Aerobic - How often?

[Fayd]

okay, maybe not truly aerobic.

Let's say 3 days a week (mon/wed/fri) i'm doing resistance training (weights).

should i be doing aerobic training every day? (in addition to resistance training on m/w/f?) or just on offdays? (Tue/Thur/Sat)

the aerobic i generally do is 2.3~ miles of run/walk. (run 70-80% sprint speed for a few hundred feet, then walk for a similar amount. it ends up around 50% run 50% walk.)(i cant run it flat out. hell, i can barely run 1/4 mile flat out.) i havent tried this after exercising, but i'm sure it'd be hell. what i can do after weight training is running home from the gym, but this would require running to the gym. is 1 mile of running prior to resistance training going to do anything negatively to my gains from resistance training?

am i overthinking this?

 

[SociallyChallenged]

If 1 mile is a significant amount for you to run/walk, then yes it would be too much pre-workout. If you're going to be walking, then you can do it whatever days you like. You can do the same with light jogging. If you're gonna be doing high intensity stuff, it's probably best to do it in between lifting days. The frequency then really depends on your recovery and willingness/motivation though to be honest.

 

[SlitheryDee]

After you've been running for a while that 1 mile to and from the gym won't be nearly as taxing as it is now. Sometimes I'll run a quick mile on the treadmill before my regular workout just to get the blood flowing these days. My suggestion is to stay with doing cardio on your off days until a nonstop run to the gym won't completely kill your endurance; then consider it again. You probably don't want anything interfering with your resistance training right now.

 

[brikis98]

What are your goals?

 

[Fayd]

Originally posted by: brikis98
What are your goals?

lose 60 lbs fat, bulk up and tone muscle in upper body especially. (but wont neglect lower body... for some reason i have a somewhat better developed lower body than upper body in terms of musculature.)

 

[brikis98]

Originally posted by: Fayd

Originally posted by: brikis98
What are your goals?

lose 60 lbs fat, bulk up and tone muscle in upper body especially. (but wont neglect lower body... for some reason i have a somewhat better developed lower body than upper body in terms of musculature.)

Start with the fat loss sticky. Get yourself on a caloric deficit so you can shed that fat. Your weight training at this point is primarily there to maintain muscle mass, as it's really hard to add any mass while losing weight (unless you're a newbie). Other than for general health, the only purpose of doing cardio ("aerobic") is to increase how many calories you burn in a day. I'd recommend doing it just on off days and build up to it gradually. On a caloric deficit, you'll have enough trouble recovering from weight training as is, so don't overdo it with the cardio.

 

[gar655]

Originally posted by: brikis98

Originally posted by: Fayd

Originally posted by: brikis98
What are your goals?

lose 60 lbs fat, bulk up and tone muscle in upper body especially. (but wont neglect lower body... for some reason i have a somewhat better developed lower body than upper body in terms of musculature.)

Start with the fat loss sticky. Other than for general health, the only purpose of doing cardio ("aerobic") is to increase how many calories you burn in a day.

Huh?

By "general health" do you mean, lower BP, lower risk of diabetes, lower LDL and higher HDL levels, the obvious improvements to the CV system, plus the additional calories burned, the increase to the metabolism.

In the OP's case at least 30mins of cardio 6 days a week, combined with the strength training and diet is what is needed. The cardio at this point need not be gruling. Just walking at a fast pace to a from the gym, several miles at a slow jog/walk etc...

Don't skip the cardio.

 

[irishScott]

Maybe I'm just on the lucky end of the gene pool, but I've never seen the point in counting calories, worrying about "caloric deficits" and such. I just cut out all junk food (including soda, most deserts, most fried foods, etc) with the occasional treat, and otherwise eat whatever I like, while doing cardio and body weight exercises 3-4 times a week. I slimmed down pretty quick. Sure I'll keep the calories in mind, but they're hardly the determining factor. I basically think "alright, no more than 2300 calories today" and go with that. Not all calories are created equal.

