Question about cardio..

Discussion in 'Fitness & Nutrition' started by BYGDK, Feb 23, 2007.

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  1. BYGDK

    BYGDK "It's nice to be important, but it's more importan

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    Hi..

    A friend of mine told me that if you run at a sprint for a short amount of time (like a 10 minute sprint).. the body needs resources urgently, and will burn the muscle instead of the fat stores..

    he says it is better to run at a moderate speed (jog) for a longer duration..as this will make the body uses the fat stores since it wont feel an urgent need to burn the muscle.

    Because of what he said, I changed my cardio routine to where I run longer (48 minutes as opposed to 20) and at a slower pace ( I peak at 5.0 miles/hr on my new routine, but would hit 6.0 miles/hr on my older one).

    Is this true? do you guys do sprints or jogs..? Which is better?

    Thanks!
     
  2. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Pretty much all the research indicates that higher intensity exercise is more effective for losing fat.
     
  3. ZeeMox

    ZeeMox Opinions are like assholes. Fuck em. OT Supporter

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    I don't have the link to the them anymore, but a series of studies was recently done in Canada that proved HIIT was as good or better than long-duration medium-to-low intensity cardio, and did not negatively effect muscle mass. That's 15-20 minute of intervals though, not straight sprinting.

    The 10 minutes of sprinting in question is a moot issue to me since I could never do that.
     
  4. toconnx

    toconnx New Member

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    Nobody can sprint for 10 minutes :mamoru:
     
  5. Aradia

    Aradia New Member

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    I've been doing HIIT for a little over a week now, I've seen results with it way faster than when I used to jog 30-45 minuts a day. And it gives me more time to lift weights, muscle munches calories :)
     
  6. ZeeMox

    ZeeMox Opinions are like assholes. Fuck em. OT Supporter

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    Weeell I didn't want to be a pessimist or anything :o
     
  7. reelly

    reelly Guest

    Seems reasonable to me, I saw a site some time ago with a video and everything showing what kind of energy the body utilizes at what times.

    It will first start burning glucogen, then making more glucogen from carbs, then starting to use fat, but first turning it into tricoglerytes.

    The first 30min the body uses only 10% fat for the energy needed, the last 30min after running or doing exercises for 3 hours, the body uses about 80% of the energy from fat.

    So, start with a short sprint, then jog for 2 hours atleast, the last 30min of such an workout will use about 80-90% of fat for the energy needed.
     
  8. reelly

    reelly Guest

  9. ZeeMox

    ZeeMox Opinions are like assholes. Fuck em. OT Supporter

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    Over two hours of cardio?

    I'd pay for some suction before I invested that kind of time in JUST my cardio.
     
  10. reelly

    reelly Guest

    Thats fat burn.

    To do cardio, you should run fast for like 5-10 min, take a rest, then run fast again for 5-10min, rest then again.
     
  11. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    :rolleyes:
     
  12. michael

    michael FLORIDA > *

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    you'd be the fastest man in the world
     
  13. irKevLar

    irKevLar New Member

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  14. BYGDK

    BYGDK "It's nice to be important, but it's more importan

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    Thanks for all the replies! :)

    I found a link which talks about HIIT: <http://www.alun.dk/eng/artikler.asp?ID=369>

    and it gives sample HIIT workouts for beginner, intermediate, advanced..

    Do you guys think the beginner one is a good one to start off with? I think I would probably fall on my face if I sprinted for 10 minutes.. (I assume by sprint you mean running almost at full capacity ..maybe 80-90%).. :(

    here is the beginner:

    Level 1 Beginner
    Warm up Jog 5mins
    8 x 30secs sprints
    1½mins jog/walk between each sprint
    Warm down Jog 5mins

    Does this look similar to what you guys do for HIIT?

    Thanks!
     
  15. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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  16. michael

    michael FLORIDA > *

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    ceaze, why does it, in the last week, drop down the amount of intervals?
     
  17. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    recovery
     
  18. konrad109

    konrad109 New Member

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    How many times a week? Daily?
     
  19. michael

    michael FLORIDA > *

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    how's your training going, broly?

    any word on those oral boards?
     
  20. BYGDK

    BYGDK "It's nice to be important, but it's more importan

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    Thanks!
     
  21. BYGDK

    BYGDK "It's nice to be important, but it's more importan

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    Ceaze.. what happens after Week 8.. do I just keep bumping up the number of iterations? For example, for Good Shape Week 9..would that 60s jog,30s fast, x 10? So basically after 8 weeks..u bump down the iterations for recovery?

    Thanks!
     
  22. tetsuo

    tetsuo And shepherds we shall be...

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    can someone explain exactly what this means? i really want to start incorporating it into my workout.
     
  23. reelly

    reelly Guest

    Cardio. Hearth and lungs training program.
     
  24. tetsuo

    tetsuo And shepherds we shall be...

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    thanks, i know what cardio is. currently i jog or bike, but i wanted to start hiit to try to help lose more fat. so i was asking for an explanation of what exactly this chart is saying.
     
  25. reelly

    reelly Guest

    The chart is saying you are in good shape if you can do this, or if you want to be in good cardiovascular shape do like this, which is to train your heart and lungs, you can still have fat on you.

    If you want to loose fat, you should just do some aerobic exercise for a long time.

    To burn the glucogen you have, sprint or weightlift, this is anaerobic exercise, which uses your stores of pure energy. After sprinting a couple of times, or weightlifting like three sets, your body will start using fat for energy, which is a slower energy form for your body but it gives alot of energy per unit of fat, which is an aerobic exercise, therefore then start walking or jogging for abour 3 hours. It takes time to burn fat, you wont burn it when sprinting of just weightlifting, you have to walk or jog for a long time afterwards.

    See this
    http://www.maxanim.com/biochemistry/Energy%20Sources%20for%20Prolonged%20Exercise/Energy%20Sources%20for%20Prolonged%20Exercise.htm
     
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