Cardio

KeenanB13 · 10-07-2007, 05:35 PM

So I was just curious, how many of you do cardio and how often do you do it?

I do a mile a day usually, but I'm trying to build up from there. About 9 weeks ago I could only struggle to do half a mile, now if I had to I could do a mile and a half. I'm just going to try and get as high up there as I can. I mean it's good because it burns fat, especially when you lift, burning fat and building muscle is a great way to get that look you are going for.

Double D · 10-07-2007, 06:01 PM

I do crossfit 3-5 days a week.

sensamilia · 10-08-2007, 12:03 AM

my understanding is u cant burn fat and build muscle at the same time.
I personally hate cardio.

DON'T DO AEROBICS!
Weights build muscle. Aerobics burn fat. Right? Not necessarily. The standard thinking is aerobics are a necessary component for fat loss and cardiovascular health, but in my opinion, they're essentially just an ineffective form of exercise. Aerobics will do next to nothing to alter one's appearance, yet people will include them because they're considered essential for providing a complete and balanced exercise program. That makes about as much sense as adding Styrofoam bricks while building a house because they provide a "different" form of support. They're only weaker. No one wants to admit that they've wasted hours of time on something that has reaped no reward.
It isn't unlike the gambler who continues to lose and lose because he's already invested so much money on trying to win. Sure, it's senseless. But humans also react out of emotion. Most serious exercise enthusiasts include aerobics in their program but no one knows why -- other than what they've heard.
Now you'll hear something different.MOVE MORE. LOOK THE SAME. The first premise regarding the necessity of aerobic training that I'd like to take on is the "targeted heart rate" theory. The belief is that once the heart rate is elevated to 60% of its maximum potential for over 20 minutes, the body begins to burn fat. Makes sense. I guess. You'll sure be burning a whole lot of calories. But if this method is so effective, why is it that I see so many aerobic instructors who are obviously in great cardiovascular condition with big fat asses!?
The reason is simple. Once the body becomes accustomed to the demand that is being put on it, there is no reason to adapt. It's capable of performing the activity effectively. The only alternative would be to increase either the intensity or the duration, both of which are self-defeating. It's imperative to remember at all times that the body's number one function is survival. Your body doesn't give a damn about how you want it to look. It is a primitive and highly efficient organism that will use a multitude of resources to adapt to an almost limitless array of bombardment. Keeping that in mind, follow me on this next point.
A gram of fat consists of 9 energy units (calories). A gram of protein is 4 calories as is a gram of carbohydrate. Your body doesn't care if the fat is coming from your oblique or a stick of butter, it will use what is most readily available. When performing an activity that requires constant low level movement for over 20 minutes, what you are essentially doing is giving your body a command:Must run...Must keep moving...The master demands I travel great distances...Now, knowing the body is going to respond as efficiently as possible, it will then begin to drop weight, allowing it to perform the task at hand with greater ease.
This is where the belief that aerobics are effective gets misconstrued. If the body is going to take the path of least resistance (which is the only way it knows), will it use 9 energy units (fat calories) to drop a gram of weight or will it use 4 energy units (protein or carbohydrate calories) to drop a gram of weight? Of course, it will use only four! Would you pay nine dollars for something when you can get it for four? The first source of fuel is to use the stored carbohydrates. As long as carbs are present, there is little need to use fat. This is why it's preposterous to eat carbs in order to have the energy to run. It's like working at a job that pays just enough to pay the expenses of getting to and from work.
