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can experienced competitors chime in on cardio sessions once vs twice a day please.
is there a difference in overall effectiveness of 30min am + 30min post workout vs just an hour in the am?
the only thing i can think of is that when you are up to 2 hours a day doing that all at once is time consuming and perhaps you get into muscle wasting?
is there an additional metabolic benefit to multiple sessions?
1. Multiple sessions spike your natural GH but honestly the small amount probably won't make a big difference.
2. EPOC also boosts metabolism somewhat but again it's just a small effect unless you are doing high intensity intervals.
3. Insulin sensitivity is higher after exercise so you will better utilize post cardio nutrients.
4. glycogen storing enzyme glycogen synthetase is peaked so you will absorb carbs better.
5. Anecdotally, I have found it works better for me and others I have helped.
I usually start cardio at 5 x 20min and then increase from there once I get the 5 x 60 I usually split to twice per day sessions of 30min and start increasing again as needed.
Once I get to 60 min+ per day I split it into two 30min sessions to make it more tolerable. Albeit, in the summer it is easy to get outside and walk quickly for an hour.
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Start at once per day....once session get to 60 min as drdnj says split them up....maximum in one session should be about 60 mins. Most people will require two session per day at 60 min to get to contest shape....if you arent looking to be that lean you can probably get away with once per day...depends on your goals.
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I focused on the metabolic effects in my first post but another big reason to split it up is convenience and to keep things interesting. It's easier to find 2 x 30min spots in your day and its less boring then doing 60 minutes in 1 shot.
I agree with Praetorian for me to get contest ready the last month or so I need 2 x 60min sessions per day 6 days per week. Sucks ass but it is what it is.
would an hour in the am followed by an hour post training be the typical protocol? or would you be trying to get three separate sessions in/day?Quote:
Originally Posted by Praetorian
id think after training for an hour doing and hour of cardio would be wasting muscle?
Been there.. Hour before breakfast + hour after workout the last couple weeks is fine if you need itQuote:
Originally Posted by fathead
I maxed out at 60+60 this year as well. Mind numbing but effective.
I know cch (name dropping sorry lol) was doing 2x hour and 1/2 sessions to make shape and he came 2nd this year so even 2x 60min really isn't too much
I only do once a day. between 45mins and 60 mins or so right before bed. Workout in the am. I can't say you NEED 2 hours to get in contest shape. Maybe if you aren't close to contest shape with a few weeks to go...it really depends how far out of contest shape you're in. Plus, it depends on how active you are throughout the rest of the day, My wife spends the day running after kids, I spend it in front of a computer...I am sure she's burning more fat throughout the day than I am.
as for 2x30 vs 1x60. I really don't know. I would think it depends on how lean you are and how hard your cardio is. 1 person may be able to burn more total calories 2x30, but more fat burned calories at 60...So many other factors come into it...Even just how you feel. even with same amount of food etc. some days my 60 mins are so hard, other days I am cruising.
It's going to depend on what works for you. Start low and keep adding as required.
Young skinny folk don't need as much cardio to keep the weight loss continuing as us old fat guys. Do as much cardio as you need :)
Hey, young fat guys need cardio too. we can't all be muscular ectomorphs...Quote:
Originally Posted by tiramisu
Agreed. I usually start my contest prep 20 weeks out with cardio 6 times per week for 20min and each week I add 5min. to each session.Quote:
Originally Posted by tiramisu
If I am ahead of schedule I keep cardio the same, if not I increase a bit. Only do as much as you need and build up to it.
If I could lose 1lb of fat per week or whatever my target is without cardio you can be damn sure I wouldn't do it. I prefer to keep my cals a bit higher and do more cardio, works better for me then going too low on calories.