I currently do the elliptical machine 4-5 times a week for 30 minutes in hope that I will be able to get cut. I can't do any other type of cardio except maybe bike because of my flat feet. Anyways, after doing cardio on the elliptical for 30 minutes, I lose (or the machine tells me I lose) about 430-500 calories. Is it possible though because I know I'm really not in shape, but I'm not really panting at the end of the workout. My breathing has changed a bit and I end up sweating a lot. Any thoughts? I've also been thinking about boosting my cardio to 45 minutes (15 minute bike, 30 elliptical) to lose even more fat. What do you think? Thanks to all who read this and respond.
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Cardio/Intensity
- Thread starter BusTa
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30 minutes of cardio 4-5 times a week is PLENTY, unless you are training for some kind of long distance event. If you want to lose fat and get cut, you need to hit the weights and watch your diet.
I don't know about those calories....I never do trust what the machines say for calories burned. I just watch the meter so I can compare it to my last workout.
That's what I do. I usually use a treadmill for cardio. When it feels easy, I'll bump the speed or the incline up. I always keep the session to 20 minutes (plus a 5 minute cool down).
While doing cardio, you want to stay in your target heart range for maximum fat burning.
To figure your Taget hear rate (THR), you need to firs figure out your Max heart rate (MHR):
Men 210 - (1/2 your age) - (.05 x your body weight) + 4
Women 210 - (1/2 your age) - (.05 x your body weight)
So for me, my MHR is 190 and my THR is 60 to 70% of my MHR = 114 to 133
So for maximum fat burning, I'd want to do my cardio for 25 to 40min at 114 to 133 beats per minute.
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Just another day in the gutter
To figure your Taget hear rate (THR), you need to firs figure out your Max heart rate (MHR):
Men 210 - (1/2 your age) - (.05 x your body weight) + 4
Women 210 - (1/2 your age) - (.05 x your body weight)
So for me, my MHR is 190 and my THR is 60 to 70% of my MHR = 114 to 133
So for maximum fat burning, I'd want to do my cardio for 25 to 40min at 114 to 133 beats per minute.
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Just another day in the gutter
My range is exactly the same, Scotty. I hope that doesn't mean we're some kind of freakish twins or something. (now THAT is a scary thought!)
Hmmmmm, could be Baboon, you like sheep?
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Just another day in the gutter
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Just another day in the gutter
I like all farm animals.
How do you explain long distance runners then? They're like skin and bones, not because they eat 300 less calories a day but run at over they're "fat burning zone" all the time, breaking down there muscles for energy. So don't tell me its a load of crap.
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Just another day in the gutter
TheSupremeBeing
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What do you mean what about them? They are skinny boneracks because they run all day! Running for long periods expends a ton of calories therefore you lose a ton of weight. They also don't weight train, so they have less Type II fibers and a greater mitochondria density, which makes a small endured person.
What I was saying is that whether or not your cardio is performed in the "fat burning zone" is completely irelavant, what matters is how many calories the activity expends per hour/or half hour depending how long you do the activity. The more intense the cardio the better it is, and i do have in vivo studies proving this if you don't wanna take my word for it.
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Complex problems have simple, easy to understand, wrong answers.
What I was saying is that whether or not your cardio is performed in the "fat burning zone" is completely irelavant, what matters is how many calories the activity expends per hour/or half hour depending how long you do the activity. The more intense the cardio the better it is, and i do have in vivo studies proving this if you don't wanna take my word for it.
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Complex problems have simple, easy to understand, wrong answers.
I'm sure in all the studies and clip and paste notes you've got it must say somewhere that peforming an exercise at different intensity levels will cause the body to get its energy more from one source than another. Performing cardio at your target heart rate is the best for burning fat.
I'm not disagreeing with you that diet will work just as well if not better than cardio but that's not what Busta was asking.
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Just another day in the gutter
<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 1 time by Scotty the Body on 07-12-2001 at 04:59 PM]</font>
Interval training. Bump it up for a minute or two, then bring it back down.
(OOPS...this is Baboon looged on as MBC. My bad)
<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 1 time by MtnBikerChick on 07-12-2001 at 05:47 PM]</font>
TheSupremeBeing
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Youm are missing the point. It DOESN'T MATTER whether or not you are in the "fat burning zone", what matters is how many calories the activity expends.
Busta, that is OK because more calories are being burned in less time.
The BEST cardio is interval training because it trains the body in both anaerobic and aerobic energy systems and expends more calories than traditional cardio.
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Complex problems have simple, easy to understand, wrong answers.
Busta, that is OK because more calories are being burned in less time.
The BEST cardio is interval training because it trains the body in both anaerobic and aerobic energy systems and expends more calories than traditional cardio.
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Complex problems have simple, easy to understand, wrong answers.
I agree
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TheSupremeBeing
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Don't worry about the "fat burning zone", it's all BS. Cardio does very little directly to burn fat, Calories in VS calories out. this is why cardio is so inefficient for losing fat, it just doesn't burn a lot of calories. Eat 300 less calories or perform a half hour of cardio - your pick.
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Complex problems have simple, easy to understand, wrong answers.
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Complex problems have simple, easy to understand, wrong answers.
