What kinds of cardio workouts do you do?

I run on an elliptical and participate in spinning classes.

Do you wear any kind of suit that makes you sweat more? If so, wear did you get it?

nothing is better than good old fashioned running if you ask me. (though the rowing machine can be a killer if done with some intensity)

Erik can attest to this, but I ride bike EVERYWHERE in Minneapolis like 12 miles a day everyday. It is a GREAT cardio work out and you will burn fat FAST!!

Also, over time, you get a great booty from it.

Is this "official" summer biking you speak of Allen?

I'm not sure if it's "Officially" summer yet.

Question: when doing Cardio "summer" biking, is it ok for str8 ladies to be there to see? Or do they just get annoying?

Bless your hearts.

My statement:
Allen has a bicycle. I have seen it and repaired it a couple of times. I have actually seen Allen in the process of riding his bicycle. I have seen his bicycle at a location other than his house and assume he rode it there. I have not been able to fully appreciate Allen's booty. So a double-blind peer approved assessment is unavailable presently. wink

[ June 06, 2005, 05:58 PM: Message edited by: Erik G ]

I love and prefer running, but I get way too skinny when I do it daily. I now mix it up with stairstepping (builds calf muscles) and cycling.

I've become addicted to spinning/cycling. I get to the club early, well before the 6:30 a.m. daily class, first of all to be sure to get a cycle before the crowd arrives, and also to start spinning. I get about 20 extra minutes in before a standard 40-minute class. I've got some great music on my MP3 player, I turn on the fans in the room, and I go for it.

It doesn't hurt that I like the way guys (well, some) look in spandex. The better instructors are in the evening, but the morning classes work better for my schedule. Morning classes are a bit more mellow, not as intense. The ones in the evening are kick-your-butt intense.

I think it won't be long before I buy a bike and get outside to do some cycling. Maybe next year I'll fulfill my dream of doing the California AIDS Ride. My buddy Max has done it for five or six years now, and also done a few others around the country. He is a great inspiration.

Ha, I'm a certified personal trainer now, I always dont practice what I preach or know though, but know a lot more than I used to. I can tell ya that going 4 mph on a treadmill for 20 minutes probably aint gonna do much for ya, unless you are very out of shape, never understood why people go to the gym to do that. I was doing my run today and met a nice guy but thats what he was doing and trying to talk to me at the same time, I didnt want to be rude, but I didnt go to the gym for a stroll on the treadmill, and talk about how the leaves are changing colors. If you can have a conversation on the treadmill, your heartrate isnt up to what it should be, and your not getting a desired workout from it. The purpose of cardio is for the health of your heart also quickest way to burn fat. Ha, my body fat percentage is 10 percent though. I'm still not employed in this, have some serious shit I need to take care of this week till I get back to the job market.

Congrats. I'd hire you but I don't think it would work so well over the phone -- you'd be screaming "GO FASTER!!" or something and instead of working harder I'd just hang up.

Wow. Congrats on the new career. Long time no hear, buddy. If your clients end up with a bod like yours, I'm sure you'll do really well

I haven't worked out in a while and need to get back on the program. I'm just too lazy.

Congratulations!

I do Running (5k every morning) and Calisthenics: and alternating days of Swimming (3.5k) and Biking (32k)

I am trying to reshape my body to lose mass - very dificult - so I am avoiding anything but very light weight training to lengthen muscles.

Any tips welcomed.

R

[ September 06, 2005, 07:26 AM: Message edited by: ITJock ]

IT Jock

You cant reshape your muscles, thats all genetics, you cant lengthen them just increase the size but the way your muscles shaped isnt something you can change. If you want to lose body fat you need to do more weight training, cardio is good for that 1 day, but weight training is going to speed up your metabolism for everyday, cardio doesnt do that, and if your just doing very light weight training, it almost pretty much is cardio. The amount of space fat takes, is 5x as much as the same amount of weight of muscle. So building muscle is the best way to burn the fat and do any (reshaping), even though you really arent reshaping, just a different distribution of the weight.

