How much cardio a week?
alid8333
Posts: 233 Member
For the past 3 weeks I've been doing brisk walking at a incline of 6 or more everyday. My heart doctor cleared me the other day to start using my elliptical again. I've been doing 30 min of brisk walking at a incline of 6 or more AND doing 30 min on the elliptical the past couple days.
Yesterday after working out I felt extremely drained the rest of the day. So I decided to take today off.
I figured since I'm pretty sedentary throughout the day other than cleaning the house and exercise it would be ok to workout everyday. But everything I've read says 5 days a week is sufficient.
What's everyone's opinion on this?
Yesterday after working out I felt extremely drained the rest of the day. So I decided to take today off.
I figured since I'm pretty sedentary throughout the day other than cleaning the house and exercise it would be ok to workout everyday. But everything I've read says 5 days a week is sufficient.
What's everyone's opinion on this?
1
Replies
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sounds like you just need to increase your exercise slowly, instead of adding in 30 minutes every day.3
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Depends what you're eating, too. If you're eating 1200 calories and doing an hour of cardio, you will feel bad.
You could also try splitting it up. Do the walking in the morning, and the elliptical after lunch.1 -
It depends on what your goals are. If your primary goal is to lose weight, you can do that without exercise at all if you want to and you can build up to additional exercise more slowly. You may burn out if you overload your exercise and it's making you very tired and/or you aren't enjoying it. For me, I started adding 30 minute walks to my routine a few times a week and built up to walking almost every single day. That then evolved into running a few times a week and walking a few times a week. I constantly reevaluate so I don't burn out. I don't force myself to do anything. If I don't want to go out for a walk or run, sometimes I'll even just jog in place in front of the TV lol. Still gets me some activity and I'm not just a slug on the couch.0
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Your goals. What are you trying to accomplish will depend on what type of cardio you want.
I put in five days of cardio a week, but I also possess a body type that clings to weight so the five days of cardio are how I make it without gaining a lot of fat.
I'm also currently training for a May marathon. Cardio for me is three longish runs and then two days of heavy bag training and combat ropes.0 -
It could very well be that you are not fueling properly before and/or after your cardio. People often just don't have the energy for cardio during calorie restriction when dieting. Try taking in a complex carb and a little protein 30 minutes before your cardio. Cardio can increase metabolism for several hours after the exercise stops. At some point, you need to refuel or you will begin to fatigue even if you are sedentary.
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annacole94 wrote: »Depends what you're eating, too. If you're eating 1200 calories and doing an hour of cardio, you will feel bad.
You could also try splitting it up. Do the walking in the morning, and the elliptical after lunch.
My calories for the day is 1390. I split the hour up. I do 15min on the treadmill and 15 min on the elliptical. Then in the evening do another 15 & 15. I have heart issues so I'm not suppose to do a hour straight.
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It could very well be that you are not fueling properly before and/or after your cardio. People often just don't have the energy for cardio during calorie restriction when dieting. Try taking in a complex carb and a little protein 30 minutes before your cardio. Cardio can increase metabolism for several hours after the exercise stops. At some point, you need to refuel or you will begin to fatigue even if you are sedentary.
I get a good amount of protein a day. I make sure to fuel properly before and after working out. But yesterday as I was on the elliptical I started feeling extremely fatigued and then my heart palpitated extremely hard. I knew at that point time to stop lol.
Still today I feel very sluggish. My calorie goal for the day is 1390 and I've been eating back about 50 to 75% of my calories burned.
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Do you have an idea of how many calories you burn while doing cardio? And whats your height and weight?0
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The recommendation is 150 minutes (or 30 minutes 5 days a week) of moderate cardio OR 75 minutes of vigorous cardio. This is for cardiovascular (heart) health. I see no reason to do 60 minutes of cardio everyday unless you really enjoy it, experience additional benefits from it (improved mood, sleep, etc.), and/or just want more calories to eat.
I don't see any reason not to either unless you're having negative side effects, which you are. It sounds like you just wore yourself out. So if you really want to do that much cardio, continue with just the walking until you feel back to normal and introduce the elliptical slowly (maybe start with 10 minutes per day or 30 minutes twice a week).0 -
Depending on your schedule try exercising and then eat a protein shower and take a nap lol that's what I do cause I also get super tired after workouts and then I'm good after that hour nap lol0
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annacole94 wrote: »Depends what you're eating, too. If you're eating 1200 calories and doing an hour of cardio, you will feel bad.
