Cardio, how much is too much?

  • Posted by a hidden member.
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    Nov 19, 2012 6:31 PM GMT
    I started a new regimen.
    I have a total body strength training lifting routine that I do every other day (3-4x week) about 90 mins per session:
    Bench press
    Barbell dead lift
    Bicep curls
    Lat pull down
    Seated cable row
    Ball grab ab workout
    Dumbell Cuban press
    Lunge
    Leg press
    Cable extension for triceps (forgot what it's called)
    4 sets of each, 1st set at 60% of max for 12 reps, 2nd set 90% for 6-8 reps, 3rd set at max for 1-3 reps, 4th set until fatigue


    I was thinking of swimming on the off days for 45 mins. - 1 hour.. I want to build up my swimming strength and speed as well as build at least 10 lbs. of muscle. I feel like I'm pretty skinny right now in my upper body and I'm ready to build up. I don't want to be thick, just strong, toned, as well as feel mentally better which is one of the main reasons I do it.

    Right now I am 5'8 147 lbs.

    If I am doing all this work I don't want to be eating away my muscle by doing too much cardio!

    Diet- I don't count my calories but I eat at least 100-125g of protein a day, lots of fruit and veggies, get most of my food from farmers markets, minimal processed garbage, get 7-8 hrs. Of sleep a night (on the circadian rhythm), drink lots of water and hot tea, take vitamins every day..

    I feel like I'm on the right path and have a huge advantage starting out as I don't need to lose much fat, just broaden up. My trainer says I need to not worry either, just be patient and persistent. Again, not looking to be a body builder.
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    Nov 19, 2012 7:43 PM GMT
    When you puke, pass out, or wipeout like I did today on the bike, then you've done too much cardio.
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    Nov 19, 2012 7:57 PM GMT
    timshel saidI started a new regimen.

    I was thinking of swimming on the off days for 45 mins. - 1 hour.. I want to build up my swimming strength and speed as well as build at least 10 lbs. of muscle.

    Again, not looking to be a body builder.


    Yeah, yeah....that's what they all say. "I don't want to get big". Then 4 years later they gained 20 lbs of musle and looking all swole on RJ

    You probably don't want to be swimming on your off days especially for that long if you're trying to gain 10 lbs of muscle. Not yet atleast...

    But you can do some cardio after your workout for up to 30 minutes. Same as on your off days. Another thing would be to workout, rest the next day, then swim/cardio combinations for an hour the next day then workout. Or workout, swim, rest. Workout/rest/swim..etc.

    Remember, you're growing when you're resting, not swimming.
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    Nov 19, 2012 8:44 PM GMT
    paulflexes saidWhen you puke, pass out, or wipeout like I did today on the bike, then you've done too much cardio.


    Of 31,000 posts, how many were worth a damn?
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    Nov 19, 2012 8:50 PM GMT
    FuzzyPecs25 said
    timshel saidI started a new regimen.

    I was thinking of swimming on the off days for 45 mins. - 1 hour.. I want to build up my swimming strength and speed as well as build at least 10 lbs. of muscle.

    Again, not looking to be a body builder.


    Yeah, yeah....that's what they all say. "I don't want to get big". Then 4 years later they gained 20 lbs of musle and looking all swole on RJ

    You probably don't want to be swimming on your off days especially for that long if you're trying to gain 10 lbs of muscle. Not yet atleast...

    But you can do some cardio after your workout for up to 30 minutes. Same as on your off days. Another thing would be to workout, rest the next day, then swim/cardio combinations for an hour the next day then workout. Or workout, swim, rest. Workout/rest/swim..etc.

    Remember, you're growing when you're resting, not swimming.


    Well Im spending $15 more a month to be able to use the pool so Id really prefer to use ot.. Thanks for your advice
  • kevmoran

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    Nov 19, 2012 8:57 PM GMT
    I didn't read the post because I'm lazy. But I don't like guys to be real cut up and defined, soft muscle is the best muscle. If it hurts to lay my head on your chest it's not fun!

    That's just my two cents. That being said I run about 10 miles a day so do as I say... not as I do.
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    Nov 19, 2012 9:07 PM GMT
    kevmoran saidI didn't read the post because I'm lazy. But I don't like guys to be real cut up and defined, soft muscle is the best muscle. If it hurts to lay my head on your chest it's not fun!

    That's just my two cents. That being said I run about 10 miles a day so do as I say... not as I do.


    Soft muscle? icon_neutral.gif

    10 miles every day? Your feet must look like pancakes! I run 10-12 miles a few times a month and my left foot is killing me. I was using vibrams though.. Never again
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    Nov 19, 2012 9:14 PM GMT
    I don't think there is a really good, specific answer to your question; however, I think the basic adage "don't do anything in your training today that keeps you from training tomorrow" is the best I can offer. If you're doing so much work that you're not resting and recovering, then it's too much. Otherwise, have fun.
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    Nov 19, 2012 11:47 PM GMT
    timshel said
    kevmoran saidI didn't read the post because I'm lazy. But I don't like guys to be real cut up and defined, soft muscle is the best muscle. If it hurts to lay my head on your chest it's not fun!

    That's just my two cents. That being said I run about 10 miles a day so do as I say... not as I do.


