Treadmill: im 15 male and fit but i want to burn calories so i can get abs what should my incline be and level of speed also how long should i run for or distance?
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Cardio incline and level?
- Thread starter ronburgundy
- Start date
Oh, the age-old "How fast should I run to burn fat" question. I'm going to argue both sides, as I normally do for this subject. I hope any of this helps..
1)Jogging - Pro - "They" say that cardio is the best way to burn fat when done in increments of no less than 45 minutes. An hour is "optimal". You will burn about 700 cals in an hour of jogging.
Jogging - Con - "They" say that constant cardio when done in increments of 45+ minutes can cause your body to deplete it's glycogen supply and tap into your muscle for energy to keep going, thus breaking down the muscle you've so painstakingly put on lifting.
2)Sprinting - Pro - "They" say that doing HIIT(such as running sprints) in increments of about 15-20 minutes, while not burning fat during the actual process, will burn fat for "hours" after you are done without tapping into your bodies glycogen surplus, thus not breaking down your muscle.
Con - "They" say that 15-20 minutes of doing HIIT isn't enough to notice any fat loss or benefit due to the lack of time and your body not getting the chance to really "get going".
Personally, when I'm on a cut, I'll run sprints between my sets of lifting and eat in a deficit. I've never had a problem losing weight that way, but no two body's are the same. Jogging may work for you while running sprints work for me. You could try for the best of both worlds and get on the tredmill for 30 minutes and sprint for 30 seconds and jog for 3 minutes until your time is up. Eat in a 500 calorie a day deficit but don't lose more than 1.5 lbs a week. Cut back carbs during this time to aid in lowering body fat. You can also try intermittent fasting in which you are only allowed to eat in a window of time during the day. I have never tried this, but I wouldn't mind giving it a shot.
1)Jogging - Pro - "They" say that cardio is the best way to burn fat when done in increments of no less than 45 minutes. An hour is "optimal". You will burn about 700 cals in an hour of jogging.
Jogging - Con - "They" say that constant cardio when done in increments of 45+ minutes can cause your body to deplete it's glycogen supply and tap into your muscle for energy to keep going, thus breaking down the muscle you've so painstakingly put on lifting.
2)Sprinting - Pro - "They" say that doing HIIT(such as running sprints) in increments of about 15-20 minutes, while not burning fat during the actual process, will burn fat for "hours" after you are done without tapping into your bodies glycogen surplus, thus not breaking down your muscle.
Con - "They" say that 15-20 minutes of doing HIIT isn't enough to notice any fat loss or benefit due to the lack of time and your body not getting the chance to really "get going".
Personally, when I'm on a cut, I'll run sprints between my sets of lifting and eat in a deficit. I've never had a problem losing weight that way, but no two body's are the same. Jogging may work for you while running sprints work for me. You could try for the best of both worlds and get on the tredmill for 30 minutes and sprint for 30 seconds and jog for 3 minutes until your time is up. Eat in a 500 calorie a day deficit but don't lose more than 1.5 lbs a week. Cut back carbs during this time to aid in lowering body fat. You can also try intermittent fasting in which you are only allowed to eat in a window of time during the day. I have never tried this, but I wouldn't mind giving it a shot.
Increase speed and incline 1 increment every 15 seconds. Then for 1 min Speed at 3.5 mph, decrease incline every 15 seconds. Reduce rate every 20 a few moments. Dash as difficult as you can! you should monitor your intensity to make sure you're not working too hard.