Cardio question

C

candice

Guest
Hi Cathe,

I'm having a hard time trying to fit in enough cardio in a week, plus strength training. I'm in good shape, but would like to drop another 6-8 pounds of fat and basically get a more cut look, by summer. I like to train each body part twice per week. I've been trying to also get 4-5 cardio workouts in too but it's tough. I have a 2 yr. old and 1 yr. old, who wake up around 6:30 am. I get up at 5:15 to work out, so I basically only have an hour every morning. (I work at home at naptimes and in the evenings as a programmer). This usually means I have to limit cardio to 30 minutes. Is this going to be enough? For example, this week I am doing the PS series. Today I did 30 min. of Step Jam and then PS-BBA. Yesterday I did PS-CST and ran 30 min. on the treadmill, then the kids woke up. I just could not fit in another 10 min. of cardio. Does a cardio workout have to be 40 min or is 30 adequate? Thanks a lot and congrats on your upcoming new little arrival!!!

Candice
 
CTX! If you don't have this set, get it! Short but intense cardio, with none over 30 minutes, just what you want. This plus weight training. You can also use the CTX cardio in conjunction with the PS tapes if you want. This is what got me through the busy Xmas season. I'm not Cathe, but I had to get in this plug.
 
Hi. I was wondering what your fitness video library included. The shorter, but intense cardio sections in the CTX would definitely suit your cardio needs. Other ideas are splitting up Interval Max into 2, 30 minute sessions. Also the cardio section of Body Max is only 20 minutes if you omit the leg circuits. Also the MIS series is great for a complete 30 minute split upper/lower workout. A sample week could look like this...

CTX cardio + MIS upper body and abs
Cardio Kicks
CTX cardio + MIS legs
Interval Max
CTX cardio + MIS upper body and abs
Step tape of choice
Rest day

Just my two cents!

:) Stacy
 
RE: As long as we're spending your money for you . . .

Also consider Maximum Intensity Cardio (MIC); it is split up into a hi/lo segment ~30 minutes and a step segment ~36 minutes including cooldown.

Annette
 
Hi ladies,
Thanks for your input! These are definitely great suggestions, and Stacy thanks for the rotation suggestion - I'll try it!

My question though is more along the lines of whether 30 minutes about 4-5 times a week is enough cardio to lose a few pounds; rather than what 30 minute workout to do. I do have CTX and I love it; I also have a treadmill, and most of Cathe's other workouts so I have no shortage of 30 minute workouts. There are so many step videos that seem to be around 40 minutes to an hour, it just makes me wonder if 30 minutes can actually do the trick.

thanks,
Candice
 
RE: As long as we're spending your money for you . . .

I think that 30 minutes should do it as long as your cardio is intense. Also there will be days when you can do a longer cardio routine. I think the key is variety and of course dont underestimate the power of a clean diet!

Stacy
 
Can you sometimes alternate weight and cardio days? If you combine PS BBA & PS CST it can be done in an hour since you'll be only need to do one warm up and one cool down from each tape, so maybe:

PS BBA + CST
1 hr cardio
PS SLA
1 hr cardio
PS CST + BBA (flip flop them for variety)
CTX Power Circuit (for a 2nd leg workout & cardio too)

Just a thought!

Lorrie
 
Hi,
Just bumping this hoping to get more answers & maybe one from Cathe!!!

thanks,
Candice
 
If weight training is your favorite and the one you focus on, you only need about 90-120 mins. a week cardio. I do 3x35 mins. a week. I have to chuckle when I see people killing themselves on cardio 5-6 days per week all the time. It's overkill IMHO if you also weight train. For me, if I do lots of cardio I lose my hard-earned muscle. Besides, most people exercise for how it makes them feel and look.....we aren't training for the Boston Marathon!
Trevor :) :-jumpy
 
What great suggestions, everyone! I'm going to incorportate some into my training schedule! Candice, I'd like to tell you how absoultely terrific I think it is that you can get in your exercise while mothering a 1 and a 2-year old! I have 11 and 12-year old daughters and remember those crazy but fun days when they were toddlers! That was long before I became a faithful Fithead. I wish I had had the benefits of exercise in those day! I could have used the serenity and the energy!
 
