How long should my cardio sessions be?

[Averynumber1]

For cardio (because of very bad knees) I can only do walking/light jogging, biking, and playing basketball. By basketball I mean just shooting around.

So far right now I've been walking/jogging for 20-30 mins. Biking for 20-30 mins. Basketball for 30-40 mins.

Are these the right allotments? Should I go longer? I break a big sweat with basketball, a big sweat with the jogging, but not so much sweat with biking.

[bigdaddydrew123]

depends on your goals, do you wanna add size lean up , whats your plan

[bigdaddydrew123]

read new study where best time for fat burning is after weight training, evening is second best, the old thought early mourning has now been bumped to third.

[Averynumber1]

I definately want to lean up right now.

I used to always do my cardio after weight training.

[fathead]

read new study where best time for fat burning is after weight training, evening is second best, the old thought early mourning has now been bumped to third.

hey- BDD can you link that study please..... im always reading different things, i still follow the am empty stomach thing personally.

Im curious how long post workout they suggest, because doing 40-60 min of cardio post training seems like a bad idea

[bigdaddydrew123]

its in the new muscle mag. i personally think 30 min is plenty at 1 session if its too easy up the intensity not the length of time. the reason they gave for pwo cardio is1 gh levels are elevated which helps fat loss and 2 glycogen levels are lower so youll tap into fat stores quicker. i hate mourning cardio , have always done pwo, works great for me. good excuse anyway not to get my ass outa bed at 5 am

[Tank]

Try high intensity cardio will give you a new appreciation for cardio., from our japanese friends.

this Tabata protocol looks like on paper, and how exactly you will need to set up your stop watch. This is probably the best damn 4 minutes of cardio.

Work Interval #1 — 20 sec
Rest Interval #1 — 10 sec

Work Interval #2 — 20 sec
Rest Interval #2 — 10 sec

Work Interval #3 — 20 sec
Rest Interval #3 — 10 sec

Work Interval #4 — 20 sec
Rest Interval #4 — 10 sec

Work Interval #5 — 20 sec
Rest Interval #5 — 10 sec

Work Interval #6 — 20 sec
Rest Interval #6 — 10 sec

Work Interval #7 — 20 sec
Rest Interval #7 — 10 sec

Work Interval #8 — 20 sec
Rest Interval #8 — 10 sec

[Tank]

Remember the work interval is balls out for this to work. I suggest crank the reistance on a stationary bike up so it is difficult to do 75 rpm, but strive and push to hit 90 or until you feel the puke starting to rise. Then only rest 10 seconds following this routine you will note a huge difference and fast. Once a week do steady state cardio for 45 minutes and play to see if empty stomach mornign cardio or post work out is best, if it is post work out I suggest you wait 3 hours for inflammation balance.

[shithead]

Remember the work interval is balls out for this to work. I suggest crank the reistance on a stationary bike up so it is difficult to do 75 rpm, but strive and push to hit 90 or until you feel the puke starting to rise. Then only rest 10 seconds following this routine you will note a huge difference and fast. Once a week do steady state cardio for 45 minutes and play to see if empty stomach mornign cardio or post work out is best, if it is post work out I suggest you wait 3 hours for inflammation balance.

I prefer "ballz to the wall" looks like a cool program, kinda like what I do already only my high intensity intervals are 30 seconds. I'll give this a go.

[shithead]

Remember the work interval is balls out for this to work. I suggest crank the reistance on a stationary bike up so it is difficult to do 75 rpm, but strive and push to hit 90 or until you feel the puke starting to rise. Then only rest 10 seconds following this routine you will note a huge difference and fast. Once a week do steady state cardio for 45 minutes and play to see if empty stomach mornign cardio or post work out is best, if it is post work out I suggest you wait 3 hours for inflammation balance.


Say again?

[Tank]

Just like stretching you want to wait 3 hours atleast after a work out to do your cardio or stretching allowing the internal muscular inflammation to return to normal if not you will build up more scare tissue and increase cortisol. Work outs should be less than 65 minutes if it is less than that then you can do your cardio after, never before based on you should be doing the highest calorie burning component first

[Averynumber1]

I did high intensity cardio last night with the resistance up high. Went 10 minutes, broke a great sweat, was out of breath. Not sure how many calories I burned up but I'm getting my wind back after quitting smoking.

[bigdaddydrew123]

remember this is a new guy asking this question keep it simple do 30 min when it gets too easy add more intensity to make harder when you feel in shape do interval stuff , body adapts to cardio quickly so change it up frequently

[mouth]

not that i'm an expert...but i got good results just by shortening my rest time with weights.

instead of my usual 90-120 seconds in between sets, i only rested for 30-45. i lost about 10lbs in just over a month. granted, you can't go as heavy...but if you're just looking to drop some fat, it worked for me.

[L3]

can someone please provide some more info about this new study for post-workout cardio? i am assuming there is at least an hour rest period due to free radicals...

from watching my buddy's progress i KNOW that HIT mixed with ld running, 1st thing in the morning after your protein shake, will get you shredded. ofcourse, you have to have a good diet and all that jazz.
personally, id have chemicals burn the fat away :P