That is patently untrue. The only time you'll burn muscle is if your body literally has nothing else left to burn. I ride my bike anywhere from 10-15 hours per week for up to 3 hours at a stretch and I'm sure as hell not burning any muscle.
Fausto
That is patently untrue. The only time you'll burn muscle is if your body literally has nothing else left to burn. I ride my bike anywhere from 10-15 hours per week for up to 3 hours at a stretch and I'm sure as hell not burning any muscle.
Fausto
Benefits are almost exactly the same, they just work different muscles.
Cycling: prime movers are quads and glutes, calves and lower back to a lesser degree, upper body mostly used for stability and leverage while climbing out of the saddle.
Running: prime movers are (serious runners correct me if I'm wrong) hamstrings and calves, glutes and quads to a lesser degree, upper body essentially swinging around for momentum.
Bottom line: you are using large muscle groups in a repetitive motion. This burns lots of kcals and ups your heart rate, hopefully burning fat and increasing aerobic fitness at the same time. The only big difference in my mind is the increased chance of injury with running since it's a higher-impact event than cycling. The upshot with running is that it takes less time to get a good workout in (it's less efficient than cycling and thereby burns more kcals over the same amount of time) and it's cheaper and more convenient.
I just happen to like cycling as you go faster and there are tons of group rides almost every day here in ATL so I always have someone to ride with.
Your body can and will burn muscle if you go too long. I was generalizing after an hour, but this is for the most part true. Your body uses glycogen as high-power energy. Your body converts carbohydrates (and protein, but not for a long time) into glycogen, and then stores this in the muscles and liver. If you use up all of your glycogen, your body will break down muscle for fuel as it cannot break down fat into sugar. Your body uses fat as fuel for low-intensity activities (like lounging around, walking.. ironically, your body uses the highest percentage of calories from fat while sleeping). Fat cannot fuel high-intensity exercise, only sugar can, and your body can and will break down muscle into glycogen to be used for energy unless you either eat something while you exercise or stop after your body has finished using its glycogen stores... 30 minutes is a safe bet.
and you won't build muscle by doing cardiovascular exercise. If you want to build muscle, you have to do resistance training. Sprinting would build muscle, but it's too intense for a cardio workout.
The benefits are different. Running is much more tiring than biking. I used to bike for an hour back in school, but I couldn't run for more than 10 minutes. After I could handle the increased heart rate, I was able to bump up running to half an hour (I could go for longer, but this is sufficient cardio exercise)
Running and swimming are probably the best forms of cardio, followed by stair climbing, jogging, eliptical, followed by fast walking on an incline, biking, etc. etc.
The benefits are different. Running is much more tiring than biking. I used to bike for an hour back in school, but I couldn't run for more than 10 minutes. After I could handle the increased heart rate, I was able to bump up running to half an hour (I could go for longer, but this is sufficient cardio exercise)
Running and swimming are probably the best forms of cardio, followed by stair climbing, jogging, eliptical, followed by fast walking on an incline, biking, etc. etc.
here is my workout regimine for the rest of the week. keep in mind that my routine changes from week to week.
Today:
20 mins on the treadmill - 6.0 - 7.0 mph
75 crunches
50 crunches while leaning lower body to the right
50 crunches while leaning lower body to the left
60 side lifts while holding 20 lb weight (works the obliques)
3 sets of 20 biceps curls
3 sets of 12 tricep presses
3 sets of 12 pectoral presses
3 sets of 12 calf lifts
45 mins on a ellepitcal running machine (for those who go to 24 hour its the precor machine)
I started my diet/workout routine on June 1st and to date I have lost 14 lbs and a inch off my waist. I have 11-15lbs to go and hope to have met my goal by the beginning of August.
Today:
20 mins on the treadmill - 6.0 - 7.0 mph
75 crunches
50 crunches while leaning lower body to the right
50 crunches while leaning lower body to the left
60 side lifts while holding 20 lb weight (works the obliques)
3 sets of 20 biceps curls
3 sets of 12 tricep presses
3 sets of 12 pectoral presses
3 sets of 12 calf lifts
45 mins on a ellepitcal running machine (for those who go to 24 hour its the precor machine)
I started my diet/workout routine on June 1st and to date I have lost 14 lbs and a inch off my waist. I have 11-15lbs to go and hope to have met my goal by the beginning of August.
overtrain your abs much?
give them enough resistance to do 12 reps, 4 sets.. and you're done. You wouldn't train your chest by doing 200+ repititions, would you? Abs are no different.
give them enough resistance to do 12 reps, 4 sets.. and you're done. You wouldn't train your chest by doing 200+ repititions, would you? Abs are no different.
