Increase cardio difficulty or time?

UrbanLotus

Hi, newbie question here! I'm really out of shape, just started working out like a month ago after a break of several years. I'm wondering what would be more effective (for losing weight) as I get fitter - increasing the time or difficulty of cardio workouts? Specifically, I would increase resistance on elliptical or incline on treadmill - should I focus on making my workouts harder, or building endurance to workout longer? I started at like 15 min (it was really a struggle unfortunately) and am up to about 30 min,end up working out about 5 times a week.

UrbanLotus

Anyone?

judtod

I wonder about that two. Some days I go for length, other days I go for intensity. Today I worked out intensely on the elliptical, alternating intervals of medium and hard intensity. Then I did half an hour of medium intensity and half an hour of low intensity. I figure it is all good. Whatever I do is moving me in the right direction (no pun intended).

ninerbuff

It's better to work out harder and for a shorter period of time.

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SenseiCole

change it up all the time

difficulty / speed and length

moochachip

change it up all the time

difficulty / speed and length

Yes. It's better to change it up then have your body get use to the same thing. It's more effective to have your body keep guessing what you'll do next.

servilia

I'd up the difficulty and do some interval training.

SquidandWhale

change it up all the time

difficulty / speed and length

Yes. It's better to change it up then have your body get use to the same thing. It's more effective to have your body keep guessing what you'll do next.

^This.

ninerbuff

change it up all the time

difficulty / speed and length

Yes. It's better to change it up then have your body get use to the same thing. It's more effective to have your body keep guessing what you'll do next.

This isn't true. You don't get better at squats if you do them one time then do lunges another day then leg press the next, etc. It's fine to do repetition of an exercise till you get better at it then change it or the intensity of it.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

SJ46

I vote for increasing the intensity and adding in HIIT or tabata drills.

jimmmer

If increasing time or difficulty increases your calorie deficit, then you'll lose more weight. However, there is a but.

Diet is ultimately what determines weight loss. However, exercise selection determines what proportion of that weight loss is fat tissue. Muscle tissue is metabolically "costly" so your body always wants to atrophy muscle if it can. It's a survival thing. Fat will help you survive a lean winter or famine, muscle won't. You need to provide a decent stimulus to your muscles whilst you are in deficit to persuade your body to hold onto it and lose predominantly fat instead.

If you do some HIIT with a focus on the whole body (ie something that includes burpees, squats, push-up varients, etc) then you'll retain your lbm and shred off the fat. SO my vote would be for harder, full-body type HIIT workouts 3 times a week and a sensible (TDEE -20%) deficit. You'll enjoy the body you end up with much more, I assure you.

TavistockToad

If you do some HIIT with a focus on the whole body (ie something that includes burpees, squats, push-up varients, etc) then you'll retain your lbm and shred off the fat. SO my vote would be for harder, full-body type HIIT workouts 3 times a week and a sensible (TDEE -20%) deficit. You'll enjoy the body you end up with much more, I assure you.

this!