I have seen that article before. Actually 20 minutes just three or four times a week is enough to improve your cardiovascular fitness. [TIP] You can take breaks while exercising! Just make sure to listen to your body. Track with Me Thursday - make new friends! If you use readouts in the vacuum then they indeed are harmful. [–]ldnpoolsoundNew 3 points4 points5 points 3 years ago* (5 children), [–]dmterSW:246lb,CW:176lb, GW:155lb? I have been doing cardio 6 days a week for the last 4 weeks. I know I can't out run bad diet but I can certaintly out run a doughnut once and a while. Never! Ease into it, though. That really depends on how much you weight... our joints are the ones who suffer most when running/jogging and extra weight might be too much for them. [–]Lodi43 10 points11 points12 points 3 years ago (8 children), that's totally fine! (self.loseit). The Advantages Of Training 3 Days A Week 1 – Greater Frequency. How to Structure Your Week Cardio. Improving your cardiovascular health is fine but it won't cause you to lose weight on its own. What’s harmful is excessive sitting seven days a week, a product of a modern way of living, replete with technology that makes daily living increasingly easier. After all, what else are you going to do with 5 days off from working out? There are a million studies on this, but this super pared down article talks about it a little more. Just do the best you can and work your way up to it. I have also been using my fitness pal and eating right around 1500 calories a day and drinking a gallon of water and the weight has been just falling off faster than I can believe. I'm pretty extreme, it turns out, and I know not everyone can do it. There are numerous benefits to doing cardio five days a week or more. It will suck. More recent research suggests that moderate amounts of cardio can actually boost the effects of strength training. I do cardio about 5 or 6 days a week. Although, I tend to only do chest every 5-6 days and legs every 4-5 days, since those muscle groups take more time for recovery. No! Notice I make a difference between running/jogging and cardio in general. Cardio taps into your body’s recovery ability and puts you at risk of over training. I'm pretty extreme, it turns out, and I know not everyone can do it. Cardio is something I use to keep my blood sugars in check. I'm no expert but I swim a mile after each lifting session, five times a week. I mostly deal with petty thievery and drunken brawls. Weight loss can be a combination of diet change and exercise. I do cardio just about 5-7 days a week and weights usually 2-3 times a week. Ever since then I've eaten more like 1700-1800 calories a day and only do about 45 minutes of cardio and weight train 5 days a week. In this article, I demonstrate the best 5-day workout routine. I’ve started yoga and kept a healthy calorie deficit (even during Christmas!). Cardio should be a daily thing in my opinion. Once you’ve completed 6-8 weeks of this workout routine, upgrade to this 12-week advanced 12-week mass building transformation workout plan. The amount of days per week you do cardio is just the frequency. M1.75m -1 points0 points1 point 3 years ago* (4 children). Calorie counting is unreliable in principle. [–]DaveyDave83 0 points1 point2 points 3 years ago (0 children). Also it tends to fall as muscles grow - when I skip this workout for several weeks I have to start over at 4-5 setting lower to get the same heart rate, until the body adapts again for this workout. I'm young, so I can usually lift 5-6 a week with only like 1 or 2 rest days and still get great results. Use of this site constitutes acceptance of our User Agreement and Privacy Policy. My body will no longer tolerate me eating like crap, Ignore unsolicited advice from those trying to second guess you. When you do cardio 5 days per week, you enhance your cardiorespiratory and cardiovascular systems. No i train 7 days a week for around 15 hours. Going from a sedentary lifestyle to 5 days of lifting and cardio is just asking for injury. If you go right into 1 hour a day 5 days a week you will get hurt. Vigorous-intensity training, such as HIIT, should be at least 20 minute per day for at least three days per week or … It changes, sometimes it can reach 140+ at the same setting, and it sometimes constant throughout the workout, sometimes it falls and sometimes raises during the duration. Cardio is also a mood booster and … [–]Chase_Kilgannon50lbs lost M27 | SW 261 | CW 210 | GW 180 18 points19 points20 points 3 years ago (0 children). M1.75m 0 points1 point2 points 3 years ago* (2 children). Keep in mind that you don't have to exercise in a 50-minute block, nor do you have to perform the same activity for your entire workout. Unless your schedule is wide open, you might initially find it a challenge to reserve 50 minutes for cardio exercise, five days a week. While this is certainly sustainable (and not a health risk; though, your situation may be different so consult your doctor) it will eventually get redundant. I don't calculate it from heart rate, I just use elliptical machine's readout (I had to specify weight and age of course, plus it knows rotation rate and resistance level setting). Going from training 3 days a week to training 6 days a week allowed him to train every muscle group twice a week. Getting hurt will set you back to square one if you aren't careful. I do cardio just about six days per week and I lift this way: lower body one day, then abs, then upper body, then just cardio and repeat. I have been doing cardio 6 days a week for the last 4 weeks. Performing cardio 2-3 days a week seems to be the sweet spot for complementing your training gains without putting your muscle at risk. I I feel like the days after I do my lower body lifting, I'm still fine to do my cardio, but am I doing myself a disservice? They're extremely healthy. So I believe that data is as useful as many other approximates of calorie expenditure by various activities. So thank you very much, I know exactly what I am doing and my readout can't possibly lie by a lot because otherwise I would gain or lose much more weight than I did, and in such case I would simply re-calculate TDEE to make this readout the truth. