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How much cardio?

  • 02-06-2008 9:58pm
    #1
    Blacktie.
    Registered Users, Registered Users 2 Posts: 2,903 ✭✭✭


    How much cardio is the right amount to burn off some body fat but retain lean muscle tissue. I weigh 75kg and am about 6 foot. I work out about 3 times a week and am currently trying to build up some muscle and get really toned. I used to do 5 mins warm up on the rowing machine 25 mins on the bike and 35 mins on the crosstrainer but heard this may be to much and I could be burning muscle tissue which I don't wanna do so what you guys suggest?


Comments

  • #2
    rubadub
    Registered Users, Registered Users 2 Posts: 32,386 ✭✭✭✭rubadub


    If you are going to do 3x1hour workouts a week then I would not bother with cardio at all. I would just do 3 full body weight workouts on non-consecutive days. Compound lifts.

    check out the stickies, and www.exrx.net

    Weight training is a very efficient way to lose bodyfat, and to build muscle of course. You use up calories on your days off to build and maintain muscle. For your 3 hours work you will get a bigger calorie deficit in the course of the week, even if you did burn more doing cardio in that hour than weights.

    e.g. you might burn 600kcal on a treadmill in 60mins, and 500kcal on weights. But then go home and you are still burning calories building new muscle from lifting, you do the next day too.


  • #3
    Smyth
    Registered Users, Registered Users 2 Posts: 714 ✭✭✭Smyth


    that's interesting.

    I've got a small layer I'm looking to shift for the summer. I'm 6ft and 12.5 stone and work out 2-3 times per week. Is a cardio workout of 15-20mins running coupled with a min 1 hour session enough to burn fat? I was always under the impression that you had to do alot of cardio to get rid of the fat.


  • #4
    edges
    Registered Users, Registered Users 2 Posts: 147 ✭✭edges


    Interval training has been shown as one of the most effective methods of shifting fat.

    A combo of Compound weight training, structured intervals and good diet ought to get you where you want.

    Interval sessions should last 10-20 minutes and are made up of sprint and resting sessions. The sprint session could last from 20second to a minute (some people use 2 minute) and the rest can be either the same or longer.
    If you imagine a scale of intensity where 1 is easy, 10 is flat out, perform the sprint at an intensity of 7-9, rest at 2-4, perform 6-8 sprints.

    With a nice warm up and reasonable cool down the cardo should last around 20 mins, 3 time per week.

    Done right you should be in the gym for weights then cardio and be in the showers about an hour after you walked in.

    Dave
    www.WG-Fit.com


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