Cardio Help

[miked8c]

So I want to add some cardio into my routine but I fear losing my muscle mass along with the fat. I read a few articles which said to take 220-(subtract your age) and then multiply that number by .8 to get your optimal heart rate for cardio. Then maintain this heart rate for 40 minutes on a bike or stair master and you can lose fat without too much muscle. I am sure you can not put it down to a science so easily so if anyone could elaborate it would be great.

 

[oxymoron]

There's so many dang theories out there. The 40 minute rule you mentioned is a good one though. I do a 40 minute run 3 times a week and I frontload a 40g protein shake 2 hours prior to workout and then I have another one as quick I can get home if not have one iced down waiting in the car. I usually run first then lift for an hour. Recently I have been drinking accelerade during and after cardio then go to weights. Its like a high powered gatorade with protein in it. I love the crap. The key i think but hardest part to doing mass cardio with heavy weights to maintain muscle is getting recovery and rest.

 

[JDid23]

if you want to prioritize lifting over running, i highly suggest that you lift, then run

 

[fugative1]

220 - age -resting hr (take in morning) than multiply by the % of your max hr for your age. You should maintain that for 20-30 min. No more. As far as frequency do on your days off from lifting and dont drink protein shake before as that will hinder your body burning fat for fuel. After is good.

 

[imafuturebodybuilder]

Best way to lose BF while keeping your muscle is HIIT , research it on google.

 

[miked8c]

I did check out HIT but in all honesty I would just rather do the same movement at the same pace for half and hour and be done with it. I guess what i am trying to say is i dont want some complex cardio thing I just want to get it over with. So If I did 30 minutes at the correct heart rate and than took a protein shake after would I be able to keep muscle? Also, could I do cardio on days I dont lift or do I need to do it the same day.

 

[cleandres]

Dude it pretty mcuh averages out to the same thing

Example (not HIIT)
30 minutes at 8mph is 4 miles

HIIT-
1 minute at 11 mph
1 minute at 5 mph
total of 30 min
they average out to 4 miles

HIIT is really good

 

[miked8c]

When I do HIT do I have to monitor my heart rate or could I just do what above poster said and do 5mph for a min than 11 mph for a min?

 

[imafuturebodybuilder]

When I do HIT do I have to monitor my heart rate or could I just do what above poster said and do 5mph for a min than 11 mph for a min?

actually the way i do it is sprint at 85-90% of max speed (around 15mph for me) for 1 minute straight (for beginners 30 sec.) then slow down to 5-7mph for 1 minute (for beginners run 30 seconds rest 30 seconds) do this 10 times. It has worked wonders.

 

[binö]

i notice when my cardio is solid i'm stronger in the gym.
i like to run 10-15 miles a week.
slow easy miles outside feels great