How much Cardio is TOO much cardio?!?

supico1

I normally do about 75 minutes of cardio each workout. A fellow gym member was telling me that cardio is no more effective after the first 20 minutes...she said you get the same benefits of doing 20 minutes of cardio as you would get doing 75 minutes! I don't believe this is true because when I was doing less cardio I wasn't dropping any pounds. I didn't ask her opinion but she offered anyway :huh: Does anyone know the truth about this?

jmijaressf

I dunno. The longer you exercise in a session, the more calories you burn. Since you're dropping the pounds with longer cardio sessions, stick with it!

TS65

Maybe the same benefit for your heart? Sounds like she's trying to make herself feel better about only working out for 20 minutes. :laugh: But you're still burning calories for the remaining 55 minutes!

truedecember

My aerobics professor actually told us something similar, except she said that 30 minutes gives you maximum benefit. However this is referring to cardiovascular benefit. Longer cardio still burns more calories, so that's a definite benefit!! Just make sure you don't overdo it

ivyann73deleted

This really had me curious so I googled it. This woman is crazy and has no idea what she's talking about. Gotta love people that offer their opinion and wrong advice when you don't ask for it.

Mamapengu

Maybe it depends on what your goal is? I just ran for 2+ hours and burned over 1400 calories. My goal is to get healthier and be able to run a half-marathon in 3 weeks. My pulse and BP have both dropped since I started to run- and I'm getting muscle definition I've never had before. I'm pretty happy with how I'm progressing towards my goals.

funkyspunky871

All I know is if you (for example) run on a treadmill for 20 minutes, you're not going to burn anywhere near the amount of calories as you would with 75 minutes at the same intensity/incline/speed/whatever. There's a benefit of more than 20 minutes of cardio. That being said, I think 75 minutes of non-stop cardio is a bit much, but you never specified if it was non-stop. Whatever works for you.

Also, I've always read and heard that doctors/dietitians/trainers/againwhatever recommend at least 30 minutes of brisk walking a day... And brisk walking is a form of cardio, so I guess it would apply to other cardio workouts too. 20 minutes seems a bit low...

diana109

Not at all!. The more cardio you do the more calories you burn meaning the more weight you loss. Plus the more cardio the stronger you make your heart and lungs. It also helps improve your endurance!! Keep up the great work! Agreed probably just trying to make herself feel better!

Elzecat

I've been hearing that doing the same cardio over and over at the same pace, doesn't get the best results, and that interval training is the way to go for maximum burn--I am doing run/walk intervals because I had to start with a really modified running program, and I find that it really works for me--so depending on what you're doing, maybe trying a few "sprints" during your cardio will help. It also boosts your heart rate temporarily, which is a good thing...I'm also doing Zumba, spinning, (and just added in strength training) and walking with coworkers at lunch...doing anywhere from 25 to 60 minutes of cardio at a time...

kaylenlawrence

it takes 20 minutes for your body to get to the fat stores..
on my cardio days I do about an hour and a half

taso42_DELETED

I think the concern with overdoing the cardio is the risk of burning muscle, which is obviously undesirable. Any time you are losing weight, you are also going to lose some muscle - unless you do strength training and eat adequate protein. That said, 75 min/ day seems high to me personally, but if you enjoy it, then go for it. But I highly recommend some strength training in addition to that, like 2 or 3 times per week.

Tiggerrick

From About.com: When it comes to cardio, it's up to you and your goals how much you do and how often. For weight loss, most experts recommend 60 or more minutes of moderate intensity activity most days of the week, but if you're a beginner, you may need to start at a lower level of exercise. For beginners, you might start with three days of cardio exercise for 20 or more minutes, adding time each week.
Look at the person that is giving you advice. Do they look like you want to look? If they do, do what they do. I've had really overweight people telling me how to loose weight. Whatever.

supico1

@ ivyann73 That is really funny! she just walked up to me and started telling me about cardio. I do several different machines so its not at a continuous fast pace. I really like burning calories with cardio. There's no way I could stop at 20 min!

l3xii

Look at the person that is giving you advice. Do they look like you want to look? If they do, do what they do. I've had really overweight people telling me how to loose weight. Whatever.

:laugh: :laugh: :laugh: :laugh: :laugh: funny

supico1

@ diana109 I have also seen others in the gym do just as much or more! they are doing high intensity running, I do the Elliptical Trainer and treadmill

supico1

@ l3xii Very true! she needs to lose a lot more to give advice! :noway:

TheDeviation

That said, 75 min/ day seems high to me personally, but if you enjoy it, then go for it. But I highly recommend some strength training in addition to that, like 2 or 3 times per week.

^ I agree. You didn't mention it, but if you're not doing any strength training you need to. Don't be afraid that you'll turn into an amazon. Strength training will help you reach your goals quicker and keep your physique looking great.

Just my $0.02.

supico1

@ TheDeviation I use the bicep curling machines & several other machines at the gym. Is lifting free weights better than using the machines?

TheDeviation

@ TheDeviation I use the bicep curling machines & several other machines at the gym. Is lifting free weights better than using the machines?

I ALWAYS prefer free weights over machines. You get a natural, wider range of motion using free weights. You just have to pay attention to your form when lifting.

Don't be afraid to look into things like dumbbell squats, romanian deadlifts, barbell bench presses, etc.. They aren't just for guys. Check out youtube. There's quite a few good lifting "how tos" on there.

rileysowner

@ TheDeviation I use the bicep curling machines & several other machines at the gym. Is lifting free weights better than using the machines?

I ALWAYS prefer free weights over machines. You get a natural, wider range of motion using free weights. You just have to pay attention to your form when lifting.

