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Cardio

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bluenun
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2004/02/08 19:40:34 (permalink)
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Cardio

Hi all,

It's my first time in this section. I was hoping for some advice regarding cardio.

I have been bluking since June last year and am planning to go to Los Angeles in about 4 weeks time. I want to drop about 2 or 3 % bf and was thinking of starting some cardio aswell as dropping calorie intake.

To start off I want to just do 1 cardio session, should I do it first thing on an empty stomach? Is 15 minutes enough? What is the ideal heart rate to burn fat?

Thanks
#1

8 Replies Related Threads

    Yib
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    RE: Cardio 2004/02/09 04:29:17 (permalink)
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    i would do some cardio for about 20 minutes on off weight days

    u can start with that...some like longer sessions of 45 minutes or so...but it depends wut works for u...that also goes for the heart rate
    #2
    bluenun
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    RE: Cardio 2004/02/09 12:22:49 (permalink)
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    Thanks YIB.

    I'll start off with 20 mins and see how I go, I will probably find that tough going for a while.

    So on a non training day, but should I do it first thing in the morning before breakfast on an empty stomach?

    If so after the cardio should I eat my normal breakfast of 2 weetabix, yoghurt, whey shake in water?
    #3
    Robert
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    RE: Cardio 2004/02/09 16:18:33 (permalink)
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    do not exersize on an empty stomch, ever.
    rob
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    bluenun
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    RE: Cardio 2004/02/09 19:46:33 (permalink)
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    Ok I don't seem to be getting very far here.
    Robert and Fatbuster do you think you could elaborate on your comments please.

    Don't exercise on an empty stomach.
    Should I eat my normal breakfast of 2 weetabix, yoghurt, whey shake in water and then do 15-20 mins of cardio?
    What should I eat after cardio?

    What is the ideal heart rate to burn fat for a 36 year old?

    Thanks

    #5
    ANGEL DELIGHT
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    RE: Cardio 2004/02/09 23:41:51 (permalink)
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    You need to fuel your workout. Breakfast is the most important meal of the day.

    Your heart rate should be about 75% of your max to fat burn. (220 - Your age x 75%)
    #6
    Robert
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    RE: Cardio 2004/02/11 14:25:24 (permalink)
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    to elaborate on this would take a long time, as i would have to explain all the ways in which your body metabolises the three [or 4 if you count alcohol] forms of fuel, protien [from your meals, your muscles and your organs] carbs [from your meals and from your muscles and livers stores], and fats [from your meals anmd your bodies stores]

    i did once write an enormous reply to a similar question detailing everything, but it was in CC's "cardio on an empty stomach" thread, which, unfortuneatly, james deleted by accident when removing a double<identical post.

    basically, the "starve your body" school of thought, follows outdated and flawed thoery that because insulin inhibits the promotion of fat stores being mobilized for fuel/energy, eating before cardio would raise insulin levels and thereby inhibit your ability to burn fat as a source of energy.

    however,

    #1 this can lead to an abundance of ketone bodies in your blood, ketosis, not good.
    #2 insulin is the most powerful anabolic hormone produced by your body and high levels strongly counteract catabolism [and therefore save your body from muscle wasting]
    #3 when your glycogen levels in your muscles are low, your liver will balence them out by releasing glucose into your bloodstream
    #4 you will be able to exersize for longer and with more intensity having ingested carbs and some whey beofrehand - with fairly obvious benifits
    #5 traiing at a certain intensity [admitedly difficult to moniter and find] can have you useing up to 75% of your energy source as fat, and carbs only 25%. this is usually around 40-55%MHR.

    will reply to this in detail at a letr date if reminded, pushed for time now.
    rob
    #7
    Robert
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    RE: Cardio 2004/02/11 14:28:17 (permalink)
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    220-your agex 0.55 would be a good place to start for your heart rate BN, however, i personally cannot be arsed cpounting my HR all the time, so i just guesstimate, and it works fine for me.
    rob
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    RagingBull
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    RE: Cardio 2004/02/11 17:03:12 (permalink)
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    If you want to slim down you probably dont want that kind of breakie - its chock full of calories mate.
    Theres about 100 cals from the whey drink, and then the weatabix\milk is probably adding dunno something like 300-500cals + the yogy - so i recon you could cut down a bit man. Its not terrible tho.
    You could have 5 egg whites and some mushrooms\peppers\chillies and slam it in the microwave for 2mins...thats pritty low calories for breakfast.

    Im sure someone will correct me if im wrong but you also might want to reduce some starchy foods as well.
    #9
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