brand new here-question on cardio?

[wendyp]

I am using the 12 weeks to fatburning diet and the workout as a guide to switch up my training.

My question is about the cardio recommendations here. If I follow the "Fitness heart rate" which is 60-70% of maximum, my hr will be lower than its been for years while doing cardio. My hr will be from 120-140, in the past year or so I've been doing my running at 150-160. Could keeping my hr lower really give me better cardio results?

What heart rate range do you folks do for cardio fatburning?

[Philia2]

Honestly? Well me personally I don't bother measuring my heart rate while doing cardio.....

I do cardio 6-7 times weekly. Some days it's slow steady cardio and other days it's HIIT.

When I'm doing slow cardio I'm not feeling exhausted or anything and I can talk normally. HIIT is another thing, here I'm pushing myself to the limits (and I've even felt like wanting to vomit several times....)

That's my cardio and it works for me.

[schless]

Well, I'm no expert, but I have always been told that for max fat burn 60-70% is the way to go. Higher than that and you start burning carbs rather than fat. I incorporate both a fat-burning cardio sessions (60-70%) and HIIT into my weekly cardio. I figure that way I hit both the good fat burn as well as improved cardiovascular fitness.

Best is a variety. HIIT and moderate intensity sessions. HOWEVER, remember that while cardio helps you burn calories, DIET & WEIGHT TRAINING are FAR more important when it comes to fat burning. Cardio only burns calories while you're doing it, and perhaps for a short time after. In contrast, weight training keeps the metabolism up for far longer. Not only that, but you build MUSCLE which is your BEST calorie burner EVER, even at rest! The more muscle you have on your body, the more calories you burn even at rest. If you start relying on cardio too heavily, then eventually it starts sending the wrong signals to the brain, telling your body to burn muscle instead of fat. It's an adaptation process your body will go thru in response to too much cardio. Too much tells the body it needs to be light and aerodynamic (like marathon runners). Therefore, it will start burning muscle to drop the "extra weight" cause muscle weighs more than fat. So just remember don't overdo it on the cardio.

Also, while many people advocate moderate intensity cardio to stay in the "fat burning" zone, studies have shown HIIT works better. Why? Because think about it, if you are burning a higher absolute number of calories than you do during moderate intensity cardio, then the percentage of calories burned from fat will be HIGHER anyway, than lower intensity cardio. So in the long run, you actually burn MORE fat calories. Another point to remember is that the body rarely uses just ONE fuel source at a time, it actually utilizes more than one at a time and what percentage of each fuel source it uses is a function of many things, such as how good of shape you are in, weight, body composition, age, gender, etc. So the "fat burning" zone is sort of a simplistic view in itself.

Anyway, getting back to your original question, I really don't think heart rate zone is that important (providing you aren't way out of shape or have any medical conditions) as long as you are feeling at least a little bit of stress when you are exercising, otherwise, personally, I think you are wasting your time because again, DIET & WEIGHT TRAINING are FAR better for fat burning anyway. So if you're going to do cardio, you might as well do it to improve your cardiovascular fitness in addition to burning some extra calories.

Lot of info, but I hope it helps. /forum/images/graemlins/smile.gif

[wendyp]

Your all helping a lot thank you!

I just discovered this site a few weeks ago and have been reading like crazy, so much great information. I especially enjoy the training journals, including yours Krypto!

Nutrition and Strength training are my focus, but I've been doing very little cardio for awhile now because I've been focusing on building muscle with proper food and strength training. But now I really need to focus on fat burning, cause I've gained some fat while gaining muscle!

I got the advice on this site about working in the 60-70%range from info on this website, so I was curious to see what real people are acutally doing for good fatburning results. I want the minimum of cardio for the maximum results!

Just remember focus on your DIET to focus on fat burning, it really works. I've been active all my life, have always done lots of cardio, been speed skating for several years yet I didn't lose any fat until I got my diet in order.

[ QUOTE ]
I want the minimum of cardio for the maximum results!<hr /></blockquote>
http://www.handykult.de/plaudersmilies.de/happy/xyxthumbs.gif

Sprinting works real well, it has a tendency to build muscle while burning a ton of calories!

It works for me anyway, sprinting on wheels that is. My speed skating practices suffice for my cardio. Can't get any better than that! Doing something you love for cardio!

[wendyp]

I agree 100% that it's about the food. I find exercising so much easier than managing my food! I know that's what's kept me from reaching my goals. I really love running, although I am nowhere near as devoted to my cardio as you are to yours Krypto!

After reading so much here about intervals, I'm going to keep doing those instead of lower intensity runs.

Thanks again everyone!

[sicily1962]

<blockquote><font class="small">Posted by: ***********:</font><hr> Just remember focus on your DIET to focus on fat burning, it really works. I didn't lose any fat until I got my diet in order.

<hr /></blockquote>

You hit all the great point Krypto! Good job!
It's 80% of everything you eat. /forum/images/graemlins/shocked.gif

personally, i do 4 ~ 45min sessions a week right now for prep. My diet should do most of the work, but as i get closer, i may need to pump that up a day or two depending on my progress.
Everyone is different, so listen to your body!
Margie

[nikitabiceps]

Hi!

I read your reply &amp; I'm curious. So many people tell me to do cardio for 3-5 times a week. I always try to stay lean while maint. my muscle mass. I know it's an ind. thing based on your own bodytype, goals etc.

How much is too much?

That's something YOU have to find out, for YOU. Basic rules of thumb and guidelines can be given but ultimately, because we are each INDIVIDUALS, we must figure out for ourselves how much is too much.

An example, ectomorphs, those who have a difficult time putting on any kind of mass, would want to keep cardio to a bare minimum if at all in order to retain muscle mass.

Endo's or meso's on the other hand, can get away with more cardio while still retaining their muscle mass.

I'm a pretty good example of being able to do a lot of cardio and not losing my muscle or even having trouble gaining muscle.

See what I mean? It's all gonna depend on the individual.