another cardio and heart rate question

Discussion in 'Fitness & Nutrition' started by reminisce, Apr 26, 2010.

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  1. reminisce

    reminisce OT Supporter

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    i know there are threads on this but i'm starting another one for my own situation since i posted this in the brag complain thread and got no feedback :fawk:

    i'm trying to lean up bros. when i've been doing cardio (elliptical) i get sick of staying in the fat loss range (140-160bpm). i hardly break a sweat and feel like i'm accomplishing nothing.

    so i wind up going into the 170s with bursts into the mid 180s. i do this for 30mins after workouts or 45mins on stand-alone days. how bad is this for muscle loss?

    i'm 24 years old, 5'10, 215lbs. ~16-17% bf (guesstimate)

    i'm eating:
    ~75-100g of carbs a day
    ~250g protein (with 175g coming from lean meats)
    30-50oz of mixed veggies (not included in carb numbers)
    not sure on my fats #s, probably ~35g

    how many days a week can i do that type of cardio?
     
  2. ErwinRommel

    ErwinRommel New Member

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    read this article, heres the summary:

    http://www.bodyrecomposition.com/muscle-gain/cardio-and-mass-gains.html

     
  3. grimstone

    grimstone magic murda bag OT Supporter

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    you can do liss 7 days a week if you want.
     
  4. reminisce

    reminisce OT Supporter

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    good article, it mentions:

    "When intensity is kept down and the volume and frequency is more moderate, the potential negative impact of cardiovascular training on adaptations in the weight room is massively reduced."

    but doesn't really get into higher intensity stuff other than that.

    does anyone have firsthand experience about higher intensity stuff often?

    i justify the high heart rate by equating it to running sprints but maybe 30-45 minutes will start to eat away at muscle after a while?
     
  5. MaineSucks

    MaineSucks OT Supporter

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    Shelby Starnes says that if you are on a very low carb diet to do cardio 5-7 days per week for 30minutes with a low intensity (don't exceed 130bpm)

    It is optimal for fat loss and minimizes muscle loss because of the low carbs.
     
  6. Damnation

    Damnation OT Supporter

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    Ya I enjoy my morning liss :dunno:
     
  7. jehan60188

    jehan60188 New Member

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    I don't do any leg lifting; two or three times a week (whenever I get bored with doing a typical 30 minute out-and-back run), I do 4 x half mile repeats at an intense pace (pulse exceeds 200 bpm easily), I've noticed my legs have gotten bigger and more definition in them.
     
  8. reminisce

    reminisce OT Supporter

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    so i should stay under 160bpm (that's the high end of my fat loss range) even if i don't break a sweat? fuuuu
     
  9. GTLifter

    GTLifter Banned

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    no leg lifting? Do you play soccer or hockey?
     
  10. Bacchus

    Bacchus Skinny Guy

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    yeah man, it's not a cardio-contest.

    I'm in the same boat ...my breathing doesn't even go up until my heart is over 155+.
     
  11. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    This article is more relevant to your situation: http://www.bodyrecomposition.com/fa...val-training-getting-to-the-point-part-2.html
     
  12. jehan60188

    jehan60188 New Member

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    no
    the gains were from running like a madman (i mean, this is balls out running for each half mile, followed by pulse recovery (let it get down to about 120, 130 before running again) ), sufficient protein, and sufficient calories
    granted, this won't be like "3 sets of 3" stuff, this is probably closer to "4 sets of ten" stuff
     
  13. reminisce

    reminisce OT Supporter

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    ceaze :bowdown:

    article seems to conclude that frequency is key... low carb/metabolic weight training/interval training are all the best for fat loss but they can't be done together too often or forever. steady state needs to be worked in as well.

     
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