Cardio twice a day, is it okay?

[presto718]

I just had a HIIT cardio session this morning before work for 30 minutes then lifted weights. I want to go again during my lunch break today. Is it okay to do this or how much time do I need to rest between the two sessions?

Thanks!

[short bus ridah]

if you did the HIIT correctly I dont think you would be able to do it so soon man. How was your intensity? Did you feel like you were about to die at the end. If not you should up the intensity.

[Coz]

When do you train? How often do you do cardio and how often do you do it twice a day?

[Shred]

Unless you are on a serious cutting cycle, cardio twice a day could easily lead to muscle loss. If you can't be talked out of doing it twice a day, I would wait at least 6-8 hours to make sure your body is chemically ready for the added stress.

[kickboxer554]

You have to eat a crapload of food in order to do cardio TWICE a DAY

[presto718]

Okay I'm goning to scrap that idea. I usually train after work around 6:00pm but today I had to go in the moring before work. Thought I could get away with abit more cardio before I pig out this weekend in Montreal.

Thanks guys!

[jdf]

why eat so much more food and how can you figure out how much more to eat with cardio 2x a day - or say lift in the morning and cardio in the evening

[kickboxer554]

Each cardio session burns about 500 calories so times that by two and you have about 1000 burned meaning you will have to eat more to support your muscle.

[Red XIII]

What cardio burns 500 calories!? I have a hard time getting to that unless I'm playin in an intense basketball game... or maybe I do more, I dont really know /forum/images/graemlins/confused.gif

[Trench]

It depends on what your goals are.....if you want to get huge i wouldn't recommend it.

[kickboxer554]

Wait how fast are you going and how much do you weigh?

[Arnorld follower]

if you do intensive cardio there is no way twice a day will be an option! But if you do veyr light the first time and rip it up the second you might be able to if you eat like mad.

[presto718]

Well I did the eliptical machine for 30 minutes and burned about 450 cals. I was thinking of hitting the stationary bike later on in the day at moderate pace for about 20 - 30 minutes. My weight is 132lbs and I take in about 1800 - 2000 cals a day, I don't think I can shovel down anymore food in a day. I especially do not want to lose any muscle either, so I'll stick to cardio once a day when I train.

[LegendaryWatcher]

For real, stick with only one cardio session a day. For one, you are ultra thin and sounds like you could go on a bulk and ditch the cardio altogether. With all of that cardio and the low calories, I am surprised you didn't float away on us bro. With all of that cardio you have been eating your hard earned muscle alive. Believe me, you can shovel down a ton more food my friend, you just have to devise a good diet and chow down.

[jdf]

what is the science for shoveling down more calories with more cardio, say 2x a day for 30min, nothing excessive - esp if it is aerobic - I can't figure this one out - any threads?

I am on a cut and have a photo shoot in 2weeks so I was trying to bump it up a bit. The extra food would just negate the extra calories burned with that second cardio session wouldn't it? ADVICE POR FAVOR!!

[Jedi]

I wouldn't recommend that, cardio is not the only key to loose body fat (if that is your goal). Excessively done can lead to muscle loss as stated above.

[jdf]

why can it lead to muscle loss if yo are technically burning fat during your session? I want to understand the mechanics behind it.

[Jedi]

This is taken from MaxOT cardio article
[ QUOTE ]
Cardiovascular exercise is very important for overall health. No question about it. But too much cardio can certainly impede muscle growth. Cardio impedes muscle growth by taxing the reserves in muscle that would normally be used for growth and repair. Cardio also burns calories that could be used to fuel the muscle growth process.

[/ QUOTE ]

[ QUOTE ]
The higher the intensity of the cardio the greater the fat-loss and the greater the calorie expenditure during the length of exercise. And most importantly, the less of a negative impact it has on muscle breakdown.

Longer duration, lower intensity aerobic exercise tends to impact muscle growth negatively and has less of an effect on fat loss. Though you may burn calories, this type of aerobic exercise derives the majority of the calories burned from lean tissue and less from fat. This is exactly what you don't want.

