Doing cardio twice a day?

[ajmac729]

Hey guys,

I was wondering if you could help me out here. I'm trying to get in better shape and was wondering if doing cardio twice a day would be beneficial or not?

My weekly routine is cardio 20 to 25 minutes on a treadmill at 5mph/5 mins, 6mph/5mins, 6mph with a 5 incline/5 and 7mph with a 5 incline for 5 mins, 5-6 times a week and weights (low weight, hi reps) 5 times per week at about 25 minutes per session. So my question is, should i try to fit a morning cardio session in before work, maybe do some HIIT or perhaps just some rope skipping for 20 minutes?

I've been losing weight at an ok pace, but yesterday I attempted to put in some road work on a hill and I could barely run it for 3 minutes. Granted the hill was incredibly steep, but with the exercise I've been doing, I figured I could go for longer. My lungs were burning. Which made me question how in shape I am. So what do you think? Sorry for such a long post. Just trying to cover all the details

 

[Revok]

No one can answer your question but you. I'm trying to lose some weight and have been making very good progress with 2 or even 3 cardio sessions a day.

My advice: listen to your body, make sure your diet is tip-top and try to stay away from exercises that put a lot of stress on particular body parts and thus will require recovery time (e.g. sprints - maybe if you can do them on grass, but I'm stuck with just roads until summer). Burpees, jumping rope, circuits, bag work and miscellaneous rosstraining madness are my day-to-day. Just be smart about what you're asking of your body, and you won't have any problems.

 

[zapamy]

To be efficient with your weight loss make sure to put in some strength training time. It builds muscle duh right, but I also read on bodybuilding.com that a higher percentage of calories burned during weight training is from fat. The article also said that you burn more calories from cardio, but only 10% of them are from fat.

http://www.bodybuilding.com/fun/likness10.htm

 

[Brent Schermerhorn]

For me (everyones different) but 2x a days are great for losing weight and upping my cardio...
Usually i gear the fist early workout towards weight loss ie: long slow paced cardio...then get some rest and eat right and do the actualy cardio like HIIT, burpess etc....
I think the key is knowing when to back off though and making SURE you eat right and getting nutrients so you dont get sick.
I usually end up doing a 1 workout day with the next day off to get rested up at least once a week...

 

[Shadow Smurf]

Hey guys,

I was wondering if you could help me out here. I'm trying to get in better shape and was wondering if doing cardio twice a day would be beneficial or not?

My weekly routine is cardio 20 to 25 minutes on a treadmill at 5mph/5 mins, 6mph/5mins, 6mph with a 5 incline/5 and 7mph with a 5 incline for 5 mins, 5-6 times a week and weights (low weight, hi reps) 5 times per week at about 25 minutes per session. So my question is, should i try to fit a morning cardio session in before work, maybe do some HIIT or perhaps just some rope skipping for 20 minutes?

I've been losing weight at an ok pace, but yesterday I attempted to put in some road work on a hill and I could barely run it for 3 minutes. Granted the hill was incredibly steep, but with the exercise I've been doing, I figured I could go for longer. My lungs were burning. Which made me question how in shape I am. So what do you think? Sorry for such a long post. Just trying to cover all the details

why are you doing low weight high reps....? and by god why 5 sessions of weights per week too? 0.o; please explain the logic behind that.

you're doing plenty of cardio with 2 sessions a day, you could burn yourself out if anything maybe thats why you failed on the hill sprints.

 

[Shadow Smurf]

please post your diet as well please.

 

[ajmac729]

why are you doing low weight high reps....? and by god why 5 sessions of weights per week too? 0.o; please explain the logic behind that.

you're doing plenty of cardio with 2 sessions a day, you could burn yourself out if anything maybe thats why you failed on the hill sprints.

I've heared low weight high reps helps with muscle endurance as opposed to just mass? Seeing how I'm going to be starting BJJ soon, I figured endurace would be crucial. Perhaps I've been misinformed about the types of lifting I should do. As for 5 sessions per week, ususally I work out M,T rest on W, TH F and then ususally put in weights on a saturday or sunday depending on how I feel.

I feel tired, but not physically. I look forward to working out everyday. It just workin 9 hours a day before I work out is what tires me out. Would you reccomend more rest? I've lost weight and my strength is still intact. So what I do appears to be alright. Sorry for the longest post of my life.

My diet is
Breakfast - 1 cup oatmeal and 1 scoop whey protein 7:15


low carb protein bar around 10am

lunch - could be chicken from the night before, or fish, maybe a tuna sandwich or a turkey sandwich along with a granola bar. thats at Noon

Post workout
2 scoops whey protein around 7:00

Dinner - Chicken, Fish, Sometimes a sandwich. But normally its just chicken breasts with rice and veggies or fish with rice and veggies. 8:00

And thats pretty much it. I drink at least 8 water bottles a day. Obviously it varries from day to day, there could be salad in there or some steak. But mostly chicken and salmon.

