Dan Duchaine's take on cardio

[DaMan]

For maximum fat loss and maximum muscle gain switch to doing cardio AFTER weights.

Then when do you have your workout-recovery shake? If it's btwn lifting and cardio you'll end up burning it up for cardio fuel, if it's after cardio you missed out on the glycogen resynthesis train.

 

[Beezers]

High intensity cardio is not "cardio" as we think of it. It is simply another form of anaerobic training. Fat requires far more oxygen to be oxidized than does glucose. When oxygen is limited as it is when exercise intensity is incresed(generally above 70%VO2max) there isn't enough oxygen to suport the oxidation of fat. Glucose on the other hand requires very little oxygen to be oxidized thus it can be converted into ATP with very little oxygen present as is the case when exercise intensity increases.

For example. It takes 6 molecules of oxygen to oxidize one glucose molecule. It takes 26 molecules of oxygen to oxidize on stearic acid molecule. For most people fat utilization is limited above 60%VO2max. Breaking down fat into ATP is a slow process. When exercise intensity is high energy demands are imediate and need to be met very quickly. Glucose can be oxidized quickly whereas fat can't. This is advantageous during high intensity training so the prefered fuel source is glucose(muscle glycogen).

Proponents of HI cardio training are simply proponents of anaerobic training. This form of exercise utilizes glucose/glycogen just as weight training does. In this envoronment oxygen cannot be supplied fast enough to oxidize fat so glucose is used. Only when ample oxygen is present will fat be burned.

 

[The Shadow]

Then when do you have your workout-recovery shake? If it's btwn lifting and cardio you'll end up burning it up for cardio fuel, if it's after cardio you missed out on the glycogen resynthesis train.

Nope. Window is 2-3 hours - take it after cardio.....

 

[luke69]

You are right. When I read that thread I wanted to see for myself so I went on google and found this pic of him from 1980:

Here's the site where I got it from:

http://www.creative.net/~adworx/8003.shtml

thanx bro. actually the guy from 1980 andre m, is a trained at my old gym. very nice guy. looks nothing like that picture now.

 

[duchaine]

4 cut(and everybody else who can help me):
why can't I read your post-both here and on isocaloric-diet handbook?
I just read
page 1 and can see a small imagine of a page on the left.
I love dan duchaine and I want read more on isocaloric.
I've the data I couldget from "bodyopus".
thanks

 

[MissChris]

why can't I read your post-both here and on isocaloric-diet handbook?

Bumping because I'm curious, too. I have Acrobat Reader 6.0, but I still can't view the contents (besides the normal forum stuff, of course) of either of those posts -- they're just blank aside from the text. Am I having a blonde moment here?

Very interested in reading the iso-cal thing, especially, so thanks for any advice in advance.

 

[bunkka]

For maximum fat loss and maximum muscle gain switch to doing cardio AFTER weights.

I agree. It's rare that I don't put in about 25 mins on the eliptical at a slow to moderate level after weights.

Ditto on the post-workout protein, as well. My drive home from the gym is a good 10 mins, meaning I'm making my shake about 45 mins after i've finished lifting. And it's been doing great for me.

I also throw in some early-AM cardio, empty stomach, if I'm having a date or doing beach stuff that week, etc.. LOL. Two-a-days.