Who manages cardio 5/6 days a week?
189andFalling
Posts: 58 Member
I'm heading towards cardio 5/6 days a week, 7k trail run or 20 mile bike ride. I know from past experience my body is up for it and I do run/ride at high intensity (85% max average HR for run with regular peaks to 95% on 10-15% gradients, and 80% max average on cycle rides with the same 'peaks').
I'm just waking up some mornings with no energy to go out again!
Does anyone else manage to do 5/6 days a week at this intensity (which I actually think is low - used to run for 1h 30mins easy & compete in 100 mile road races with daily 25-35 mile training loops) and how long did it take you to build up? I've not really done this for a couple of years and seems to be taking longer to build back up than I expected!
I'm just waking up some mornings with no energy to go out again!
Does anyone else manage to do 5/6 days a week at this intensity (which I actually think is low - used to run for 1h 30mins easy & compete in 100 mile road races with daily 25-35 mile training loops) and how long did it take you to build up? I've not really done this for a couple of years and seems to be taking longer to build back up than I expected!
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Replies
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Are you doing this for a sport? (good move)I'm heading towards cardio 5/6 days a week, 7k trail run or 20 mile bike ride. I know from past experience my body is up for it and I do run/ride at high intensity (85% max average HR for run with regular peaks to 95% on 10-15% gradients, and 80% max average on cycle rides with the same 'peaks').
I'm just waking up some mornings with no energy to go out again!
Does anyone else manage to do 5/6 days a week at this intensity (which I actually think is low - used to run for 1h 30mins easy & compete in 100 mile road races with daily 25-35 mile training loops) and how long did it take you to build up? I've not really done this for a couple of years and seems to be taking longer to build back up than I expected!
Are you doing this for fat loss? (Really, Really, bad move)0 -
Your calories look very low for a chap, unless you are 3ft tall. I eat more than you.
I'd try eating a bit more, you need fuel for all that exercise.0 -
Fitness Social, Are you insuating that cardio 5-6 days a week for fat loss is a really bad move? Or that his running/biking type of cardio is a bad move. I do the Eliptical 5-6days per week and have lost weight before and recently have lost 5 lbs+ next weigh in and am starting to tone up, everywhere.
Are you doing this for a sport? (good move)I'm heading towards cardio 5/6 days a week, 7k trail run or 20 mile bike ride. I know from past experience my body is up for it and I do run/ride at high intensity (85% max average HR for run with regular peaks to 95% on 10-15% gradients, and 80% max average on cycle rides with the same 'peaks').
I'm just waking up some mornings with no energy to go out again!
Does anyone else manage to do 5/6 days a week at this intensity (which I actually think is low - used to run for 1h 30mins easy & compete in 100 mile road races with daily 25-35 mile training loops) and how long did it take you to build up? I've not really done this for a couple of years and seems to be taking longer to build back up than I expected!
Are you doing this for fat loss? (Really, Really, bad move)0 -
agreed, you may even add in a protein bar 1/2 hour to 45 min before going out....Your calories look very low for a chap, unless you are 3ft tall. I eat more than you.
I'd try eating a bit more, you need fuel for all that exercise.0 -
Are you doing this for a sport? (good move)I'm heading towards cardio 5/6 days a week, 7k trail run or 20 mile bike ride. I know from past experience my body is up for it and I do run/ride at high intensity (85% max average HR for run with regular peaks to 95% on 10-15% gradients, and 80% max average on cycle rides with the same 'peaks').
I'm just waking up some mornings with no energy to go out again!
Does anyone else manage to do 5/6 days a week at this intensity (which I actually think is low - used to run for 1h 30mins easy & compete in 100 mile road races with daily 25-35 mile training loops) and how long did it take you to build up? I've not really done this for a couple of years and seems to be taking longer to build back up than I expected!
Are you doing this for fat loss? (Really, Really, bad move)
+10 -
Using cardio to create a calorie deficit is a bad move and while more then likely HINDER fat loss gains. If you want to be catabolic factory be my guess. However, if you're looking for improving of body composition, don't do it at all, or very rarely.