What happens once carbs are depleted? Now we enter the fat burning zone, don't we? Not so fast Sparky. It still has another 4 calorie per gram energy available -- protein. What's so bad about that? Well, just as the body doesn't discern where the fat comes from, it also doesn't know a protein molecule in a piece of steak from a protein molecule in a piece of human muscle tissue. The muscle on your body is a readily available source of energy just waiting to be used. So whenever you do aerobic activity, you're burning muscle -- like it or not.
"I'LL GET HEALTHY EVEN IF IT KILLS ME!"Aerobics are an extremely damaging form of exercise, yet for some strange reason, the ability to withstand pain has become associated with athleticism. The epitome of withstanding punishment by way of aerobic overload is the marathon. The story behind the Marathon Run is based on an ancient Greek legend of the soldier, Pheldippides, who ran 26 miles to tell the emperor that their army was victorious in battle over the Persians. Then he dropped dead. (Let that be a lesson to you.)
What's interesting to note is, after a runner completes a marathon, the average weight loss is only four pounds. About three of those pounds are water which return the next day after the individual rehydrates. That leaves only one pound of actual weight loss. It's a fair bet that a good portion of that pound is muscle loss. That means the amount of fat utilized from running a marathon is only a few ounces. So, if it takes running consistently for 26 miles to burn a few ounces of fat, how much fat do you think you'll burn from running for 20 minutes? About as much as a couple of spoonfuls of oatmeal. You'd be better off not eating the extra oatmeal.
As much as I may admire the physical and mental toughness it takes to finish a marathon, it has little to do with one's health or appearance. It certainly won't enhance it. Proving how much punishment one can endure is so typical of the "weekend warrior" mentality. It may make for inspiring Gatorade ads, but the ability to tolerate damage is not a very accurate gauge of one's health or strength. If it were, then my friend Louie is a regular gold medal winner. He can sock away 12 beers and a pack of cigarettes in one sitting, sleep for 3 hours, eat a plate of french fries and do it again. That would kill me! I wouldn't say he was in better shape than I because of it; he's just able to tolerate this form of abuse better due to the fact he's built up a tolerance to it.
An activity such as running, besides being unnaturally stressing to the knees, ankles, and lower back, will also increase free radical damage due to the higher ingestion of oxygen. (Oxygen intake equals oxygenation) Let's not forget increased uptake of pollutants. If you're going to run, do it in a wooded area where the air is clean. I never fail to get a kick out of the people I see on the city streets, huffing and puffing, running in place as they wait for the light to change. Breathe deeply folks. Yep, take in that invigorating carbon monoxide. Oh look! A diesel engine truck is heading up the block! Don't want to miss the opportunity to suck in some of that.
THOSE ARE VERY NICE BREASTS YOU HAVE THERE SIR.As most bodybuilders know, testosterone is a major factor in the success of everyone's training progress. Studies done on long distance runners have shown a severe depletion in testosterone levels. It stands to reason. Any long-term stressful condition will cause a severe drop in testosterone. Long duration stress is also extremely catabolic in that it overly taxes the endocrine system. This could lead to a slower metabolism -- just the thing you're looking for if a tighter body is your objective.It's so ironic. People do these things in the name of health. How sad it is that running will not do what everyone is expecting it to do.
It is NOT healthy. It will NOT increase your lifespan. It will NOT improve flexibility. It will NOT grow muscle. It will NOT strengthen your heart any more than weight training or even moderate exercise such as walking. It will NOT improve your appearance.And most of all, it will NOT help you lose fat. You know what helps you lose fat? Eating less food. Try it and see. Muscle is the key. Muscle is what keeps fat in check and aerobics won't help you build muscle. Aerobics are good for one thing and one thing only: They make you better at doing aerobics.