Almost everything you say is true - however - for many years I put on way too much muscle and body mass.

I am not 'Fat', but I still need to loose body mass to remain healthy in the future.

This is true of many former college athletes once they reach their late 30's and 40's.

I will not be able to maintain such a high level of lean muscle forever; I found that out this past spring when I was laid up for several month's. Eventually the day will come when more and more muscle turns to fat as I am unable to maintain a high level of exercise.

It is possible to reshape your body. It is just not easy - or normally recommended.

Actually Actors apparently do this quite frequently for certain roles.

It is my understanding that the muscles also can be reshaped - not lenthened - but grown, reduced, and made more dense, etc.

Again, my goal is not to reduce fat - which is hovering around a respectable 15% for me - though that may come some day. My primary goal is to reduce muscle mass at this point.

I am under a Doctors care for this, and have a physical therapist and athletic trainer who I work with constantly.

What I need is a less massive more aerobic body.

I repeat, This is VERY difficult.

R

IT Jock

See what your saying, your case is not typical, or your goals or whatever else you and your doctor feel you need to accomplish, I am saying for most people, think the average American male is like 25% body fat and not a former athlete with these special conditions, so good luck on trying to accomplish that. I think you can maybe activate or stimulate different fibers in a muscle, but was I was taught basically is that a person is stuck with the muscle they are born with, as far as actors and pro athletes and everything that is beyond anything I know about. Definetely dont take anything I say over a doctor's advice, I'm not going to pretend to know more than a doctor, ha. Just was taught, like the shape of my bicep is very sharp and can be dramatic, but some people just have the whole length of their upper arms grow larger, and are not as defined like that, what I was saying is genetics and whats natural for different people's bodies is different with everyone. Good Luck

IT

thanks I never thought of that type of situation, im all curious now and want to ask about it. I think maybe your diet might be the thing that could help out the most, but i just dont know, never thought of that. Kind of ironic in all the years i used to lift, I was always training by lifting massive amounts but very few reps like less than 5 so like a power lifter, but my goal was to gain size, now I'm just happy with body and kinda glad I never gained all that size. I'm really curious about how you would go about that though. Also good to see what different type of situations might come up.

I just asked another trainer and he says also maybe diet is the most important thing. Also a lot less lifting. So think it sounds like your doing the right thing. Very curious about it though.

[ September 06, 2005, 07:52 PM: Message edited by: PacCoast ]

Breathe.

[ September 11, 2005, 01:11 AM: Message edited by: Erik G ]

You are very right in that people are stuck with their genetics and basic body shape - more or less mesomorph, ectomorph, endomorph etc.

If you are looking to be something you are not, you are out of luck. Very few people can look like GK or Joey.

On the other hand I did not always carry this much body mass. Although I am somewhere on the meso - endo side of things; I (stupidly)deliberately bulked up for Sports in HS and College. Somehow by sheer luck and stupidity I have been able to maintain most of that muscle, though I have struggled with weight for years. I hope sometime in the near future to find a 'smaller?', more healthy balance.

For example I would like to see my weight down around the 200 - 220 mark, while maintaining 15-20% body fat.

Not looking for miracles - just a more healthy life long fitness.

If you look at many former college and professional athletes (particularly football players, but other athletes too) 15 years after their careers, an amazing number are overweight or dead.

There are exceptions, look at Howie Long (who is only a few years older than I am), but for the most part for every Howie there are three who are gone to seed (Look at J Madden a few years ago - when even he decided he needed to lose a few pounds) not because they don't still do moderate or even heavy exercise - but because they are not working out 10 hours a day any more.

The Fat HS or College football coach is almost a type.

I need a body that I can be active with, but is less muscle bound and high maintainance.

Possible? - we'll see.