Fitness Social, Are you insuating that cardio 5-6 days a week for fat loss is a really bad move? Or that his running/biking type of cardio is a bad move. I do the Eliptical 5-6days per week and have lost weight before and recently have lost 5 lbs+ next weigh in and am starting to tone up, everywhere.
Are you doing this for a sport? (good move)I'm heading towards cardio 5/6 days a week, 7k trail run or 20 mile bike ride. I know from past experience my body is up for it and I do run/ride at high intensity (85% max average HR for run with regular peaks to 95% on 10-15% gradients, and 80% max average on cycle rides with the same 'peaks').
I'm just waking up some mornings with no energy to go out again!
Does anyone else manage to do 5/6 days a week at this intensity (which I actually think is low - used to run for 1h 30mins easy & compete in 100 mile road races with daily 25-35 mile training loops) and how long did it take you to build up? I've not really done this for a couple of years and seems to be taking longer to build back up than I expected!
Are you doing this for fat loss? (Really, Really, bad move)
As I said athletes are different, they are training for a sport, so they are not trying to create calorie deficit. Their calorie consumption is very high to fuel such sessions. That is why I asked.0 -
okay - I am apparently not in the know here.... but why is using cardio to create a calorie deficit for weight loss a bad idea?0
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okay - I am apparently not in the know here.... but why is using cardio to create a calorie deficit for weight loss a bad idea?
Same question....
For the record I think the OP might be over training a bit. I run 6 days a week but a minimum of 2 of those days are low-key recovery runs (not over 4 miles, 60-90 seconds slower than 5K pace). I would look at your overall weekly mileage and make sure you've got a good percentage of it at an easy effort. Just my thoughts on that one.0 -
Are you doing this for a sport? (good move)I'm heading towards cardio 5/6 days a week, 7k trail run or 20 mile bike ride. I know from past experience my body is up for it and I do run/ride at high intensity (85% max average HR for run with regular peaks to 95% on 10-15% gradients, and 80% max average on cycle rides with the same 'peaks').
I'm just waking up some mornings with no energy to go out again!
Does anyone else manage to do 5/6 days a week at this intensity (which I actually think is low - used to run for 1h 30mins easy & compete in 100 mile road races with daily 25-35 mile training loops) and how long did it take you to build up? I've not really done this for a couple of years and seems to be taking longer to build back up than I expected!
Are you doing this for fat loss? (Really, Really, bad move)
Hi,
I'm doing it for both - I want to compete again in sportives and enter duathlons, but also to lose some fat mass (which is naturally tied into improving my power to weight ratio). I'm also doing it because I enjoy it
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Yes, my calories are low, but so is my lean body mass. It's just how I'm built. More of a marathon runner than a bodybuilder. I will start on weights in 5 weeks time, but follow a sport specific routine.
My weight loss so fat has been fat mass with a slight (but not significant) increase in lean body mass. I track this through every day!0 -
You can't push it so hard on so many days a week, no wonder you have no energy!
You should look at doing a couple of sessions at a much slower pace go longer. My experience is with running, so a week's training could look like this:
Mon: Recovery run
Wed: Tempo run (race pace, 80%)
Thursday: Intervals (spurts up to 95%)
Friday: Hills
Sunday: Long, slow run (max 65%)
When you add in the weights that will help too, but do make sure you allow yourself one day of complete rest a week.0 -
Using cardio to create a calorie deficit is a bad move and while more then likely HINDER fat loss gains. If you want to be catabolic factory be my guess. However, if you're looking for improving of body composition, don't do it at all, or very rarely.
Fitness Social, Are you insuating that cardio 5-6 days a week for fat loss is a really bad move? Or that his running/biking type of cardio is a bad move. I do the Eliptical 5-6days per week and have lost weight before and recently have lost 5 lbs+ next weigh in and am starting to tone up, everywhere.
Are you doing this for a sport? (good move)I'm heading towards cardio 5/6 days a week, 7k trail run or 20 mile bike ride. I know from past experience my body is up for it and I do run/ride at high intensity (85% max average HR for run with regular peaks to 95% on 10-15% gradients, and 80% max average on cycle rides with the same 'peaks').
I'm just waking up some mornings with no energy to go out again!