You could also try splitting it up. Do the walking in the morning, and the elliptical after lunch.
My calories for the day is 1390. I split the hour up. I do 15min on the treadmill and 15 min on the elliptical. Then in the evening do another 15 & 15. I have heart issues so I'm not suppose to do a hour straight.
Are you eating back some/all of your exercise calories?0 -
TavistockToad wrote: »sounds like you just need to increase your exercise slowly, instead of adding in 30 minutes every day.
This. You don't want to overdo as that will be counterproductive but you will be able to do more if you ramp up more gradually.
As far as how much, what is "okay" is different from (more than, probably) what is "sufficient," of course, so that question is what you are trying to achieve -- your goals, as others have said.1 -
I only do cardio 1-2x a week. Unless its riding a bike outside or playing a sport, I really dont' like cardio. I prefer to lift 4-5x a week (currently doing a 4 day upper/lower split). In your case, you can always take your time and build up more slowly. You can also consider not doing cardio every day and start incorporating some lifting (circuit or a dumbell routine).1
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Do you have an idea of how many calories you burn while doing cardio? And whats your height and weight?
I have a polar chest strap that i connect to my Apple Watch. It says I burn around 350 to 400 total. But I know that's not 100% accurate so I only eat back 50 to 75% of them back.
I'm 5'3 and weigh 184
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WickedPineapple wrote: »annacole94 wrote: »Depends what you're eating, too. If you're eating 1200 calories and doing an hour of cardio, you will feel bad.
You could also try splitting it up. Do the walking in the morning, and the elliptical after lunch.
My calories for the day is 1390. I split the hour up. I do 15min on the treadmill and 15 min on the elliptical. Then in the evening do another 15 & 15. I have heart issues so I'm not suppose to do a hour straight.
Are you eating back some/all of your exercise calories?
I try to eat back 50 to 75% of them
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You mentioned a heart Dr and palpatations. Even though you were cleared for exercise maybe there is still an underlying issue? I definitely would seek medical advise outside of the forum ( even a second medical opinion ) If you aren't feeling well I would strive for 30 minutes 5x a week . If you want to do more ( though not necessary for weight loss) try adding in 5 minute increments.1
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I think this is a question for your cardiologist. I'm glad to hear that you rested when you're tired.1
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You mentioned a heart Dr and palpatations. Even though you were cleared for exercise maybe there is still an underlying issue? I definitely would seek medical advise outside of the forum ( even a second medical opinion ) If you aren't feeling well I would strive for 30 minutes 5x a week . If you want to do more ( though not necessary for weight loss) try adding in 5 minute increments.
I have Afib and mitral valve prolapse with regurgitation. My doctor is on vacation at the moment.
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goldthistime wrote: »I think this is a question for your cardiologist. I'm glad to hear that you rested when you're tired.
I plan on asking him when he returns from vacation. Just wanted others opinions.
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Do you have an idea of how many calories you burn while doing cardio? And whats your height and weight?
I have a polar chest strap that i connect to my Apple Watch. It says I burn around 350 to 400 total. But I know that's not 100% accurate so I only eat back 50 to 75% of them back.
I'm 5'3 and weigh 184
I think you are eating way too little for the amount of calories you are burning
I had the same problem as you. I used to feel drained after working out . I simply upped my calories from 1400 to 1500 and I was fine.
Try increasing your calories by 100 everyday and see how it goes
Or just limit your cardio to 30 mins brisk walking
However , since you have a heart problem I suggest asking your cardiologist.0 -
For the past 3 weeks I've been doing brisk walking at a incline of 6 or more everyday. My heart doctor cleared me the other day to start using my elliptical again. I've been doing 30 min of brisk walking at a incline of 6 or more AND doing 30 min on the elliptical the past couple days.
Yesterday after working out I felt extremely drained the rest of the day. So I decided to take today off.
I figured since I'm pretty sedentary throughout the day other than cleaning the house and exercise it would be ok to workout everyday. But everything I've read says 5 days a week is sufficient.
What's everyone's opinion on this?
30 minutes 5x per week is sufficient for general health in most cases...more specific fitness goals would steer you towards more or less.