vortrit · 10-08-2007, 12:55 AM

I have not been doing nearly enough latley. I love to run but I can't anymore. I like the crosstrainer and swimming. I need to get back at it. I feel so much better when I'm doing cardio.

USBEN · 10-08-2007, 02:39 AM

Hey! Im Nuwe Here And I Want To Know How To Diet With Winie???????

Witchblade · 10-08-2007, 08:31 AM

Quote:

Originally Posted by USBEN

Hey! Im Nuwe Here And I Want To Know How To Diet With Winie???????

Hey! On This Foroume We Would Greatly Appreciate It, If You Could Use Proper Spelling And Punctouatione??????????

Richie1888 · 10-08-2007, 08:34 AM

I go for Guerilla Cardio.

ive seen it recommended in many places as the best after workout cardio.

goob · 10-08-2007, 10:50 AM

I mix it up. (All running)
HIIT
Long Steady state (5-8) miles
Fast Steady state ( 3- 4 Mile)

If you wanted to up the mileage, I would suggest a slow but longer distance run twice a week. (2-3 miles, in you're case - or what you can manage). And HIIT (100%) sprints for the other session.

The long runs will up endurance, and the HIIT will up VO2, which will enable you to run faster for longer. Both combined will result in you getting faster, fitter and having better endurance.

KeenanB13 · 10-08-2007, 12:51 PM

Quote:

Originally Posted by goob

I mix it up. (All running)
HIIT
Long Steady state (5-8) miles
Fast Steady state ( 3- 4 Mile)

If you wanted to up the mileage, I would suggest a slow but longer distance run twice a week. (2-3 miles, in you're case - or what you can manage). And HIIT (100%) sprints for the other session.

The long runs will up endurance, and the HIIT will up VO2, which will enable you to run faster for longer. Both combined will result in you getting faster, fitter and having better endurance.

That sounds like a good idea man, personally I can only do about a 6:45 Mile right now and I can do about a Mile&Half alltogether, my calf muscles seem to be my problem they tighten up and that's what goes out on me first. I'm working on that though.

Thanks.

rooptophunny · 10-11-2007, 10:53 AM

I run or bike ride 4 - 5 times a week... or at least i try to ... check out Find Your Detour HomePage they have some really great tips on activities you could do..

**Gazhole** · 10-11-2007, 11:00 AM

3x a week atm. 15 mins of low intensity as a supplement to anaerobic lifting. Dont really do it for fat loss, just so i have SOME cardiovascular/aerobic training in there.

I did get great results when i did regular Circuit Training with BW exercises and plyometrics though.

Ive done HIIT a few times, and that was great, though i didnt do it for long enough to really see results. Stupid injuries...

Delusional · 10-11-2007, 11:33 AM

whenever i cut im going to bicycle for 30 mins to an hour, and make sure its challenging. and also swimming, which i hope to progress pretty well in. be able to hold my breathe longer, endurance, maybe even keep or gain a bit of strength. but i wont do any of this until im done bulking, so gona be a pretty long time.

goob · 10-11-2007, 11:41 AM

I always think cardio should be like weight training - constantly challenging, and evolving.

By mixing it up, your body never gets totally used to it, and so constantly adapts, ergo making you fitter.

Delusional · 10-11-2007, 11:52 AM

Quote:

Originally Posted by goob

I always think cardio should be like weight training - constantly challenging, and evolving.

By mixing it up, your body never gets totally used to it, and so constantly adapts, ergo making you fitter.

yea, i know what you mean.

i want to:
swim,
bicycle,
jump rope,
play basketball,
outside running,
trail walking/running
maybe some burpees

so i dont think ill ever get too bored with cardio, and the fats gona slide off i hope

njc · 10-20-2007, 03:01 AM

you cant beat sprinting in intervals

njc · 10-20-2007, 03:12 AM

Quote:

Originally Posted by sensamilia

my understanding is u cant burn fat and build muscle at the same time.
I personally hate cardio.

