cardio question

[parrothead]

So I read both books about the cardio, and though I understand the 20 min hit your 10s stuff in the book I have a few questions.

What should be your regular high heart rate? If I feel like I am hitting my 10's my heart rate is way over 180 even into the 200s. Then I feel like I could puke. If I keep it between 140-160, I don't feel like I am hitting my 10s. This is part of the reason I don't really apply that rule. I just do 30 min on the eliptical and usually burn betwen 250-280 calories. Any thoughts on this?

Seconly, does anybody else feel sick on their tummy when you do cardio? Am I pushing myself too hard?

Thirdly, I am a mathematician, and thus very logical. I don't find the logic in this exercise on an emply stomach thing. I do understand that say you burn 300 calories on an empty stomach it comes from fat. However, if you have eaten, and you burn 300 calories from what you ate, that is 300 calories that won't become fat in the first place. just It seems like a mute point. As well, if you exercise first thing in the morning, you burn more calories all day. I get this, but if you exercise in the evening, that means you burn more calories while you sleep. Again it just seems like when comparing the two it is a zero sum.

Forthly, is it OK to do cardio and lift on the same day. Here is my schedule from last week:

Sunday 25 min on tread mill
Monday: arms and 12 min on bike
Tuesday: 30 min on eliptical and legs
Wed: no work out (no excuses, I sucked)
Thursday: 30 min cardio arms
Friday: 30 min cardio legs
Saturday: free day




If you read this in the next hour, please reply. As soon as the laundry gets out of the dryer I am going to the gym, and I would like to not feel like crap yet again.

[karma]

Originally Posted by parrothead

So I read both books about the cardio, and though I understand the 20 min hit your 10s stuff in the book I have a few questions.

What should be your regular high heart rate? If I feel like I am hitting my 10's my heart rate is way over 180 even into the 200s. Then I feel like I could puke. If I keep it between 140-160, I don't feel like I am hitting my 10s. This is part of the reason I don't really apply that rule. I just do 30 min on the eliptical and usually burn betwen 250-280 calories. Any thoughts on this?

Seconly, does anybody else feel sick on their tummy when you do cardio? Am I pushing myself too hard?

Thirdly, I am a mathematician, and thus very logical. I don't find the logic in this exercise on an emply stomach thing. I do understand that say you burn 300 calories on an empty stomach it comes from fat. However, if you have eaten, and you burn 300 calories from what you ate, that is 300 calories that won't become fat in the first place. just It seems like a mute point. As well, if you exercise first thing in the morning, you burn more calories all day. I get this, but if you exercise in the evening, that means you burn more calories while you sleep. Again it just seems like when comparing the two it is a zero sum.

Forthly, is it OK to do cardio and lift on the same day. Here is my schedule from last week:

Sunday 25 min on tread mill
Monday: arms and 12 min on bike
Tuesday: 30 min on eliptical and legs
Wed: no work out (no excuses, I sucked)
Thursday: 30 min cardio arms
Friday: 30 min cardio legs
Saturday: free day




If you read this in the next hour, please reply. As soon as the laundry gets out of the dryer I am going to the gym, and I would like to not feel like crap yet again.

You are pushing yourself too hard if you feel sick! I would not let your heartrate get over 172 max. Above that and you will start feeling very sick. Personally I would forget the 10 concept with cardio. I don't think it really works the same way that it does in lifting weights. You have to factor in that a 10 is going to be anything that gets your heartrate above 170....not until you just feel like you are going to pass out. You will build up your heart over time and the 170 will be harder to get too. I think its ok to do cardio on the same day you do weights, but I personally would do it with your upper body wourkout verses lower.

[gnash]

Originally Posted by karma

You are pushing yourself too hard if you feel sick! I would not let your heartrate get over 172 max. Above that and you will start feeling very sick. Personally I would forget the 10 concept with cardio. I don't think it really works the same way that it does in lifting weights. You have to factor in that a 10 is going to be anything that gets your heartrate above 170....not until you just feel like you are going to pass out. You will build up your heart over time and the 170 will be harder to get too. I think its ok to do cardio on the same day you do weights, but I personally would do it with your upper body wourkout verses lower.

I agree with Karma...HR is the best measure for endurance training and you don't have to kill yourself...consistency is more important..

I would like to see your weight room routine though...where are your compound exercises ?? If you post it up we will take a look..

HR formula is 220-age x 75% max...for general conditioning

[parrothead]

Here is my typical leg work out. I do mostly machines. I just like them better, and I think that they are not so hard no my knees.

Leg press: 20 reps @ 40 lbs, 18 @60 and 10@ 80
multi hip selection, kick back: 18 reps @40 lbs, 15 @ 45
leg curl: 18 reps @ 25 lbs, 15 @ 30, and 12 @ 35
abducuctor: 20 reps @ 40 lbs, 15@ 50lbs, 10@ 60
adductor same as abductor
lower back r.o.m: 15 reps @ 40 lbs, 14 @ 30
abdomimal r.o.m.: 10 reps @ 50 lbs 3 times

I am modifying what my trainer originally set up for me tomorrow. I will do my arms tomorrow and list that as well.

[gnash]

Originally Posted by parrothead

Here is my typical leg work out. I do mostly machines. I just like them better, and I think that they are not so hard no my knees.

Leg press: 20 reps @ 40 lbs, 18 @60 and 10@ 80
multi hip selection, kick back: 18 reps @40 lbs, 15 @ 45
leg curl: 18 reps @ 25 lbs, 15 @ 30, and 12 @ 35
abducuctor: 20 reps @ 40 lbs, 15@ 50lbs, 10@ 60
adductor same as abductor
lower back r.o.m: 15 reps @ 40 lbs, 14 @ 30
abdomimal r.o.m.: 10 reps @ 50 lbs 3 times

I am modifying what my trainer originally set up for me tomorrow. I will do my arms tomorrow and list that as well.

That looks ok to me...

I think you should stay with that for 6 weeks...then change it...

[Chris]

I think it looks good too.

My recommendation for weights and cardio on the same day is this... do your weights first and then do your cardio at an aerobic pace. This is about 60-70% of max HR. You'll get a nice blend on anaerobic weight training and aerobic purging of lactic acid.

It will be good to have a couple days of just plain cardio. Play with revving up and down the intensities in any pattern that works for you. Don't run 'till you puke, that's silly. Just give a good effort and pace yourself. You'll be sprinting before long.
I don't do anything on an empty stomach anymore. Eat some complex carbohydrates combined with some more simple sugars for fast energy and of course your protein. This will give you the necessary energy to crank out your workout. I think the goal is just to tweak your metabolism, this is certainaly accomplished if you eat befor your workout.

[Sunshine]

great post Parrothead, this thread helped me a lot.

[stevped]

From my research,

If you are going to cardio and lift in the same day, do cardio in the morning and then after you have recovered lift later on in the day.

This makes sense because when you do cardio, you drain your nutrients thus causing you to lose weight. When you lift, hopefully your goal is to gain so you need as many nutrients as possible to build that muscle.

Doing both at the same time doesn't make any sense to me. Its like 0(starting off)-1(cardio)+1(lifting)=0. I know it doesnt exactly work like that at all but that is kind of how it was explained to me.

Cardio and Lifting accomplish to different goals so in my opinion, they shouldn't be done together.

Hopefully this kind of makes sense but don't rely on my answer alone.
-Steven