known as HIIT !! HIIT cardio involves an all out burst of effort for about a minute, followed by a cool down pace, also for a minute or so, or until the heartrate slows down substantionally. As I stated above, 15-20 minutes of HIIT is great and usually enough for most people. I personally wouldn`t go over 30 minutes tops.

One of the advantages of performing HIIT cardio is that it accomplishes more in a shorter time period. Another more important benefit, is that it raises the heart rate and the metabolism. Your metabolism stays elevated long after your cardio session is done.This enables the body to keep on burning more fat just by going through your normal daily routine! I call this effect the "Afterburn" !!

I use an Eliptical Trainer most of the time, and I find by using this particular apparatus, I burn over twice as many calories using HIIT, over more traditional methods I have employed in the past.The Eliptical Trainer also has virtually no impact on the feet, hips, or knees. So there it is, my take on doing AM cardio, and why I think it should not be done on an empty stomach. Try it out and lose some of that excess bodyfat, while retaining your hard earned muscle, you`ll be glad you did !!
TRAIN HARD !!!

DeadBolt · 03-17-2004, 07:16 AM

Quote:

Originally posted by tjwes
Here`s an article that I wrote for www.atozfitness.com it may give you some insight or ideas.It is just my philosophy ,everyone has there own way of doing things.this is my way .

My Approach To Doing Cardio For Optimal Results by Tim Wescott

Most bodybuilder`s, fitness enthusiasts, and personal trainer`s, will tell you that the best time to do cardio is early in the morning, on an empy stomach. For some reason, which most of them don`t know the answer to, they will tell you this is the perfect time to facilitate fat burning. I`m here to say they are off base in this approach to losing bodyfat, and I will tell you why. As bodybuilder`s, most of us endeavor to eat 5-6 meals a day, spaced out over three hour intervals.This helps to keep blood sugar levels stable, keeps us in an anabolic state, by maintaining a positive nitrogen balance, aids in better digestion and assimilation, and also helps to keep the waistline smaller, as most of the meals should not be big meals, per se`!

After sleeping all night for 6-8 hours, or whatever amount is required for you personally, the body, upon arising in the morning, is in a very catabolic state.This means a state of negative nitrogen balance,something no bodybuilder wants. To perform cardio at this time, on an empty stomach, creates a further state of catabolism, thus resulting in muscle breakdown, and muscle tissue loss.The exact opposite of what bodybuilding is all about! It`s true that blood sugar levels are low in the morning, but so are amino acids,the building blocks of protein. If you must do cardio in the morning.... no big deal, just make sure to have a protein drink, or a light protein meal, 45-60 minutes before the aerobic session. Your first priority in the morning, after fasting all night during sleep, should be to feed the body protein and carbs, thus restoring the body to an anabolic state once again. You always want to remain in this anabolic state, if possible, thats why we eat every three hours or so.

In my opinion, the best time to do cardio is after you workout with the iron. Performing your cardio workout after training with the weights, is the most ideal time to burn fat. The reasoning behind this thinking is that during your weight training workout you are using glucose, and stored glycogen, as fuel for energy. Glucose and glycogen are sugars, and sugars are carbs. You want to use carbs as fuel for your training ideally,to sustain you throughout the workout. After you are done training, your glucose and glycogen levels are obviously depleted, thus making this the perfect time to perform your cardio, and to use stored fat as fuel. At this time, if you are on a high protein diet, as most bodybuilder`s are, or should be, the body will burn fat as fuel, to help get you through the cardio session.

Keep the cardio intense and brief, or the body will once again go into a catabolic state and use protein for fuel literally eating your hard earned muscle tissue alive.Doinf too much cardio is detrimental. The type of cardio that you perform is up to you, but I would recommend doing 15-20 minutes of "High Intensity Interval Training". Hereafter known as HIIT !! HIIT cardio involves an all out burst of effort for about a minute, followed by a cool down pace, also for a minute or so, or until the heartrate slows down substantionally. As I stated above, 15-20 minutes of HIIT is great and usually enough for most people. I personally wouldn`t go over 30 minutes tops.