DON'T DO AEROBICS!
Weights build muscle. Aerobics burn fat. Right? Not necessarily. The standard thinking is aerobics are a necessary component for fat loss and cardiovascular health, but in my opinion, they're essentially just an ineffective form of exercise. Aerobics will do next to nothing to alter one's appearance, yet people will include them because they're considered essential for providing a complete and balanced exercise program. That makes about as much sense as adding Styrofoam bricks while building a house because they provide a "different" form of support. They're only weaker. No one wants to admit that they've wasted hours of time on something that has reaped no reward.
It isn't unlike the gambler who continues to lose and lose because he's already invested so much money on trying to win. Sure, it's senseless. But humans also react out of emotion. Most serious exercise enthusiasts include aerobics in their program but no one knows why -- other than what they've heard.
Now you'll hear something different.MOVE MORE. LOOK THE SAME. The first premise regarding the necessity of aerobic training that I'd like to take on is the "targeted heart rate" theory. The belief is that once the heart rate is elevated to 60% of its maximum potential for over 20 minutes, the body begins to burn fat. Makes sense. I guess. You'll sure be burning a whole lot of calories. But if this method is so effective, why is it that I see so many aerobic instructors who are obviously in great cardiovascular condition with big fat asses!?
The reason is simple. Once the body becomes accustomed to the demand that is being put on it, there is no reason to adapt. It's capable of performing the activity effectively. The only alternative would be to increase either the intensity or the duration, both of which are self-defeating. It's imperative to remember at all times that the body's number one function is survival. Your body doesn't give a damn about how you want it to look. It is a primitive and highly efficient organism that will use a multitude of resources to adapt to an almost limitless array of bombardment. Keeping that in mind, follow me on this next point.
A gram of fat consists of 9 energy units (calories). A gram of protein is 4 calories as is a gram of carbohydrate. Your body doesn't care if the fat is coming from your oblique or a stick of butter, it will use what is most readily available. When performing an activity that requires constant low level movement for over 20 minutes, what you are essentially doing is giving your body a command:Must run...Must keep moving...The master demands I travel great distances...Now, knowing the body is going to respond as efficiently as possible, it will then begin to drop weight, allowing it to perform the task at hand with greater ease.
This is where the belief that aerobics are effective gets misconstrued. If the body is going to take the path of least resistance (which is the only way it knows), will it use 9 energy units (fat calories) to drop a gram of weight or will it use 4 energy units (protein or carbohydrate calories) to drop a gram of weight? Of course, it will use only four! Would you pay nine dollars for something when you can get it for four? The first source of fuel is to use the stored carbohydrates. As long as carbs are present, there is little need to use fat. This is why it's preposterous to eat carbs in order to have the energy to run. It's like working at a job that pays just enough to pay the expenses of getting to and from work.
What happens once carbs are depleted? Now we enter the fat burning zone, don't we? Not so fast Sparky. It still has another 4 calorie per gram energy available -- protein. What's so bad about that? Well, just as the body doesn't discern where the fat comes from, it also doesn't know a protein molecule in a piece of steak from a protein molecule in a piece of human muscle tissue. The muscle on your body is a readily available source of energy just waiting to be used. So whenever you do aerobic activity, you're burning muscle -- like it or not.
"I'LL GET HEALTHY EVEN IF IT KILLS ME!"Aerobics are an extremely damaging form of exercise, yet for some strange reason, the ability to withstand pain has become associated with athleticism. The epitome of withstanding punishment by way of aerobic overload is the marathon. The story behind the Marathon Run is based on an ancient Greek legend of the soldier, Pheldippides, who ran 26 miles to tell the emperor that their army was victorious in battle over the Persians. Then he dropped dead. (Let that be a lesson to you.)
What's interesting to note is, after a runner completes a marathon, the average weight loss is only four pounds. About three of those pounds are water which return the next day after the individual rehydrates. That leaves only one pound of actual weight loss. It's a fair bet that a good portion of that pound is muscle loss. That means the amount of fat utilized from running a marathon is only a few ounces. So, if it takes running consistently for 26 miles to burn a few ounces of fat, how much fat do you think you'll burn from running for 20 minutes? About as much as a couple of spoonfuls of oatmeal. You'd be better off not eating the extra oatmeal.
As much as I may admire the physical and mental toughness it takes to finish a marathon, it has little to do with one's health or appearance. It certainly won't enhance it. Proving how much punishment one can endure is so typical of the "weekend warrior" mentality. It may make for inspiring Gatorade ads, but the ability to tolerate damage is not a very accurate gauge of one's health or strength. If it were, then my friend Louie is a regular gold medal winner. He can sock away 12 beers and a pack of cigarettes in one sitting, sleep for 3 hours, eat a plate of french fries and do it again. That would kill me! I wouldn't say he was in better shape than I because of it; he's just able to tolerate this form of abuse better due to the fact he's built up a tolerance to it.
An activity such as running, besides being unnaturally stressing to the knees, ankles, and lower back, will also increase free radical damage due to the higher ingestion of oxygen. (Oxygen intake equals oxygenation) Let's not forget increased uptake of pollutants. If you're going to run, do it in a wooded area where the air is clean. I never fail to get a kick out of the people I see on the city streets, huffing and puffing, running in place as they wait for the light to change. Breathe deeply folks. Yep, take in that invigorating carbon monoxide. Oh look! A diesel engine truck is heading up the block! Don't want to miss the opportunity to suck in some of that.
THOSE ARE VERY NICE BREASTS YOU HAVE THERE SIR.As most bodybuilders know, testosterone is a major factor in the success of everyone's training progress. Studies done on long distance runners have shown a severe depletion in testosterone levels. It stands to reason. Any long-term stressful condition will cause a severe drop in testosterone. Long duration stress is also extremely catabolic in that it overly taxes the endocrine system. This could lead to a slower metabolism -- just the thing you're looking for if a tighter body is your objective.It's so ironic. People do these things in the name of health. How sad it is that running will not do what everyone is expecting it to do.
It is NOT healthy. It will NOT increase your lifespan. It will NOT improve flexibility. It will NOT grow muscle. It will NOT strengthen your heart any more than weight training or even moderate exercise such as walking. It will NOT improve your appearance.And most of all, it will NOT help you lose fat. You know what helps you lose fat? Eating less food. Try it and see. Muscle is the key. Muscle is what keeps fat in check and aerobics won't help you build muscle. Aerobics are good for one thing and one thing only: They make you better at doing aerobics.

