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How much cardio is too much (beginner)
Ladybird1103
Posts: 36 Member
Hi all, I've lost 20.5 pounds on MFP so far mostly by diet alone - also have increased my daily steps by walking our dogs more, and I typically get a minimum of 10k steps per day. I'm 5' 3" and 168.5 pounds, so still lots of fat to lose.
I'm looking to increase my daily calorie deficit each day with more cardio as weight loss has slowed. The dog walking is great for getting steps in, but its not getting my heart rate up. This past week I started Couch to 5k - so getting 30 to 35 minutes on the treadmill, every other day.
My question is, would it be a bad idea at this point to add an additional 2 days of cardio (5 days total) doing something besides treadmill...elliptical, stairmaster etc. I don't want to push too hard and injure myself, but I'm also anxious to get this weight off before summer hits.
I'm looking to increase my daily calorie deficit each day with more cardio as weight loss has slowed. The dog walking is great for getting steps in, but its not getting my heart rate up. This past week I started Couch to 5k - so getting 30 to 35 minutes on the treadmill, every other day.
My question is, would it be a bad idea at this point to add an additional 2 days of cardio (5 days total) doing something besides treadmill...elliptical, stairmaster etc. I don't want to push too hard and injure myself, but I'm also anxious to get this weight off before summer hits.
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Replies
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Have you reassessed your calorie requirements given your new lower weight? and are you weighing your food and being really careful? In other words, you deficit could stay the same, but your calorie goal may need to be reduced if your weight loss is slowing.
I don't see the harm in adding some cardio and if you do mix it up I think that is a smart approach.0 -
Ladybird1103 wrote: »Hi all, I've lost 20.5 pounds on MFP so far mostly by diet alone - also have increased my daily steps by walking our dogs more, and I typically get a minimum of 10k steps per day. I'm 5' 3" and 168.5 pounds, so still lots of fat to lose.
I'm looking to increase my daily calorie deficit each day with more cardio as weight loss has slowed. The dog walking is great for getting steps in, but its not getting my heart rate up. This past week I started Couch to 5k - so getting 30 to 35 minutes on the treadmill, every other day.
My question is, would it be a bad idea at this point to add an additional 2 days of cardio (5 days total) doing something besides treadmill...elliptical, stairmaster etc. I don't want to push too hard and injure myself, but I'm also anxious to get this weight off before summer hits.
Depends on what you are doing. 6-12 hours per week of cardio is normal for an endurance athlete in the off-season. I'm short some hours this past week on the bike (due to work, I didn't have time to do the full 2 1/2 hours on Sunday for my typical longer weekend ride - and was 30 minutes short on Saturday as well due to weather), but here's February cardio (on the bike) hours alone (not to mention weights 3 days a week, yoga, foam roll and stretch between all of that).
February 1: 27.3 Miles -- Duration 1:25:00
February 2: 19.3 Miles -- Duration 1:00:00
February 4: 19.8 Miles -- Duration 1:00:00
February 6: 27.11 Miles -- Duration 1:21:00
February 7: 30.7 Miles -- Duration 2:19:53
February 9: 14.9 Miles -- Duration 0:45:00
February 11: 19.3 Miles -- Duration 1:00:00
February 12: 9.9 Miles -- Duration 0:30:00
February 13: 28.3 Miles -- Duration 1:30:00
February 14: 21.8 Miles -- Duration 1:10:00
February Total Miles: 218.41
February Total Duration: 12:00:53
Not all of that is at the same intensity as one cannot go full tilt all the time. Cardio can be based on heart rate zones, as well as power output zones.
Regardless, with the amount of cardio, plus the weights and a deficit - I trimmed off 7.6 pounds in the past 30 days. So yes, you can dial up the cardio to increase the CO (calories out) side of CI/CO.
30-35 minutes on a treadmill every other day simply seem like very little to me. I get that every day walking the dogs which I usually don't even count as exercise.
