Please Scroll Down to See Forums Below when doing cardio do you want to be huffin and puffin or do you want to just get your heart up for 20 minutes or so. it seems if you go to intense youll burn out your full potential of your fast twitch fibers? any thoughts?
how intense should cardio be
- Thread starter scarecrowtriplesix
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jeez ,tuff room
If you are only doing 20 minutes, I would suggest interval training in 30 to 45 seconds per interval. Work up to 85% percent of max. Do one easy interval, another harder, another harder, to the 5th interval almost all out. Then go back to the beginning easy interval and repeat again. Should be about four total groups.
If you want to go for long cardio session you need to work at a lower intensity level.
If you want to go for long cardio session you need to work at a lower intensity level.
Silent Method
New member
How much intensity do you want your heart and lungs to pump out? Fo what kind of durations do you want to be able to pump out that intensity?
Figure that out and train accordingly.
Figure that out and train accordingly.
FlexBailey
New member
For fat burning it apparently takes 25 minutes at a moderate pace just to start into the fat buring process and anything more than 45-50 minutes you'll start cutting into muscle stores. So basically you want to go from 25-45 minutes sessions at a moderate pace. You should work up a good sweat and your heart rate should be up enough but only enough so you don't feel like getting off.
I always aimed for about 130 BPM(beats per minute).
I always aimed for about 130 BPM(beats per minute).
"For fat burning it apparently takes 25 minutes at a moderate pace just to start into the fat buring process and anything more than 45-50 minutes you'll start cutting into muscle stores. So basically you want to go from 25-45 minutes sessions at a moderate pace. You should work up a good sweat and your heart rate should be up enough but only enough so you don't feel like getting off."
Unfortunately, this "Personal Trainer/MuscleRag" myth doesn't die easily.
The idea of tapping into fat stores after 'x' number of minutes is physiologically correct, but it is of no real value. Once you realize that at rest you are utilizing nearly all of your energy from fat, then logic would tell you "why exercise, if I am already burning fat"?
The fuel source is not the key to bodyfat reduction, but the caloric expenditure and post-exercise metabolism increase. At rest we are burning all fat, but it is a small number of calories, whereas at 85+VO2Max, we are burning mostly carbohydrates, but the number of calories is far greater. Also, with higher intensity exercise, metabolism is increased significantly up to 24 hours, while at low intensity it diminishes very quickly.
Also, the idea that higher intensity exercise is catabolic is erroneous. Higher intensity is by definition resistance exercise. Take a look at cyclists and sprinters; their legs are massive.
High Intensity Interval Training is a great method for getting the most out of cardio.
Unfortunately, this "Personal Trainer/MuscleRag" myth doesn't die easily.
The idea of tapping into fat stores after 'x' number of minutes is physiologically correct, but it is of no real value. Once you realize that at rest you are utilizing nearly all of your energy from fat, then logic would tell you "why exercise, if I am already burning fat"?
The fuel source is not the key to bodyfat reduction, but the caloric expenditure and post-exercise metabolism increase. At rest we are burning all fat, but it is a small number of calories, whereas at 85+VO2Max, we are burning mostly carbohydrates, but the number of calories is far greater. Also, with higher intensity exercise, metabolism is increased significantly up to 24 hours, while at low intensity it diminishes very quickly.
Also, the idea that higher intensity exercise is catabolic is erroneous. Higher intensity is by definition resistance exercise. Take a look at cyclists and sprinters; their legs are massive.
High Intensity Interval Training is a great method for getting the most out of cardio.
FlexBailey
New member
High Intensity Interval Training is a great method for getting the most out of cardio. [/B][/QUOTE]
Than why is it that every top trainer recommends moderate intensity cardio as well as all pro bodybuilders stick with moderate intensity sessions that never go past 50 minutes?
Than why is it that every top trainer recommends moderate intensity cardio as well as all pro bodybuilders stick with moderate intensity sessions that never go past 50 minutes?
Fukkenshredded
New member
Why do they recommend moderate intensity? In order to avoid being sued, most likely.
The fact is, high intensity works best, and by a huge margin. I just knocked off two percentage points in two weeks with high intensity. I have not eaten entirely clean, either. Incidentally, my perception of bodyfat percentage is not, like many others', imaginary. I know what works here. The most intensity you can muster for as long as you can muster it, repeat, repeat, repeat again and again until you are played out, first thing every morning on an empty stomach. The fat will melt away.
The fact is, high intensity works best, and by a huge margin. I just knocked off two percentage points in two weeks with high intensity. I have not eaten entirely clean, either. Incidentally, my perception of bodyfat percentage is not, like many others', imaginary. I know what works here. The most intensity you can muster for as long as you can muster it, repeat, repeat, repeat again and again until you are played out, first thing every morning on an empty stomach. The fat will melt away.
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