One of the advantages of performing HIIT cardio is that it accomplishes more in a shorter time period. Another more important benefit, is that it raises the heart rate and the metabolism. Your metabolism stays elevated long after your cardio session is done.This enables the body to keep on burning more fat just by going through your normal daily routine! I call this effect the "Afterburn" !!

I use an Eliptical Trainer most of the time, and I find by using this particular apparatus, I burn over twice as many calories using HIIT, over more traditional methods I have employed in the past.The Eliptical Trainer also has virtually no impact on the feet, hips, or knees. So there it is, my take on doing AM cardio, and why I think it should not be done on an empty stomach. Try it out and lose some of that excess bodyfat, while retaining your hard earned muscle, you`ll be glad you did !!
TRAIN HARD !!!

Sounds good to me!

tjwes · 03-17-2004, 07:18 AM

Thanx bro!

properkickz1 · 03-17-2004, 12:51 PM

That sounds good but why do people say to wait atleast 8-10 hrs to do cardio? In your article your saying that the best time to do cardio is after your workout. I always wait 8-10 hrs. after my workout to do cardio, now I'm getting alittle confused. Any reply's would be gladly appreciated.

Jezziah · 03-17-2004, 01:49 PM

http://www.musclemedia.com/training/hiit_table.asp

tjwes · 03-17-2004, 02:05 PM

Who say`s to wait 8-10 hours,and why are they saying this? I never heard of this idea before ,and I`ve been training forever.

properkickz1 · 03-17-2004, 02:17 PM

Right now I'm doing the max-ot program. Been on it for about a year. In that program they suggest to wait the 8-10 hours after you workout. Anyone else can back me up on this statement. And I've read it on other forums too. But where I first heard this theory was on the Max-Ot program.

properkickz1 · 03-17-2004, 02:18 PM

sorry i've been on the program for a month not a year.

DeadBolt · 03-17-2004, 02:19 PM

Quote:

Originally posted by Jezziah
http://www.musclemedia.com/training/hiit_table.asp

Whats the purpose of starting with so little time? Does it do something other then getting you ready for the full 15min cardio session?

tjwes · 03-17-2004, 02:25 PM

I certainly beleive what you say but I have no clue why they would advocate this since I don`t follow Max-Ot. Sorry I couldn`t have been of more help yto you bro!

lovetolift · 03-18-2004, 12:23 AM

I've heard both extremes. I have heard 10 minutes and then I've heard 60 minutes. I ussually go with 30 minutes of low intensity cardio. Its all in your diet anyways, if your diet isn't in place then cardio does nothing.

DeadBolt · 03-18-2004, 10:55 PM

I ussually do anywhere from 20-45 minutes of cardio depending on how I am feeling and who my training partner is for that day. Today I did HIIT style cardio on the eliptical. 30 seconds of high intensity then 30 at low intensity and back and forth every 30 seconds for 15 mins. Surprisingly I built quite the sweat and it was tuffer then I thought. I will expeiment with it and see how it works out for me. Just wanted to throw this in, but of course diet is everything.

03-16-2004, 06:00 PM	#1
richirich_99 The sky's the limit Join Date: Nov 2003 Location: Oregon Posts: 119 Photos: 1	how long should i be doing cardio for best results? how long should i be doing my cardio to get the best results? Will it burn more fat if i run really hard for like 1 or 12 minutes or if i run fairly hard at about 20 minutes or more? Thanks for any advice anyone has about how they do cardio. Rich

03-16-2004, 06:00 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,360	do a search for HIIT cardio HIIT= high intensity interval training
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-16-2004, 08:53 PM	#4
iron jock Time to get Brutal Join Date: Jun 2003 Location: Canada, Alberta Posts: 134	if you want to burn fat over twenty min but if you don't want to take out muscle keep it to twenty min
	Put Up or Shut Up

03-16-2004, 09:32 PM	#6
once was fat Senior Member Elite Member Join Date: Oct 2003 Location: tucson az Posts: 692 Photos: 2	If you have a track available to you sprint the streights and walk the curves. Or you could do like 10 30 yard sprints rest really quick and repeat. I really like suicieds in the basketball gym. Sprint to the foul line and back then to half court and back and then to the other foul line and back and then the whole court and back. This really gets your heart rate up. Do five of those and your toast.
	He who speaks least, think's most.