I say bump up your cardio from 30-35 minutes to shoot for some 45 - 60 minute sessions. Once you adapt to that, bump one or two a week up to 90 minutes if you are looking to increase the calorie burn to help create a deficit.
All of that being said - it's in the kitchen where you will be the most successful losing weight to reach your goals. Be honest about your measurements of food and your measurements of exercise (overestimate the first, and underestimate the latter) to make sure you have a daily deficit. That will melt off the pounds...0 -
Wouldn't MFP automatically adjust calorie requirements based on my new weight? I didn't even think of that. I have it set now for 1 pound loss per week, which gives me 1,300 cals per day. I am diligent about weighing food and if I can't weigh something, I will overestimate. I rely on pre-packaged frozen meals for lunch since they are easy at the office (I go for Amy's organic) which I'm hoping have accurate nutritional info.
Really I want to be able to eat the same amout of food, but lose more like 1.5 to 2 pounds a week. I don't plan on eating back any exercise calories.0 -
Ladybird1103 wrote: »Hi all, I've lost 20.5 pounds on MFP so far mostly by diet alone - also have increased my daily steps by walking our dogs more, and I typically get a minimum of 10k steps per day. I'm 5' 3" and 168.5 pounds, so still lots of fat to lose.
I'm looking to increase my daily calorie deficit each day with more cardio as weight loss has slowed. The dog walking is great for getting steps in, but its not getting my heart rate up. This past week I started Couch to 5k - so getting 30 to 35 minutes on the treadmill, every other day.
My question is, would it be a bad idea at this point to add an additional 2 days of cardio (5 days total) doing something besides treadmill...elliptical, stairmaster etc. I don't want to push too hard and injure myself, but I'm also anxious to get this weight off before summer hits.
You can increase the amount of cardio you're doing IF you're going to actually stick to it and not feel like it's a chore and something you have to do.0 -
Ladybird1103 wrote: »Wouldn't MFP automatically adjust calorie requirements based on my new weight? I didn't even think of that. I have it set now for 1 pound loss per week, which gives me 1,300 cals per day. I am diligent about weighing food and if I can't weigh something, I will overestimate. I rely on pre-packaged frozen meals for lunch since they are easy at the office (I go for Amy's organic) which I'm hoping have accurate nutritional info.
Really I want to be able to eat the same amout of food, but lose more like 1.5 to 2 pounds a week. I don't plan on eating back any exercise calories.
I have to go in and reset my calories in the settings as the loss continues (under the update your diet profile). I thought it was automatic, but each time I go into the settings and reset (save by clicking the green button "Update Profile"), a new number pops up in my daily summary when I click on Home. Such as today, after doing that it cut my daily down by 20 calories.
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Just keep in mind that the more weight you lose the slower it comes off. The early pounds are easy.0
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Just keep in mind that the more weight you lose the slower it comes off. The early pounds are easy.
Not trying to begin an argument, but just stating that it can be different for everyone. I find it just the opposite.
At least in my Yo-Yo of off season weight gain and less riding, to preparing for the upcoming season (bike riding that is) and deficit eating combined with bumping up the training. The first few pounds and turning the ship around are really, really slow and laborious. Once I get fired up with the workouts, eating and counting correctly it is like easy clock work. So for me, the latter pounds are the easiest and fall off the fastest.
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i would think about adding in some resistance/strength training work to complement the running.0
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Ladybird1103 wrote: »
My question is, would it be a bad idea at this point to add an additional 2 days of cardio (5 days total) doing something besides treadmill...elliptical, stairmaster etc. I don't want to push too hard and injure myself, but I'm also anxious to get this weight off before summer hits.
In the context of your overall programme I think stepping up to 5 days a week would be fine.
Obviously be sensible in terms of intensity and duration (so don't try and go flat out from no base).0 -
If you are a beginner then don't start adding more in. Just keep following the c25k plan. Take the rest days when it says.