Given you condition, you should be in regular communication with your cardiologist and definitely listen to your body. Also, a lot of people who are coming off the couch can't do 30 minutes 5x per week...it's something they build up to. Fitness is something that is developed over time and it seems a lot of people forget that and just want to come out of the gate with guns a blazin' and over do it when they're coming from basically nothing.0 -
cwolfman13 wrote: »For the past 3 weeks I've been doing brisk walking at a incline of 6 or more everyday. My heart doctor cleared me the other day to start using my elliptical again. I've been doing 30 min of brisk walking at a incline of 6 or more AND doing 30 min on the elliptical the past couple days.
Yesterday after working out I felt extremely drained the rest of the day. So I decided to take today off.
I figured since I'm pretty sedentary throughout the day other than cleaning the house and exercise it would be ok to workout everyday. But everything I've read says 5 days a week is sufficient.
What's everyone's opinion on this?
30 minutes 5x per week is sufficient for general health in most cases...more specific fitness goals would steer you towards more or less.
Given you condition, you should be in regular communication with your cardiologist and definitely listen to your body. Also, a lot of people who are coming off the couch can't do 30 minutes 5x per week...it's something they build up to. Fitness is something that is developed over time and it seems a lot of people forget that and just want to come out of the gate with guns a blazin' and over do it when they're coming from basically nothing.
My cardiologist is on vacation, but I planned on talking with him when he returns. Just wanted others opinions. I'm going to go down to 30 min 5 days a week. I'll do 15 min of brisk walking with a incline and 15 min of the elliptical. Then slowly work myself up from there.
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Do you have a heart rate monitor? And is it something your doctor recommends? I'm just curious if there is a correlation between your heart working too fast and your fatigue.
I'd take it easy until you can check with the doctor. Maybe just do 1 of your exercises per day (15 mins) until you can see him.0 -
Do you have an idea of how many calories you burn while doing cardio? And whats your height and weight?
I have a polar chest strap that i connect to my Apple Watch. It says I burn around 350 to 400 total. But I know that's not 100% accurate so I only eat back 50 to 75% of them back.
I'm 5'3 and weigh 184
I think you are eating way too little for the amount of calories you are burning
I had the same problem as you. I used to feel drained after working out . I simply upped my calories from 1400 to 1500 and I was fine.
Try increasing your calories by 100 everyday and see how it goes
Or just limit your cardio to 30 mins brisk walking
However , since you have a heart problem I suggest asking your cardiologist.
I don't really want to up my calories just yet. I think I will just do 30 min of exercise 5 days a week and see how I feel. Figured I'd do 15 min of brisk walking on a incline and then 15 min on the elliptical. I enjoy the elliptical so much more as walking hurts my knees lol but I know I can't do 30 min straight on the elliptical quite yet. It's harder to control my heart rate.
1 -
Do you have an idea of how many calories you burn while doing cardio? And whats your height and weight?
I have a polar chest strap that i connect to my Apple Watch. It says I burn around 350 to 400 total. But I know that's not 100% accurate so I only eat back 50 to 75% of them back.
I'm 5'3 and weigh 184
I think you are eating way too little for the amount of calories you are burning
I had the same problem as you. I used to feel drained after working out . I simply upped my calories from 1400 to 1500 and I was fine.
Try increasing your calories by 100 everyday and see how it goes
Or just limit your cardio to 30 mins brisk walking
However , since you have a heart problem I suggest asking your cardiologist.
I don't really want to up my calories just yet. I think I will just do 30 min of exercise 5 days a week and see how I feel. Figured I'd do 15 min of brisk walking on a incline and then 15 min on the elliptical. I enjoy the elliptical so much more as walking hurts my knees lol but I know I can't do 30 min straight on the elliptical quite yet. It's harder to control my heart rate.
I enjoy the elliptical as well , as I watch movies while I work out and split in 15 mins sections. ( morning , afternoon and evening ). However , when its sunny outside , I do like to walk my dog as well . If I were you , I would do 15 minutes on the elliptical twice a day and see how I feel
0 -
Do you have an idea of how many calories you burn while doing cardio? And whats your height and weight?
I have a polar chest strap that i connect to my Apple Watch. It says I burn around 350 to 400 total. But I know that's not 100% accurate so I only eat back 50 to 75% of them back.
I'm 5'3 and weigh 184
I think you are eating way too little for the amount of calories you are burning
I had the same problem as you. I used to feel drained after working out . I simply upped my calories from 1400 to 1500 and I was fine.
Try increasing your calories by 100 everyday and see how it goes
Or just limit your cardio to 30 mins brisk walking
However , since you have a heart problem I suggest asking your cardiologist.