R

Im lucky in that I have naturally muscular chest and thighs, but I do love to run and do cardio. I hardly ever lift weights. I usually do 25 min job and walk for about 45 min a day. I also try to do at least 2-3x a week tae-bo or kickboxing. I do have a question for who ever wants to try to answer.
In high school, I had knee surgery and had to stop playing baseball and basketball. Although I cant really do as much cardio/exercise as I want, im still able to do alot. Granted im only 29. Recently, I have been getting really bad knee pains in that same knee. My doc says that its fine, but just alternate resting periods for it. What cardio could I do that wouldnt be so hard on my knee? Im still going to run everyday, but alternate the other stuff.

Swimming, Biking, and Rowing would all put less pressure on your knee since they would not have to absorb the impact of your weight hitting the asphalt.

R

Thanx man, I love to swim, so I will prolly take that advise and go to the Y a couple days a week.

[ September 07, 2005, 10:51 AM: Message edited by: basketballfan29 ]

If you swam a mile (non stop - moderate speed) every other day, along with some light weight training, you would probably be in better than decent shape compared to most people.

R

Im in pretty good shape right now. I run everyday, play tennis 3x a week and try to do tae-bo couple days too. Im 29 and im actually in better shape now than in high school when I played basketball. I just dont know how long I can keep it up with my bum knee.

IT

I am curious, if maybe you tried something like very limited power lifting, instead of light weight training, if maybe that would help you get the desired effects of the (more dense) muscles. Like maybe only 2 days a week or so and maxing out with only a couple of reps? I want to see about this. I also think a lot less protein in your diet and it sounds like all the cardio your doing is great. What has your doctor told you?

Breathe.

[ September 11, 2005, 01:09 AM: Message edited by: Erik G ]

Ten years ago I was a fairly dedicated runner. I ran 40 miles a week and was a walking stick at 5'11" 147 pounds. Long story short..I quit running and gain alot of weight. For the past several years I've been weight training and have gained a good amount of muscle. However, I still have those "love handles". I just turned 42 and I see guys my age and older that have little or no bodyfat. I'd rather have the muscle that I've gained than be a walking stick, but I'd much rather not have the extra weight around the middle. I know cardio is the answer, but how much cardio should I do to lose the fat and not lose the muscle? I lift 5 or 6x a week. I want to begin running again in the morning. I just don't want to lose the muscle mass. Please tell me there's some hope....

It doesn't matter because you are HOT as HELL,Tim!!

I have been getting addicted to using the elipical(sp?) trainer and love it. I have been biking, but with the weather cooling off would like to continue to use the machine. Anyone know if this is good cardio?

It's been working wonders for me!! I needed to get my "good" cholesterol higher and I think regular exercise on the eliptical trainer did just that.I make sure that I use the arm bars as well.Since I have arthritis in both of my hips,the low impact of this machine is just what I needed.

PacCoast -

Sorry it has taken me so long to get back to you.

The current recommendation is for all the Aerobics I can stand, a light weight training regimen (Light weights, plenty of reps and rounds, every other day), calisthetics and stretching, and a diet heavy on fish and vegetables, very little protein, and no starchy foods (So I do have to take vitamins for some of the basics).

While this has done wonders for my definition and fat ratios; it has done little to an overall drop in weight.

As a joke my doc said I could just go on a liquid only diet or IV's for 6 mos, skip any exercise at all, and try to rebuild what was left after the 6 mos. Not funny. He also offered to recommend me to a certain doc in LA who is apparently a believer in the powers of modern chemistry. Again not funny.

My docs recommendation, and my trainers, is to stck with the plan, and hopefully, my body will respond within a year or so.

I guess I am just impatient. But maybe thats what got me where I am to begin with.

You have me curious about the power lifting though. Why do you think that might be a better approach? I see the Doc again this week, so will bring that up.

I am beginning to think I might need a Doc who specializes in Sports Med though. Although mine is an Internist, he doesn't specialize in Sports Med.

R

Look at the physique of a Power Lifter as compared to that of a body builder. Power Lifters are more compact but at the same time have more strength than the body builder. Same with boxers. I kind of look at the way I always used to lift and while I got the strength never got the size, but since you have bulked up, I am not sure.

Most powerlifters I have seen seem to have a pretty heavy percentage of BF as well though.