You body is going to be getting use to the C25K plan and when you are out running solid for 30 minutes, every other day you are going to know about it.
Please ignore anyone who currently does any sort of endurance or long distance cardio who advises you to start bumping up the time, until you have at least the base of C25K completed and you are able to run 30 minutes at a good pace.
Good pace is dependant on each person, a good pace means you should be able to "just" hold conversation while running. If you can't speak your running too fast and if it's very easy to chat you are probably going too slow.
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If you are a beginner then don't start adding more in. Just keep following the c25k plan. Take the rest days when it says.
You body is going to be getting use to the C25K plan and when you are out running solid for 30 minutes, every other day you are going to know about it.
Please ignore anyone who currently does any sort of endurance or long distance cardio who advises you to start bumping up the time, until you have at least the base of C25K completed and you are able to run 30 minutes at a good pace.
Good pace is dependant on each person, a good pace means you should be able to "just" hold conversation while running. If you can't speak your running too fast and if it's very easy to chat you are probably going too slow.
Thanks! This is what I was thinking - I want to develop my running and get better, and I really am a beginner. Running the one minute intervals is a challenge for me at this point! My concern is that every other piece of cardio equipment at the gyms is also primarily working my legs....I should probably work in 2 days of resistance training as someone above suggested. That's a whole other question though! Free weights or machines? Light weights? Heavy weights? Ugh.0 -
You're over thinking. I like to workout whatever body part feels recovered from the last workout.
Two days ago I did my old step workout that I hadn't done in years, with a one pound weight on each arm for more resistance. Yesterday my outer hips felt it, I expected that since they were fatigued during the workout, I've only been cycling the past 3 months and that does not work the outer hips.
So yesterday all I did was walk, 5 dogs, almost 5 miles total, with the last lap of 1.5 miles being the fastest pace with the smallest dog. Boy that little guy is a bundle of energy!
Anyway, today what is sore is my lower abs, my hips are stiff, but the walk/ power walk was more the adapted muscle use of cycling. So, today, more likely tonight to get some more rest in, I'm thinking I'll do the step again but with no arm weights, then do an upper body strength workout, I use free weights.
Tomorrow I may rest, or I may do the step again, no weights. My body will let me know.0 -
If all you are doing is cardio, add strength training instead.0
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If you are a beginner then don't start adding more in. Just keep following the c25k plan. Take the rest days when it says.
You body is going to be getting use to the C25K plan and when you are out running solid for 30 minutes, every other day you are going to know about it.
Please ignore anyone who currently does any sort of endurance or long distance cardio who advises you to start bumping up the time, until you have at least the base of C25K completed and you are able to run 30 minutes at a good pace.
Good pace is dependant on each person, a good pace means you should be able to "just" hold conversation while running. If you can't speak your running too fast and if it's very easy to chat you are probably going too slow.
The OP stated this goal even though she has dropped 20 pounds to date...
I'm looking to increase my daily calorie deficit each day with more cardio as weight loss has slowed.
There are a myriad of ways to increase one's cardio - cycling (real or stationary), walking, rowing, swimming, body weight exercises, elliptical, cross country skiing, jump rope, etc.
Depending on Ladybird's current level of running as well as her history of fitness, ability to recover, genetics, and choice of where to add some cross training cardio - she could easily increase the amount of cardio per week she is getting without having much of a negative impact on her three walk, jog, run 30 minute segments.
If increasing the duration of her runs at this point is not allowed in the program, my suggestion would be low impact, stationary bike rides in the Recovery and Zone 1 HR 30-45 minutes sessions on the running off days.