Does anyone else manage to do 5/6 days a week at this intensity (which I actually think is low - used to run for 1h 30mins easy & compete in 100 mile road races with daily 25-35 mile training loops) and how long did it take you to build up? I've not really done this for a couple of years and seems to be taking longer to build back up than I expected!
Are you doing this for fat loss? (Really, Really, bad move)
As I said athletes are different, they are training for a sport, so they are not trying to create calorie deficit. Their calorie consumption is very high to fuel such sessions. That is why I asked.
http://scoobysworkshop.com/does-cardio-burn-muscle/
http://scoobysworkshop.com/afterburner-effect-melts-away-fat/
His views support my personal research... and results so far! For me personally I have a very very sedentary day job. Literally on conference calls all day with no exercise. I work from home so running/cycling is the only exercise I get. My daily calorie requirements are very low...0 -
You can't push it so hard on so many days a week, no wonder you have no energy!
You should look at doing a couple of sessions at a much slower pace go longer. My experience is with running, so a week's training could look like this:
Mon: Recovery run
Wed: Tempo run (race pace, 80%)
Thursday: Intervals (spurts up to 95%)
Friday: Hills
Sunday: Long, slow run (max 65%)
When you add in the weights that will help too, but do make sure you allow yourself one day of complete rest a week.
Thanks. That's what I'm thinking! My only issue is because I have long legs it's difficult to keep my heart rate low otherwise I'm practically 'speed walking' . What I think I'll do is limit running to 2x per week and spend the rest on my bike (where it's easier to influence heart rate!).
I'll get back up to 5/6 times a week, just might take longer than when I was a couple of years younger
. 0 -
But also maybe I will try eating say 1800 a day for a week - see what happens! Just I'm on holiday in 3 weeks... :S0
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I have a terrible time keeping my HR down, and I've actually ditched my HRM altogether in favour of RPE, as some days it was stopping me getting out the door altogether! Long legs or no, try doing one session a week at the low rate, even if you're practically crawling. After a few weeks you'll find you're going much faster at the same rate.Thanks. That's what I'm thinking! My only issue is because I have long legs it's difficult to keep my heart rate low otherwise I'm practically 'speed walking' . What I think I'll do is limit running to 2x per week and spend the rest on my bike (where it's easier to influence heart rate!).
I'll get back up to 5/6 times a week, just might take longer than when I was a couple of years younger.
Check out "Heart Monitor Training for the Compleat Idiot" for how to design an HR-driven training programme focussed around getting your speed up for your base training. It works!
http://www.amazon.co.uk/Heart-Monitor-Training-Compleat-Idiot/dp/09152972560 -
Katch-McArdle formula (BMR based on lean body weight)
If you have had your body composition tested and you know your lean body mass, then you can get the most accurate BMR estimate of all. This formula from Katch & McArdle takes into account lean mass and therefore is more accurate than a formula based on total body weight. The Harris Benedict equation has separate formulas for men and women because men generally have a higher LBM and this is factored into the men's formula. Since the Katch-McArdle formula accounts for LBM, this single formula applies equally to both men and women.
BMR (men and women) = 370 + (21.6 X lean mass in kg)
so my BMR is 370 + (21.6 * 64.5) = 1763.2
multiplier is 1.2 for sedentary = 2115.84
so 20% reduction = 1692 calories per day.
Personally I would say I'm more than sedentary most of the time, I really really need to change jobs, or somehow exercise on calls, maybe get an exercise bike!
Anyway think based on that I'll try upping the calories to 1700 per day and see how I get on! I'm worried to eat more on exercise days but will maybe go for 40-50% of calories burnt as 'extra calories' simply because I will have burnt fat and afterburner effect.0 -
Fitness Social, Are you insuating that cardio 5-6 days a week for fat loss is a really bad move? Or that his running/biking type of cardio is a bad move. I do the Eliptical 5-6days per week and have lost weight before and recently have lost 5 lbs+ next weigh in and am starting to tone up, everywhere.
I thought running was my way to lose weight. And it worked.... up to a point. I was running about 50 miles a week for seven months, and had lost some weight - but I got stuck at the photo on the left. The photo on the left, taken in August, is what my body had looked like since February, and I just couldn't get past it. I was so frustrated.
