QUOTE
Aug 18, 2012 12:00 PM GMT
I don't wanna do cardio and start losing weight, but I lead a completely sedentary life and I want to start doing more things to be healthy. How much (and which exercises specifically) should I do to do this?
FORUMS > Cardio Training Forum Rules
I wanna do enough cardio to have a healthier heart and the other health benefits, but not enough to lose weight (since I'm really skinny)..how to approach this?
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Posted by a hidden member.Log in to view his profileQUOTE Aug 18, 2012 12:15 PM GMT16 minutes of interval training, 8 rotations of 30 seconds intense/flat out exercise with 90 seconds at a low intensity.
Twice a week.
Done! -
QUOTE Aug 18, 2012 12:40 PM GMT20mins of cardio activity (cycling, swimming, running, walking, elliptical training), at least 3 times a week.
during this 20minutes of activity, you will have to measure your heart rate periodically (every few minutes) to make sure you get it up and maintain it at the target level.
if you want to have a more "healthy heart", aim for the green zone level in this chart. it depends on how old you are, but if you're in your 20's, your heart rate should be 100-120 beats per minute to be in the "healthy heart" zone.
if you want to start burning fat and losing weight, you have to increase the intensity of your activity, until you reach the "weight management" green/yellow zone of 120-130 beats per minute.
to measure your heart rate, you can place your fingers over your carotid artery (just to the side of your Adam's apple), or you can wear a heart rate monitor.
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Posted by a hidden member.Log in to view his profileQUOTE Aug 18, 2012 1:16 PM GMTHey man
I had the same problem initially as I was doing a lot of cardio. The AHA recommends at least 30 mins of cardio 5 times a week at least for health benefits but I think unless you have bad genetics or high risk factors (diabetes, smoking, high cholesterol) 2-3 times a week is sufficient.
You also need to increase caloric intake. Try to supplement your diet with 1-2 protein shakes a day... Whey protein + soy milk + frozen fruit + peanut butter = yum.
Best of luck
C -
Posted by a hidden member.Log in to view his profileQUOTE Aug 18, 2012 1:27 PM GMTI do 10-20 minutes of cardio a day. And, I walk in SF, I always take the stairs (even if there is an escalator).
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QUOTE Aug 18, 2012 1:33 PM GMTRun only one or two days a week, and work out four or five days a week.
Choose a workout over at www.BodyBuilding.com, -
QUOTE Aug 18, 2012 2:18 PM GMTStart by just walking more if you`re completely sedentary.
Then move on to more rigorous exercises like running, swimming, cycling, etc. two or three times a week, twenty minutes a go.
Always go gently at first, then build up the intensity/times.
If you`re skinny/have a high metabolism, you`re going to need to up your calorie intake/day. Even cardio exercises will require more protein as well (about1.2g/kg. body weight.)
Best wishes! -
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Posted by a hidden member.Log in to view his profileQUOTE Aug 18, 2012 7:32 PM GMT
GAMRican saidI do 10-20 minutes of cardio a day. And, I walk in SF, I always take the stairs (even if there is an escalator).
Same here. The London Underground has some huge escalators, but there are usually stairs running up the centre or spiral stairs separately. I always take the stairs (usually two at a time).
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QUOTE Aug 19, 2012 1:52 AM GMT
Ex_Mil8 said
GAMRican saidI do 10-20 minutes of cardio a day. And, I walk in SF, I always take the stairs (even if there is an escalator).
Same here. The London Underground has some huge escalators, but there are usually stairs running up the centre or spiral stairs separately. I always take the stairs (usually two at a time).
True, true. Walking the stairs from Picadilly line just once a day would be PLENTY of cardio for starters.
(As a side note, I'm new here, but have the same concern as the OP. Looking forward to learning from you all.) -
QUOTE Aug 19, 2012 2:01 AM GMT
kingmo said20mins of cardio activity (cycling, swimming, running, walking, elliptical training), at least 3 times a week.
during this 20minutes of activity, you will have to measure your heart rate periodically (every few minutes) to make sure you get it up and maintain it at the target level.
if you want to have a more "healthy heart", aim for the green zone level in this chart. it depends on how old you are, but if you're in your 20's, your heart rate should be 100-120 beats per minute to be in the "healthy heart" zone.
if you want to start burning fat and losing weight, you have to increase the intensity of your activity, until you reach the "weight management" green/yellow zone of 120-130 beats per minute.
to measure your heart rate, you can place your fingers over your carotid artery (just to the side of your Adam's apple), or you can wear a heart rate monitor.
Thanks for this. I, too, am trying to get my heart into shape without significant weight loss. I tried a fitness class a while back that was much more cardio work than I realized at the time that had me losing weight without much muscle gain. -
Posted by a hidden member.Log in to view his profileQUOTE Aug 19, 2012 2:03 AM GMTHealthy eating and light modified workouts should do it. Remember your heart IS a muscle, vigorous workouts are good too. Just don't go over board.
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QUOTE Aug 19, 2012 2:22 AM GMT
uvadoc saidHey man
I had the same problem initially as I was doing a lot of cardio. The AHA recommends at least 30 mins of cardio 5 times a week at least for health benefits but I think unless you have bad genetics or high risk factors (diabetes, smoking, high cholesterol) 2-3 times a week is sufficient.
You also need to increase caloric intake. Try to supplement your diet with 1-2 protein shakes a day... Whey protein + soy milk + frozen fruit + peanut butter = yum.
Best of luck
C
I do have bad genetics I think. My dad and his brothers almost all have to take aspirin for heart problems. One of my uncles had open-heart surgery and my dad died of heart problems too. And both my grandfathers died of heart attacks in their 50s. I also get easily angered/stressed lol. Am I gonna die before I'm 50?? I'm also a college student with not too much money so I might struggle with increasing my caloric intake..ahh. I'm not really trying to gain weight either though, although a few pounds wouldn't hurt I guess. I'm doing this mostly for "heart health" reasons as opposed to to look better. -
QUOTE Aug 23, 2012 8:30 PM GMTEat more.
You won't lose weight if you don't have a calorie deficit, even if you're doing cardio. -
QUOTE Dec 17, 2012 1:47 AM GMT
GAMRican saidI do 10-20 minutes of cardio a day. And, I walk in SF, I always take the stairs (even if there is an escalator).
Be honest with us GAMRican, I'm sure that the walk in SF is
doing you a lot of good. But I think that it is the watching of
those good looking SF gay guys as you are walking that
really boosts your heart rate.
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