Hi all, I'm new to this board and have a question in my head that I don't see answered anywhere on the site. My question is this: We have all seen the recommendation that @30 a day cardio is a great thing, but for great fat-burning results we should be aiming for @45-60 of cardio. What I am wondering is whether or not this must be done in one marathon session or not. Is there any evidence that doing say 2 30-minute cardio sessions will give me the results I need? I'm just wondering if the amount of time spent raising your heartrate is more important that one long endurance session.
Thanks,
Steve
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06-26-2006, 09:24 AM #1
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Can you "split-up" your daily cardio?
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06-26-2006, 09:47 AM #2
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Originally Posted by skyfiiire
Yes...split it up.
You can split it up if you want to. I think that you actually get better results if you split it up. I strive for 2-3 sessions daily, but time restraints usually keep sme doing 1-2 a day, not hte 3 that I find ideal.
By doing cardio more often, you tend to increase your metabolism more. Seperate each session by 4 hours or so.
Splitting a 1 hour cardio session into two half hour sessions is good, but three 20 minutes sessions could be better. Optimally, you would have one in the morning before breakfast. Then you would have one around lunch time, and the final one would be before dinner, or after...your choice...
BTW, walking counts too...Mark these words in the annals (no homo) of bodybuilding.com.
8===D~~~ (.Y.)
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06-26-2006, 09:48 AM #3
Actually this was in a magazine that I read. I can't remember if it was an older issue or not, but they said that splitting up your cardio into 2 15 minute sessions showed better results in the study that they did. I don't see how that can be. Unless your doing really high intensity. Either do 45 minutes of medium intensity or 25-30 minutes of high intensity.
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06-26-2006, 10:09 AM #4
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06-26-2006, 10:10 AM #5Originally Posted by skyfiiire
That's pretty weird. "@" stands for "at."
Go back and read your post again outloud to yourself, substituting the "@" symbol for the actual word "at" and see how stupid it sounds.
Also, to answer your question, it's perfectly fine to split up your cardio throughout the day. There's even some evidence (and it would make sense) that six 10-minute cardio sessions split throughout the day instead of one 60-minute session is even MORE effective at burning fat. The more often you're active, the more elevated your metabolism remains throughout the entire course of the day.
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06-26-2006, 11:25 AM #6
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Originally Posted by Swivel
Also, thank you for your information.
Sincerely,
Steve
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06-27-2006, 03:00 AM #7
Great question, skyfiiire...it's been something that's been on my mind as well.
One further point to ponder though, I recall that one needs to do about 10-15 minutes of cardio first before one gets into the "fat-burning" mode. If that's true, wouldn't an hour session of cardio be less beneficial for fat loss if it was split into two 30-minute sessions ie less time is spent in the "fat-burning" zone due to the necessity to "warm up" 10-15 minutes per session? In other words, if the hour session is done in one go, you would get 45-50 minutes in the "fat-burn" zone as opposed to only 30-40 minutes if you split it up into two sessions.
Hope what I just typed made sense!
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06-27-2006, 07:23 AM #8
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06-27-2006, 07:55 AM #9
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06-27-2006, 10:49 AM #10
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06-27-2006, 11:11 AM #11
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06-27-2006, 11:25 AM #12
First that comment about the @ symbols was simply retarded. To answer your question, splitting the sessions up is a great thing to do, you burn calories through maximizing your heart rate so if you can run faster and harder and get a good heart rate going for 15-20 minutes. Then do it again 4-5 hours and do another hard workout for 15-20 minutes. It would be considerably more beneficial than doing a medium workout for 40-50 minutes.
Great idea, if you are going to split it up I recommend a HIIT cardio session where you sprint for a small interval of time then jog or walk for a small interval then sprint again. Or you can do the same method on any machine: bike, stair, ellyptical, etc... Using the same priniciple.
Good luck!8 WK CUT!
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06-27-2006, 06:47 PM #13
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06-27-2006, 07:00 PM #14
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06-28-2006, 05:50 AM #15
I have been Splitting my cardio into 2 1/2 hour sessions
One before lunch ( too lazy to get up in the morning, although that would be ideal)
One after lifting - the results are incredible; I have gotten incredibly lean
Plus I dont get as sore as I used to doing an hour post lifting
(its probably because my stretch time to cardio time has effectively doubled)
I truely recommend splitting cardioYou know what dog food tastes like?
Do you?
It tastes just like it smells... delicious
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06-28-2006, 06:42 AM #16
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Originally Posted by tfg
I've been doing two 20 minute (+ warm-up/cool-down time)...
besides being effective (as supported by the article) the split makes the cardio work boring [if you feel that way]
I don't think I could do 40 minutes without it becoming monotonous... two 20 minutes sessions keeps it exciting...
Good Luck skyfiiireB.S. in Health & Exercise Science / M.S. in Exercise Physiology / (Former) Certified Strength & Conditioning Specialist
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