Clean eating is absolutely key!!!!

>Hi ladies,
> >
> My question though is more
>along the lines of whether
>30 minutes about 4-5 times
>a week is enough cardio
>to lose a few pounds;
>rather than what 30 minute
>workout to do. >
>thanks,
>Candice

Candice,

30mins of interval cardio as per the CTX series is more than enough but the harsh truth is unless you address your diet and eat as clean as possible, no amount of exercise will lose you significant pounds!! You can lose pounds with just clean diet alone but exercise tones your muscles, makes your heart stronger, relieves stress, lifts your spirits etc.... - the list goes on and on.

I just wanted to say that diet is 80-90% of the equation and cannot be ignored.

I recently got awesome results (and have effortlessly maintained those results) only when I cleaned up my diet as well as doing short interval cardio sessions about 3/4 times a week (20-30mins) and floorwork only for my lower body - some light toning work for my upper body and abs. My body type is naturally muscular and any weight I gain goes straight to my hips and butt, never my abs or upper body. I need very little if any strength work and lots of cardio. But cleaning up my diet was absolutely key and I would not have had results without it!!

On days when I am really pushed for time, I will do intervals on a mini stepper or elliptical trainer, or an interval power walk on the treadmill (or even jump rope) which would tone my legs at the same time, all in 30 mins. At the moment all I'm doing workout-wise is about 30 (intense) minutes a day and I am finding my weight loss easy to maintain - because I'm eating clean! My fitness levels are also up there because of the interval training.

The temptation is to think that exercising for longer will get results - it won't unless you're also eating right. Up your clean proteins, fruit and veggies and complex carbs and avoid refined foods as much as possible, especially in the evenings. I follow a carb curfew of 5pm 5 days a week and only eat protein and veggies after that time. On weekends I treat myself if I feel like it, but still eat sensibly and enjoy my food. I am never hungry, my cellulite has disappeared and I have a lean, toned, dancer's body! I have exactly the same genetic make up/body shape as my mum (whom I love and cherish dearly) but she has lots of cellullite and is extremely pear-shaped because she neither exercises or watches her eating. Your genes needn't limit you and I'm living proof!

If you'd like any more specific advice, email me at [email protected]. Sorry if this seems curt or blunt advice but I don't believe in beating around the bush and like to "say it like it is" and be honest!! I think that will be a lot fairer to you and will get you the results you want!

HTH!


Your friend in fitness, Fitnik
 
I read in a fitness mag - I don't remember which one - after a while they all seem the same to me - that people have been overdoing cardio and that all you need is 3 30 min. sessions for fitness - ofcourse to lose weight - add another session of increase the 30 min to 45 - also the article mentioned that strength training is great for weight loss - but you already know that! All that I can add to everyone elses' posts is that on the days that you need cardio but need to strength train too - do an intense circuit tape or a tape that includes cardio and strength - also, if you know you are going to have at least an hour of free time on a particular day - schedule a long cardio session. Good luck - just my two cents.
 
I read in a fitness mag - I don't remember which one - after a while they all seem the same to me - that people have been overdoing cardio and that all you need is 3 30 min. sessions for fitness - ofcourse to lose weight - add another session of increase the 30 min to 45 - also the article mentioned that strength training is great for weight loss - but you already know that! All that I can add to everyone elses' posts is that on the days that you need cardio but need to strength train too - do an intense circuit tape or a tape that includes cardio and strength - also, if you know you are going to have at least an hour of free time on a particular day - schedule a long cardio session. Good luck - just my two cents.
 
Hi & thanks everyone for your great suggestions. I think I will just do my best, and see how 3 or 4 30-min. cardio sessions a week does it for me.

BTW, since I first posted this question, I have lost 1 pound! And a real hard pound, too. I usually fluctuate from 137 lbs. to 140 and can never get through that 137 barrier. Well the past 2 days I have weighed 136! I didn't weigh myself for 2 weeks so boy what a great surprise that was! I have also been eating more fruits & veggies. So hopefully this continues to work for me.

thanks,
Candice
 
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