To minimize cardio's negative effects on muscle growth you must schedule your aerobic sessions as distant in time from your weight training as possible. This means DO NOT do both cardio and weight training in the same workout. Don't do cardio immediately before you weight train and don't do cardio immediately after you weight train. This is how most people do it and it's completely wrong and detrimental to optimal muscle growth.

[/ QUOTE ]

[ QUOTE ]
Energy expenditure during cardio is very misunderstood. What is even more misunderstood is energy expenditure after cardio as a result of the cardio. When doing cardio, the primary energy source your body uses is glycogen. Your body uses very little, if any, fat stores for energy during cardio. Even if you haven't eaten food for several hours your body still uses glycogen as its primary energy source. You must let go of the wrong assumption that you are actually burning fat while you are doing cardio. You are not!

The benefit you get from cardio, from a fat burning standpoint (there are many other health benefits), is its effect on your resting metabolic rate. Your resting metabolic rate is the amount of energy your body expends when you are not exerting yourself, at rest. Cardio training has a dramatic elevating effect on your body's resting metabolic rate.

[/ QUOTE ]

Hope this helps

[jdf]

it helps a lot - here is my summation: HIIT is best for cardio and in moderation, but also include aerobic for your heart, etc - and don't combine with weight training.

one problem, HIIT makes me absolutely crave carbs and feel terrible the rest of the day. why could this be???

[getnbgr]

[ QUOTE ]
This is taken from MaxOT cardio article
[ QUOTE ]
Cardiovascular exercise is very important for overall health. No question about it. But too much cardio can certainly impede muscle growth. Cardio impedes muscle growth by taxing the reserves in muscle that would normally be used for growth and repair. Cardio also burns calories that could be used to fuel the muscle growth process.

[/ QUOTE ]

[ QUOTE ]
The higher the intensity of the cardio the greater the fat-loss and the greater the calorie expenditure during the length of exercise. And most importantly, the less of a negative impact it has on muscle breakdown.

Longer duration, lower intensity aerobic exercise tends to impact muscle growth negatively and has less of an effect on fat loss. Though you may burn calories, this type of aerobic exercise derives the majority of the calories burned from lean tissue and less from fat. This is exactly what you don't want.

To minimize cardio's negative effects on muscle growth you must schedule your aerobic sessions as distant in time from your weight training as possible. This means DO NOT do both cardio and weight training in the same workout. Don't do cardio immediately before you weight train and don't do cardio immediately after you weight train. This is how most people do it and it's completely wrong and detrimental to optimal muscle growth.

[/ QUOTE ]

[ QUOTE ]
Energy expenditure during cardio is very misunderstood. What is even more misunderstood is energy expenditure after cardio as a result of the cardio. When doing cardio, the primary energy source your body uses is glycogen. Your body uses very little, if any, fat stores for energy during cardio. Even if you haven't eaten food for several hours your body still uses glycogen as its primary energy source. You must let go of the wrong assumption that you are actually burning fat while you are doing cardio. You are not!

The benefit you get from cardio, from a fat burning standpoint (there are many other health benefits), is its effect on your resting metabolic rate. Your resting metabolic rate is the amount of energy your body expends when you are not exerting yourself, at rest. Cardio training has a dramatic elevating effect on your body's resting metabolic rate.

[/ QUOTE ]

Hope this helps

[/ QUOTE ]

I've seen articles that say the exact opposite. Check this thread out - http://www.abcbodybuilding.com/forum/favlinker.php?favlinker.php?Cat=&Entry=11850&F_Board=science&Thread=813116&partnumber=&postmarker=

[jdf]

now I am thouroughly confused

[PurposeDriven26]

Here's what I've learned from my experiences. The reason that there is so many different way's to utilize cardio is because everyone responds differently to it. The best way for you to incorporate cardio into your workout is by knowing your body.
I know for my body, I have to do 2-3 time's as much cardio as other people to get cut. It kind of sucks but on the other hand, I can gain muscle much easier then other people.
Just try different things out until you see what your body responds to best.

