Anyways, I have a question... Whats the difference between cardio only days and
moderate cardio times?
Not exact matches
Cardio is light or
moderate exercise that can be performed for prolonged periods of
time.
You said you should do 4 - 5
times of
moderate cardio and 2 - 3
cardio only days... What do you mean?
The study's control group who only performed
moderate intensity (65 - 80 % VO2 Max)
cardio for 3
times a week lost 71.8 % more weight during their 4 month long study than the group who only performed 3
times a week of resistance training that consisted of 3 sets of 8 exercises with a repetition range of 8 - 12.
And the research shows that there's actually not that much difference in terms of 24 - hour energy expenditure in groups that take part in either
moderate - intensity
cardio or HIIT, despite a much shorter workout, low
time commitment and lower total volume of training [3].
If you've got
time on your hands, then the best approach might be to add in some
moderate - intensity
cardio — jogging, cycling, frisbee or dancing.
If you want to burn fat canʼt you just do
moderate intensity «
cardio» exercises like running on the treadmill for hours at a
time?
Cardio 4
times (
moderate intense 20minutes) then weight lifting (
moderate 1 hour).
According to the American College of Sports Medicine, you should perform either 30 - 60 minutes of
moderate cardio 5
times per week or 20 minutes of intense
cardio 3
times per week.
If your goal is to gain muscles, then it is recommended that you lift at least three
times a week and combine it with
moderate cardio workouts which can last up to 20 to 30 minutes each of your off days.
Therefore if fat loss is your goal, first thing in the morning is the best
time to do low to
moderate intensity
cardio such as going for a walk.
The reality is that
moderate intensity, long duration
cardio may have some benefits that make it worth doing (i.e. better circulatory and respiratory health), but if burning fat is your primary goal you're just wasting
time by doing this.
For example, an Australian study found that women who did a 20 - minute HIIT routine lost six
times more body fat relative to a group who did 40 minutes of
moderate - intensity
cardio.
«Perform 30 - 60 minutes of steady pace
cardio 3 - 5
times / week maintaining your heart rate at a
moderate level»
The
cardio recommendations were excellent: lots of light to
moderate activity, instead of sprinting three
times a week.
While steady - state (low to
moderate) forms of
cardio can and should be performed for extended periods of
time to see maintenance and improvements in VO2max (think upwards of 45 minutes at a jog), HIIT training for
cardio fitness involves working at an intensity that can only be maintained for about 20 to 25 minutes.
HIIT (high intensity interval training): Too much endurance /
cardio work can actually rob your body of testosterone, while resistance training / lifting is shown to increase the production of T, but this has a drop off point where too much of either robs the body; a
moderate amount of strength training and
cardio together make the optimal blend to produce T. Lifting more than three
times a week can actually slow your T production way down, so don't overdo it.