Adaptations to cardiovascular training include increased oxidation of fat for energy when performing cardio, an increased sparing of muscle glycogen stores when performing cardio, an increased stroke volume, a decreased heart rate, lowered blood pressure, a lowered LDL cholesterol count, increased insulin stability...to name a few. You named a few cons of long distance running (some of them accurate) and in doing so attempted to condemn all cardiovascular activity. Kinda silly.

XFatMan · 10-21-2007, 03:13 AM

I do brisk walking for about 60 minutes a day. I'm still losing good amounts of fat and all measuring indicates that I'm still gaining mass. Besides, my strength has gone up a lot during the last two months and my measurements have gone up quite all right. If it's working for a 40-year-old guy, why shouldn't it work for someone much younger? So I would say that cardio is not at all that bad.

GSXR750 · 10-21-2007, 09:55 AM

Quote:

Originally Posted by Richie1888

I go for Guerilla Cardio.

Guerilla Cardio is awesome.

I've been doing a 7 mile walk every Sat. for the past month.

KeenanB13 · 10-21-2007, 09:02 PM

I'm not familliar with that style of cardio, but I did walk 3 miles the other day around a lake just to enjoy the leaves and everything since I live in WV. It was fun.

donnyhatter · 10-22-2007, 06:07 AM

I'm currently trying to lose fat having just returned to training after a ten year lay off. I've lost approx 50lbs in ten weeks (I was 310lbs) working out 6 times per week. My current workout is 15 minutes cross trainer, shoulder press x 3 sets, seated row x 3 sets, torso rotation x 2 sets, lat pulldown x 3 sets, chest press x 3 sets, squats x 2 sets, bike 20 minutes and cross trainer for 10 minutes. Program is reveiwed every 4 weeks. I've lost 6 inches off my waist and 3 inches off my neck, with plenty coming off every where else.

KeenanB13 · 10-22-2007, 06:24 PM

I played 2hrs 30mins of full court baskeball today instead of jogging and it was just to really mix it up and keep things interesting and I enjoyed it.

**CowPimp** · 10-22-2007, 09:35 PM

I focus on conditioning 2-3 days per week. I usually do some type of circuit training, sled dragging, complexes, or HIIT cardio. I don't like to do much in the way of traditional steady state cardio, but I do that sometimes as well.

Pound for Pound · 10-23-2007, 04:38 PM

Never.

Although sometimes I'll do wind sprints on leg day.

