How much cardio should I be doing?

  • onlyawhisper

    Posts: 61

    Feb 12, 2016 4:00 PM GMT
    I've never really done weight training before, but I'm on my 3rd week of it since I signed up at the gym and my friend has been helping me. I feel great and have lost a few pounds (I'm also doing Weight Watchers).

    However, my friend doesn't like to do much cardio and I feel like I need it. I've used the Precor machine (it's like a really intense elliptical) and it really makes me break a sweat.

    How much cardio should I be doing to maximize fat burning and drop pounds?

    EDIT: Crap, this is in the wrong section. Is there a way to have this thread moved?
  • HottJoe

    Posts: 21366

    Feb 12, 2016 6:26 PM GMT
    The only thing that's going to get you the ripped Adonis-bod is free weights. Cardio is for the heart, and all you really need for that is to walk your dog every day. Plus, it's good for the dog!icon_razz.gif
  • onlyawhisper

    Posts: 61

    Feb 12, 2016 10:36 PM GMT
    HottJoe saidThe only thing that's going to get you the ripped Adonis-bod is free weights. Cardio is for the heart, and all you really need for that is to walk your dog every day. Plus, it's good for the dog!icon_razz.gif


    I hear a lot of people telling me that I might see the number on the scale go up, because I'll be gaining muscle. Yes, I want to do gain muscle and get ripped, but I need to shed pounds. I'm like 233 and I'm only 5'9". A lot of people tell me that they don't believe that I weigh that much because I don't look it, but I just feel like it's not a healthy weight for me. Will the free weights help me shed those pounds? Everyone keeps telling me to do mostly cardio, but I figured I'd get the opinion of some of the more knowledgeable guys on here.
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    Feb 12, 2016 11:29 PM GMT
    HottJoe saidThe only thing that's going to get you the ripped Adonis-bod is free weights. Cardio is for the heart, and all you really need for that is to walk your dog every day. Plus, it's good for the dog!icon_razz.gif


    One can do HIIT. Also, cardio can promote neurogenesis, ie the production of new brain cells in the hippocampus. Aerobic exercise, and this has to be consistent, can allow neurogenesis to happen.

    Yeah and also good for the heart. You can be an Adonis-bod but your heart might suffer if you do ZERO cardio. Cholesterol, the good ones, can increase with aerobic exercise.

    Mixture of free weights,, resistance training and cardio.

    edit
    http://www.eurekalert.org/pub_releases/2016-02/aof-sae020816.php
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    Feb 12, 2016 11:52 PM GMT
    Half an hour in the evening followed by a protein shake.
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    Feb 14, 2016 7:24 PM GMT
    Typically 150 minutes of cardio work is recommended for heart health. Keep your heart rate between 60-80% of maximum. Don't get all excited about heart rate. Perceived exertion is a better measure anyway. Below 60% you can sing. Between 60-80% you can have a conversation with a friend. Above 80% you're too busy sucking air to talk. Because you are burning more calories than before you will lose weight initially. Once your metabolism adjusts, the weight loss will cease.
  • onlyawhisper

    Posts: 61

    Feb 14, 2016 9:16 PM GMT
    jimib saidTypically 150 minutes of cardio work is recommended for heart health. Keep your heart rate between 60-80% of maximum. Don't get all excited about heart rate. Perceived exertion is a better measure anyway. Below 60% you can sing. Between 60-80% you can have a conversation with a friend. Above 80% you're too busy sucking air to talk. Because you are burning more calories than before you will lose weight initially. Once your metabolism adjusts, the weight loss will cease.


    Is this 150 minutes per day? And how many days per week?
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    Feb 14, 2016 10:19 PM GMT
    amt811 said
    jimib saidTypically 150 minutes of cardio work is recommended for heart health. Keep your heart rate between 60-80% of maximum. Don't get all excited about heart rate. Perceived exertion is a better measure anyway. Below 60% you can sing. Between 60-80% you can have a conversation with a friend. Above 80% you're too busy sucking air to talk. Because you are burning more calories than before you will lose weight initially. Once your metabolism adjusts, the weight loss will cease.


    Is this 150 minutes per day? And how many days per week?