Aug, Sept, Nov, Dec
Then I read this: http://www.crossfitsouthbay.com/2011/05/skinny-fat/ I started strength training, and replaced my long steady state cardio runs with metcons of with super high intensity! I did not change my diet until the end of November, and ta-da! Since then, I've really cleaned up the diet and have more energy than ever.
That said, it's race season again, and I"m running my third half marathon and my second marathon. Of course I have reinstated the long runs. I need to do this for athletic/sport purposes, and to build my body back up to keep from getting injured in these races. I'm following the higdon intermediate, which allows you to replace 2 of the runs with additional strength training. So I'm keeping my strength and metcon workouts, and then adding one long run, and interval day, and a short run (3-5 miles) per week.0 -
Katch-McArdle formula (BMR based on lean body weight)
If you have had your body composition tested and you know your lean body mass, then you can get the most accurate BMR estimate of all. This formula from Katch & McArdle takes into account lean mass and therefore is more accurate than a formula based on total body weight. The Harris Benedict equation has separate formulas for men and women because men generally have a higher LBM and this is factored into the men's formula. Since the Katch-McArdle formula accounts for LBM, this single formula applies equally to both men and women.
BMR (men and women) = 370 + (21.6 X lean mass in kg)
so my BMR is 370 + (21.6 * 64.5) = 1763.2
multiplier is 1.2 for sedentary = 2115.84
so 20% reduction = 1692 calories per day.
Personally I would say I'm more than sedentary most of the time, I really really need to change jobs, or somehow exercise on calls, maybe get an exercise bike!
Anyway think based on that I'll try upping the calories to 1700 per day and see how I get on! I'm worried to eat more on exercise days but will maybe go for 40-50% of calories burnt as 'extra calories' simply because I will have burnt fat and afterburner effect.
If you are doing hr's of cardio 5/6 days a week you are not sedetary. Your multiplier is probably closer to 1.5. Sedetary is desk job + no physical activity.0 -
Yeah, either incorporate your average exercise into your TDEE OR add exercise separately as per MFP. Either way, eat your exercise calories otherwise you'll burn out.If you are doing hr's of cardio 5/6 days a week you are not sedetary. Your multiplier is probably closer to 1.5. Sedetary is desk job + no physical activity.0 -
Fitness Social, Are you insuating that cardio 5-6 days a week for fat loss is a really bad move? Or that his running/biking type of cardio is a bad move. I do the Eliptical 5-6days per week and have lost weight before and recently have lost 5 lbs+ next weigh in and am starting to tone up, everywhere.
I thought running was my way to lose weight. And it worked.... up to a point. I was running about 50 miles a week for seven months, and had lost some weight - but I got stuck at the photo on the left. The photo on the left, taken in August, is what my body had looked like since February, and I just couldn't get past it. I was so frustrated.
Aug, Sept, Nov, Dec
Then I read this: http://www.crossfitsouthbay.com/2011/05/skinny-fat/ I started strength training, and replaced my long steady state cardio runs with metcons of with super high intensity! I did not change my diet until the end of November, and ta-da! Since then, I've really cleaned up the diet and have more energy than ever.
That said, it's race season again, and I"m running my third half marathon and my second marathon. Of course I have reinstated the long runs. I need to do this for athletic/sport purposes, and to build my body back up to keep from getting injured in these races. I'm following the higdon intermediate, which allows you to replace 2 of the runs with additional strength training. So I'm keeping my strength and metcon workouts, and then adding one long run, and interval day, and a short run (3-5 miles) per week.
Well done! your physique in the first photo is about the best I've looked when I was at my cardio 'peak'. Always had a belly even if I was far quicker than the skinnier guys on the bike.
In all fairness I do have a set of olympic weights & proper power rack (the type you get in 'proper' gyms). After my holiday I'll set it up in a marquee in the garden (moved house recently) and make some serious inroads into strength training. Perhaps HIT is the way to go - I saw the Horizon documentary on BBC2!0 -
Yeah, either incorporate your average exercise into your TDEE OR add exercise separately as per MFP. Either way, eat your exercise calories otherwise you'll burn out.If you are doing hr's of cardio 5/6 days a week you are not sedetary. Your multiplier is probably closer to 1.5. Sedetary is desk job + no physical activity.