    Soft muscle? icon_neutral.gif

    10 miles every day? Your feet must look like pancakes! I run 10-12 miles a few times a month and my left foot is killing me. I was using vibrams though.. Never again


    Disclaimer that should come with Vibrams (the foot-looking ones I mean): DO NOT USE UNLESS YOU HAVE TRAINED FOR THEM. When you take away all the support structures and "elevations" you start engaging stabilizers and other muscles that were not previously in use (especially if you're using, say, a Nike Shox or something like that). It's a completely different footfall/impact. If you want to progress into a natural run (vs the Nike cushion-ey run) then you should find an intermediary to work towards the natural foot. I used an in-between for a year (Saucony makes a great one). Drop your distance of majorly at the beginning, so if you run 12 miles normally, maybe do 3 in the new shoes. Maybe 2. Let your body tell you when it feels funny. Then after you get your distance back up in the new running style, then drop down to something like the Vibrams, otherwise you're just setting yourself up for injury.

    Sorry for being off topic though icon_razz.gif
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    Nov 20, 2012 2:14 AM GMT
    leto82 said
    timshel said
    kevmoran saidI didn't read the post because I'm lazy. But I don't like guys to be real cut up and defined, soft muscle is the best muscle. If it hurts to lay my head on your chest it's not fun!

    That's just my two cents. That being said I run about 10 miles a day so do as I say... not as I do.


    Soft muscle? icon_neutral.gif

    10 miles every day? Your feet must look like pancakes! I run 10-12 miles a few times a month and my left foot is killing me. I was using vibrams though.. Never again


    Disclaimer that should come with Vibrams (the foot-looking ones I mean): DO NOT USE UNLESS YOU HAVE TRAINED FOR THEM. When you take away all the support structures and "elevations" you start engaging stabilizers and other muscles that were not previously in use (especially if you're using, say, a Nike Shox or something like that). It's a completely different footfall/impact. If you want to progress into a natural run (vs the Nike cushion-ey run) then you should find an intermediary to work towards the natural foot. I used an in-between for a year (Saucony makes a great one). Drop your distance of majorly at the beginning, so if you run 12 miles normally, maybe do 3 in the new shoes. Maybe 2. Let your body tell you when it feels funny. Then after you get your distance back up in the new running style, then drop down to something like the Vibrams, otherwise you're just setting yourself up for injury.

    Sorry for being off topic though icon_razz.gif


    Great advice-- I wish I would have known that beforehand. I have another post about the horrible pain I'm experiencing on my left foot. Since I have stopped running and switched to swimming I am no longer in pain. I'm gonna get some new shoes for my bday
  • kevmoran

    Posts: 1543

    Nov 20, 2012 5:11 AM GMT
    Also a disclaimer: Many people cannot run with the barefoot shoes. I ran cross country for years and I can't use anything less then high structure shoes. I would say go to a SecondSole or any other running store and have them look at your feet and choose a good shoe for you. The pain may not just be from running but specifically your shoe. If you're one of those lucky few who can comfortably run without support that's great but most of us will have to stick with our Nikes.
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    Nov 20, 2012 5:51 AM GMT
    I think you're fine doing cardio on your off days, or at least six hours after you lift on lifting days. It's when you do both consecutively, because aerobic and anaerobic activity work in opposition to each other, that you're most at risk for derailing muscle gain.
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    Nov 20, 2012 6:54 AM GMT
    kevmoran saidAlso a disclaimer: Many people cannot run with the barefoot shoes. I ran cross country for years and I can't use anything less then high structure shoes. I would say go to a SecondSole or any other running store and have them look at your feet and choose a good shoe for you. The pain may not just be from running but specifically your shoe. If you're one of those lucky few who can comfortably run without support that's great but most of us will have to stick with our Nikes.


    But I read that cavemen run with barefeet so I totally had to have them icon_eek.gif
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    Nov 20, 2012 6:55 AM GMT
    eagermuscle saidI think you're fine doing cardio on your off days, or at least six hours after you lift on lifting days. It's when you do both consecutively, because aerobic and anaerobic activity work in opposition to each other, that you're most at risk for derailing muscle gain.


    That's what my trainer said today.. as long as I eat more I can train more and not have to worry about when I should or shouldn't be doing a workout. I tend to overthink things.
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    Nov 20, 2012 5:06 PM GMT
    MuchMoreThanMuscle said

    And lastly, and most importantly;

    Have any pics of you in a skimpy Speedo perhaps to share? icon_twisted.gif


    Thanks for reminding me.. Been meaning to do that icon_wink.gif
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    Nov 20, 2012 5:18 PM GMT
    Transitioning to barefoot running requires you to wean into it and changing the way you run as I've heard from professionals.

    How long have you used your vibrams? Are you landing on your forefoot/midfoot?
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    Nov 20, 2012 8:22 PM GMT
    MuchMoreThanMuscle saidYou might want to consider throwing in some powerlifting movements into your program. Squatting and power deadlifts are great for stimulating growth.


    Deadlifts already on my list
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    Nov 20, 2012 9:37 PM GMT
    timshel said
    paulflexes saidWhen you puke, pass out, or wipeout like I did today on the bike, then you've done too much cardio.


    Of 31,000 posts, how many were worth a damn?
    42
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    Nov 21, 2012 5:40 AM GMT
    paulflexes saidWhen you puke, pass out, or wipeout like I did today on the bike, then you've done too much cardio.


    That just means you have enough for one more lap.
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    Nov 21, 2012 7:22 PM GMT
    paulflexes saidWhen you puke, pass out, or wipeout like I did today on the bike, then you've done too much cardio.


    Up to a mile now are ya? Congratulatons!