Richie1888 · 10-24-2007, 06:25 AM

Bodybuilding.com - Alwyn Cosgrove - MMA Training & Conditioning In The Weight Room.

what about that i do it and its a great intense workout

10-07-2007, 05:35 PM	#1
KeenanB13 Registered User Join Date: Sep 2007 Location: West Va. Posts: 125 Photos: 8	Cardio So I was just curious, how many of you do cardio and how often do you do it? I do a mile a day usually, but I'm trying to build up from there. About 9 weeks ago I could only struggle to do half a mile, now if I had to I could do a mile and a half. I'm just going to try and get as high up there as I can. I mean it's good because it burns fat, especially when you lift, burning fat and building muscle is a great way to get that look you are going for.
	www.myspace.com/121389j

10-07-2007, 06:01 PM	#2
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	I do crossfit 3-5 days a week.
	www.crossfit.com

10-08-2007, 12:55 AM	#4
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,652 Blog Entries: 1 Photos: 5	I have not been doing nearly enough latley. I love to run but I can't anymore. I like the crosstrainer and swimming. I need to get back at it. I feel so much better when I'm doing cardio.
	My Journal!

10-08-2007, 02:39 AM	#5
USBEN Registered User Join Date: Oct 2007 Posts: 1	Hey! Im Nuwe Here And I Want To Know How To Diet With Winie???????
USBEN Registered User Join Date: Oct 2007 Posts: 1

10-08-2007, 08:34 AM	#7
Richie1888 Registered User Join Date: Jun 2006 Posts: 1,137	I go for Guerilla Cardio. ive seen it recommended in many places as the best after workout cardio.
	When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