This would not impact her 30 minute walk, jog, run every other day sessions and would help with recovery - all while meeting her goal of increasing her calorie deficit each day. One does not need to eat back any exercise calories for such low effort recovery rides, and one doesn't really even need to be fueled for them outside of one's normal meals due to the short durations and fueling requirements. Call them junk miles to burn the junk food - so to speak.0 -
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Walk more if you want and have the time. Also, pick up some weights! Have fun and congrats on your loss!!!0
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SingingSingleTracker wrote: »If you are a beginner then don't start adding more in. Just keep following the c25k plan. Take the rest days when it says.
You body is going to be getting use to the C25K plan and when you are out running solid for 30 minutes, every other day you are going to know about it.
Please ignore anyone who currently does any sort of endurance or long distance cardio who advises you to start bumping up the time, until you have at least the base of C25K completed and you are able to run 30 minutes at a good pace.
Good pace is dependant on each person, a good pace means you should be able to "just" hold conversation while running. If you can't speak your running too fast and if it's very easy to chat you are probably going too slow.
The OP stated this goal even though she has dropped 20 pounds to date...
I'm looking to increase my daily calorie deficit each day with more cardio as weight loss has slowed.
There are a myriad of ways to increase one's cardio - cycling (real or stationary), walking, rowing, swimming, body weight exercises, elliptical, cross country skiing, jump rope, etc.
Depending on Ladybird's current level of running as well as her history of fitness, ability to recover, genetics, and choice of where to add some cross training cardio - she could easily increase the amount of cardio per week she is getting without having much of a negative impact on her three walk, jog, run 30 minute segments.
If increasing the duration of her runs at this point is not allowed in the program, my suggestion would be low impact, stationary bike rides in the Recovery and Zone 1 HR 30-45 minutes sessions on the running off days.
This would not impact her 30 minute walk, jog, run every other day sessions and would help with recovery - all while meeting her goal of increasing her calorie deficit each day. One does not need to eat back any exercise calories for such low effort recovery rides, and one doesn't really even need to be fueled for them outside of one's normal meals due to the short durations and fueling requirements. Call them junk miles to burn the junk food - so to speak.
I very much agree with all of SingingSingleTracker and the feedback provided. Great great insight!0 -
SingingSingleTracker wrote: »If you are a beginner then don't start adding more in. Just keep following the c25k plan. Take the rest days when it says.
You body is going to be getting use to the C25K plan and when you are out running solid for 30 minutes, every other day you are going to know about it.
Please ignore anyone who currently does any sort of endurance or long distance cardio who advises you to start bumping up the time, until you have at least the base of C25K completed and you are able to run 30 minutes at a good pace.
Good pace is dependant on each person, a good pace means you should be able to "just" hold conversation while running. If you can't speak your running too fast and if it's very easy to chat you are probably going too slow.
The OP stated this goal even though she has dropped 20 pounds to date...
I'm looking to increase my daily calorie deficit each day with more cardio as weight loss has slowed.
There are a myriad of ways to increase one's cardio - cycling (real or stationary), walking, rowing, swimming, body weight exercises, elliptical, cross country skiing, jump rope, etc.
Depending on Ladybird's current level of running as well as her history of fitness, ability to recover, genetics, and choice of where to add some cross training cardio - she could easily increase the amount of cardio per week she is getting without having much of a negative impact on her three walk, jog, run 30 minute segments.
If increasing the duration of her runs at this point is not allowed in the program, my suggestion would be low impact, stationary bike rides in the Recovery and Zone 1 HR 30-45 minutes sessions on the running off days.
This would not impact her 30 minute walk, jog, run every other day sessions and would help with recovery - all while meeting her goal of increasing her calorie deficit each day. One does not need to eat back any exercise calories for such low effort recovery rides, and one doesn't really even need to be fueled for them outside of one's normal meals due to the short durations and fueling requirements. Call them junk miles to burn the junk food - so to speak.
I very much agree with all of SingingSingleTracker and the feedback provided. Great great insight!
Thank you! Agree this is good insight. I've never tried the stationary bike, and I like the sounds of low impact/low exertion to start. That sounds very doable!0
This discussion has been closed.
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