On my last eval. I did the strength grip test and tested out at 148 R and 136 L; those are not bad numbers. Further I can bench and leg press my own weight. I am not sure that I need 'denser/stronger'.

Again, I am not really interested in growing stronger, though some endurance might help, I am more interested in loosing total mass; which is why I think the Aerobics - swimming, running, cycling - are so important.

What do you think? Should I be trying to up my strength at the same time - wouldn't 'denser' muscle weigh more? would I have to up my carb or protein to 'build or rebuild'?

I am not trying to be argumentative - just seeking information and opinion.

R

[ October 01, 2005, 10:36 PM: Message edited by: ITJock ]

I know what your saying, it is just something that is really different, most guys in the gym are trying to obtain a body like yours. I dont think most power lifters do so much cardio though, with all that cardio you do, and a good diet I wouldnt worry about gaining fat. But since you want to maintain your muscle, but at a lesser mass, this is why I was thinking this might work. This is something your doctors and trainers should really be giving you info on though. I would think that 5 days of light lifting would do more to keep your mass, then 2-3 days of power lifting. I am just not sure of this though, but I definitely want to find out.

We have even briefly considered trying to design a diet/supplement reg. that would 'eat' the muscle mass for energy while exercising and maintaining a very low caloric intake - that gets kind of scary though... some major problems with that kind of thing...

R

Just be sure when you're doing your cardio, this doesn't happen!

[ October 02, 2005, 01:47 PM: Message edited by: playerten73 ]

I have been curious about this too. I think a lot of people that are extremely active and dont have enough calorie intake, may unknowingly be doing this. I know it cant be good, but I wonder just how bad the consequences are. I know food intake has a major impact. I can only go from my own personal experience, but in Alaska I used to eat like 3-4 times as much as I do here, I never gained fat, but I would go up like 15 pounds in weight. I would lose that when I would come back here, think because I was trying to maintain some level of activity, but not eating as much. Also the consumption in Alaska also has something to do with keeping your body warm.

Oh my God, I just got back from the gym and this was so unbelievable, I just now have been able to stop from laughing. I wanted to go running on the treadmill, I saw a free one next to this pretty cute guy, so I thought cool, I'll go there. I got up on it and they started playing that Billy Squire song "Everybody Wants You", this guy next to me started making grunting sounds like UH! AH!, it sounded like he was doing it to the music, so I was like "yeah this is a cool song man", but then I looked over and noticed that he was wearing head phones and off in his own world. So I was like cool. Then he started making these moaning and groaning sounds, like Awwww, UMM, AH!, oooohhh, like he was rehearsing for some cheezy gay porn movie. Then more sudden AH! OH! UH! sounds like his head was being banged up against a headboard or something. I was thinking "man you cant really be serious", he kept doing it and I had to get off the tread mill or I was going to fall off and hurt myself from laughing, I was trying not to laugh, but it sounded like he was going to shoot a load in his shorts right there on the tread mill and he was doing it so loud the whole gym could hear. I was just trying to keep a straight face, I turned around and everyone either had smirks on their faces, or they looked dumbfounded, confused, disturbed and stupified. Once I got far away enough from that guy I started cracking up and everyone was looking at me like I was crazy and I was like I'm not the crazy one. Oh well you had to probably be there.

About a month or so ago, I decided to change the focus of my workouts from more resistance training to more cardio-based. I do three pretty intense cardio workouts per week. Monday mornings it's spin. I LOVE that class -- the instructor plays the best club-type music and it really gets me going. Wednesdays and Fridays it's treadmill running. I can't stand road running and I'd rather be distracted by the hot guys at my gym than dodging puddles, sheets of ice or traffic outside. On Sundays I do yoga, which isn't really a cardio, but it does get my heart rate going at times. (I do resistance training a couple times a week and get lots of rest between workouts.)

This routine, plus some minor calorie management, has been a big success -- I've lost 11 pounds so far (down from 182 last month to 171 this morning). I'm 5'11 so I don't want to lose too much more, maybe a few more pounds, but I like having the option of sliding off my size 32 jeans without unbuttoning them. eek!