Cardio Confusion and Time Allottment???

CassBH · 01-31-2007, 06:41 AM

OK, I know the cardio questions abound here, but I had to post yet another one as the more answers I find using the "search" feature, the more confused I become!

There are some distinguished posters here (you all know who you are, very well informed!). Two in particular seem to have such different ideas about cardio. Of course, one is a man (this IS a female forum) and one is a woman, but regardless....

If it is a WOMAN's goal to lose fat and she is lifting and eating clean 90% of time, and time is a huge issue for her when it comes to fitting in exercising, how much cardio does she really need to do to assist in "fat-burning"?

My guess is that, as long as there are forums like this, there will be varied opinions, but it can be so confusing to a newbie who is looking to reach her goals. By the way, this "somewhat" newbie HATES cardio and would rather eat clean and do strenth training, so if you tell me no cardio, I am loving that! (Kidding, kind of).

One of the respected posters commented on cardio being more for health benefits but not really that beneficial for fat loss. True?

Looking forward to your replies. You are a great group and I am glad to be a part of this!

Cass

emunah · 01-31-2007, 07:32 AM

You don't NEED any for fat loss. Whether or not it is HELPFUL is a different question. Lifting creates a higher EPOC and also has some cardiovascular benefits. You can create a metabolic workout with weights if someone REALLY hates the treadmill as well.

THAT SAID, some cardio can be helpful for fat loss, sure. HIIT is touted to have a higher EPOC, but actually recent research shows that isn't really true...it does have a stronger fat loss effect, but we don't know why. It is more muscle saving. SS cardio following interval training is even better for fat mobilization.

If your client HATES cardio, why start with it? Try her on a good diet and strength training 3-4x/week. A full body workout would create a higher EPOC, so a full body routine would probably be preferable. If she isn't seeing the progress she likes she can add some cardio later.

It isn't really that black and white. The way I see it: it helps as necessary. Add just enough to tweak your results. But in terms of the big three variables, it ranks third after DIET and LIFTING.

CassBH · 01-31-2007, 07:47 AM

Quote:

Originally Posted by emunah

You don't NEED any for fat loss. Whether or not it is HELPFUL is a different question. Lifting creates a higher EPOC and also has some cardiovascular benefits. You can create a metabolic workout with weights if someone REALLY hates the treadmill as well.

THAT SAID, some cardio can be helpful for fat loss, sure. HIIT is touted to have a higher EPOC, but actually recent research shows that isn't really true...it does have a stronger fat loss effect, but we don't know why. It is more muscle saving. SS cardio following interval training is even better for fat mobilization.

If your client HATES cardio, why start with it? Try her on a good diet and strength training 3-4x/week. A full body workout would create a higher EPOC, so a full body routine would probably be preferable. If she isn't seeing the progress she likes she can add some cardio later.

It isn't really that black and white. The way I see it: it helps as necessary. Add just enough to tweak your results. But in terms of the big three variables, it ranks third after DIET and LIFTING.

Thanks so much! Actaully, I asked the question for me personally. I am the one who really hates cardio!

emunah · 01-31-2007, 08:37 AM

Cardio blows. But it can be helpful. So why not start with none and add more as necessary. Depending on your starting point (i.e., the more weight you need to lose) cardio becomes more/less necessary. The more lean you are, the more you may need to add it in because the caloric deficit by diet gets too hard.

CassBH · 01-31-2007, 09:35 AM

Quote:

Originally Posted by emunah

Cardio blows. But it can be helpful. So why not start with none and add more as necessary. Depending on your starting point (i.e., the more weight you need to lose) cardio becomes more/less necessary. The more lean you are, the more you may need to add it in because the caloric deficit by diet gets too hard.

Got it. Well, I did lifting yesterday so I will be doing cardio today. 25 min's is about all I can stand. Should I be mixing it up, as far as doing 25 min steady state one day, then 25 min HIIT another? I can't even imagine doing cardio more than 4 days a week max!

CynDaVaz · 01-31-2007, 10:54 AM

Quote:

Originally Posted by emunah

Cardio blows.

I am agreeing with this perspective more and more. And I say this as a former cardio junkie . . . now I HATE to do it!

emunah · 01-31-2007, 11:13 AM

If you have to do cardio, some form of intervals (speed or hill) is better than ss.

CassBH · 01-31-2007, 06:00 PM

Quote:

Originally Posted by emunah

If you have to do cardio, some form of intervals (speed or hill) is better than ss.

Out of curiosity, you are in great shape and seem to feel that cardio is not the "be all end all". Do you happen to do cardio on a regular basis yourself? Just curious.

I lasted for about 25 min's today, did a good run/walk interval workout, not too bad.