I see what you're saying, but you make it sound like any aerobics over 60 min will chew up all the muscle you put on in the gym if you don't stop. What actually happens is that when you deplete your gycogen stores and have failed to eat something or knock back some Gatorade, you will suddenly find yourself about to pass out and will pretty much have to stop aerobicizing whether you like it or not. Cyclist refer to this as "bonking"....it's not fun believe me. I suppose it's true that you could burn protein (muscle) but the process (as with burning fat) is so inefficient that you effectively have to stop whatever you're doing anyway.
Point is: you can do aerobic exercise pretty much as long as you want to as long as you continue to "stoke the furnace" with high-carb foods and drinks.
One other thing I wanted to point out: you said earlier not to have anything like juices or other sugary stuff after cardio work. Also untrue as your body is most efficient at replenishing gycogen stores immediately after a workout (know as the "glycogen window") so you actually want to toss some simple sugars down your gullet immediately after you quit. Otherwise, you're correct that complex carbs should be favored over simple when possible.
EDIT- forgot to mention, your body actually gets better at storing glycogen with training over time. As I've been cycling for years, I can generally go about two hours before I need to start eating without feeling funky. Not necessarily a good idea since you want to stay "topped off" while you're out riding, but just a point of interest.
the 50 crunches to the left and right are working on the obliques....not strictly the abdominals.
I've always read that one should not consume simple sugars after an aerobic workout to benefit from the metabolism increase. I'd just rather a have a huge steak.
I don't think that anybody would know that they are wasting muscle while they were doing cardiovascular exercise. I used to do like an hour of semi-intense biking and I'm sure that was eating away at a little muscle. Oh well, glad to know you're not just another lemming who thinks more is better
I don't think that anybody would know that they are wasting muscle while they were doing cardiovascular exercise. I used to do like an hour of semi-intense biking and I'm sure that was eating away at a little muscle. Oh well, glad to know you're not just another lemming who thinks more is better
Nah, we're just looking at exercise from two different sides of the table.Originally posted by: HardTech
I've always read that one should not consume simple sugars after an aerobic workout to benefit from the metabolism increase. I'd just rather a have a huge steak.
I don't think that anybody would know that they are wasting muscle while they were doing cardiovascular exercise. I used to do like an hour of semi-intense biking and I'm sure that was eating away at a little muscle. Oh well, glad to know you're not just another lemming who thinks more is better
For someone like you who is more into lifting, too much cardio impedes recovery after lifting. For someone like me who is a cyclist, too much lifting impedes recovery from 3+ hours of riding. If cyclists could get away with an hour a day of cardio, we would be happy campers believe me. Unfortunately, it takes 20+ hours per week on the bike to be a pro-level cyclist.Here's a blurb on the "glycogen window" if you're interested.
Whew, just got back from my first group ride of the season and am quite pleased with myself. I managed to make it from the start out to Stone Mountain and make it most of the way around the park with the pack before getting dropped with a few miles to go. Took a quick shortcut, caught back up with the group and rode back into town with them. I am really psyched as I pretty much expected to explode on the first big hill.
Here's my heart rate date from the ride with a few notes here and there.
It wasn't pretty, but I hung on most of the way.
Total for the day: 51 miles
16 miles commuting
5 miles easy over to ride start
30 miles (at 20.2mph!!) for the group ride.
Fausto
I am really psyched as I pretty much expected to explode on the first big hill.Here's my heart rate date from the ride with a few notes here and there.
It wasn't pretty, but I hung on most of the way.
Total for the day: 51 miles
16 miles commuting
5 miles easy over to ride start
30 miles (at 20.2mph!!) for the group ride.
