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.
well I am one of those guys that can doesn't like to do cardio at all but I started doing a little cardio about 5 weeks ago and slowly increasing the time. I started with like 10-12 minutes and increased it slowly. Well know I am up to about 15 min warm up before I lift and about another 45min after i lift. at a moderate pace at the supposed target heart rate to burn fat. Well let me tell you Cardio does work. I have been loosing fat left and right, I mean on my left love handle and on my right love handle. But I don't think I do more than an hour max. My buddy who has preparing for a show was doing 1hr of cardio in the am and 1hr in the evening post workout.
Do Cardio it really works.
Do Cardio it really works.
FlexBailey
New member
Fukkenshredded said:
And so will the muscle!
Fukkenshredded
New member
Alrighty, Flex. You know best.
I mean, California is NOT a litigious state, and bumping up the heart rate to over 160 does NOT increase the likelihood of a cardiovascular incident, and there have NEVER been any lawsuits because of that exact thread of events, and all intense cardio burns muscle.
Ok. Because there would really be no way to moderate the dimishment of muscle from excessively intense cardio, would there? Does the body burn muscle first, or second, or third, or at the same time as the other stores of energy?
Can what the body burns be determined easily by any method at all?
If you notice that you have begun to burn sugar, is there a step that could be taken to alter that?
Did the question initially posted also stipulate that no muscle at all could be sacrificed?
Am I getting real enough?
I love getting flamed about how to get ripped. Because that is an area I know NOTHING about, and I like to learn.
I mean, California is NOT a litigious state, and bumping up the heart rate to over 160 does NOT increase the likelihood of a cardiovascular incident, and there have NEVER been any lawsuits because of that exact thread of events, and all intense cardio burns muscle.
Ok. Because there would really be no way to moderate the dimishment of muscle from excessively intense cardio, would there? Does the body burn muscle first, or second, or third, or at the same time as the other stores of energy?
Can what the body burns be determined easily by any method at all?
If you notice that you have begun to burn sugar, is there a step that could be taken to alter that?
Did the question initially posted also stipulate that no muscle at all could be sacrificed?
Am I getting real enough?
I love getting flamed about how to get ripped. Because that is an area I know NOTHING about, and I like to learn.
FatChops
New member
I am on my bulking cycle and I am not doing any fuckin' cardio. I have been told that has long has you watch your diet then you'll be o.k. But don't get me wrong cardio will help but it has decreased my strength, and you don't want to do that. Well I would keep cardio under 15 min
"If it was easy, then everyone would do it"
"If it was easy, then everyone would do it"
WannaImpress
New member
Fukkenshredded said:
If you have seen Fukkenshreddeds' pics. you'll realize he knows exactly what the hell his talking about. I have been doing high intensity cardio in the morning for the last two weeks and I can definitely tell a decrease in bf.
Fukkenshredded
New member
Hold up here. I don't want to get on a soapbox, and what he said about losing muscle is true. My point is that you can avoid losing muscle if you know what to look for. The risk of losing muscle is increased in the high intensity environment, but there are some steps that can be taken. Two of them are very very simple. One, be on fina and winstrol. Trenbelone is the most potent anticatabolic agent we have easy access to, and winstrol acts on the neuron itself and sends a unique message to the muculature, which in the final analysis results in a unique form of anticatabolism.
Secondly, you can avoid burning muscle by starting the high intensity process about twenty minutes into the moderate cycle of cardio, and by having the available keytones in the bloodstream to jumpstart the fatburning process.
Now, muscle will be lost in either case. But keep in mind that muscle is ALWAYS being lost, and replaced. The key is to find a way to replace what is lost in time to prevent any noticeable difference.
How?
Right after the high intensity workout, consume a high protien, high fructose meal without ANY fat, along with a sufficient dose of ALA and Calcium D-glucarate. Fonz has posted how to calculate the dose of ALA several times.
Additionally, we can monitor the situation with ketostix. The science of this is already known on this board by most.
This can counteract the extra muscle burned by high-intensity cardio.
Remember, most "top bodybuilders" rely primarily on gigantic doses of everything to get where they are, and in my opinion, not too many of them are very lean at the heavyweight level. In the lightweights you find some good work, and even light heavies.
Anyway, that is another subject entirely, and I do not mean to diminish the genuine efforts of pro bodybuilders in any way.
But I can see.
Secondly, you can avoid burning muscle by starting the high intensity process about twenty minutes into the moderate cycle of cardio, and by having the available keytones in the bloodstream to jumpstart the fatburning process.
Now, muscle will be lost in either case. But keep in mind that muscle is ALWAYS being lost, and replaced. The key is to find a way to replace what is lost in time to prevent any noticeable difference.
How?
Right after the high intensity workout, consume a high protien, high fructose meal without ANY fat, along with a sufficient dose of ALA and Calcium D-glucarate. Fonz has posted how to calculate the dose of ALA several times.
Additionally, we can monitor the situation with ketostix. The science of this is already known on this board by most.
This can counteract the extra muscle burned by high-intensity cardio.
Remember, most "top bodybuilders" rely primarily on gigantic doses of everything to get where they are, and in my opinion, not too many of them are very lean at the heavyweight level. In the lightweights you find some good work, and even light heavies.
Anyway, that is another subject entirely, and I do not mean to diminish the genuine efforts of pro bodybuilders in any way.
But I can see.
Cockdezl and FUKKENSHREDDED are correct...HIIT is awesome.
Also, as long as calories are not debited at an extreme and exercise is not extreme (overtraining), both I, and everyone I have ever meet, has never lost any muscle.
Why waste your time doing extensively long cardio bouts when it can be done in half the time more efficiently?
BTW...fukkenshredded is pretty fukkenshredded...well, maybe not the pretty part
, but he is pretty damn lean. I have used this method of HIIT for a couple of years and gotten as lean as 5% with no muscle loss as well...and this was natural...NO JUICE.
BMJ
Also, as long as calories are not debited at an extreme and exercise is not extreme (overtraining), both I, and everyone I have ever meet, has never lost any muscle.
Why waste your time doing extensively long cardio bouts when it can be done in half the time more efficiently?
BTW...fukkenshredded is pretty fukkenshredded...well, maybe not the pretty part
, but he is pretty damn lean. I have used this method of HIIT for a couple of years and gotten as lean as 5% with no muscle loss as well...and this was natural...NO JUICE.BMJ
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