 

[Fayd]

Originally posted by: irishScott
Maybe I'm just on the lucky end of the gene pool, but I've never seen the point in counting calories, worrying about "caloric deficits" and such. I just cut out all junk food (including soda, most deserts, most fried foods, etc) with the occasional treat, and otherwise eat whatever I like, while doing cardio and body weight exercises 3-4 times a week. I slimmed down pretty quick. Sure I'll keep the calories in mind, but they're hardly the determining factor. I basically think "alright, no more than 2300 calories today" and go with that. Not all calories are created equal.

i pretty much drink only diet soda. (like.. only. i can't stand strait water...)

if i eat normally and exercise, i maintain weight. so i need to cut something.

i don't really eat junk food, but i wouldnt call what i eat healthy.

 

[brikis98]

Originally posted by: gar655
By "general health" do you mean, lower BP, lower risk of diabetes, lower LDL and higher HDL levels, the obvious improvements to the CV system, plus the additional calories burned, the increase to the metabolism.

In the OP's case at least 30mins of cardio 6 days a week, combined with the strength training and diet is what is needed. The cardio at this point need not be gruling. Just walking at a fast pace to a from the gym, several miles at a slow jog/walk etc...

Don't skip the cardio.

I asked Fayd what his goals were. The reply was essentially "lose fat" and "gain muscle". I did not see anything mentioned about BP, cholesterol levels, or anything related to cardiovascular performance. If he's a relatively healthy guy just trying to get in shape, he doesn't need to worry about those. Moreover, you'd be surprised at how weight training will improve these numbers as well.

Given this information, there is no reason for the OP to do a bunch of extra cardio. The only effect it would have towards his goals - namely, fat loss - is as an efficient means to increase the number of calories burned. In fact, if he's lifting heavy 3 times per week, doing lots of extra cardio might cut into his recovery. This will be especially problematic while in a caloric deficit, where recovery is already slowed. Therefore, he should do as little cardio as possible while still meeting his needs.

Now, if his goals had been different - for example, if he was an older guy worried about heart conditions, or if he was training for some sport, then doing more "cardio" type activities would be necessary. As it is, it's purely optional.

 

[Fayd]

Originally posted by: gar655

Originally posted by: brikis98

Originally posted by: Fayd

Originally posted by: brikis98
What are your goals?

lose 60 lbs fat, bulk up and tone muscle in upper body especially. (but wont neglect lower body... for some reason i have a somewhat better developed lower body than upper body in terms of musculature.)

Start with the fat loss sticky. Other than for general health, the only purpose of doing cardio ("aerobic") is to increase how many calories you burn in a day.

Huh?

By "general health" do you mean, lower BP, lower risk of diabetes, lower LDL and higher HDL levels, the obvious improvements to the CV system, plus the additional calories burned, the increase to the metabolism.

In the OP's case at least 30mins of cardio 6 days a week, combined with the strength training and diet is what is needed. The cardio at this point need not be gruling. Just walking at a fast pace to a from the gym, several miles at a slow jog/walk etc...

Don't skip the cardio.

in general, i'm fairly healthy, just fat. i have been doing low intensity aerobic for awhile. i finished up 2 seasons of soccer a couple months ago. (not getting back into that because the club owner was a douche..) the low intensity aerobic i was doing was riding 10~ miles every other day or so. i havent done *anything* in 2 weeks, except today i went to the gym for strength training. (i hurt. i stopped thinking of what i was doing, and ended up doing WAY more reps than i intended. i know that means i had my weight set way low, but 35 reps at 110 lbs on the hamstring curl...hurts...)

as an aside, are there specific exercises to target: 1, grip strength, and 2, wrist stability?

my cousin was suggesting punching bag was a good after-workout cardio (not alot, maybe 1 min on/off, 3x) but from what i remember doing it, 1 wrong hit on the bag and you come dangerously close to breaking your wrist.

 

[KingGheedora]

Originally posted by: Fayd

Originally posted by: gar655

Originally posted by: brikis98

Originally posted by: Fayd

Originally posted by: brikis98
What are your goals?

lose 60 lbs fat, bulk up and tone muscle in upper body especially. (but wont neglect lower body... for some reason i have a somewhat better developed lower body than upper body in terms of musculature.)

Start with the fat loss sticky. Other than for general health, the only purpose of doing cardio ("aerobic") is to increase how many calories you burn in a day.

Huh?

By "general health" do you mean, lower BP, lower risk of diabetes, lower LDL and higher HDL levels, the obvious improvements to the CV system, plus the additional calories burned, the increase to the metabolism.

