Contest Prep Cardio

crazycal1 · 18-10-2006, 01:25 PM

cos of my back -
walking is the only cardio i can do-
works for me!

''bettyboo'' · 18-10-2006, 03:35 PM

when im dieting i mostly stick to the treadmill in the morning bit of an incline (due to the fact im still asleep and if it wasnt moving under me i wouldnt move either), after a weights on a night i try and mix it up a bit stepper bike, you dont want to be doing anything to intense like running or a step class. towards the end of a diet i tend to stick to the treadmill as this is all i have energy for.

if you can only do cardio after you train on a night then do it then its better than not doing it at all

xxx

Squatty · 18-10-2006, 04:26 PM

Thanks for all the advice people.

At the moment I'm settling on a mix and match arrangement that has to fit in with home and work. So, I'm doing:
Tuesday (approx 7.00pm)- 45 mins on bike
Thursday (approx 10am) - 30 mins on treadmill or stepper
Sunday (approx 8am) - 45 mins on bike

**LeeB** · 19-10-2006, 01:37 PM

personally i dont like bike... have done it before and towards end of diet my legs shrunk!! think it puts too much resistance on the actual muscle!

Sports Oxyshot · 30-10-2006, 08:29 PM

The most optimum way to burn more fat calories is to do interval training. Working at 65% does burn fat efficiently but rotating between 65% and 80% will burn overall a higher number of calories. The percentage of fat calories will be less but because the overall number of calories is higher you will burn more fat. Confused? I am ha ha

65% 400 Kcal
50% fat 50% carb = 200Kcal fat

65%-80% 1000 Kcal
40%fat 70% carb = 400Kcal fat

all numbers are example but hopefully you get what I mean just make sure you have the right amount of carbs before you start so you dont start to eat into your amino pool for energy and 45 mins is fine.
Start with a ratio of 1:1 65%-80% to start then over time change to 1:2

Sports Oxyshot · 30-10-2006, 08:30 PM

The most optimum way to burn more fat calories is to do interval training. Working at 65% does burn fat efficiently but rotating between 65% and 80% will burn overall a higher number of calories. The percentage of fat calories will be less but because the overall number of calories is higher you will burn more fat. Confused? I am ha ha

65% 400 Kcal
50% fat 50% carb = 200Kcal fat

65%-80% 1000 Kcal
40%fat 70% carb = 400Kcal fat

all numbers are example but hopefully you get what I mean just make sure you have the right amount of carbs before you start so you dont start to eat into your amino pool for energy and 45 mins is fine.
Start with a ratio of 1:1 65%-80% to start then over time change to 1:2

razg · 30-10-2006, 10:06 PM

I disagree with you entirely. High intensity exercise preferrentially uses muscle glycogen over fatty acids for fuel, as the rate at which FFAs can be oxidised is below the rate at which ATP is required.

By using up your muscle glycogen doing cardio, all you are doing is exhausting it for when you next do weights. The glycogen in muscles cannot form blood glucose as muscle lacks glucose-6-phosphatase, and thus there is no point in depleting it for the sake of fat loss.

Additionally creation of glucose from amino acids is dependent almost entirely on the intensity of the exercise and the state of your muscle/liver glycogen reserves.

Moral of the story:

1) The standard bottleneck in a diet is not the freeing up of fats from adipose tissue (what is encouraged by HIIT/weights), but in the actual metabolism of them -> low intensity cardio helps with this bottleneck.

2) Doing low intensity cardio will save muscle and muscle glycogen, with the latter forming an important factor against catabolism on a cut or for anabolism at other times.

**LeeB** · 31-10-2006, 09:10 AM

i agree razq... contest dieting is such a fine line... and just because you are burning more calories overall does not mean you are burning more fat... as who knows where those calories are coming from???? in my opinion high intensity cardio whilst your body is technically in a state of deprivation will simply burn muscle glycogen!

or even worse cannabilise muscle tissue for energy!

Sports Oxyshot · 31-10-2006, 03:54 PM

If you monitor your heart rate you will know exactly where they are coming from relevant to your mhr and the percentage. You can also work out exactly how many fat calories you burn and exactly how many carb/glucose calories you burn. Your body can train for at least 90mins of intense exercise on the carbs it should have stored before you start if you exercise longer you need to look at taking on board 25-30g of carbs every 15-30mins after 90mins of exercise. You then reload with carbs after training which will allow your body to recover at a rate of 5-7% an hour provided you replenish regular which means you are restocked with carbs within 17-20 hours.
This is why your Carb intake needs to be monitored very closely when cutting, if you do this form of exercise you should eat more carbs which will all be used during your cardio session but this also allows you to burn more fat calories in the process without taking from your pool of aminos.

Sports Oxyshot · 31-10-2006, 03:58 PM

And whilst Im on my high horse lol by hitting your 80% MHR in intervals this improves your cardio fitness therefore enabling your body to burn more fat calories each time you train because you are fitter.

