View Full Version : How much cardio is everyoone doing?
11-25-2009, 04:52 PM
Im tinkering with the idea of going down to 242. I know if i do this the 2 short walks I do a weekarent going to cut. Im def wearry about doing too much but I know its a neccesary evil. So....Any one have any ideas on whats enough, but not too much?
11-25-2009, 04:54 PM
I usually hop on the bike for 20 mins after bench days.
11-25-2009, 05:13 PM
I walk my dog 30 minutes a day at a good pace. Doesn't seem to have any effect on my lifts.
Ride the bike eod 30 min. and then do abs.On my non lifting days
11-25-2009, 05:50 PM
I usually do 5-10mins on the Treadmill, Recumbent Bike, or Elliptical before every workout. I normally don't have to do alot of cardio to keep my bodyweight down.
11-25-2009, 06:00 PM
In the summers, cutting my grass front yard one day and back yard another day each week. About 30-40 minutes each. During the school year, walking my P.E. classes out and back to our playground (weather permitting) 200yds each way. Times 9 classes = 2.25 miles approx. / day. That's about it for me normally...an occasional dog walk. To drop from 275s to 242s I'd definately have to add 20-30 minutes of faster treadmill walking to make it effectively.
11-25-2009, 06:17 PM
20-30 minutes 5 days a week. its usually 30 every day but squat day. its nothing fast. I go at the speed I want, sometime I feel like I could actually walk faster other days I have a decent pace. I just make sure I dedicate the time to some sort of cardio otherwise that time would be spent sitting in my car or at a desk.
11-26-2009, 07:19 AM
Scott, maybe diet is the way to go and not so much extra cardio?
11-26-2009, 08:02 AM
30 minutes of ellipical in the morning, and 30 minutes of inclined walking in the afternoon.
I've found that doing inclined walks on a treadmill revs my heartrate more than running. I'm sweating more and it doesn't beat my joints up like running. Get a brisk walk going, warm up a few minutes, then crank it up five degrees, hold that a couple of minutes, and then bump it a degree every minute till you get to a max (the treadmill I use goes to 15 degrees). Hold that max for about four or five minutes, then drop it a degree every minute.
I've managed to drop my body fat from 15.6 in March to 13.2 percent yesterday (caliper testing performed).
Give that a shot for a few weeks and see what it does.
11-26-2009, 08:48 AM
My weight drops a lot during the school year, because I do so much walking. Take walking at work + climbing stairs and walking a good ways at school, and I can go from 310 or so to under 300, while eating the same, if not more.
11-26-2009, 09:54 AM
def more on the diet side than cardio side i believe.
I'm obviously not doing enough. Had to dig a deep hole today. 15 minutes into swinging the pick-ax I was pretty much toasted... Gotta fix that. With winter coming, there'll at least be wood to split.
11-27-2009, 05:44 AM
I spin 3 times a week plus stairs outdoors(climbing,sprinting).I do this at a church where there's uncountable stairs.Have counted how many yet,but,there's a yeck of a lot'
11-27-2009, 06:05 AM
I jump rope and really don't mind it at all. I hate running!!
The rope is great for cardio and coordination. I am not in the best shape now so I do it like this..
Walk for 10mins on the treadmill to warm up then step off and jump rope for 60 seconds then walk for 60 seconds. Repeat that 10-20 times.
11-27-2009, 06:38 AM
I've been doing 30min on bike 120bpm x 2 wk, with one 148bpm x 1wk
11-27-2009, 07:14 AM
I've been doing 20-30min about 4x's per week for awhile now. I enjoy the increased level of conditioning that the cardio brings.
11-27-2009, 07:23 AM
I stopped doing it all together to get my BW up some. I was in the low 190's and I compete at 198. I gained 60lbs on my total and 10lbs but I feel completely out of shape. Any sets over 3 reps feel like cardio. I'm not going in a meet till March so it time to get in shape. I'm going to start with running 2 miles 2-3 times a week and throw in some complexes. I started a Sheiko reduced volume cycle to help adjust for the increased GPP.
11-27-2009, 04:45 PM
5km, 3x a week @ 23/24min pace
11-27-2009, 10:49 PM
outside sled work is about it
11-28-2009, 06:50 AM
I take about 4-5 leisurely walks with my dog a week. I often wear a weight vest while doing it. I miss my treadmill. The damned thing has been under repair for about two months. I just purchased a Prowler. I can't wait to start pushing that thing.
Ben F Burgess
11-28-2009, 07:36 AM
When i started using Sheiko cycles i had to up my GPP massively to handle the volume...
1st i tried walking for 45 mins 3x/wk...this left me plenty energy in the tank for my lifting but is boring takes forever and didnt improve my GPP that much
2nd i tried doing complexes and hill sprints etc. My GPP soared but it beat my CNS the ***** up and i burnt out fast and had to deload too often.
Now i am doing ~20 mins of kettlebells twice a week and doing a 30 min walk once a week. The KBs have bumped my conditioning up a TON, my lifts have gone up, my BF has come right down and my recovery in and out of the gym is way better. The best thing is that KBs are pretty fun to do - its kinda like lifting anyway, you just get out of breath more. I thought that KBs were another fitness fad and couldnt see how they differed much from a DB but they are a great tool for PL conditioning IMO.
11-28-2009, 10:50 AM
I do the same old guy thing as Buddy - lawn mow at a fast clip in the summer,
but I also get to snow shovel in the winter.
Get a recumbent bike, you can knock off 30 min watching TV 2-3 times/week
11-28-2009, 11:38 AM
I have been doing on average probably between 3-4 lots of cardio a week in addition to my weights, sometimes at the end of my weights session or sometimes on a different day altogether. Generally I do 20-30 minutes after weights if I have time or up to an hour (3 x 20mins on different machines) on a non-weight day. I've been getting the most results from HIIT on the bike but if I do this, 20 minutes is all I need 'cause it's damn hard work. Just need some inspiring music. Eye of the Tiger works well! haha. I also use the elliptical, stepper, Arc Trainer, the stairs at the grandstand and maybe once or twice a month I run a horribly wicked stair run at my local mountain. I don't do any boxing drills but maybe you'd enjoy these? I lost nearly 29lb in 6 months of doing my weights and combination cardio. Completely worth all the hard work and sweat.
11-28-2009, 02:25 PM
i have an update. I switched up from light cardio to jump rope! Its almost like HIIT I can only do a few revolutions of the rope before I catch it on my feet and I have to restart and its been great for losing some extra weight so far. As I get more advanced I hope to jump rope in various fashions for about 30 minutes a day, right now its about 5-10 depending on my patience lol.
11-28-2009, 04:23 PM
Thanks for chiming in everybody!
11-28-2009, 07:12 PM
hey scott,,been doing interval training as the following
day 1--20 minutes--run at 3/4 sprint -walk back and then run again
day 2-15 min prowler(use 150lbs)- 3/4 sprint(about 250 feet) wait 2 min then go back at, etc
day 3- same as day 1 but with 20 lb weight vest--
day 4- same as day 2
of course my diet played a part but in the last 6 months went from 328 to 305 with hardly any strenght loss..feel the shorter intense interval stuff lets me keep my muscle, burns a good amount of calories and gets me in great shape..GOD BLESS
11-28-2009, 09:04 PM
I would stick with sprints, sled, prowler, etc. Cardio at too high of levels will send athletes into a catabolic state, while teaching the muscle fibers to fire slowly. Sprints are way better for the endocrine system, and results.
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