In the OP's case at least 30mins of cardio 6 days a week, combined with the strength training and diet is what is needed. The cardio at this point need not be gruling. Just walking at a fast pace to a from the gym, several miles at a slow jog/walk etc...

Don't skip the cardio.

in general, i'm fairly healthy, just fat. i have been doing low intensity aerobic for awhile. i finished up 2 seasons of soccer a couple months ago. (not getting back into that because the club owner was a douche..) the low intensity aerobic i was doing was riding 10~ miles every other day or so. i havent done *anything* in 2 weeks, except today i went to the gym for strength training. (i hurt. i stopped thinking of what i was doing, and ended up doing WAY more reps than i intended. i know that means i had my weight set way low, but 35 reps at 110 lbs on the hamstring curl...hurts...)

as an aside, are there specific exercises to target: 1, grip strength, and 2, wrist stability?

my cousin was suggesting punching bag was a good after-workout cardio (not alot, maybe 1 min on/off, 3x) but from what i remember doing it, 1 wrong hit on the bag and you come dangerously close to breaking your wrist.

Hitting the bag can be a very intense workout, but I wouldn't recommend it unless you know what you're doing. Maybe have a trainer give you a couple lessons or something, or someone who knows how to box or kickbox. You should definitely not hit the bag without your hands being wrapped as well as having gloves on. Even with training I have hit the bag wrong a few times and gotten wrist injuries that lasted 2-3 weeks.

 

[irishScott]

Originally posted by: KingGheedora

Originally posted by: Fayd

Originally posted by: gar655

Originally posted by: brikis98

Originally posted by: Fayd

Originally posted by: brikis98
What are your goals?

lose 60 lbs fat, bulk up and tone muscle in upper body especially. (but wont neglect lower body... for some reason i have a somewhat better developed lower body than upper body in terms of musculature.)

Start with the fat loss sticky. Other than for general health, the only purpose of doing cardio ("aerobic") is to increase how many calories you burn in a day.

Huh?

By "general health" do you mean, lower BP, lower risk of diabetes, lower LDL and higher HDL levels, the obvious improvements to the CV system, plus the additional calories burned, the increase to the metabolism.

In the OP's case at least 30mins of cardio 6 days a week, combined with the strength training and diet is what is needed. The cardio at this point need not be gruling. Just walking at a fast pace to a from the gym, several miles at a slow jog/walk etc...

Don't skip the cardio.

in general, i'm fairly healthy, just fat. i have been doing low intensity aerobic for awhile. i finished up 2 seasons of soccer a couple months ago. (not getting back into that because the club owner was a douche..) the low intensity aerobic i was doing was riding 10~ miles every other day or so. i havent done *anything* in 2 weeks, except today i went to the gym for strength training. (i hurt. i stopped thinking of what i was doing, and ended up doing WAY more reps than i intended. i know that means i had my weight set way low, but 35 reps at 110 lbs on the hamstring curl...hurts...)

as an aside, are there specific exercises to target: 1, grip strength, and 2, wrist stability?

my cousin was suggesting punching bag was a good after-workout cardio (not alot, maybe 1 min on/off, 3x) but from what i remember doing it, 1 wrong hit on the bag and you come dangerously close to breaking your wrist.

Hitting the bag can be a very intense workout, but I wouldn't recommend it unless you know what you're doing. Maybe have a trainer give you a couple lessons or something, or someone who knows how to box or kickbox. You should definitely not hit the bag without your hands being wrapped as well as having gloves on. Even with training I have hit the bag wrong a few times and gotten wrist injuries that lasted 2-3 weeks.

That or you accidentally slide your fist on impact and end up with friction burns on your knuckles for the next week.

 

[TallBill]

Originally posted by: Fayd

my cousin was suggesting punching bag was a good after-workout cardio (not alot, maybe 1 min on/off, 3x) but from what i remember doing it, 1 wrong hit on the bag and you come dangerously close to breaking your wrist.

I don't think I've ever seen someone at the gym getting a good bag workout. Wrap your wrists, (it's really easy to do yourself) and wear gloves. Using proper form couldn't hurt either.

Also, 1 on, 1 off isn't a good workout. 3 on, 1 off, just like a real boxing match. I'd love to be able to hit a bag again, but my shoulders wont allow it.

