just doing cardio

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  • lin7604
    lin7604 Posts: 3,019 Member
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    but what can i do at home that is no more then 30 min? i only have 3 and 5 lbs weights right now. That is my prob, that is why i like jm's dvd's...i am going to try to get 7-8 lbs weights but it will be a few weeks yet before i get them.
  • dad106
    dad106 Posts: 4,868 Member
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    but what can i do at home that is no more then 30 min? i only have 3 and 5 lbs weights right now. That is my prob, that is why i like jm's dvd's...i am going to try to get 7-8 lbs weights but it will be a few weeks yet before i get them.

    To answer your question(and not hijack anymore.. Sorry again OP :) )

    Look up body weight exercises on google.. You can do some amazing things with bodyweight alone. I think there is something called you are your own gym.. and it's all about using bodyweight as resistance.

    Not sure about other DVD's as I go to the gym to get my workouts in.. but could you do a brisk walk or jog around the block? If you go fast enough, the heart rate will get up enough to get a good calorie burn in a 30 minute time span.
  • lin7604
    lin7604 Posts: 3,019 Member
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    yes i do walks and power walks daily but it seems i may need more strength then what i am getting in my jm dvd's.. as a p.p. mentioned. so i was wondering what i could do in a 30 min time frame with next to no weights..??? i live in the country so i have no gyms nearby and can't afford one either :(
  • bcattoes
    bcattoes Posts: 17,299 Member
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    Walking and biking almost daily is much much much better than being sedentary. However, I'm not really sure you can count walking as "cardio" since most people's heart rates don't get up that high unless they're walking pretty fast uphill. Mainly it's just staying active.

    This isn't true. Walking on an even terrain at 4 mph is the AHA recommendation for optimal heart health. But even speeds as low as 3 mph will improve your heart heath, making it "cardio" exercise.
  • bcattoes
    bcattoes Posts: 17,299 Member
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    . so back to my original question, if one can say that walking or going for a few bike rides a week and doing my jm' dvd's 3 times a week will be good to maintain my weigh loss and maybe still help reduce some of my lower belly fat, then that is great and i will continue to do what i have been doing...... thx

    That should be plenty of exercise to improve your fitness. Whether you maintain your weight or lose more will depend on how many calories you eat, so just keep logging and keep the calories in check and you should be fine.
  • FlyeredUp
    FlyeredUp Posts: 663 Member
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    Lin I would recommend also implementing some type of weight training program as well, If you dont, about 22% of your your total weight loss ( depending on the person) will be made up from lean muscle and you will be much more happier with the way you look once you reach your goal then if you dont start a weight lifting program. Good Luck!
    Where did you get 22% from?
    A study from Penn State University
  • lin7604
    lin7604 Posts: 3,019 Member
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    . so back to my original question, if one can say that walking or going for a few bike rides a week and doing my jm' dvd's 3 times a week will be good to maintain my weigh loss and maybe still help reduce some of my lower belly fat, then that is great and i will continue to do what i have been doing...... thx

    That should be plenty of exercise to improve your fitness. Whether you maintain your weight or lose more will depend on how many calories you eat, so just keep logging and keep the calories in check and you should be fine.

    thank you!
  • bcattoes
    bcattoes Posts: 17,299 Member
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    You eat to lose weight. You exercise for good health!

    Not me. I eat and exercise for the same reasons. I do both for health and weight maintainance because both proper nutrition and exercise are necessary to stay healthy.
  • Glucocorticoid
    Glucocorticoid Posts: 867 Member
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    Lin I would recommend also implementing some type of weight training program as well, If you dont, about 22% of your your total weight loss ( depending on the person) will be made up from lean muscle and you will be much more happier with the way you look once you reach your goal then if you dont start a weight lifting program. Good Luck!
    Where did you get 22% from?
    A study from Penn State University
    What's the name of the study?
  • FlyeredUp
    FlyeredUp Posts: 663 Member
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    but what can i do at home that is no more then 30 min? i only have 3 and 5 lbs weights right now. That is my prob, that is why i like jm's dvd's...i am going to try to get 7-8 lbs weights but it will be a few weeks yet before i get them.
    Lin go to walmart and buy a 40 lb. adjustable dumbbell weight set for $30.00, a pull up bar for $18.00 and an excercise ball for $10.00. You will have everything you need to get as good of workout at home as you do at the gym. Below is a post I made to a similar question, Its the perfect program/split to use.

