Cardio 2x daily

mpizzle421
mpizzle421 Posts: 80 Member
in Fitness and Exercise
Hi there,

Working hard again the last few weeks. My doctor was concerned about my blood sugar reading - 115 fasted - and I'm pre-hypertension. Essentially she said if something didn't change I would be diabetic in 6 months. In addition the scale claimed I weighed a chunky 280 lbs, 38% bodyfat (34% if the hand-held is more accurate).

So I started by walking about 45 minutes daily the first week without changing my diet much (this lasted for about a week).

For the last two weeks I've been training with weights - full body routine 3x per week. I've kept the weight moderate and focused on form to avoid injury (I've hurt myself in the past pushing too hard with weights and I have shoulder issues to worry about). I have continued walking 45-60 minutes daily.

1. Bench
2. Lateral Raise (Shoulder issues prevent oh press)
3. Lat Pulldown
4. Curl
5. Tricep Pulldown
6. Squat
7. Seated calf raise

Finally, the last week I've started trying to perform "cardio" twice daily (may not sound like much but it gets my heart going to about 75-80%). I get on the eliptical in the morning and walk briskly at night (on non-weight training days) or I walk briskly twice daily.

I've shed about 7lbs through this process. I just wondered if I was pushing it a bit by trying to perform cardio activity twice a day. I work a desk job so the reason I do this is to maintain some level of activity more than once a day. I figure it's not excessive because people with real jobs physically exert themselves a whole lot more than I am but I figured it was worth asking if there are any negatives to this approach.

Thanks!

Replies

  • AJ_G
    AJ_G Posts: 4,158 Member
    It's not really pushing it performing cardio twice a day, but it's kind of unnecessary. If you are bordering on type 2 diabetes, the best thing you can do is get your weight down. The best way to get your weight down is through your diet, not through cardio. Cardio will help, but the bulk of weight loss comes from changes in diet. If you have blood sugar problems, it may be helpful to adopt a slightly higher protein diet, and high protein will keep you satisfied on lower calories, and when eaten with carbs will prevent spikes in blood glucose and insulin.
  • bobbystrongarm
    bobbystrongarm Posts: 72
    It's not really pushing it performing cardio twice a day, but it's kind of unnecessary. If you are bordering on type 2 diabetes, the best thing you can do is get your weight down. The best way to get your weight down is through your diet, not through cardio. Cardio will help, but the bulk of weight loss comes from changes in diet. If you have blood sugar problems, it may be helpful to adopt a slightly higher protein diet, and high protein will keep you satisfied on lower calories, and when eaten with carbs will prevent spikes in blood glucose and insulin.

    Quoted this because I agree with everything he said.

    The cardio you are doing 2x daily doesn't sound too intensive, so I wouldn't worry about over training. Which would be the case if you were out busting your *kitten* twice daily, but walking is fine.

    Get your diet in check and set to a weekly deficit. MFP will allow you to set it to 2lbs weekly, do that. Once you have this set up doing more cardio is just going to be allowing you to eat more calories. I'm not saying it isn't good for cardiovascular health and over all fitness, but you are supposed to be eating back what you burn to maintain safe and controlled weightloss. 2lbs a week is considered by most to be the max safe weightloss goal.

    So if you like walking 2x daily, go for it. Do what keeps you motivated. Just don't jump into running, HIIT, sprinting, or jogging long distance twice daily. You will be at high risk for injury from over training, and at 280lbs your legs and joints will hate you for the trauma.
  • Docmahi
    Docmahi Posts: 1,603 Member
    similar situation to where I started - bit of an aggressive workout regimen, but whatever you choose just stick with it and stay the course

    I started around 35-37% bodyfat or so - just making changes that you can keep for the rest of your life not just for a couple of months is what worked for me.

    I like the full body split though 3x a week - the Ice Cream Fitness 5x5 is really nice - just youtube it, one of my favorite full body routines

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