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Too much cardio?
doug
#1 Posted : Tuesday, May 25, 2010 8:02:51 AM(UTC)
Rank: Newbie
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Joined: 5/25/2010(UTC)
Posts: 1
Location: Queens
Hello all,
I am in my 8 month of training and I have about 6 months of cutting I have been doing.

I have dropped about 35lbs since I started.

I have been weight training 4 days a week and running for about 25-40 mins every day except sundays up until this month.

This month I have been doing cardio 7 days a week and twice daily on the 4 days I weight train.

I was just wondering if I am doing too much cardio.

I also wonder at what rate should I be running.

I usually start at 4mph to warm up and increase the speed 0.5 every 5 mins. For example, the first 5 mins I would start at 4.0mph, then once I hit 5 mins I increase the speed to 4.5mph then after another 5 mins I go up to 5.0mph till I reach about 30 mins which by then I am really exhausted and tired!!!!

I was looking around and noticed that us bodybuilders should be doing LIT Cardio? Is this low intense training? If so what exactly would you call low intense? Walking? I was told we need to get our heart rate up but walking doesnt do much to me. I always thought we needed to keep pushing ourselves to increase speed when doing cardio. More speed = more fat burned.

Any how. Can someone help me out here? Am I doing too much cardio? I am still not happy with my bodyfat around my waist. Is twice a day ok? Should I take the weekends off? How fast should I be pasting myself to get the most effective fat burn?

THanks alot!!
Guest
#2 Posted : Tuesday, May 25, 2010 8:03:48 AM(UTC)
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Joined: 10/8/2009(UTC)
Posts: 8
Since you still want to cut fat, I would recommend 40-50 mins of cardio 4X, maybe 5X per week, done at variable intensity levels, either first thing in AM or right after your lifting session. Many people prefer to do cardio on non-lifting days only. Intensity levels are approx: LIT 60-70 % of max (220 less your age X60 or 70%), MIT is about 70-80% and HIT 80-85%. You can either buy a heart rate monitor or most cardio equipment have sensors in the handles, although they can be inaccurate. I would mix up the cardio - do intervals one day ( 2 mins fast paced HIT followed by 1 min slower LIT pattern) LIT the next day or after a lifting session, then maybe HIT the next day, etc. the settings on your treamill will vary from person to person in regards to heart rate. For example, I may have to set it on high incline to get heart rate to desired range and you might just need level but at higher speed. Cardio, when done consistently, has many benefits, some of which are obvious like a healthy heart and CV system, and non-obvious such as improved blood oxygen levels which help you with intensity levels while lifting, especially with legs, and you will recover faster from lifting sessions.

PS - congrats on your weight loss so far
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Weight 207 lbs
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