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  1. #1
    Unregistered User 2RDEYE's Avatar
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    Advice for cardio training

    Hey guys, so i've recently started cardio last month. I loved running as a teenager, i ran 2 miles a day in my late teens, but through work i ruined my knees so running is a no-no for me. But i've started gradually doing incline walking and stairmaster 6-7 days a week.

    I worked up to 40 minutes stairmaster and 30 minutes incline walking for a good 3 weeks but last week my legs started getting tired and can't take it anymore that i've had to change it to 30 minutes of stairmaster and then 40 minutes of incline walking. And then this week i'm down to 20 minutes of stairmaster and 40 minutes of incline walking.

    Are these fluctuations normal when getting into cardio? I'm really stationery and just stay home the rest of the day as i'm recovering from a concussion I suffered in the summer. I'm also eating at a small caloric surplus. My goal is to be at a consistent 40 minutes of stairmaster a day and 20 minutes of brisk walking.
    Last edited by 2RDEYE; 11-12-2019 at 03:15 PM.
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  2. #2
    Registered User Heisman2's Avatar
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    Just like with weights you need to rest some to recover. As time goes on you'll get by with less rest. Have you taken a day or two off?
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    Unregistered User 2RDEYE's Avatar
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    Originally Posted by Heisman2 View Post
    Just like with weights you need to rest some to recover. As time goes on you'll get by with less rest. Have you taken a day or two off?
    yep, i have 2 days in the week where I don't do any cardio. that would be monday and friday
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    Registered User air2fakie's Avatar
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    When your legs are tired, you could try just doing cardio every other day for a week or so. Kind of like a deload. No need to push through cardio, esp if you're recovering from a concussion.
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    Registered User Heisman2's Avatar
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    Do you notice you are better the day after your days off? Are you doing any other leg work during this time?
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    Unregistered User 2RDEYE's Avatar
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    Originally Posted by air2fakie View Post
    When your legs are tired, you could try just doing cardio every other day for a week or so. Kind of like a deload. No need to push through cardio, esp if you're recovering from a concussion.
    True, the deload option sounds good.

    Originally Posted by Heisman2 View Post
    Do you notice you are better the day after your days off? Are you doing any other leg work during this time?
    Yeah I notice my legs are not sore at all after my day off from cardio, but I feel I lose performance. Like yesterday I took the day off, and today I could barely do 20 minutes on the stairmaster when previous I could last 30 minutes. The days I do squats (i do light-moderate weight squats) I don't do cardio.
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    Registered User Heisman2's Avatar
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    If everything else is the same (sleep, food, motivation with the session, etc), then I would just keep doing what you are doing and expect it to improve. You can definitely try to take a couple days off in a row first as a mini deload and if that doesn't work then just keep plugging away and things should improve. You can also start alternating sessions where you do more intervals one day and steady state on the next and that should prove beneficial as well. Basically, keep at it in some form or another and you will make more steady progress. It can take 3 weeks to start seeing significant gene expression changes and increased mitochondrial/capillary density so you're about there and that should aid you as well.
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    Unregistered User 2RDEYE's Avatar
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    Originally Posted by Heisman2 View Post
    If everything else is the same (sleep, food, motivation with the session, etc), then I would just keep doing what you are doing and expect it to improve. You can definitely try to take a couple days off in a row first as a mini deload and if that doesn't work then just keep plugging away and things should improve. You can also start alternating sessions where you do more intervals one day and steady state on the next and that should prove beneficial as well. Basically, keep at it in some form or another and you will make more steady progress. It can take 3 weeks to start seeing significant gene expression changes and increased mitochondrial/capillary density so you're about there and that should aid you as well.
    Thanks a lot for your help, I appreciate it. I actually kind of enjoy it more than weightlifting now, it's like a test of willpower but the problem is that my quads get so sore that it shortens my time I can do cardio.
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