03-17-2004, 07:09 AM	#10
tjwes "You Can`t Flex Fat" Join Date: Apr 2003 Location: Upstate New York Posts: 456 Photos: 8	Here`s an article that I wrote for www.atozfitness.com it may give you some insight or ideas.It is just my philosophy ,everyone has there own way of doing things.this is my way . My Approach To Doing Cardio For Optimal Results by Tim Wescott Most bodybuilder`s, fitness enthusiasts, and personal trainer`s, will tell you that the best time to do cardio is early in the morning, on an empy stomach. For some reason, which most of them don`t know the answer to, they will tell you this is the perfect time to facilitate fat burning. I`m here to say they are off base in this approach to losing bodyfat, and I will tell you why. As bodybuilder`s, most of us endeavor to eat 5-6 meals a day, spaced out over three hour intervals.This helps to keep blood sugar levels stable, keeps us in an anabolic state, by maintaining a positive nitrogen balance, aids in better digestion and assimilation, and also helps to keep the waistline smaller, as most of the meals should not be big meals, per se`! After sleeping all night for 6-8 hours, or whatever amount is required for you personally, the body, upon arising in the morning, is in a very catabolic state.This means a state of negative nitrogen balance,something no bodybuilder wants. To perform cardio at this time, on an empty stomach, creates a further state of catabolism, thus resulting in muscle breakdown, and muscle tissue loss.The exact opposite of what bodybuilding is all about! It`s true that blood sugar levels are low in the morning, but so are amino acids,the building blocks of protein. If you must do cardio in the morning.... no big deal, just make sure to have a protein drink, or a light protein meal, 45-60 minutes before the aerobic session. Your first priority in the morning, after fasting all night during sleep, should be to feed the body protein and carbs, thus restoring the body to an anabolic state once again. You always want to remain in this anabolic state, if possible, thats why we eat every three hours or so. In my opinion, the best time to do cardio is after you workout with the iron. Performing your cardio workout after training with the weights, is the most ideal time to burn fat. The reasoning behind this thinking is that during your weight training workout you are using glucose, and stored glycogen, as fuel for energy. Glucose and glycogen are sugars, and sugars are carbs. You want to use carbs as fuel for your training ideally,to sustain you throughout the workout. After you are done training, your glucose and glycogen levels are obviously depleted, thus making this the perfect time to perform your cardio, and to use stored fat as fuel. At this time, if you are on a high protein diet, as most bodybuilder`s are, or should be, the body will burn fat as fuel, to help get you through the cardio session. Keep the cardio intense and brief, or the body will once again go into a catabolic state and use protein for fuel literally eating your hard earned muscle tissue alive.Doinf too much cardio is detrimental. The type of cardio that you perform is up to you, but I would recommend doing 15-20 minutes of "High Intensity Interval Training". Hereafter known as HIIT !! HIIT cardio involves an all out burst of effort for about a minute, followed by a cool down pace, also for a minute or so, or until the heartrate slows down substantionally. As I stated above, 15-20 minutes of HIIT is great and usually enough for most people. I personally wouldn`t go over 30 minutes tops. One of the advantages of performing HIIT cardio is that it accomplishes more in a shorter time period. Another more important benefit, is that it raises the heart rate and the metabolism. Your metabolism stays elevated long after your cardio session is done.This enables the body to keep on burning more fat just by going through your normal daily routine! I call this effect the "Afterburn" !! I use an Eliptical Trainer most of the time, and I find by using this particular apparatus, I burn over twice as many calories using HIIT, over more traditional methods I have employed in the past.The Eliptical Trainer also has virtually no impact on the feet, hips, or knees. So there it is, my take on doing AM cardio, and why I think it should not be done on an empty stomach. Try it out and lose some of that excess bodyfat, while retaining your hard earned muscle, you`ll be glad you did !! TRAIN HARD !!!
	My Website: http://www.geocities.com/timbuktuweights/ My Forum: http://timwescott.proboards18.com/index.cgi

03-16-2004, 06:02 PM	#3
richirich_99 The sky's the limit Join Date: Nov 2003 Location: Oregon Posts: 119 Photos: 1	thanks p-funk!