10-08-2007, 12:03 AM	#3
sensamilia Registered User Join Date: Jun 2007 Posts: 205	my understanding is u cant burn fat and build muscle at the same time. I personally hate cardio. DON'T DO AEROBICS! Weights build muscle. Aerobics burn fat. Right? Not necessarily. The standard thinking is aerobics are a necessary component for fat loss and cardiovascular health, but in my opinion, they're essentially just an ineffective form of exercise. Aerobics will do next to nothing to alter one's appearance, yet people will include them because they're considered essential for providing a complete and balanced exercise program. That makes about as much sense as adding Styrofoam bricks while building a house because they provide a "different" form of support. They're only weaker. No one wants to admit that they've wasted hours of time on something that has reaped no reward. It isn't unlike the gambler who continues to lose and lose because he's already invested so much money on trying to win. Sure, it's senseless. But humans also react out of emotion. Most serious exercise enthusiasts include aerobics in their program but no one knows why -- other than what they've heard. Now you'll hear something different.MOVE MORE. LOOK THE SAME. The first premise regarding the necessity of aerobic training that I'd like to take on is the "targeted heart rate" theory. The belief is that once the heart rate is elevated to 60% of its maximum potential for over 20 minutes, the body begins to burn fat. Makes sense. I guess. You'll sure be burning a whole lot of calories. But if this method is so effective, why is it that I see so many aerobic instructors who are obviously in great cardiovascular condition with big fat asses!? The reason is simple. Once the body becomes accustomed to the demand that is being put on it, there is no reason to adapt. It's capable of performing the activity effectively. The only alternative would be to increase either the intensity or the duration, both of which are self-defeating. It's imperative to remember at all times that the body's number one function is survival. Your body doesn't give a damn about how you want it to look. It is a primitive and highly efficient organism that will use a multitude of resources to adapt to an almost limitless array of bombardment. Keeping that in mind, follow me on this next point. A gram of fat consists of 9 energy units (calories). A gram of protein is 4 calories as is a gram of carbohydrate. Your body doesn't care if the fat is coming from your oblique or a stick of butter, it will use what is most readily available. When performing an activity that requires constant low level movement for over 20 minutes, what you are essentially doing is giving your body a command:Must run...Must keep moving...The master demands I travel great distances...Now, knowing the body is going to respond as efficiently as possible, it will then begin to drop weight, allowing it to perform the task at hand with greater ease. This is where the belief that aerobics are effective gets misconstrued. If the body is going to take the path of least resistance (which is the only way it knows), will it use 9 energy units (fat calories) to drop a gram of weight or will it use 4 energy units (protein or carbohydrate calories) to drop a gram of weight? Of course, it will use only four! Would you pay nine dollars for something when you can get it for four? The first source of fuel is to use the stored carbohydrates. As long as carbs are present, there is little need to use fat. This is why it's preposterous to eat carbs in order to have the energy to run. It's like working at a job that pays just enough to pay the expenses of getting to and from work. What happens once carbs are depleted? Now we enter the fat burning zone, don't we? Not so fast Sparky. It still has another 4 calorie per gram energy available -- protein. What's so bad about that? Well, just as the body doesn't discern where the fat comes from, it also doesn't know a protein molecule in a piece of steak from a protein molecule in a piece of human muscle tissue. The muscle on your body is a readily available source of energy just waiting to be used. So whenever you do aerobic activity, you're burning muscle -- like it or not. "I'LL GET HEALTHY EVEN IF IT KILLS ME!"Aerobics are an extremely damaging form of exercise, yet for some strange reason, the ability to withstand pain has become associated with athleticism. The epitome of withstanding punishment by way of aerobic overload is the marathon. The story behind the Marathon Run is based on an ancient Greek legend of the soldier, Pheldippides, who ran 26 miles to tell the emperor that their army was victorious in battle over the Persians. Then he dropped dead. (Let that be a lesson to you.) What's interesting to note is, after a runner completes a marathon, the average weight loss is only four pounds. About three of those pounds are water which return the next day after the individual rehydrates. That leaves only one pound of actual weight loss. It's a fair bet that a good portion of that pound is muscle loss. That means the amount of fat utilized from running a marathon is only a few ounces. So, if it takes running consistently for 26 miles to burn a few ounces of fat, how much fat do you think you'll burn from running for 20 minutes? About as much as a couple of spoonfuls of oatmeal. You'd be better off not eating the extra oatmeal. As much as I may admire the physical and mental toughness it takes to finish a marathon, it has little to do with one's health or appearance. It certainly won't enhance it. Proving how much punishment one can endure is so typical of the "weekend warrior" mentality. It may make for inspiring Gatorade ads, but the ability to tolerate damage is not a very accurate gauge of one's health or strength. If it were, then my friend Louie is a regular gold medal winner. He can sock away 12 beers and a pack of cigarettes in one sitting, sleep for 3 hours, eat a plate of french fries and do it again. That would kill me! I wouldn't say he was in better shape than I because of it; he's just able to tolerate this form of abuse better due to the fact he's built up a tolerance to it. An activity such as running, besides being unnaturally stressing to the knees, ankles, and lower back, will also increase free radical damage due to the higher ingestion of oxygen. (Oxygen intake equals oxygenation) Let's not forget increased uptake of pollutants. If you're going to run, do it in a wooded area where the air is clean. I never fail to get a kick out of the people I see on the city streets, huffing and puffing, running in place as they wait for the light to change. Breathe deeply folks. Yep, take in that invigorating carbon monoxide. Oh look! A diesel engine truck is heading up the block! Don't want to miss the opportunity to suck in some of that. THOSE ARE VERY NICE BREASTS YOU HAVE THERE SIR.As most bodybuilders know, testosterone is a major factor in the success of everyone's training progress. Studies done on long distance runners have shown a severe depletion in testosterone levels. It stands to reason. Any long-term stressful condition will cause a severe drop in testosterone. Long duration stress is also extremely catabolic in that it overly taxes the endocrine system. This could lead to a slower metabolism -- just the thing you're looking for if a tighter body is your objective.It's so ironic. People do these things in the name of health. How sad it is that running will not do what everyone is expecting it to do. It is NOT healthy. It will NOT increase your lifespan. It will NOT improve flexibility. It will NOT grow muscle. It will NOT strengthen your heart any more than weight training or even moderate exercise such as walking. It will NOT improve your appearance.And most of all, it will NOT help you lose fat. You know what helps you lose fat? Eating less food. Try it and see. Muscle is the key. Muscle is what keeps fat in check and aerobics won't help you build muscle. Aerobics are good for one thing and one thing only: They make you better at doing aerobics.

10-08-2007, 10:50 AM	#8
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,970	I mix it up. (All running) HIIT Long Steady state (5-8) miles Fast Steady state ( 3- 4 Mile) If you wanted to up the mileage, I would suggest a slow but longer distance run twice a week. (2-3 miles, in you're case - or what you can manage). And HIIT (100%) sprints for the other session. The long runs will up endurance, and the HIIT will up VO2, which will enable you to run faster for longer. Both combined will result in you getting faster, fitter and having better endurance.