[jdf]

yup, I think that is some excellent advice - just like with diet, we all respond differently

thanks!

[leann]

i have been in the gym faithfully for the past month now and i get on my tread mill and then i do weigh training then i swim ? am i doing to much. i only swim 4 laps and treadmill 30min walk 15 run 15... i dont watn big muscles i just want to look athletic and fit. ive always been slim but have a jello butt... is doing cadio and weigh training right after okay?or should i weigh train then cardio or does it really matter. all this stuff is so confusing to me...

[kwood34]

don't combine cardio and weight training in one session. If you are going to do both in one day then wait at least 6 hours.

[Grizzly]

This whole long-duration vs HIIT for fat burning is driving me nuts. Seems like everyone has a different opinion on which is better. Like what was said before, I guess you have to figure out what works best for you.

[kwood34]

[ QUOTE ]
This whole long-duration vs HIIT for fat burning is driving me nuts. Seems like everyone has a different opinion on which is better. Like what was said before, I guess you have to figure out what works best for you.

[/ QUOTE ]

Check out the research presented by ABC. Its pretty clear that long duration cardio at 65% of your VO2 max is the most efficient way to burn fat.

[FrankM]

What do you guys think about Tom Venuto's BFFM guide? (http://www.burnthefat.com/).

He does advocate doing cardio twice per day to get more results or break through a plateau, etc.

[John Brown]

[ QUOTE ]
[ QUOTE ]
This is taken from MaxOT cardio article
[ QUOTE ]
Cardiovascular exercise is very important for overall health. No question about it. But too much cardio can certainly impede muscle growth. Cardio impedes muscle growth by taxing the reserves in muscle that would normally be used for growth and repair. Cardio also burns calories that could be used to fuel the muscle growth process.

[/ QUOTE ]

[ QUOTE ]
The higher the intensity of the cardio the greater the fat-loss and the greater the calorie expenditure during the length of exercise. And most importantly, the less of a negative impact it has on muscle breakdown.

Longer duration, lower intensity aerobic exercise tends to impact muscle growth negatively and has less of an effect on fat loss. Though you may burn calories, this type of aerobic exercise derives the majority of the calories burned from lean tissue and less from fat. This is exactly what you don't want.

To minimize cardio's negative effects on muscle growth you must schedule your aerobic sessions as distant in time from your weight training as possible. This means DO NOT do both cardio and weight training in the same workout. Don't do cardio immediately before you weight train and don't do cardio immediately after you weight train. This is how most people do it and it's completely wrong and detrimental to optimal muscle growth.

[/ QUOTE ]

[ QUOTE ]
Energy expenditure during cardio is very misunderstood. What is even more misunderstood is energy expenditure after cardio as a result of the cardio. When doing cardio, the primary energy source your body uses is glycogen. Your body uses very little, if any, fat stores for energy during cardio. Even if you haven't eaten food for several hours your body still uses glycogen as its primary energy source. You must let go of the wrong assumption that you are actually burning fat while you are doing cardio. You are not!

The benefit you get from cardio, from a fat burning standpoint (there are many other health benefits), is its effect on your resting metabolic rate. Your resting metabolic rate is the amount of energy your body expends when you are not exerting yourself, at rest. Cardio training has a dramatic elevating effect on your body's resting metabolic rate.

[/ QUOTE ]

Hope this helps

[/ QUOTE ]

I've seen articles that say the exact opposite. Check this thread out - http://www.abcbodybuilding.com/forum/fav...er=&postmarker= (http://www.abcbodybuilding.com/forum/favlinker.php?favlinker.php?Cat=&Entry=11850&F_Board=science&Thread=813116&partnumber=&postmarker=)

[/ QUOTE ]
i have too. I have also seen both methods employed with success...so logically, both have merit.