is my cardio any good?

At my gym we have Technogym equipment. A system that works with an electronic key which you can program yourself.

This is actually great software IMO. Now the computer keeps your results and can also calculate a Performance Index. Alas this index is based on heartrate. I don't train on heartrate however since with all the ECA and other sh*t this is as good as worthless.

But I'm still wondering if I'm doing ok. So I'll give some details and maybe you could compare them this way.

I ride the threadmill for 45 minutes. I ride at a workload of 175 watts. I keep my rpm in the 90-100 range. Theoretically, I burn a good 500 calories. I've been doing cardio for 2 months now.

So what do you guys think?

I personally like more intense but shorter cardio, especially interval training. I can burn as many or more calories (according to whatever machine I'm on) by alternating moderate to very intense for 20 minutes than going slow to moderate for 45, it kicks my butt more, and I actually feel better afterwards. It also doesn't take as long (which I like). From what I've read, the more intense workout also increases your metabolism for 24 hours or so (I've also read it's longer) after your workout, which the low intensity supposedly doesn't.

One thing I really like when I did cardio, and absolutely kicked my ass, was a ~5 minute warmup jog; 20 seconds of sprinting/10 seconds jogging: repeat for 10 minutes; ~5 minutes cooldown. You have to really go all out on every sprint, and you probably have to build up to it.

But, if you're getting the results out of your current cardio, that's great!

I don't really agree. 45 minutes is 2.25 times more than 20 minutes. If you want to do the same as I do, you would have to do a 2.25 times heavier workout. Now the workload I use, can for sure not be called slow and not even moderate. You will never be able to 2.5 times more, believe me.

Now, I don't wanna flame ya cuz I actually started out from your theory and also only did 20 minutes. I did those 20m as hard and hard as possible able, but still I got nowhere near what I burn now. Off course cals burned per minute is higher, but since my workout time is a higher too, total cals burned is much lower with more intense workouts.

About intervals... I do not believe they really burn that more calories. In fact there is a downside to them, namely that they burn much more carbs instead of fat. Fat burning usally starts at around 20 minutes. Interval training hardly burns any fat, instead it rather depletes your glycogen storage.

As for sprints, well personally I like 'm a lot, but the higher impact gave me shin-splints.

As for how many calories I burn during the workout, I'm going by what the machine (life fitness cross trainer in this case) tells me. My goal is usually 400 calories in the 20 minutes, so that is certainly less than 500. And as for the carb vs. fat burning, I always do cardio in a carb deleted state to start with (first thing in the morning, or post workout). I'm still convinced that the more intense the cardio, the better the results. I also believe that the longer the cardio, the more muscle is lost. And not to critique your math, but 45 is 2.25 times 20 Anyway, sounds like you are happy with what you are doing! Best of luck! BTW, hit me with a PM if you want to see what my cardio did for me.

BTW, for sprints, I would usually do them in a big open field (soccer field) by my house, or I'd go to a local university and run on the rubberized track, which helped with the impact.

wow 400 cals in just minutes. I would never be able doing that with cycling and i don't even think I could do it with running. If I burned that much I would surely also do only 20 minutes. I tried 20 minutes and gave it my best effort but only got to a small 300.

The "interval" training I do for cardio follows the body for life (book)'s strategy... You rate your intensity from 1-9, 9 being all out. Figuring out how each level feels is kinda tough. In the 20 minutes, you do 2 min at level 5, then 1 min at 6, 7, 8, 9, then back to 6 again and start back up. You do that till you are at 9 in the 18th minute. You follow that with 1 minute at level 10 (push yourself beyond exhaustion), then 1 minute at level 5 to cool down.

Is this proportional? So 2 minutes at '5' means 5/9th of what you consider your max?

And what exactly is being all out? How do you calculate that?

Do you think it is possible to keep from losing muscle then if you keep the cardio workout under 20 min?

I guess this all depends bro. Personally I never felt I lost any muscle at all by doing cardio. And even if it did, well than too bad. I think way too many bodybuilders underestimate the benefits off cardiovascular health. Personnally I believe cardiovascular health is even more important for bb'ers.

It's supposed to be proportional. A level 5 is supposed to be equivalent effort of walking up the stairs. 1 is resting. 9 is basically whatever rate you can sustain for the minute. After a little practice on a machine, I usually start to associate my levels with metrics on the machine (level and rpm's, for instance). Basically, only you know what is all out, but at a level 9 your are fighting your desire to quit. Basically, at level 8 and 9 I'm trying to distract myself through music or whatever so that the minute passes, and having to convince myself to push it - I tell myself I can endure anything for a minute. It's amazing how quickly that 20 minute goes, too.

Badgermoon said:

Do you think it is possible to keep from losing muscle then if you keep the cardio workout under 20 min?

Click to expand...

I think you can minimize the muscle lost by keeping the cardio short, and with the intensity, see the same or even greater benefits.

Well I just made an excell-sheet that should make things easy. I just have to adjust the number 10 level and all the rest is automatically recalculated. Now I just have to input this data in my training key and the bike will take off the rest

Tnx bro. I'll let you know what I think off it.

Here is what i know about cardio.
I have always heard that intense cardio burns carbs for energy and moderate cardio burns fat. The body will burn fat for fuel but when the energy demands go up it turns to carbs for energy. I do cardio 6 times a week I walk 2 miles it takes me about 33 min so with warm up and all prob 40 min. I also heard you need to be able to carry on a conversation while doing cardio.

I know to get in good shape you have to do intense cardio but to burn bodyfat i think moderate is better.

I also think the cardio helps with working out too. I can tell if i train with someone that doesnt do cardio they get winded alot faster.

The intesity of your cardio really depends on your goals.

Al thats what i do, i sprint for a min at like 9mph, then jog at 4, then sprint again. It will beat ur ass.

Hey this system can be applied to a bike too, I hope? I don't like running.

I have tried them all and it comes down to doing what works best for you. Personally I get on the step mill for 30 min after doing weights and keep my heart rate around 170. Thats what works best for me