03-16-2004, 09:09 PM	#5
richirich_99 The sky's the limit Join Date: Nov 2003 Location: Oregon Posts: 119 Photos: 1	thanks! I'll use that advice. P-Funk, i searched for HIIT but didnt find any threads that said how to do HIIT specifically. Can anyone tell me a little about HIIT? Thanks! Rich

03-16-2004, 10:02 PM	#7
richirich_99 The sky's the limit Join Date: Nov 2003 Location: Oregon Posts: 119 Photos: 1	how much rest between the sprints?

03-17-2004, 01:32 AM	#9
Big Smoothy Windy City Elite Member Join Date: Jan 2004 Location: Chicago Posts: 2,678	www.google.com - 'HIIT'

03-17-2004, 07:18 AM	#12
tjwes "You Can`t Flex Fat" Join Date: Apr 2003 Location: Upstate New York Posts: 456 Photos: 8	Thanx bro!
	My Website: http://www.geocities.com/timbuktuweights/ My Forum: http://timwescott.proboards18.com/index.cgi

03-17-2004, 12:51 PM	#13
properkickz1 Registered User Join Date: Dec 2003 Location: new york Posts: 27	That sounds good but why do people say to wait atleast 8-10 hrs to do cardio? In your article your saying that the best time to do cardio is after your workout. I always wait 8-10 hrs. after my workout to do cardio, now I'm getting alittle confused. Any reply's would be gladly appreciated.

03-17-2004, 01:49 PM	#14
Jezziah Member Elite Member Join Date: Aug 2003 Posts: 168	http://www.musclemedia.com/training/hiit_table.asp
	"Now the sneaking serpent walks In mild humility, And the just man rages in the wilds Where lions roam." -Wiliam Blake O'Doyle Rules! Secure E-mail http://www.exrx.net http://www.bodybuilding.com Foamy

03-17-2004, 02:05 PM	#15
tjwes "You Can`t Flex Fat" Join Date: Apr 2003 Location: Upstate New York Posts: 456 Photos: 8	Who say`s to wait 8-10 hours,and why are they saying this? I never heard of this idea before ,and I`ve been training forever.
	My Website: http://www.geocities.com/timbuktuweights/ My Forum: http://timwescott.proboards18.com/index.cgi

03-17-2004, 02:17 PM	#16
properkickz1 Registered User Join Date: Dec 2003 Location: new york Posts: 27	Right now I'm doing the max-ot program. Been on it for about a year. In that program they suggest to wait the 8-10 hours after you workout. Anyone else can back me up on this statement. And I've read it on other forums too. But where I first heard this theory was on the Max-Ot program.

03-17-2004, 02:18 PM	#17
properkickz1 Registered User Join Date: Dec 2003 Location: new york Posts: 27	sorry i've been on the program for a month not a year.

03-17-2004, 02:25 PM	#19
tjwes "You Can`t Flex Fat" Join Date: Apr 2003 Location: Upstate New York Posts: 456 Photos: 8	I certainly beleive what you say but I have no clue why they would advocate this since I don`t follow Max-Ot. Sorry I couldn`t have been of more help yto you bro!
	My Website: http://www.geocities.com/timbuktuweights/ My Forum: http://timwescott.proboards18.com/index.cgi

03-18-2004, 12:23 AM	#20
lovetolift Registered User Join Date: Mar 2004 Posts: 30	I've heard both extremes. I have heard 10 minutes and then I've heard 60 minutes. I ussually go with 30 minutes of low intensity cardio. Its all in your diet anyways, if your diet isn't in place then cardio does nothing.
lovetolift Registered User Join Date: Mar 2004 Posts: 30

03-18-2004, 10:55 PM	#21
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,332	I ussually do anywhere from 20-45 minutes of cardio depending on how I am feeling and who my training partner is for that day. Today I did HIIT style cardio on the eliptical. 30 seconds of high intensity then 30 at low intensity and back and forth every 30 seconds for 15 mins. Surprisingly I built quite the sweat and it was tuffer then I thought. I will expeiment with it and see how it works out for me. Just wanted to throw this in, but of course diet is everything.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

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