Fausto
to quickly calculate your basal metabolic rate: multiply your weight by 12
example weight 150lb: 150 x 12 =1800
example weight 200lb: 200 x 12 = 2400
of course this is an estimation...if your very active, you should be consuming more calories
if you want to lose weight, eat a few less calories and go exercise to create a caloric deficit
a pound of fat is `4000 calories so give yourself time to lose weight
don't go crazing and try to starve yourself because your body is incredibly smart.....it'll adapt, lower your metabolisim, start raiding your muscles and bones for nutrients, and become more efficient at storing fat
-------------------------------------------------------------------------------------------------------------------------------------------------------------------
July 9: 4 miles walked
July 10: 3 miles walked
uh oh.....my knee discomfort isn't going away......backing off of anything that places stress on my knees
this is what i get for doing too much too soon
modifying my workout to free weights and yoga......cardio is put on hold
swimming is a great for cardio but alas, i can't swim
example weight 150lb: 150 x 12 =1800
example weight 200lb: 200 x 12 = 2400
of course this is an estimation...if your very active, you should be consuming more calories
if you want to lose weight, eat a few less calories and go exercise to create a caloric deficit
a pound of fat is `4000 calories so give yourself time to lose weight
don't go crazing and try to starve yourself because your body is incredibly smart.....it'll adapt, lower your metabolisim, start raiding your muscles and bones for nutrients, and become more efficient at storing fat
-------------------------------------------------------------------------------------------------------------------------------------------------------------------
July 9: 4 miles walked
July 10: 3 miles walked
uh oh.....my knee discomfort isn't going away......backing off of anything that places stress on my knees
this is what i get for doing too much too soon
modifying my workout to free weights and yoga......cardio is put on hold
swimming is a great for cardio but alas, i can't swim
The ellipse trainer is excellent for workouts without any high impact on the knees. I used one in rehab after ripping my knee to shreds. Also, try an anti-inflammatory aspirin to help alleviate the pain.
Sunday update and weekly totals:
7/13- 48 miles at 16.7mph around Stone Moutain park...pretty damn hilly. I was waxed when I finally got home.
7/14- Easy 30-ish mile ride with a few buddies, then home to mow lawn and other yard work for a couple hours.
Weekly total: 10 hours on the bike, 172.9 miles. I'll be on the back porch having a beer if anyone needs me.
How are things going for the rest of you guys?
Fausto
7/13- 48 miles at 16.7mph around Stone Moutain park...pretty damn hilly. I was waxed when I finally got home.
7/14- Easy 30-ish mile ride with a few buddies, then home to mow lawn and other yard work for a couple hours.
Weekly total: 10 hours on the bike, 172.9 miles. I'll be on the back porch having a beer if anyone needs me.
How are things going for the rest of you guys?
Fausto
Update 7-17-02
Heart rate printout from yesterday's group ride.
Yes, it hurt very, very much....thank you. This is definitely not the fun way to get back in shape, but I'm sick of riding by myself all the time and fast group rides are the quickest way to flog myself back into shape.
Totals thus far for the week (since Mon):
4:20 total time on the bike, 80 miles covered. I'm shooting for about 200 for the week and 250 within the next few weeks.
Fausto
Heart rate printout from yesterday's group ride.
Yes, it hurt very, very much....thank you.
This is definitely not the fun way to get back in shape, but I'm sick of riding by myself all the time and fast group rides are the quickest way to flog myself back into shape. Totals thus far for the week (since Mon):
4:20 total time on the bike, 80 miles covered. I'm shooting for about 200 for the week and 250 within the next few weeks.
Fausto
Last year, i was with 24hr fitness for about 6 months. Had a great time, and dropped about 50 pounds. Unfortunately, i started back up school last year and ended the whole gym thing.
I re-joined 24hr fitness about 4 weeks ago with my wife... Luckily, my weight hasn't totally fluctuated from 9 months ago. I'm totally enjoying it. I do cardio every day. My favorite is the elliptical machines (no impact!) - i'll do a hill course for about 30 min to an hour, depending on how i feel. Then i lift weights for about another hour. I alternate upper and lower body workouts. In the past 4 weeks, i've dropped about 12 pounds already. Unfortunately, i still have about 100 pounds that i'd like to knock off, but things are going well so far.
My goal is to go 5X a week, and so far, it's working out well. I've cut all coffee, and soda out of my diet over 6 months ago - water works best now. I no longer purchase red meat for cooking at home, although i still enjoy a little while dining out. - I've been on a fish/chicken kind of thing now since late last year. Milk is gone too, kept making me sick. I use soy dairy product now, with the exception of cheese - it's the one luxury i can't seem to give up, although the consumption has been cut way back.
My sister moved in with us, and she's vegetarian. Luckily, a lot of the meals i've come up with are totally vegetarian - no meat at all.
If anybody is interested in some low calorie meals (non-vegetarian or strict vegetarian) let me know....and i'll post a few of my favorites!