10-11-2007, 10:53 AM	#10
rooptophunny Registered User Join Date: Jun 2007 Posts: 43	I run or bike ride 4 - 5 times a week... or at least i try to ... check out Find Your Detour HomePage they have some really great tips on activities you could do..

10-11-2007, 11:33 AM	#12
Delusional little guy with big hopes Join Date: Aug 2007 Location: Illinois Posts: 547	whenever i cut im going to bicycle for 30 mins to an hour, and make sure its challenging. and also swimming, which i hope to progress pretty well in. be able to hold my breathe longer, endurance, maybe even keep or gain a bit of strength. but i wont do any of this until im done bulking, so gona be a pretty long time.
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10-11-2007, 11:41 AM	#13
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,970	I always think cardio should be like weight training - constantly challenging, and evolving. By mixing it up, your body never gets totally used to it, and so constantly adapts, ergo making you fitter.

10-20-2007, 03:01 AM	#15
njc Registered User Join Date: Jan 2005 Location: located Posts: 748	you cant beat sprinting in intervals
	"Today the practice of defending one of the cardinal virtues has all the extreme exhiliration of a vice"

10-21-2007, 03:13 AM	#17
XFatMan Registered User Join Date: Feb 2007 Posts: 244	I do brisk walking for about 60 minutes a day. I'm still losing good amounts of fat and all measuring indicates that I'm still gaining mass. Besides, my strength has gone up a lot during the last two months and my measurements have gone up quite all right. If it's working for a 40-year-old guy, why shouldn't it work for someone much younger? So I would say that cardio is not at all that bad.
XFatMan Registered User Join Date: Feb 2007 Posts: 244	Goal: < 15% Body Fat by June 30, 2008 December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9% Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

10-21-2007, 09:02 PM	#19
KeenanB13 Registered User Join Date: Sep 2007 Location: West Va. Posts: 125 Photos: 8	I'm not familliar with that style of cardio, but I did walk 3 miles the other day around a lake just to enjoy the leaves and everything since I live in WV. It was fun.
	www.myspace.com/121389j

10-22-2007, 06:07 AM	#20
donnyhatter Registered User Join Date: Oct 2007 Posts: 3	I'm currently trying to lose fat having just returned to training after a ten year lay off. I've lost approx 50lbs in ten weeks (I was 310lbs) working out 6 times per week. My current workout is 15 minutes cross trainer, shoulder press x 3 sets, seated row x 3 sets, torso rotation x 2 sets, lat pulldown x 3 sets, chest press x 3 sets, squats x 2 sets, bike 20 minutes and cross trainer for 10 minutes. Program is reveiwed every 4 weeks. I've lost 6 inches off my waist and 3 inches off my neck, with plenty coming off every where else.
donnyhatter Registered User Join Date: Oct 2007 Posts: 3

10-22-2007, 06:24 PM	#21
KeenanB13 Registered User Join Date: Sep 2007 Location: West Va. Posts: 125 Photos: 8	I played 2hrs 30mins of full court baskeball today instead of jogging and it was just to really mix it up and keep things interesting and I enjoyed it.
	www.myspace.com/121389j

10-22-2007, 09:35 PM	#22
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	I focus on conditioning 2-3 days per week. I usually do some type of circuit training, sled dragging, complexes, or HIIT cardio. I don't like to do much in the way of traditional steady state cardio, but I do that sometimes as well.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

10-23-2007, 04:38 PM	#23
Pound for Pound Mind and Muscle Rep Join Date: Oct 2007 Location: Galt's Gulch Posts: 126	Never. Although sometimes I'll do wind sprints on leg day.
	Mind and Muscle: Strengthen Your Connection RON PAUL 2008

10-24-2007, 06:25 AM	#24
Richie1888 Registered User Join Date: Jun 2006 Posts: 1,137	Bodybuilding.com - Alwyn Cosgrove - MMA Training & Conditioning In The Weight Room. what about that i do it and its a great intense workout
	When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

10-24-2007, 06:34 AM	#25
AKIRA I am Rollo Tomassee.. Elite Member