Cardio..

samaldaas1 · Jan 17, 2006

What are some cardio work outs, then you can do at home without any machiens, like can u name every single cardio work out..

meganl · Jan 17, 2006

running
skipping
swimming
aerobics of the tv
dvd/video areobics
HIIT
climbing stairs
lots really

~LV~ · Jan 17, 2006

Elliptical machine @ 65-75% of your max HR for 45 min will greatly encourage lipolysis, especially in the morning on an empty stomach when glycogen stores are at a low.

Ed Gasket · Jan 17, 2006

itransformed said:
Elliptical machine @ 65-75% of your max HR for 45 min will greatly encourage lipolysis, especially in the morning on an empty stomach when glycogen stores are at a low.

whay are you doing morning cardio on an emty stomach if your long term goal is to gain mass? you will be churning muscle like butter by doing this

~LV~ · Jan 17, 2006

Ed Gasket said:
whay are you doing morning cardio on an emty stomach if your long term goal is to gain mass? you will be churning muscle like butter by doing this

Not if your diet is in check, no you won't. Your body is in a slight fasted state in the morning and doing cardio at 65% of your max HR will encourage your body to use stored fat as its initial fuel source.

malkore · Jan 17, 2006

itransformed said:
Not if your diet is in check, no you won't. Your body is in a slight fasted state in the morning and doing cardio at 65% of your max HR will encourage your body to use stored fat as its initial fuel source.

Actually, they've proved this is false. You won't burn any more calories or fat doing cardio in a fasted state, than, say, if you did it at the end of the day after eating 6 balanced meals.

If your goal is to bulk up, I would down a little whey protien first thing in the morning to get the body back in a positive nitrogen balance...i.e. an 'anabolic' state.

Also, 65% of your max HeartRate is also a myth. 65% of my max heart rate isn't even 120bpm.
65% of your max heart rate is the BEGINNING of the range where the body will burn fat for energy.

My max heart rate is about 190bpm. (217-(.85 x 28) cuz i'm 28 years old) 65% of that is 123bpm. That's not squat for exercise or a cardio workout. A swift walk up a slight incline will get me to 123bpm.

Examples
1. You do 30 mins of cardio at 65% max heart rate. You burn 200 calories, 100 of which were stored fat
2. you do 30 mins of cardio at 85% max heart rate. You burn 260 calories, 120 of which were stored fat

in example one, you got 50% of burned calories from fat. in example two, its only 46% from fat.
However in example two you burned MORE calories, MORE fat, and you actually got a cardiovascular workout, in the same 30 minutes.

Now tell me, which example are you going to follow?

~LV~ · Jan 17, 2006

malkore said:
Actually, they've proved this is false. You won't burn any more calories or fat doing cardio in a fasted state, than, say, if you did it at the end of the day after eating 6 balanced meals.

If your goal is to bulk up, I would down a little whey protien first thing in the morning to get the body back in a positive nitrogen balance...i.e. an 'anabolic' state.

Also, 65% of your max HeartRate is also a myth. 65% of my max heart rate isn't even 120bpm.
65% of your max heart rate is the BEGINNING of the range where the body will burn fat for energy.

My max heart rate is about 190bpm. (217-(.85 x 28) cuz i'm 28 years old) 65% of that is 123bpm. That's not squat for exercise or a cardio workout. A swift walk up a slight incline will get me to 123bpm.

Examples
1. You do 30 mins of cardio at 65% max heart rate. You burn 200 calories, 100 of which were stored fat
2. you do 30 mins of cardio at 85% max heart rate. You burn 260 calories, 120 of which were stored fat

in example one, you got 50% of burned calories from fat. in example two, its only 46% from fat.
However in example two you burned MORE calories, MORE fat, and you actually got a cardiovascular workout, in the same 30 minutes.

Now tell me, which example are you going to follow?

I assume you are saying that in ex 2 there is food being consumed before the cardio activity?

Here is a good way at looking at it to help you better understand it.....

scenario 1.
Picture this, you wake up in the morning and your body is in a slightly fasted state due to low glycogen stores. You perform cardio at 65-75% of your max HR for approx 45 min. Almost every bit of energy being expended will be stored fat.

scenario 2.
Now picture this, you wake up in morning and you consume a whole food meal consisting of mainly protein and carbs. You perform cardio about 30-45 min after your meal at 85% of your max HR for about 45 min.

My question to you would be. How do you figure that you will burn the same amount of stored fat in scenario 1 and scenario 2?

DeX · Jan 18, 2006

Because in the game of 'weight loss' it's not about amount of fat being burned... it's calories in versus calories out... like malkore said about the different zones, if you have a balance meal plan (like you should for losing weight), it doesn't matter how many calories of fat you burn since you are intaking the proper amount.... (and no it doesn't matter about food consumption in his examples... at least i don't think)

Your body is fasting all night long, so then there is no energy there for your body to perform, it would be better to have something high in CHO. The body will work more efficiently when blood glucose levels are normal. Plus, one needs to have glucose available in order for fat oxidation to take place.

~LV~ · Jan 18, 2006

DeX said:
Because in the game of 'weight loss' it's not about amount of fat being burned... it's calories in versus calories out... like malkore said about the different zones, if you have a balance meal plan (like you should for losing weight), it doesn't matter how many calories of fat you burn since you are intaking the proper amount.... (and no it doesn't matter about food consumption in his examples... at least i don't think)

Your body is fasting all night long, so then there is no energy there for your body to perform, it would be better to have something high in CHO. The body will work more efficiently when blood glucose levels are normal. Plus, one needs to have glucose available in order for fat oxidation to take place.

I understand where you guys are coming from completely and we can probably go back and fourth all day on this subject so maybe we can start a thread on this in the future and battle it out.

DeX · Jan 18, 2006

Because there's nothing to argue about, that's why...

Ryofire · Jan 18, 2006

I know for a fact I'm still trying to figure out stuff for myself with the whole staying in shape and getting the body I want but I suggest Karate, Boxing, Tae Kwon Do, Jeet Kune Do espically, and any other type of martial art as a perfect CV workout. I wish you luck Dude and I'll try to help you as well as I can in order to do the best for me you and anyone on this Forum.