I re-joined 24hr fitness about 4 weeks ago with my wife... Luckily, my weight hasn't totally fluctuated from 9 months ago. I'm totally enjoying it. I do cardio every day. My favorite is the elliptical machines (no impact!) - i'll do a hill course for about 30 min to an hour, depending on how i feel. Then i lift weights for about another hour. I alternate upper and lower body workouts. In the past 4 weeks, i've dropped about 12 pounds already. Unfortunately, i still have about 100 pounds that i'd like to knock off, but things are going well so far.
My goal is to go 5X a week, and so far, it's working out well. I've cut all coffee, and soda out of my diet over 6 months ago - water works best now. I no longer purchase red meat for cooking at home, although i still enjoy a little while dining out. - I've been on a fish/chicken kind of thing now since late last year. Milk is gone too, kept making me sick. I use soy dairy product now, with the exception of cheese - it's the one luxury i can't seem to give up, although the consumption has been cut way back.
My sister moved in with us, and she's vegetarian. Luckily, a lot of the meals i've come up with are totally vegetarian - no meat at all.
If anybody is interested in some low calorie meals (non-vegetarian or strict vegetarian) let me know....and i'll post a few of my favorites!
Update 7-18-02
Woooohooo!! I didn't get dropped on the group ride today!! Finally made it the whole route with the fast guys.
Heart Rate printout....I highlighted the hill where I've gotten dropped the last two Tuesdays. You can also see in the graph that I'm recovering faster between hills....my heart rate is dropping below 140 here and there whereas it's pretty much over 160 the whole time in the last two uploads. I'm psyched to finally be feeling halfway decent again.
Fausto
Woooohooo!! I didn't get dropped on the group ride today!! Finally made it the whole route with the fast guys.
Heart Rate printout....I highlighted the hill where I've gotten dropped the last two Tuesdays. You can also see in the graph that I'm recovering faster between hills....my heart rate is dropping below 140 here and there whereas it's pretty much over 160 the whole time in the last two uploads. I'm psyched to finally be feeling halfway decent again.
Fausto
Ironically good timing! I just went out and ran a mile around my campus's track a couple nights ago for the first time in 3 or 4 months. I started having that wierd pain in your side again because it had been so long. I was about 30 seconds slower from the last time I ran back in April- 8:30. I'm hoping to go back out there tonight and shave at least another 15 seconds off. I'm capable of 7:00, I just need to get back in shape. I also really need to get into the gym and start lifting again- haven't done that since spring break.
Originally posted by: Fausto1
Update 7-18-02
Woooohooo!! I didn't get dropped on the group ride today!! Finally made it the whole route with the fast guys.
Heart Rate printout....I highlighted the hill where I've gotten dropped the last two Tuesdays. You can also see in the graph that I'm recovering faster between hills....my heart rate is dropping below 140 here and there whereas it's pretty much over 160 the whole time in the last two uploads. I'm psyched to finally be feeling halfway decent again.
Fausto
Awesome, congrats!
Thanks very much! I'm a happy camper right now.Originally posted by: NightFlyerGTI
Originally posted by: Fausto1
Update 7-18-02
Woooohooo!! I didn't get dropped on the group ride today!! Finally made it the whole route with the fast guys.
Heart Rate printout....I highlighted the hill where I've gotten dropped the last two Tuesdays. You can also see in the graph that I'm recovering faster between hills....my heart rate is dropping below 140 here and there whereas it's pretty much over 160 the whole time in the last two uploads. I'm psyched to finally be feeling halfway decent again.
Fausto
Awesome, congrats!
i've been so cheap that i've been eating one maybe 2 meals a day. and i run 3-4 miles a week about 4 times.
i am a stick though. i need to add muscle.
i am a stick though. i need to add muscle.
Update 7/20/02
Did just under 50 miles in a hilly area today...that coupled with the fact that it is hot as hell today means I'm pretty much feeling like ass right now.
HR printout from today's ride.
Totals thus far this week:
9:37 total hours on the bike
165 miles covered
approx 7598 kcals burned on the bike (clothes are fitting a little better these days)
Did just under 50 miles in a hilly area today...that coupled with the fact that it is hot as hell today means I'm pretty much feeling like ass right now.
HR printout from today's ride.
Totals thus far this week:
9:37 total hours on the bike
165 miles covered
approx 7598 kcals burned on the bike (clothes are fitting a little better these days
)I had a great cardio workout on friday. 30 minutes straight running, i got through 4.3 miles. Excellent feeling to know my knee is almost completely healed. Drop a couple more pounds and I'll be back in hockey shape!
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