Is cardio 7 days a week too much?

M

Mariela

Cathlete
If I do cardio for only 30 minutes, 7 days a week, will that sacrifice muscle tissue? I'm trying to lean down. Once I've lost 20 pounds I will start to up my weight by building lean muscle. Right now I weigh 125lbs. I would like to loose 17 by December 12, if possible.

I have Mega Step Blast and Step Heat, but I still don't have a step. I tried to do them on the floor, using masking tape to mark the place of the step, but I couldn't get the coreography. I guess I will just keep trying, but by now, I will have to stick with my stationary bike and my only floor aerobics video. I can't do more than 30 minutes in the bike because it is too boring and the video only takes about 25-30 minutes. If I could get through Cathe's step videos, I would do less days of cardio, because I know they are longer in duration.

Thanks in advance.
 
Personally I think that's a bit much. Most people need at least one rest day a week. Plus (IMHO) all that cardio isn't going to do that much for you. There's really a limit to the amount that can be burned. I read about a study where a group of people who dieted lost the same amount of weight as the people who dieted and did moderate aerobic exercise. That makes sense to me because you really don't burn that many calories doing moderate aerobic exercise (in the fat burning zone). Then there's the danger that you lose muscle mass doing so much cardio in which case your metabolism will slow down and you'll gain weight. In fact, in the study I mentioned above the group that did cardio and diet lost more muscle than the group who only dieted and in general for every pound of muscle you lose you gain three pounds of fat. (this is all anecdotal and hopefully someone who knows what they're talking about - Meribeth??? - will jump in here)

The way I see it is that diet is the most important thing you have to get under control to lose weight (this gets more important as we get older) then it's strength training then cardio. Of course we always need cardio for our heart. So IMHO you're going about this backwards. If you gain muscle mass now you'll end up losing weight. It might take longer to lose the weight but you're more likely to keep it off in the long run.

BTW, I don't what your body is like but 108 lbs is really really skinny. You've got to remember that those weight charts are total BS especially if you have a lot of muscle.
 
I agree with JenniferAnn.

Will you not be doing ANY strength training?

I read that just adding 1 lb of muscle burns 50 more calories. Therefore, the more muscle you have, the more calories you burn, even at rest (the reason why men can eat more than women). Strength training boosts your metabolism for up to 48 hours.

Even if you did INTENSE cardio for 30 minutes (let's use running as an example), you'd burn about 280 calories. in 7 days you're burn about 2000 calories, a little more than 1/2 lb.

If you build 5 lbs of muscle, you could burn an extra 250 calories per day without exercising.

If you do ONLY cardio with no strength training, the weight you lose will be from muscle as well as fat. I personally would not choose nor recommend this route.


"Pain is weakness leaving the body."
 
Thank you for responding. I am small. 5'1.5" and small bones. I used to weigh about 100 lbs, which is underweight, but after my second pregnancy I kept 7 pounds more. By that time I started taking medication for my schizoaffective disorder. Since then I have a tremendous apetite and I gained 20 pounds in six months. Now I weigh 125, and although most people say I look good, I am not used to it and cannot fit in my clothes.

I would like to loose those pounds by December 12, because that day I'm going to Puerto Rico. Last time I went To PR I gained 7 pounds in one month. Now there is the Christmas season!

It is noticeable that all the weight that I have gained is not from muscle. It is primarily fat.

Well, doing cardio more days was just an idea that crossed through my mind. If that would sacrifice my muscle tissue then I won't do it.
 
I do strength training three times per week. I love lifting weights. I don't lift very heavy, though, but I am working up to it. My goal is to lift as heavy as Cathe. Right now I am lifting #10 dumbells for legs and #7 for arms.

This is the first time in my life that I am paying attention to cardio.
 
Mariela,

With stength training that frequently I don't know how you can say you have not gained muscle!!! Unless you are really pigging out, there really is no way that you are just getting fatter and fatter while doing strength and cardio!! If you want to lift as heavy as Cathe, you do not want to do cardio 7 times per week. Your energy will be drained for strength training!! At 5'1.5", 125 pounds is not excessive. Remember, you say you "used" to weigh 100 pounds, but was that when you were actively strength training as you are now?? Sometimes, what is an appropriate weight for you will change as your lifestyle changes. Hard to tack on weights and want to weigh the same as before the weights. I could see it if you had alot of fat to lose, which clearly, you must not.