I don't really want to up my calories just yet. I think I will just do 30 min of exercise 5 days a week and see how I feel. Figured I'd do 15 min of brisk walking on a incline and then 15 min on the elliptical. I enjoy the elliptical so much more as walking hurts my knees lol but I know I can't do 30 min straight on the elliptical quite yet. It's harder to control my heart rate.
I enjoy the elliptical as well , as I watch movies while I work out and split in 15 mins sections. ( morning , afternoon and evening ). However , when its sunny outside , I do like to walk my dog as well . If I were you , I would do 15 minutes on the elliptical twice a day and see how I feel
So you do 3 15 min sessions a day on the elliptical?
I'm the same way. If it's warm and sunny out I take my dogs for walks. I live in Ohio and we've been lucky and had quite a few days in the mid 50's and low 60's. Now we're back to low to mid 30's.
0 -
Do you have an idea of how many calories you burn while doing cardio? And whats your height and weight?
I have a polar chest strap that i connect to my Apple Watch. It says I burn around 350 to 400 total. But I know that's not 100% accurate so I only eat back 50 to 75% of them back.
I'm 5'3 and weigh 184
I think you are eating way too little for the amount of calories you are burning
I had the same problem as you. I used to feel drained after working out . I simply upped my calories from 1400 to 1500 and I was fine.
Try increasing your calories by 100 everyday and see how it goes
Or just limit your cardio to 30 mins brisk walking
However , since you have a heart problem I suggest asking your cardiologist.
I don't really want to up my calories just yet. I think I will just do 30 min of exercise 5 days a week and see how I feel. Figured I'd do 15 min of brisk walking on a incline and then 15 min on the elliptical. I enjoy the elliptical so much more as walking hurts my knees lol but I know I can't do 30 min straight on the elliptical quite yet. It's harder to control my heart rate.
I enjoy the elliptical as well , as I watch movies while I work out and split in 15 mins sections. ( morning , afternoon and evening ). However , when its sunny outside , I do like to walk my dog as well . If I were you , I would do 15 minutes on the elliptical twice a day and see how I feel
So you do 3 15 min sessions a day on the elliptical?
I'm the same way. If it's warm and sunny out I take my dogs for walks. I live in Ohio and we've been lucky and had quite a few days in the mid 50's and low 60's. Now we're back to low to mid 30's.
yes exactly I used to do 45 mins all at once but I just get way too tired and bored. I found it much more convenient to just do 3 15 min sessions
oh thats good ! Do you still take them for walks in min 30's??0 -
I think the fact that you have a heart condition changes things. You need to talk to your doctor. Be careful taking advice from anyone on here.1
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Do you have an idea of how many calories you burn while doing cardio? And whats your height and weight?
I have a polar chest strap that i connect to my Apple Watch. It says I burn around 350 to 400 total. But I know that's not 100% accurate so I only eat back 50 to 75% of them back.
I'm 5'3 and weigh 184
I think you are eating way too little for the amount of calories you are burning
I had the same problem as you. I used to feel drained after working out . I simply upped my calories from 1400 to 1500 and I was fine.
Try increasing your calories by 100 everyday and see how it goes
Or just limit your cardio to 30 mins brisk walking
However , since you have a heart problem I suggest asking your cardiologist.
I don't really want to up my calories just yet. I think I will just do 30 min of exercise 5 days a week and see how I feel. Figured I'd do 15 min of brisk walking on a incline and then 15 min on the elliptical. I enjoy the elliptical so much more as walking hurts my knees lol but I know I can't do 30 min straight on the elliptical quite yet. It's harder to control my heart rate.
I enjoy the elliptical as well , as I watch movies while I work out and split in 15 mins sections. ( morning , afternoon and evening ). However , when its sunny outside , I do like to walk my dog as well . If I were you , I would do 15 minutes on the elliptical twice a day and see how I feel
So you do 3 15 min sessions a day on the elliptical?
I'm the same way. If it's warm and sunny out I take my dogs for walks. I live in Ohio and we've been lucky and had quite a few days in the mid 50's and low 60's. Now we're back to low to mid 30's.
yes exactly I used to do 45 mins all at once but I just get way too tired and bored. I found it much more convenient to just do 3 15 min sessions
oh thats good ! Do you still take them for walks in min 30's??
Not usually lol. I have a large fenced in yard so they get their exercise that way. I can't stand the cold.
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Instead of a brisk walk, do a longer one at a moderate pace. Since you wear a heart rate monitor, try to stay in zone 2.1
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