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. The way I get around injury is I swim M W F and I jog T Th Sat. All else being equal, the more you can disperse your training volume over a greater number of sessions, the better you're likely to do. Also, cardio can be helpful in weight loss, and especially if you have quite a few pounds to lose. Unless you want to argue the chest and shoulder exercises only work 1 head of the triceps and the tricep exercises only work the other 2 heads. I found out that setting the inclination of the treadmill to the max (15% in the ones at my gym) at walking pace burns the same amount of calories per hour than running with 0% inclination. If I go too hard or don't space things out enough, my body gets pretty worn out. And if what you want is to burn fat/calories... it is pretty much the same and keeps your joints safe. Rendered by PID 21081 on r2-app-0ac2b48c4b52a1f2e at 2020-12-30 21:41:56.286626+00:00 running 6abf2be country code: US. Is doing cardio 5+ times a week too much? (: you should be fine! [–]dmterSW:246lb,CW:176lb, GW:155lb? I think full glycogen reserves have something to do with it. I do cardio just about 5-7 days a week and weights usually 2-3 times a week. It's not available from play store though, just a prototype I made for myself, catering to my exact needs. Using a timed method is a really good way to get into cardio since you will get used to the amount of time your body will be under stress, and can increase that stress level accordingly once you're used to it. If you follow a full-body routine, although you will train each muscle group 3 or 4 times per week, again, you only perform one exercise per body part, so you’ll only be performing 3 or 4 exercises for each body part. Running every day may not leave you feeling great in a bikini, but strength training even just a couple days per week can lead to big results. Devoting 45 minutes to cardio, five days a week, brings your weekly exercise total to 225 minutes. Me knee HATES it when I run on the treadmill. I was just trying to help. Go forth and accomplish all your goals good sir! Doing this to lose weight. And post your example, so we can look at the volume Working out for an hour a day, 5 times a week, is a huge time investment. Heyo! Well, actually you should do light exercise when you're sore. I'm finally making a lifestyle change rather than trying to lose weight as fast as possible. He needed to make more gains! Doing a steady state cardio for 20 minutes have shown to reduce DOMS. Not only are you losing weight but you're keeping that ticker in tick-tock shape pun intended. Cardio helps you lower your resting heart rate, blood pressure and cholesterol levels, making for a strong heart and cutting the risk of heart disease. I workout for peanut butter cups. Back in the day, Arnold Schwarzenegger made the switch from a 3-day split to a 6-day training split. Why do you think it's better than elliptical readout? Be patient. I think you'll lose plenty of weight if you don't eat more than you're eating now. "Replacing even two days of cardio training per week with a resistance workout can reduce the physical stress your body has to deal with and can therefore restore your energy levels," says Smith. It's doable, but it's possible it could be better to ease into it. And my TDEE is calculated using a year (I did CICO longer thatn year but stuff changes so I use only most recent, most reliable data) of activity and food and daily weigh in tracking. Unfortunately machine readouts are notoriously unreliable, even if you enter height and weight info. a 4 or even 5 day split) than someone older (who is more likely to do better with fewer training days per week). I see some people only doing it 2-3 times a week. Oh and if it seems too complex to you - to re-calculate TDEE with data over a year of statistics and then re-apply new TDEE and recalculate statistics again with new TDEE value over that time, well then you are using the wrong CICO app. It's been working out great so I always have 1 day in between swims and 1 day in between jobs. If you want to lose weight then adopt a diet that promotes weight-loss. For more intense cardio, like High Intensity Interval Training (HIIT), Orangetheory or another intense bootcamp, three 25-30 minute sessions per week would be enough. [–]5foot3New 0 points1 point2 points 3 years ago (3 children). [–]OhNo_NotYou20lbs 27/F/5'1 SW:169 CW:147 GW:125 1 point2 points3 points 3 years ago (0 children). 30F/5'4 SW: 310+, CW: 135 - Couch to Ultra Marathoner, 25/F/5'4" SW:260 CW: BMI<25, getting stronger, M37 5'6" | SW: 200.4 | CW:145.6 | GW:visible abs, 50lbs lost M27 | SW 261 | CW 210 | GW 180. © 2020 reddit inc. All rights reserved. Well diet definitely needs to change, especially for the long term, but don't underestimate the effect of cardiovascular exercise. M1.75m 9 points10 points11 points 3 years ago* (2 children). Usually when I feel burnt out I eat about 3k kcal in the evening and in the morning I can do cardio for hours even not feeling any discomfort, like it's just walking (all that while burning 800 kcal/hour at 130 bpm heart rate). I do not recommend doing a lot of cardio on an intense workout program like this. If we compare three days a week with the push/pull system for instance, you'll notice something interesting. I've found that swimming the day after my long run really helps with soreness. Injury is the only thing I would be worried about. I'm thinking of getting a gym card at a gym next to my school, and I'm considering going there and doing cardio one hour every schoolday weekly. In the context of this article, that means someone younger is more likely to be capable of doing well with more training days per week (e.g. So for example, a 200 lb male performing moderate-intensity cardio would burn an additional 90 kcal in 10 minutes (0.45 x 200) over and above what they burn doing normal, day-to-day light activity for the same time period. 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