    Ok here is the program/split. To keep it simple try to do 8 reps for every set. If you can do 10 reps, raise the weight for the next set, if you can only do 7 reps or less ,lower the weight for your next set. Also try to limit your rest periods between sets to between 1 minute and 1 minute and 30 seconds. I choose to do my cardio and abs on my off days but you can mix them in to fit your schedule/ needs etc. Also please dont be intimidated by lifting!! (we all were when we started but quickly realized that there wasnt anything to be scared of)

    Monday: Legs-
    Squats x 3 sets. http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html
    Lunges x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges
    Step ups x 3 sets. http://www.muscleandstrength.com/exercises/dumbbell-step-up.html

    Calves-
    Seated Calf Raises x 3 sets. http://www.muscleandstrength.com/exercises/seated-dumbbell-calf-raise.html
    Front Raises x 3 sets. http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm

    Tuesday: Back-
    Pull Ups x 3 sets ( use a chair and push off it with one foot to assist you as much as needed to complete each rep.)
    Dumbbell Rows x3 sets. http://www.bodybuilding.com/exercises/detail/view/name/one-arm-dumbbell-row
    Bent Over Rows x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row

    Biceps-
    Curls x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl
    Concentration Curls x 3 sets. http://www.muscleandstrength.com/exercises/concentration-cur.html

    Thursday: Chest-
    Dumbbell bench press x 3 sets. (use exercise ball or lay on the floor)
    Incline pushups x 3 sets ( use the bottom step of any set of stairs and do as many as possible for each set)
    Dumbbell Flys x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes

    Triceps-
    Extensions x 3 sets. http://www.muscleandstrength.com/exercises/one-arm-seated-dumbbell-extension.html
    Kickbacks x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/tricep-dumbbell-kickback

    Saturday: Shoulders-
    Shoulder Presses x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shoulder-press
    Front Raises x 3 sets. http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm
    Lateral Raises x 3 sets http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm

    Traps-
    Shrugs or Seated Shrugs x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shrug

    Lower Back / Glutes- ( Yes its a lower back, leg exercise but you dont want to do deadlifts and squats on the same day)
    Dead Lifts x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/stiff-legged-dumbbell-deadlift
  • nick1109
    nick1109 Posts: 174 Member
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    Wow this thread is proper petty!
  • lin7604
    lin7604 Posts: 3,019 Member
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    awesome thanks, i will do that! so many of those exercises are already in the dvd's i do.. i guess it's just the reps that will be more then what is done in the dvd's...
  • FlyeredUp
    FlyeredUp Posts: 663 Member
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    Lin I would recommend also implementing some type of weight training program as well, If you dont, about 22% of your your total weight loss ( depending on the person) will be made up from lean muscle and you will be much more happier with the way you look once you reach your goal then if you dont start a weight lifting program. Good Luck!
    Where did you get 22% from?
    A study from Penn State University
    What's the name of the study?
    Im sorry I do not recall the name of the study, I guess you could google it etc. But if Penn State performed the study you can be assured that their findings are accurate. After all Penn State did develop the artificial heart and were the first to successfully implant it in an animal ( a cow) and then a human. But it is common knowledge that by just eating at a deficit and doing cardio is a big mistake unless you want to end up looking like a jelly fish and not happy with your results once you reach or even surpass your goal.
  • LindsayHowlett
    LindsayHowlett Posts: 44
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    no prob and thanks! I have done both dvd's twice in full swing and had ok results. sinc ei am so close to my goal i am looking at a lifestyle that is just kinda maintaining.... and i can see these 2 dvd's in 3 times a week for sure till i get really bored of them. i do really like rin30... i will look into those other 2 as well.... but i definitely don't want anything longer then 40 min. i love the 30 min ones... i just figured that if i keep doing these ones my body will just get used to the moves and not show more results. I started 30ds back in dec and rin30 in feb. then the other side of me says it's better then nothing just like my walking, and it's something moving me so it will always benefit me,lol....

    Can you do chins?