Thanks. I think I'll for the 'calories on the day' approach as that's likely the optimal time for my body to do something useful with them! 0 -
Using cardio to create a calorie deficit is a bad move and while more then likely HINDER fat loss gains. If you want to be catabolic factory be my guess. However, if you're looking for improving of body composition, don't do it at all, or very rarely.
Fitness Social, Are you insuating that cardio 5-6 days a week for fat loss is a really bad move? Or that his running/biking type of cardio is a bad move. I do the Eliptical 5-6days per week and have lost weight before and recently have lost 5 lbs+ next weigh in and am starting to tone up, everywhere.
Are you doing this for a sport? (good move)I'm heading towards cardio 5/6 days a week, 7k trail run or 20 mile bike ride. I know from past experience my body is up for it and I do run/ride at high intensity (85% max average HR for run with regular peaks to 95% on 10-15% gradients, and 80% max average on cycle rides with the same 'peaks').
I'm just waking up some mornings with no energy to go out again!
Does anyone else manage to do 5/6 days a week at this intensity (which I actually think is low - used to run for 1h 30mins easy & compete in 100 mile road races with daily 25-35 mile training loops) and how long did it take you to build up? I've not really done this for a couple of years and seems to be taking longer to build back up than I expected!
Are you doing this for fat loss? (Really, Really, bad move)
As I said athletes are different, they are training for a sport, so they are not trying to create calorie deficit. Their calorie consumption is very high to fuel such sessions. That is why I asked.
If you are going to jump in with information like this, you owe an explanation, please. What do you mean "a catabolic factory"? and what is a "fat loss gain"? Nearly everything that I have read, followed or even considered (not to mention common sense), states that a mixture of cardio and weight training is the best path for fitness and weight loss.0 -
have to agree with Bee.... I am anxiously awaiting more information as to why cardio and strength would be a bad idea for weight loss? What specifically makes that so? That is the way to create a calorie deficit, is it not? I'm not arguing, I am inquiring as to the WHY of why it is bad...?0
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Do you use a Turbo or are you just riding on the road? as I do alot of cardio mainly on the turbo and one hard ride a week, I use the turbo as a way of getting the best out of the session and I can monitor progress quite easily. I do think that you should have some easier session in there and maybe even a rest day, as the body needs recovey time.0
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I have a turbo trainer and some 'cycling' DVDs... but that's reserved for when it's too bad to head outside... otherwise I'm on the road (and if the weather holds out I've got a nice 17 mile off road route planned, time to break out the XC bike!). Training in a gym or on a static bike really isn't for me... whizzing down a hill on a spindly carbon fibre bike @ 40mph makes the 15% gradient before it so much more worthwhile
. 0 -
Using cardio to create a calorie deficit is a bad move and while more then likely HINDER fat loss gains. If you want to be catabolic factory be my guess. However, if you're looking for improving of body composition, don't do it at all, or very rarely.
Fitness Social, Are you insuating that cardio 5-6 days a week for fat loss is a really bad move? Or that his running/biking type of cardio is a bad move. I do the Eliptical 5-6days per week and have lost weight before and recently have lost 5 lbs+ next weigh in and am starting to tone up, everywhere.
Are you doing this for a sport? (good move)I'm heading towards cardio 5/6 days a week, 7k trail run or 20 mile bike ride. I know from past experience my body is up for it and I do run/ride at high intensity (85% max average HR for run with regular peaks to 95% on 10-15% gradients, and 80% max average on cycle rides with the same 'peaks').
I'm just waking up some mornings with no energy to go out again!
Does anyone else manage to do 5/6 days a week at this intensity (which I actually think is low - used to run for 1h 30mins easy & compete in 100 mile road races with daily 25-35 mile training loops) and how long did it take you to build up? I've not really done this for a couple of years and seems to be taking longer to build back up than I expected!
Are you doing this for fat loss? (Really, Really, bad move)
As I said athletes are different, they are training for a sport, so they are not trying to create calorie deficit. Their calorie consumption is very high to fuel such sessions. That is why I asked.