 

[Revok]

Try to eat more meals a day. Aim for 6, and make sure every single one has something green and plant-like in it. Basically, get to D&S pronto.

Some will argue for heavy lifting as part of a weight loss regime. Personally I'm against it. You're not going to be making any significant strength gains, you can burn more calories doing endurance work, and heavy lifting needs recovery time, and that's time you could be doing burpees.

 

[ajmac729]

D&S? Sorry, my mind is fried right now from work. Thank for all the advice, Revok.

Would you recommend doing heavy lifting every now and then, maybe throw it in once a week? or possibly less? As for burpees, if I run everyday, should i still try to encorporate burpess on the same day? With the little time I have to work out. I do cardio and weights in the same gym trip.

Also, how often would you recommend burpess and how many reps/sets would you recommend? Cuz I haven't done htem before, but they seem like they'd definitely put a beating on my legs.

 

[ajmac729]

edit, double post

 

[JinKazama]

To be efficient with your weight loss make sure to put in some strength training time. It builds muscle duh right, but I also read on bodybuilding.com that a higher percentage of calories burned during weight training is from fat. The article also said that you burn more calories from cardio, but only 10% of them are from fat.

http://www.bodybuilding.com/fun/likness10.htm

hmm interesting

 

[arious]

Ill tell you what, I started doing a little cardio in the morning and I have seen a lot of improvement. I live in an apartment complex and I just run stairs and sprints for only like 5 minutes when I wake up. Then I run 1.5 miles HIIT at lunch, then after work lifting/training and another 1.5 hiit. It has worked wonders. Also, I have more energy throughout the day.

 

[ajmac729]

Ill tell you what, I started doing a little cardio in the morning and I have seen a lot of improvement. I live in an apartment complex and I just run stairs and sprints for only like 5 minutes when I wake up. Then I run 1.5 miles HIIT at lunch, then after work lifting/training and another 1.5 hiit. It has worked wonders. Also, I have more energy throughout the day.

How often do you do your HIIT? NOt everyday right? 1.5 miles twice a day sounds insane

 

[arious]

How often do you do your HIIT? NOt everyday right? 1.5 miles twice a day sounds insane

On the week days at least. Its not pure HIIT, as I do it on a treadmill and I cant achieve a full sprint.

 

[Brent Schermerhorn]

On the week days at least. Its not pure HIIT, as I do it on a treadmill and I cant achieve a full sprint.

why can't yopu acheieve a full sprint? Id probaby be called pretty fast by most people :icon_chee and i can get to a full sprint relatively quick?!!

 

[Ian Coe]

Ill tell you what, I started doing a little cardio in the morning and I have seen a lot of improvement. I live in an apartment complex and I just run stairs and sprints for only like 5 minutes when I wake up. Then I run 1.5 miles HIIT at lunch, then after work lifting/training and another 1.5 hiit. It has worked wonders. Also, I have more energy throughout the day.

How long have you been doing this?

Is it all on your feet (ie running?)

 

[arious]

I cant achieve a full sprint because the treadmills only go up to 11 mph. And yes all by running why?

 

[Ian Coe]

I cant achieve a full sprint because the treadmills only go up to 11 mph. And yes all by running why?

and how long have you been doing it?


I'm just wondering how your joints are holding up to the volume of impact. Although I guess using the tread probably helps a lot

How many intervals do you get out of 2.4k?

 

[arious]

and how long have you been doing it?


I'm just wondering how your joints are holding up to the volume of impact. Although I guess using the tread probably helps a lot

How many intervals do you get out of 2.4k?

I've only been doing 2 adays for a couple weeks now, and everything is fine. As far as intervals, it depends on the treadmill. The shitty one here at work is real hard to speed up and slow down on so I do like 30 seconds on and 30 seconds jog. At home I do 20/20.

 

[Ian Coe]

I've only been doing 2 adays for a couple weeks now, and everything is fine. As far as intervals, it depends on the treadmill. The shitty one here at work is real hard to speed up and slow down on so I do like 30 seconds on and 30 seconds jog. At home I do 20/20.

Ah got ya.


In my experience the body does hold up well for maybe a month, 6 weeks if your diet is good and getting enough sleep. But then something seems to break and you need to back off again.
This is for thai though from my experience but the workload is a bit higher (3-4 hours a day except sun).
Keep an updated how you adapt to it.

What you're doing is over reaching which is good in moderation (or until you over reach so often that it becomes the norm).



How long does the 1.5 take? No more then 12 minutes exc warm up and cool down surely?
Maybe.....10 intervals