A.T. Question

S

sixdays

0
I am new to this site, but thought someone would give me some advice.. regarding Anaerobic Threshold. How accurate is the Age/Activity estimate, i.e. subtract age from 180 and then add 10 if exercising 4 days x week??? I would like to cut my % of fat by 2 %. Anyone have any thoughts for my cardio workouts to do this??? Weight training is 3 days and cardio is 3 days.
Thanks in advance!
 
First of all, make sure you're not training too much. Second, clean up your diet. I just had to say because that's the most important thing by far, though it doesn't have anything too do with your question. Third, try different things. Have you read about HIIT? Anything from that to 45 min. jogs and you can't go too wrong.

About your question: I bet it isn't too bad of a basic guideline. But try different things and learn what's best for you.
 
I don't understand why you're connecting anaerobic threshold to a drop in body fat percentage; they have nothing to do with each other. If you're wanting to increase your anaerobic threshold that's a completely different animal than wanting to drop body fat.

If you're wanting to increase your anaerobic capacity, then you need to design your cardio around sprinting. If you want to decrease body fat, wellll...you could do that with sprinting also.
 
Hmm, well your anaerobic threshold is not something you want to shoot for if you want to decrease your body fat %. You want to shoot for your aerobic zone. Now that is 65-75% of your target heart rate. To find your target heart rate you subtract your age from 220.

But forget the numbers for a moment. If you want serious results, you need to eat clean. Dropping 2% body fat is going to require a nutrition and fitness program. Your nutrition should be as clean as possible (5-6 small meals throughout the day, a protein and carb with each meal, lots of water, etc). Be sure you rest adequately too (includes sleeping and rest days between working out).

For your fitness program- you didn't give us any stats about your situation. How tall are you? What do you weigh? What is your current fitness routine? etc.

Generally you want to strength train each muscle group 1-2 times per week. Your cardio can be done 3-5 days per week, but should vary in intensity levels.
 
Thanks to all three of you for advice. I am female, 40 yrs., 5'9", 131 pounds with 19.5% body fat. My goal is 17% body fat.

Example routine would be Arms- Monday, Cardio-Tuesday, Legs- Wed, Cardio-Thurs and Arms- Friday... Then switch to Legs on Monday, Cardio Tuesday, Arms-Wed, Cardio-Thurs and Legs on Friday. So basically in a 2 weeks- I do upper body three times and Legs Three times. Weights are mod/heavy. (want to build the muscle) because I am so tall, it is hard to see muscle on me. But I do see a little improvement.
Cardio is walking on Treadmill and stairs... I do intervals mostly... Walk with incline so my heart rate is about 145-160 and then for 1 minute at 175 to 180.... Is that right??? Total I do about 30 minutes of Cardio.

My eating is my one downfall, and each one of you said to clean it up. So that must be where I am failing. Any advice would be SOOO welcome.

Because I am built the way I am, I find it hard to talk to anyone about me improving. My friends all tell me to shut up about my 2% body fat that I need to lose. They need to lose more... Not very many of my friends (women) want to train like I do. My husband is proud of me that I want to improve, even though he thinks I look good the way I am.

Thanks for letting me "talk".



Trainer Lynn said:
Hmm, well your anaerobic threshold is not something you want to shoot for if you want to decrease your body fat %. You want to shoot for your aerobic zone. Now that is 65-75% of your target heart rate. To find your target heart rate you subtract your age from 220.

But forget the numbers for a moment. If you want serious results, you need to eat clean. Dropping 2% body fat is going to require a nutrition and fitness program. Your nutrition should be as clean as possible (5-6 small meals throughout the day, a protein and carb with each meal, lots of water, etc). Be sure you rest adequately too (includes sleeping and rest days between working out).

For your fitness program- you didn't give us any stats about your situation. How tall are you? What do you weigh? What is your current fitness routine? etc.

Generally you want to strength train each muscle group 1-2 times per week. Your cardio can be done 3-5 days per week, but should vary in intensity levels.
Click to expand...
 
I'm with the eating clean. Visit www.johnberardi.com and www.bodyrecomposition.com for nutritional advice.