Don't be afraid to look into things like dumbbell squats, romanian deadlifts, barbell bench presses, etc.. They aren't just for guys. Check out youtube. There's quite a few good lifting "how tos" on there.

The bicep curls and others really don't do much for you. Use free weights and do things like TheDeviation suggested. They will give much more effect and cause much more metabolic effect. Exercises like curls just work the bicep especially on a machine. A free weight squat will work legs primarily along with your butt, but it also works your core and a bunch of other muscles because you need to balance the weight.

rileysowner

To the original post, if you enjoy it the only down side is that long duration cardio will burn muscle. More specially since you are not really using your fast twitch muscle fibers, but over using your slow twitch ones, your body will decrease the size of your fast twitch muscle fibers. They are the ones that make up the bulk of your muscles shape. It is because of this that you see such a huge difference between the look of sprinters (they make large use of their fast twitch muscle fibers) and marathon runners (they make large use of slow twitch muscle fibers responsible for endurance). Both have low fat levels, but there look is radically different. If you want to be a marathoner (or look like one) focus only on your long duration cardio, if you want more of the sprinter look incorporate weight lifting and Intervals and cut back on the long duration cardio. When in comes down to it, a High Intensity Interval Workout will burn more fat than long duration steady state cardio. I believe the big research was done by Anthony Trembley not too long ago.

dave4d

@ TheDeviation I use the bicep curling machines & several other machines at the gym. Is lifting free weights better than using the machines?

I ALWAYS prefer free weights over machines. You get a natural, wider range of motion using free weights. You just have to pay attention to your form when lifting.

Don't be afraid to look into things like dumbbell squats, romanian deadlifts, barbell bench presses, etc.. They aren't just for guys. Check out youtube. There's quite a few good lifting "how tos" on there.

The bicep curls and others really don't do much for you. Use free weights and do things like TheDeviation suggested. They will give much more effect and cause much more metabolic effect. Exercises like curls just work the bicep especially on a machine. A free weight squat will work legs primarily along with your butt, but it also works your core and a bunch of other muscles because you need to balance the weight.

I agree.

The only thing I can think she might have meant, is that you can get as much from 20 minutes of HIIT cardio, that you can with steady state moderate cardio in half the time. If you like the way you do it. stick with it. If you start tiring of your routine, switch it to something else.

JennaLee1486

Be careful when you are doing weight machines or free weights. You want to make sure that you are doing the exercise correctly and that you are getting the benefits from it. There are a lot of people at the gym who put 100lbs on a machine and do 5 crazy fast reps and call it toning. You want to do light weight and more reps if you are looking to tone and not build bulky muscle. Also pilates is amazing for long lean muscle mass. Have fun, be careful!

dave4d

Be careful when you are doing weight machines or free weights. You want to make sure that you are doing the exercise correctly and that you are getting the benefits from it. There are a lot of people at the gym who put 100lbs on a machine and do 5 crazy fast reps and call it toning. You want to do light weight and more reps if you are looking to tone and not build bulky muscle. Also pilates is amazing for long lean muscle mass. Have fun, be careful!

Unless you're a male, and eating with a caloric surplus, you won't build "bulky muscle". Proper form is VERY important in lifting weights, but for the greatest benefit, you will want to alternate between sets of high rep/lower weight, and low rep/high weight. Whatever you do, you want to lift heavy enough that your last few reps, you are struggling to maintain proper form(failure).

alb_photog

I have always heard that any card LESS than 30 minutes is moot. You have to workout more than 30 min to blast fat stores.

ashleighasbury

This week has been my spring break and out of pure boredom...has worked out for at least 3 hours a day. Both weight and cardio things! My boyfriend got back from his trip today and he said he could definitely tell a difference!

Moral of the story is, I think that working out for long periods of time is very effective!

chrisyoung0422

Dont buy it! She is high on a lack of sucess...

Windi38

I normally do about 75 minutes of cardio each workout. A fellow gym member was telling me that cardio is no more effective after the first 20 minutes...she said you get the same benefits of doing 20 minutes of cardio as you would get doing 75 minutes! I don't believe this is true because when I was doing less cardio I wasn't dropping any pounds. I didn't ask her opinion but she offered anyway :huh: Does anyone know the truth about this?

ummm.....no! She's just trying to make herself feel better for not doing more than 20 minutes!

I work out at least 75 minutes, lately it's been more like 90+. It's the ONLY thing that's helping me lose weight. I started a month ago working out at least an hour either biking or vigorous hiking or if the weather was bad a combo of weights and the cybex arc trainer (at LEAST 1/2hour on that!) 6 days a week, and I'm losing steady 2 pounds a week.

NOTHING else has helped me lose weight. Nothing. And bonus, I still eat 1500-1900 calories a day! ~

texastae1010

Ok I was at a the gym and one of the trainers told me the same thing I was like please explain cause umm that doesn't make any sense to me...and she clarified she was saying doing the same exact cardio meaning treadmill or elliptical at the same pace and resistance over a long period of time that your body becomes accustomed to it so you are just waisting your time...she explained to me to make sure that it is changing speeds or resistance if you are using a machine...and in classes you should be good because it is changing the entire time....but she kept trying to tell me that I only need like 30 min of cardio a day and the lbs should melt of and for my body that is not true also yall are acting like 75min is a long time for cardio that is an hour and 15min really because step classes, spin classes etc normally last about 45-60min. I say keep it up girl

warmachinejt

For me more than 10 mins of cardio is too much. I have only gone up to an hour but I don't do it anymore. I just control my diet and do carb cycling.

supico1

Thanks for all the suggestions guys!! I will continue to do the current cardio that I do. I work out 5 days a week and this is working for me. I'm definitely gonna add more weight training, that seems to help burn more calories! I see some of you do just as long or longer sessions of cardio :happy: