Say 3-4 days a week, running on the elipitical for 45 min to an hour, then doing a kick boxing, step, pilities, or cardio class? Total 2 hours. Is this too much? Or is this just enought to see the results that I want (190 pounds – 21 yrs old – Female) I want to be about 155. Lean and toned. What’s you opinion?
its too much. Anything over an hour is waste because your over doing it.
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Is this too much cardio?4 comments to Is this too much cardio? |
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its too much. Anything over an hour is waste because your over doing it.
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experience
no, that is great. how is your diet? make sure you watch your portions and you should lose the weight in no time. i recently took up boxing and cardio dance and i went from an 8 to a size 6. i want to wear a size 4. i eat alot of fruit and i try to drink a lot of water. i eat small meals and i try to have a healthy dinner everynight. i only allow myself 1 can of soda a week and 1 sweet a week. that way i still eat what i like but not eveyday.
keep up the good work.
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Hi Jeremiah,
I have my B.S. in exercise science. Because you’re not a marathon runner or cyclist or other extreme endurance athlete, you should be concerned with the efficiency of your work-out, not the duration. In that sense, it seems you are exercising too long because you could be more efficient in a shorter period of time. Furthermore, if you’re concerned with toning (and overall health) you should seriously consider weight training (don’t worry about bulking up, you don’t have enough testosterone).
So here’s what you do. 3-4 days a week is great, keep up the good work. However, don’t do any more than 45-60min of cardio each day you work-out, it isn’t necessary. What’s important is that you’re intensity is high. In fact, research has shown if you want to maintain your fitness, you can slack off with the duration and frequency of your work-outs as long as the intensity is up.
Now that you have more time, add in some weight training. Do this 2-4 days a week on non-consecutive days (So like MWF if that works with your schedule). On the 4th day you work-out, just do cardio, core, and stretch.
The key is intensity. For your age, your heart rate should be between 120-170bpm. This numer is generic for someone your age. If you want something more specific, do a google search for, "Karvonen Forumula." The numbers don’t really matter, just work at a high intensity. Good luck and let me know if you have any other questions.
-Eric-
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You are talking about losing 35 pounds, which isn’t a small thing. Lots of cardio on a few days will not get you there. To accomplish your goal you will need to consider: a) exercising more often, b) lifting weights, and c) counting calories.
Your cardio program is very long, but unless you are an elite athlete your pace for that duration will be low. That means you will have a low heart rate while exercising, and a low resting heart rate when you are done. Cut your cardio program to 20-30 minutes and work as hard as you can, increasing the resistance the entire time. This will increase your heart rate and metabolism, and force your muscles to adapt and grow in response to the stress.
Because strenuous activity raises your heart rate long after the exercise is over, you should actually shoot for exercising 5-6 days per week to keep your metabolism going all week long. Also, because running is harder work than the elliptical, try running as much as possible. It uses more muscles, burns more calories, and will tighten up your stomach to a great degree.
You should add weight lifting to your exercise program because if you don’t, your muscles will waste away. Muscle is firm and supple, and gives your body tone. Muscle also uses calories while resting, which increases your metabolism. Lift before doing cardio.
Finally, to lose 35 lbs you are going to have to count calories. That means keeping a food log. I recommend making a simple excel spreadsheet to count calories, fat, carbs, and protein. You can set it to add up your totals daily. Based on how much weight you want to lose, you should cut your daily intake down to 1200-1500 calories. Take a day off once a week to eat tasty food, but don’t binge- you’ll regret it when you step on the scale.
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