 

[Red Dawn]

Originally posted by: TallBill

Originally posted by: Fayd

my cousin was suggesting punching bag was a good after-workout cardio (not alot, maybe 1 min on/off, 3x) but from what i remember doing it, 1 wrong hit on the bag and you come dangerously close to breaking your wrist.

I don't think I've ever seen someone at the gym getting a good bag workout. Wrap your wrists, (it's really easy to do yourself) and wear gloves. Using proper form couldn't hurt either.

Also, 1 on, 1 off isn't a good workout. 3 on, 1 off, just like a real boxing match. I'd love to be able to hit a bag again, but my shoulders wont allow it.

A Heavy bag or a Speed Bag. You don't need to wrap your wrists with a Speed Bag but I would recommend wearing gloves that cover your knuckles. Too bad about your shoulders, working a speed bag for a half hour does give your shoulders a workout like running works out your legs.

 

[gar655]

Bottom line- unless you're trying to be a body builder by packing on many pounds of muscle- doing a reasonable amount of aerobic exercise at 5-6 days/week has only upside and will NOT interfere with any moderate or even hard weight training schedule.

Do the aerobics-

Gene

 

[gar655]

Originally posted by: Fayd

Originally posted by: gar655

Originally posted by: brikis98

Originally posted by: Fayd

Originally posted by: brikis98
What are your goals?

lose 60 lbs fat, bulk up and tone muscle in upper body especially. (but wont neglect lower body... for some reason i have a somewhat better developed lower body than upper body in terms of musculature.)

Start with the fat loss sticky. Other than for general health, the only purpose of doing cardio ("aerobic") is to increase how many calories you burn in a day.

Huh?

By "general health" do you mean, lower BP, lower risk of diabetes, lower LDL and higher HDL levels, the obvious improvements to the CV system, plus the additional calories burned, the increase to the metabolism.

In the OP's case at least 30mins of cardio 6 days a week, combined with the strength training and diet is what is needed. The cardio at this point need not be gruling. Just walking at a fast pace to a from the gym, several miles at a slow jog/walk etc...

Don't skip the cardio.

in general, i'm fairly healthy, just fat. i have been doing low intensity aerobic for awhile. i finished up 2 seasons of soccer a couple months ago. (not getting back into that because the club owner was a douche..) the low intensity aerobic i was doing was riding 10~ miles every other day or so. i havent done *anything* in 2 weeks, except today i went to the gym for strength training. (i hurt. i stopped thinking of what i was doing, and ended up doing WAY more reps than i intended. i know that means i had my weight set way low, but 35 reps at 110 lbs on the hamstring curl...hurts...)

as an aside, are there specific exercises to target: 1, grip strength, and 2, wrist stability?

my cousin was suggesting punching bag was a good after-workout cardio (not alot, maybe 1 min on/off, 3x) but from what i remember doing it, 1 wrong hit on the bag and you come dangerously close to breaking your wrist.

Using heavy weight will naturally improve grip strength and wrist stability by increasing the strength of your forearms.

Dead lifts, rowing, shrugs all require a good strong grip (if you don't use straps).

 

[TallBill]

Originally posted by: Red Dawn

Originally posted by: TallBill

Originally posted by: Fayd

my cousin was suggesting punching bag was a good after-workout cardio (not alot, maybe 1 min on/off, 3x) but from what i remember doing it, 1 wrong hit on the bag and you come dangerously close to breaking your wrist.

I don't think I've ever seen someone at the gym getting a good bag workout. Wrap your wrists, (it's really easy to do yourself) and wear gloves. Using proper form couldn't hurt either.

Also, 1 on, 1 off isn't a good workout. 3 on, 1 off, just like a real boxing match. I'd love to be able to hit a bag again, but my shoulders wont allow it.

A Heavy bag or a Speed Bag. You don't need to wrap your wrists with a Speed Bag but I would recommend wearing gloves that cover your knuckles. Too bad about your shoulders, working a speed bag for a half hour does give your shoulders a workout like running works out your legs.

Ah, I meant heavy bag. I still wrapped my hands for a speed bag. I could probably still do a speed bag workout, but the one at my gym wont stay straight because people pound the shit out of it.