Eh, not really. Not quite sure where you're getting this info. If you work your macros right you can maintain the vast majority of your muscle mass while doing massive amounts of cardio.0 -
I do approx 45/50 mins 6 nights a week on a running machine, fast walking 8kph.
And thats more than enough for me..0 -
so what rest/easy days do you factor in to this as 17 miles each day fine then maybe 1/2 max sessions should be fine but what are you aiming for good top end speed or stamina? sportives are ok but you don't really need to have the racing speed just a bit of an engine that can keep going. What food/drink are you taking on board on a long ride 2hrs plus as that could be some of the problem to your tiredness0
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To answer the original question, it took me about a year to build from nothing to running 80 to 100 mile weeks with consistent running six or seven days a week and often twice a day. Some runs are fast to 90+% HR, some are slow at <70% HR, and many are in between. Rest days are usually easy running until I can run fast or long again.
I am doing this for training and eat a lot with normally only a small calorie deficit and some days over. Normal calorie intake lately is usually 3000 to 4000 per day.0 -
Using cardio to create a calorie deficit is a bad move and while more then likely HINDER fat loss gains. If you want to be catabolic factory be my guess. However, if you're looking for improving of body composition, don't do it at all, or very rarely.
Fitness Social, Are you insuating that cardio 5-6 days a week for fat loss is a really bad move? Or that his running/biking type of cardio is a bad move. I do the Eliptical 5-6days per week and have lost weight before and recently have lost 5 lbs+ next weigh in and am starting to tone up, everywhere.
Are you doing this for a sport? (good move)I'm heading towards cardio 5/6 days a week, 7k trail run or 20 mile bike ride. I know from past experience my body is up for it and I do run/ride at high intensity (85% max average HR for run with regular peaks to 95% on 10-15% gradients, and 80% max average on cycle rides with the same 'peaks').
I'm just waking up some mornings with no energy to go out again!
Does anyone else manage to do 5/6 days a week at this intensity (which I actually think is low - used to run for 1h 30mins easy & compete in 100 mile road races with daily 25-35 mile training loops) and how long did it take you to build up? I've not really done this for a couple of years and seems to be taking longer to build back up than I expected!
Are you doing this for fat loss? (Really, Really, bad move)
As I said athletes are different, they are training for a sport, so they are not trying to create calorie deficit. Their calorie consumption is very high to fuel such sessions. That is why I asked.
If you are going to jump in with information like this, you owe an explanation, please. What do you mean "a catabolic factory"? and what is a "fat loss gain"? Nearly everything that I have read, followed or even considered (not to mention common sense), states that a mixture of cardio and weight training is the best path for fitness and weight loss.
I'll let him speak for himself but if you are doing massive cardio with no strength training you are going catabolic often. This means that once you are past as certain point say 45 minutes or an hour of a run or bike ride, you have depleted glycogen store and your body is using both stored fat and lean muscle mass for energy. This is why some distance runners or bikers take gel paks with them to try to replenish glycogen stores on the fly in order to not burn muscle tissue. To burn lean muscle mass is counter productive for obvious reasons. I'm assuming by "fat loss gain" he means the OP will not progress with losing mostly fat with this regimen.
To the OP, you are overtraining based on your symptoms. There is research on line available for you but I'm guessing you would progress towards you training goal for your sport by limiting your high intensity sessions to 2x maybe 3x per week and mixing in strength training as well as rest days. There are 2 parts to the equation, work/ rest. You are overworking and not resting enough for the body to rebuild.0 -
Are you doing this for a sport? (good move)I'm heading towards cardio 5/6 days a week, 7k trail run or 20 mile bike ride. I know from past experience my body is up for it and I do run/ride at high intensity (85% max average HR for run with regular peaks to 95% on 10-15% gradients, and 80% max average on cycle rides with the same 'peaks').
I'm just waking up some mornings with no energy to go out again!
Does anyone else manage to do 5/6 days a week at this intensity (which I actually think is low - used to run for 1h 30mins easy & compete in 100 mile road races with daily 25-35 mile training loops) and how long did it take you to build up? I've not really done this for a couple of years and seems to be taking longer to build back up than I expected!
Are you doing this for fat loss? (Really, Really, bad move)
I thought cardiograph is good for fat loss? Would you be able to explain why this would be bad? Thanks 0
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