Cardio

Muslimah1218

Can someone give me an example of a week of cardio that has worked for them to lose weight......

Muslimah1218

What I usually do is the elliptacle on "weight loss" for 30 Min.. And then the bike on intensity 5 for 15 minutes then a 5 minute cool down!!!!!!!! Ideas suggestions... Is this ok to do until I plateo and then change up the intensity, time, and possibly the machine?

Reckabek

Jillian michaels 30 day shred helped me to lose inches! Not weight yet tho! :huh:

Muslimah1218

Jillian michaels 30 day shred helped me to lose inches! Not weight yet tho! :huh:

I have that DVD... I have had it for about a year now. And every time I start I do it for about 3 days and then stop. How long have you done it. And how many inches have you lost?

SteveHunt113

I do interval cardio on the elliptical. I have a number of routines that a swop around. But my favorites are below. Each starts with a 6 minute warmup and goes something like this:

30 seconds at 40% effort
30 seconds at 50% effort
30 seconds at 60% effort
30 seconds at 70% effort
30 seconds at 80% effort
30 seconds at 30% effort
Repeat 1 time

1) 30 seconds at 90% effort followed by 30 seconds at 30% effort. Repeat for 24 rounds
2) 40 seconds at 90% effort followed by 40 seconds at 30% effort. Repeat for 18 rounds
3) 40 seconds at 90% effort followed by 20 seconds at 30% effort. Repeat for 4 times, rest 60 seconds after each round at 10% effort. Repeat for 5 rounds
4) 30 seconds at 90% effort followed by 15 seconds at 30% effort. Repeat for 4 times, rest 60 seconds after each round at 10% effort. Repeat for 6 rounds

All of these I follow up with a 5 minute cool down. For my cool down, I use my heart rate to determine my RPM's:

RPM's = HR/2 - 10

If my hear rate is 150, then my RPMs would be 65 ( (150/2) - 10 )

I made this up, but it works well for me!

Amy_Lee_2012

I do an hour and a half of Tae Bo and 40 minutes of brisk walking/jogging combo everyday and it's helped me to lose 63 pounds since November 2011. I used to only do an hour of Tae Bo, but added the extra half an hour and walk/jog combo, last month.

dvisser1

The cardio part of my regular, 3 day a week gym workout is:

- 10 minute warm up on stationary bike (level 8 out of 20)
- stretching
- 30 minutes + 5 cool down on elliptical. The one I use at the gym has a set incline and varies the resistance. I set it to a random / variety training mode and go at it with pretty good intensity. There have been days I hit my max heart rate for a few seconds.
- a little weight training to break up the cardio
- 12 to 15 minutes on stairmaster with the revolving set of stairs, on a speed interval mode setting.

I also walk my dog (80 lb hyper-energetic black lab) between 1.5 and 4 miles pretty much every day, right about a 3 mph pace.

HonkyTonks

Can someone give me an example of a week of cardio that has worked for them to lose weight......

I don't do that much cardio anymore, I used to do cardio for a bigger deficit but now I am just using diet to achieve a moderate deficit, lifting a few times a week and for I usually go for a 20 minute run about 3 days a week.

prettythinlove

At my gym there are many classes that are on throughout the week.
I like CXWORX (weight lifting for 45mins)
Sha'bam (hip hop dance for 55 mins)
Body combat (intense boxing and cardio mixed together 60mins)
RPM (cycle/spin class 50 mins)
Zumba (dance 60 mins)

I try to get to one of these classes everyday. And if I am busy at that time then I run on the treddy or lift some weights.