    150 minutes a week, 30 minutes a day.
  • buddycat

    Posts: 1874

    Feb 15, 2016 12:39 AM GMT
    Since you are doing weight watchers, I would do cardio a half an hour a day. Cardio helps you lose weight, weight training causes you to build muscles. Some are naturally thin, so they don't do anything to keep fat and weight down. If that is not you, do cardio a half an hour a day. You can do cardio everyday. Building muscle is also good since muscles burn calories even when you are still. If you are working on your abs, cardio is good to remove the fat around there to get your abs to show. I dropped 55 lbs pretty quickly doing a little weight training, cardio twice a day, and changing my diet a little.
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    Feb 15, 2016 4:53 AM GMT
    bon_pan saidHalf an hour in the evening followed by a protein shake.


    lol that is like the most bro science type advice I have ever heard.

    OP loosing weight (fat) come from eating less food than your body needs to maintain your current body weight, and expelling more calories through exercise (cardio), usually a combination of the two. Ideally you start out doing no cardio and just eat in a caloric deficit, when you stall add in like 2-3 15hiit sessions a week. When you stall again either lower your calories or up the cardio a little by maybe 5min each session or add in another session. When you stall again lower calories or up cardio.... repeat till desired level of body fat, then reverse diet to stay as lean as possible while eventually building muscle.
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    Feb 15, 2016 8:43 AM GMT
    Cardio is crucial not only to burn calories but to reduce the risk of a range of diseases - heart attacks, strokes,dementia and some cancers.

    ACSM recommends for health that we do 150 mins of moderate intensity cardio a week or 75 mins of high intensity - this is just for basic good health. Moderate is working at an effort level where you can hold a conversation. High intensity is the level at which you cannot complete a sentence. Moderate is working at 65 - 77% of maximum heart rate and high is above 77%. Maximum heart rate is 220 minus your age (although as you get fitter this needs to be modified.

    I do 50mins of high intensity cardio twice a week and maintain a mean heart rate for that time of 85-90% max heart rate.

    What we do when we are not in the gym is also vital - always use stairs rather than elevators, don't sit for more than 40 mins without walking about, use the phone standing up, park your car 2 or 3 mins walk away from where you want to be and so on. We are designed to move!

    Resistance work is also essential if you want to get lean and defined.

  • HottJoe

    Posts: 21366

    Feb 15, 2016 6:39 PM GMT
    fitolderguy saidCardio is crucial not only to burn calories but to reduce the risk of a range of diseases - heart attacks, strokes,dementia and some cancers.

    ACSM recommends for health that we do 150 mins of moderate intensity cardio a week or 75 mins of high intensity - this is just for basic good health. Moderate is working at an effort level where you can hold a conversation. High intensity is the level at which you cannot complete a sentence. Moderate is working at 65 - 77% of maximum heart rate and high is above 77%. Maximum heart rate is 220 minus your age (although as you get fitter this needs to be modified.

    I do 50mins of high intensity cardio twice a week and maintain a mean heart rate for that time of 85-90% max heart rate.

    What we do when we are not in the gym is also vital - always use stairs rather than elevators, don't sit for more than 40 mins without walking about, use the phone standing up, park your car 2 or 3 mins walk away from where you want to be and so on. We are designed to move!

    Resistance work is also essential if you want to get lean and defined.


    Nice advice!
  • HottJoe

    Posts: 21366

    Feb 15, 2016 6:41 PM GMT
    1285pytk said
    HottJoe saidThe only thing that's going to get you the ripped Adonis-bod is free weights. Cardio is for the heart, and all you really need for that is to walk your dog every day. Plus, it's good for the dog!icon_razz.gif


    One can do HIIT. Also, cardio can promote neurogenesis, ie the production of new brain cells in the hippocampus. Aerobic exercise, and this has to be consistent, can allow neurogenesis to happen.

    Yeah and also good for the heart. You can be an Adonis-bod but your heart might suffer if you do ZERO cardio. Cholesterol, the good ones, can increase with aerobic exercise.

    Mixture of free weights,, resistance training and cardio.

    edit
    http://www.eurekalert.org/pub_releases/2016-02/aof-sae020816.php

    I don't think I get ZERO cardio. I'm very active throughout the day.
  • badbug

    Posts: 800

    Feb 16, 2016 8:32 AM GMT

    Reminds me of one of my favourite Anthony Jeselnik jokes:


    My girlfriend is always going on about how she's addicted to chocolate. How much she needs chocolate, how she can't live without chocolate, how she craves and wants chocolate. Finally, i had enough of her claiming she was addicted to chocolate.....so i drove her to a crack house. There was this really skinny crack head out front on the street, i pointed to her and said: "there, you see that....why can't you be skinny like her?"