Fitness
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How much Cardio do you need to do?


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How much cardio do you need to do a day to make it effective in weight loss?  Right now I do 45 minutes on the elliptical 6 days a week.  And I walk for an hour 4 days a week.  I also do some light weight training 3 times a week.  Should I start upping my cardio until I get to an hour or should I wait until I hit a plattue?  I've read that the first 20 minutes don't count, that you are only burning stored sure.  So does that mean that I am only doing 25 minutes?
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The American Heart Assoc says "30 minutes of moderate exercise every day" and if you are overweight 90 minutes a day - no rest days.  Cardio can be done daily it should be done daily.

I say you are probably about right with what you are doing.  If its too easy then I would increase the intensity of the workouts.  Vary the type of workouts.

Check out this site for more information http://www.justmove.org/home.cfm ;
Its from the AHA
90 min a day if you're overweight without a rest day?  seriously!?!?

Am i wrong here, or does that seem like really dumb advice.  I mean, sure, the more the better i guess...but if you're already not in the best shape, and you do 90min a day without a break..won't you soon crash and give up?

I'm quite a bit overweight, currently at 257 at 5'11" (male), and i think for my size i'm in very good shape.   I work out 35-45 min a day, 6 days a week with high intensity.   If i worked out DOUBLE what i do now, without a rest day, i wouldn't make it even a week.

Unless they think all us fat people can do it walk...hmph..that's probably it  :)
90min a day is crazy.   Maybe that's if you don't change your diet at all.

IF you are counting your calories and already are taking 500 to 1000 calories off, then you are doing good.

If you add to that some exercise to build muscles it'll help you burn the fat faster.   Also you can deduct the calories from what you've eaten for the day and eat more.

I, personally, have gotten to the point of near daily exersise.   Last week the only day I had off was Sunday and that was because it was easter and we spent the day at my in-laws house so the kids could do their easter egg hunt on their bigger piece of land.

So, I personally will go with what seems right... the calorie based diet.  If I need 2600 calories to maintain my weight... I'm deducting 1000 from that to a daily total of 1600 so I can loose 2 pounds this week.   If I work out and burn 380 calories a day... then I'll eat an extra 380 calories so I don't fall into any danger zones where my body will shut down the fat burning.
quoted from the AHA website

Being active brings many benefits for your heart and your health. Regular physical activity can help you improve your blood pressure and blood sugar levels and reduce your risk for chronic diseases such as type 2 diabetes, osteoporosis, obesity, depression, and breast and colon cancer. How much activity do you need? Aim to get at least 30 minutes of moderate physical activity on most, if not all, days of the week. If you are trying to lose weight, aim for 30 to 60 minutes on most days.

  • One way to live a more active lifestyle is to incorporate as much physical movement into your usual daily activities as you can. For example, decide to take the stairs instead of riding the elevator. It may sound simple, but small steps do add up. Instead of finding ways to avoid the physical aspects of daily tasks, try to improve your fitness by doing more, not less.
  • Keep a written log of your physical activity to help you figure out how much exercise you get versus how much you need.
  • Track and cut down on your "screen" time, including watching television, surfing the Web, and playing computer games.


The 90 minutes is for overweight women according to the most recent study from about 2 months ago.

Yes - you shouldn't try to do 90 minutes to start - but you should try to build up to it.   Since this person is doing alot already I'd say they could probably handle 90 minutes a day with no problem.

Also it doesn't have to be "intense"  take a nice long walk - play ball with the kids play frisbee with the dog get out there and do something.

I do at least 90 minutes a day I do cardio and weights.  My weekends are my "light days" in that I just go for a nice walk.  The other days I do elliptical a cardio class and weights 2 days a week.  When I first started I could barely walk around the block without being winded but now 4-6 mile walk is "like a walk in the park"
#5  
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You don't need to run to be doing cardio. Walking is completely fine and it's better for your knee's anyway. I just got up to 60 minutes of cardio. I started out doing 20 then 40 now 60. I usually workout 3-4 times a week and I'm seeing results.

Enough to break the ice. 

...wait. Undecided

I am pretty sure that AHA quote says 30 TO 60.  NOT 30 PLUS 60.   Which means that someone is overweight should not aim for 90 mins of cardio a day, unless they want to quit in a week, end up injured, or worse.

I agree that if it feels easy then up your effort, if you are already working hard then keep at it until it gets easy - listen to your body, it will tell you more than any website can.

 

This may be the oldest zombie thread that I've personally seen resurrected, thus far.

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