18-10-2006, 01:25 PM	#11 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,919 Rep Power:	cos of my back - walking is the only cardio i can do- works for me! ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

19-10-2006, 01:37 PM	#14 (permalink)
LeeB Moderator Musclechat Icon Join Date: May 2006 Posts: 2,004 Rep Power:	personally i dont like bike... have done it before and towards end of diet my legs shrunk!! think it puts too much resistance on the actual muscle! ______________________ If your not a part of the greatest... you got to be the greatest yourself! For the best supplements: www.extremenutrition.co.uk

31-10-2006, 09:10 AM	#18 (permalink)
LeeB Moderator Musclechat Icon Join Date: May 2006 Posts: 2,004 Rep Power:	i agree razq... contest dieting is such a fine line... and just because you are burning more calories overall does not mean you are burning more fat... as who knows where those calories are coming from???? in my opinion high intensity cardio whilst your body is technically in a state of deprivation will simply burn muscle glycogen! or even worse cannabilise muscle tissue for energy! ______________________ If your not a part of the greatest... you got to be the greatest yourself! For the best supplements: www.extremenutrition.co.uk

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18-10-2006, 03:35 PM	#12 (permalink)
''bettyboo'' Join Date: Mar 2006 Location: my own little world most of the day Posts: 215 Rep Power:	when im dieting i mostly stick to the treadmill in the morning bit of an incline (due to the fact im still asleep and if it wasnt moving under me i wouldnt move either), after a weights on a night i try and mix it up a bit stepper bike, you dont want to be doing anything to intense like running or a step class. towards the end of a diet i tend to stick to the treadmill as this is all i have energy for. if you can only do cardio after you train on a night then do it then its better than not doing it at all xxx

18-10-2006, 04:26 PM	#13 (permalink)
Squatty Legend Join Date: Jun 2006 Location: www.counselling-for-men.co.uk Posts: 651 Rep Power:	Thanks for all the advice people. At the moment I'm settling on a mix and match arrangement that has to fit in with home and work. So, I'm doing: Tuesday (approx 7.00pm)- 45 mins on bike Thursday (approx 10am) - 30 mins on treadmill or stepper Sunday (approx 8am) - 45 mins on bike

30-10-2006, 08:29 PM	#15 (permalink)
Sports Oxyshot Under Construction Join Date: Aug 2006 Posts: 13 Rep Power:	The most optimum way to burn more fat calories is to do interval training. Working at 65% does burn fat efficiently but rotating between 65% and 80% will burn overall a higher number of calories. The percentage of fat calories will be less but because the overall number of calories is higher you will burn more fat. Confused? I am ha ha 65% 400 Kcal 50% fat 50% carb = 200Kcal fat 65%-80% 1000 Kcal 40%fat 70% carb = 400Kcal fat all numbers are example but hopefully you get what I mean just make sure you have the right amount of carbs before you start so you dont start to eat into your amino pool for energy and 45 mins is fine. Start with a ratio of 1:1 65%-80% to start then over time change to 1:2

30-10-2006, 08:30 PM	#16 (permalink)
Sports Oxyshot Under Construction Join Date: Aug 2006 Posts: 13 Rep Power:	The most optimum way to burn more fat calories is to do interval training. Working at 65% does burn fat efficiently but rotating between 65% and 80% will burn overall a higher number of calories. The percentage of fat calories will be less but because the overall number of calories is higher you will burn more fat. Confused? I am ha ha 65% 400 Kcal 50% fat 50% carb = 200Kcal fat 65%-80% 1000 Kcal 40%fat 70% carb = 400Kcal fat all numbers are example but hopefully you get what I mean just make sure you have the right amount of carbs before you start so you dont start to eat into your amino pool for energy and 45 mins is fine. Start with a ratio of 1:1 65%-80% to start then over time change to 1:2

30-10-2006, 10:06 PM	#17 (permalink)
razg Legend Join Date: Nov 2004 Location: Birmingham/Bristol Posts: 886 Rep Power:	I disagree with you entirely. High intensity exercise preferrentially uses muscle glycogen over fatty acids for fuel, as the rate at which FFAs can be oxidised is below the rate at which ATP is required. By using up your muscle glycogen doing cardio, all you are doing is exhausting it for when you next do weights. The glycogen in muscles cannot form blood glucose as muscle lacks glucose-6-phosphatase, and thus there is no point in depleting it for the sake of fat loss. Additionally creation of glucose from amino acids is dependent almost entirely on the intensity of the exercise and the state of your muscle/liver glycogen reserves. Moral of the story: 1) The standard bottleneck in a diet is not the freeing up of fats from adipose tissue (what is encouraged by HIIT/weights), but in the actual metabolism of them -> low intensity cardio helps with this bottleneck. 2) Doing low intensity cardio will save muscle and muscle glycogen, with the latter forming an important factor against catabolism on a cut or for anabolism at other times.

31-10-2006, 03:54 PM	#19 (permalink)
Sports Oxyshot Under Construction Join Date: Aug 2006 Posts: 13 Rep Power:	If you monitor your heart rate you will know exactly where they are coming from relevant to your mhr and the percentage. You can also work out exactly how many fat calories you burn and exactly how many carb/glucose calories you burn. Your body can train for at least 90mins of intense exercise on the carbs it should have stored before you start if you exercise longer you need to look at taking on board 25-30g of carbs every 15-30mins after 90mins of exercise. You then reload with carbs after training which will allow your body to recover at a rate of 5-7% an hour provided you replenish regular which means you are restocked with carbs within 17-20 hours. This is why your Carb intake needs to be monitored very closely when cutting, if you do this form of exercise you should eat more carbs which will all be used during your cardio session but this also allows you to burn more fat calories in the process without taking from your pool of aminos.

31-10-2006, 03:58 PM	#20 (permalink)
Sports Oxyshot Under Construction Join Date: Aug 2006 Posts: 13 Rep Power:	And whilst Im on my high horse lol by hitting your 80% MHR in intervals this improves your cardio fitness therefore enabling your body to burn more fat calories each time you train because you are fitter.