I'm kinda gonna go against the grain on the cardio for fat loss. Although the old low to mid intensity steady state has been tried and true for burning fat, I like to take a different approach and add sprinting if possible.

I've seen many get "cut up" using sprints as their form of cardio over tracking heart rate maxs. Although I typically use this with athletes, the 100 yard sprints does wonders for body composition due to EPOC expenditure. Even though sprinting is an anaerobic activity, it leads to a greater over all calorie expenditure and that has the greatest impact on whether you lose or gain weight.

But if you eat "clean", strength train, and any form of cardio you're already ahead of the game.

I don't see any chest or back on your workouts.
You might take a gander at this workout--->
http://www.ruggedmag.com/index.php?type=Article&i=17&a=6
 
Thanks so much for your email. I am looking at your suggestions over the web. About sprinting... because of two kiddos, I can't sprint... If you know what I mean. If you don't, let's just say it is a bladder issue. ha.

But I usually jog on the treadmill with the incline at 15 for at least 30 seconds to 1 min. That is how I get my heart rate up to 180 or so.

The last email that I read stated, "you are as old as you feel" - that is funny because on Monday, I threw my back out during heavy hack squats. No workout this week but hopefully will start again on Tuesday. Chiropractor today and tomorrow will certainly help. So right now, I am certainly feeling my age. Thanks for the advice.
Also, Chest and back are included in my upper body workout.

HAve a good Friday!

evolution said:
I'm with the eating clean. Visit www.johnberardi.com and www.bodyrecomposition.com for nutritional advice.

I'm kinda gonna go against the grain on the cardio for fat loss. Although the old low to mid intensity steady state has been tried and true for burning fat, I like to take a different approach and add sprinting if possible.

I've seen many get "cut up" using sprints as their form of cardio over tracking heart rate maxs. Although I typically use this with athletes, the 100 yard sprints does wonders for body composition due to EPOC expenditure. Even though sprinting is an anaerobic activity, it leads to a greater over all calorie expenditure and that has the greatest impact on whether you lose or gain weight.

But if you eat "clean", strength train, and any form of cardio you're already ahead of the game.

I don't see any chest or back on your workouts.
You might take a gander at this workout--->
http://www.ruggedmag.com/index.php?type=Article&i=17&a=6
Click to expand...
 
Hi Sixdays.

You have some great stats! Good job on all you have accomplished so far, and with two kids! :D

I like your routine. My only question is one that another poster mentioned- you say you do arms and legs- but does that include back, chest, and abs??

Your cardio could be changed slightly. As one poster mentioned above sprinting works for him/her. Varying your cardio levels is a MUST for anyone. You should incorporate a low and long day (60 minute walk) and a short and high day (15 minutes of HIIT) and a few medium days (30 minutes at medium intensity). I noticed you only have two days of cardio in your program. You could always add another day or so :)

Good luck!
 
Thanks so much for your comment.
To clarify my workout: My upper body inlcudes Back, Shoulders, Chest, Biceps and Triceps... My lower body includes Quads, Hamstrings, Glutes,Calves along with Abs.
My cardio is normally 3 days a week.-Tuesday, Thursday and Sat.

I am going to take your advice and change up the cardio with some long, some short and intense. I can do HIIT on the treadmill with inclines and faster speed and on the stairmaster without having to run.

I will let you know how things go, once I get my back in order. Can barely walk. Pain is so intense. Chiropractor says my pelvic bone on the right side is lower than the order. Been adjusted 4 times already since Thursday. I am praying that I am better by Monday.
Have a great rest of the weekend and thanks for everyone's advice!!!!!


Trainer Lynn said:
Hi Sixdays.

You have some great stats! Good job on all you have accomplished so far, and with two kids! :D

I like your routine. My only question is one that another poster mentioned- you say you do arms and legs- but does that include back, chest, and abs??

Your cardio could be changed slightly. As one poster mentioned above sprinting works for him/her. Varying your cardio levels is a MUST for anyone. You should incorporate a low and long day (60 minute walk) and a short and high day (15 minutes of HIIT) and a few medium days (30 minutes at medium intensity). I noticed you only have two days of cardio in your program. You could always add another day or so :)

Good luck!
Click to expand...
 
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