    3 rounds of:
    1 minute of chins for reps
    30 second break
    1 minute of pushups for reps
    30 second break
    1 minute of bodyweight squats for reps
    30 second break

    You could be in fantanstic shape and this 13 minute workout should still gas you. Workouts don't need to be long.

    This sounds like it could be helpful to me as well as the OP but can you help me out a bit, what are chins and body weight squats? Might be a slight language barrier here. I'm English, guessing this post was by an American and think we possibly call them different things!! :-)) Thanks!!

    Also, as for the walking cardio/not cardio argument? I guess to me the point is the OP is burning cals, she is right to log those cals and the only place on here to do that is the cardio section - more than likely that is why she referred to it as cardio!
  • psuLemon
    psuLemon Posts: 38,411 MFP Moderator
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    In all reality, does anyone know a person that is cut/fit by just walking? Walking won't cut it. Stength training is where you will cut fat. If you only have 30 minutes, you can always do a program like "10 minute trainer".
  • lin7604
    lin7604 Posts: 3,019 Member
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    ohhh i will look into that one... but i also want to say i don't want to be "cut / fit" as you say. mainly just healthy and lean. I am fine where i am now just want a little more off my lower belly and i know you can't spot reduce... all i have done to get where i am is 30ds, rin30 and walking and happy with that... sure it would be nice to be defined and toned but if i can't do that at home then it won't happen... the exercises posted above are mainly the ones in 30ds and rin30 and some mentioned above that they don't consider those dvd's strength training? why? b/c you don't do them quite as long or b/c there is small bits of cardio in between? have no clue but i know they helped me to get where i am...
  • FlyeredUp
    FlyeredUp Posts: 663 Member
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    ohhh i will look into that one... but i also want to say i don't want to be "cut / fit" as you say. mainly just healthy and lean. I am fine where i am now just want a little more off my lower belly and i know you can't spot reduce... all i have done to get where i am is 30ds, rin30 and walking and happy with that... sure it would be nice to be defined and toned but if i can't do that at home then it won't happen... the exercises posted above are mainly the ones in 30ds and rin30 and some mentioned above that they don't consider those dvd's strength training? why? b/c you don't do them quite as long or b/c there is small bits of cardio in between? have no clue but i know they helped me to get where i am...
    No those dvd's are not strength training, Thats why I do a lifting program like I posted above for my strength training and do Insanity or P-90 X for my cardio only.
  • lin7604
    lin7604 Posts: 3,019 Member
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    so why isn't it considered strength when they are the same moves?
  • melb2003
    melb2003 Posts: 198
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    I disagree that walking isnt cardio. I lost a lot of weight just walking when I had an injury. Now you will see faster and probably better results if you add strength training but walking at a decent pace can burn calories which is what it's all about. Just get to the calorie deficit so eat less move more, simple.

    Just because you burn calories by doing something doesn't mean it's cardio exercise. I agree that walking is good exercise. However, unless you're one of those people who walks at a 15% incline at 4mph on a treadmill for 60 minutes, I doub your heart rate would get up high enough to qualify as cardio.

    You don't have to walk at 15% incline at 4mph for the heart rate to get up high enough... nor do you have to walk for 60 minutes.

    If you are out of shape(like I was when I started walking on a treadmill) even a 5% incline at 3mph got my heart rate up in the cardio zone. As I got fitter though, it took a higher incline and a higher pace to make that happen..once that got easy, thats when I switched to walking/running intervals.. and now since it's summer, I've ditched the treadmill for nature.

    100% agree with walking is cardio. When I first started walking, I was at 3.1 mph with a .5 incline and it would get my heartrate up to around 155-165 with the heartrate monitor. I'll admit, after 5 months working out, now I need at least 3.8 mph with a 6.0 incline to get the same heartrate as when I first started, but that is because walking faster and harder is becoming easy for me.
  • mommyweighless
    mommyweighless Posts: 192 Member
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    Fat loss comes from calorie deficit. Be consistent and the fat will come off.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition

    you seem best to answer a question that's been plaguing me...should I net 1200 everyday to lose weight regardless of workouts? I know they say to eat exercise cals back but I'm not really noticing weightless but I have lost inches. any advice is great!

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