I strongly advise you not to do cardio 7 days. You will end up burning lean muscle. Keep on as you are, going heavier with the weights if you can. Don't be afraid to up those poundages and get those legs shakin'. Pretty soon, even with only 2-3 days of cardio, you should look pretty close to Cathe!! Good Luck in whatever you decide to do....

Janice
 
Thanks for those words, Janice. I really like you. I think we are about the same age. (I'm 24.) Well, eventually, I would like to weigh about the same that I am weighing now, but from muscle, not from fat. I know I have gained muscle but also I have gained fat. There were a few months in which I didn't exercise and ate a lot. Now I am returning.

I have read that the medications I take may cause weight gain, but I don't know in which way. (If it increases apetite, water retention, or what.)

Well, then I will be patient and continue to do my strength training and two or three days of cardio, and I guess I will eventually loose fat and gain muscle. Thanks for the encouraging words about looking like Cathe!

P.S.: This goes to everyone: Please correct me if I spell the words incorrectly or do another kind of language error. I'm still learning English. (I'm from Puerto Rico.)
 
Mariela,

It sounds as though you are headed in the right direction. You are aware of the importance of a progressive strength training program, and you are taking the steps to incorporate this training into your routine. Very smart! Gradual changes are sometimes the best route to success.

Walking, running, and aerobic step/dance are all weight bearing exercises, so there is a strength benefit to doing these types of workouts, above and beyond cardiovascular conditioning.

You haven't really stated how hard you're pushing yourself during your cadiovascular work. There's a big difference between doing 30 minutes of all-out interval training daily or going on a moderate intensity walk along a local trail. If you want to maintain a program involving daily cardio, mixing the intensity will reap the most rewards (this will avoid injury, illness and burn-out.)

The only advice I can offer is to give yourself some rest, especially as your strength and cadio routines become more intense. The harder you push yourself in either endeavor (strength training or cardio), the more rest your body will require in order to repair and restore...to grow stronger.

I hope that I offered some words of encouragement and help. Please keep us updated on your progress.
 
Mariela, I can't add anything to what these wonderful ladies here have told you. They gave great advice. I just want to comment on your p.s. in the above post: Your English is WONDERFUL!!! You need not worry. :) Now, as for my Spanish....LOL...I wish it were as good as your English.

Hollie
 
Agreeing with Hollie!

Your English IS WONDERFUL!! What an accomplishment, Mariela! As far as your workouts, just keep at them. Cathe's tapes will do great things for you. So often, we want a very quick fix, but it takes some experimenting to see what works for us. Be sure to keep shaking up what you do to confuse the body. (It doesn't take much to confuse myself! ;-)) Keep us posted!

Your-Friend-In-Fitness, DebbieH http://www.plaudersmilies.de/wavey.gif If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
 
Awww, shucks, Mariela!!! Thank you so much!! I am close to your age at 26 and have many of the same goals as you. Right now I purchased the Body Rx book (I usually NEVER buy these kinds of books) because of all the good word I heard about it here. I think Stacy is doing it?? Anyway, I am only on page 75 but I plan to start atleast the eating plan on Mon. It looks really doable in that it includes many foods I already eat. Maybe you should look into it for your weight loss and just keep on with Cathe lifting heavy. I think you would get good results that way. I know if I could just get my eating in line I would look really ripped. I have a very good muscle base now.

Please try it, and then maybe we could check in with each other, eh??

Take care,

Janice
 
I usually design my own diet plans because many of those books include foods that I don't eat or do not include foods that I eat. What is really frustrating is when I don't even know the foods or where to buy them. But I will check the Body RX site to see what kind of book is this, and maybe I give it a try.

Thanks to everyone for your kind words, advice, and encouragement.
 
Yes

I'm 24 and also petite. A few years, I did cardio 6 days a week (I made myself take a day off). But since it was moderate to high impact cardio like step and running, it really took a toll on my body, especially being small boned.

After awhile, I didn't have as much energy, my muscles were tight, and most importantly my knees ached. So I had to cut back, and even then my knees would ache so I had to stop for awhile. Plus, I found that I got bored with cardio which stinks!!

I think you should take a FULL day off. Your body needs to recooperate after all the hard work it does for you. I don't think it'll hamper your goals at all. Sometimes, it even helps to cut back.

I'd suggest 4-6 days of cardio, maybe doing 4 one week, 5 the next, etc. This way, you'd give yourself a break once in awhile, but also getting in plenty of cardio. And mix the cardio up!
 
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