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Thread: Is it chronic cardio?

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  1. #1
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    Is it chronic cardio?

    Is it chronic cardio to do the elliptical 5 days a week with some yoga on the weekends? I don't feel burnt out at all and enjoy doing this cardio for energy in the mornings. I usually do level 12, resistance 4/5 for 45 minutes. I have not actually noticed any changes in my body, in fact I seem to lose weight when I don't do any cardio at all so that makes me think I am potentially stressing my body?

  2. #2
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    How high are you pushing your heart rate? If over 75% of your theoretical maximum based on age and gender then you may well be in chronic cardio territory
    Four years Primal with influences from Jaminet & Shanahan and a focus on being anti-inflammatory. Using Primal to treat CVD and prevent stents from blocking free of drugs.

    Eat creatures nose-to-tail (animal, fowl, fish, crustacea, molluscs), a large variety of vegetables (raw, cooked and fermented, including safe starches), dairy (cheese & yoghurt), occasional fruit, cocoa, turmeric & red wine

  3. #3
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    Quote Originally Posted by peril View Post
    How high are you pushing your heart rate? If over 75% of your theoretical maximum based on age and gender then you may well be in chronic cardio territory
    Just saw on the elliptical it was 175. IM 26 so is that above the 75%?

  4. #4
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    Quote Originally Posted by VeggieLover View Post
    Just saw on the elliptical it was 175. IM 26 so is that above the 75%?
    Heart rate - Wikipedia, the free encyclopedia

    Simplest formula for max rate is 220 - age = 194 for you. 75% of that is 145.5. You're well into chronic cardio territory. Means much of you exercise is anaerobic so needs to be fuelled by carbohydrate. If you reduce the intensity into aerobic territory you can go all day burning fat. Anaerobic activity should only be undertaken in short bursts, like HIIT or lifting heavy
    Four years Primal with influences from Jaminet & Shanahan and a focus on being anti-inflammatory. Using Primal to treat CVD and prevent stents from blocking free of drugs.

    Eat creatures nose-to-tail (animal, fowl, fish, crustacea, molluscs), a large variety of vegetables (raw, cooked and fermented, including safe starches), dairy (cheese & yoghurt), occasional fruit, cocoa, turmeric & red wine

  5. #5
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    SO are you saying I can do cardio still, but keep it really really low intensity? And then couple that with weights? I know I am going to set some people off here, but am not trying to get too bulky as a female, so that is probably why I avoid it.
    Quote Originally Posted by peril View Post
    Heart rate - Wikipedia, the free encyclopedia

    Simplest formula for max rate is 220 - age = 194 for you. 75% of that is 145.5. You're well into chronic cardio territory. Means much of you exercise is anaerobic so needs to be fuelled by carbohydrate. If you reduce the intensity into aerobic territory you can go all day burning fat. Anaerobic activity should only be undertaken in short bursts, like HIIT or lifting heavy

  6. #6
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    Quote Originally Posted by VeggieLover View Post
    SO are you saying I can do cardio still, but keep it really really low intensity? And then couple that with weights? I know I am going to set some people off here, but am not trying to get too bulky as a female, so that is probably why I avoid it.
    First, compare for example 1 lb of fat vs 1 lb of muscle:
    http://25.media.tumblr.com/tumblr_lr...ow5po1_500.jpg
    Notice the difference? Pound per pound, more muscle is better in most cases and can't hurt you.

    Even look at what 5 lbs of muscle looks like:
    http://www.flaghouse.com/prod_images/P11558.jpg
    Take that and spread it all over your body and it won't even be noticeable.

    Anyways, I think you get the point. Muscle weight is generally good. And women typically can't put on too much muscle anyways, in most cases no matter how hard they try.

    With that being said, building a little bit of muscle shouldn't hurt you, so you don't have to be afraid of it. But if anything, your main goal with weight training should be to preserve muscle.

    As a side benefit, and actually most importantly when working on weight loss, weight training also preserves the metabolism while in a calorie deficit. That's why it should always be the first exercise of choice when dieting.

    Cardio on the other hand actually causes a decrease in your metabolism while in a calorie deficit. I wouldn't say that means you should avoid it like the plague, because it still does have its benefits such as improved immune system with low-moderate intensity exercise as well as an elevated mood. Also realize that the decrease in metabolism is actually from the further calorie deficit created by the cardio and not the actual type of exercise in of it'self. In other words, if you were eating enough calories and doing cardio, it shouldn't have a negative affect on your metabolism. Also, even with a reduction in calories and cardio, you still could protect it with weight training. And lastly, you're only really going to have problems with your metabolism if your in a severe calorie deficit anyways.

    So I actually do agree with what some of the others said. I would replace a few of your cardio sessions with weight training sessions. My bet is that the yoga is actually pretty good. Also, if you're feeling fine, you're probably not doing too much. I'm also convinced that someone could easily do up to 7 hours of exercise per week, as long as some of it is low-moderate intensity; too much high intensity exercise is no good.

    I hope that helps.

  7. #7
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    Quote Originally Posted by VeggieLover View Post
    Just saw on the elliptical it was 175. IM 26 so is that above the 75%?
    You're only doing 45 minutes. It takes some time to get in that range. You aren't in that zone long enough to stress that much even if the elliptical's monitor is accurate. It's not chronic cardio and it doesn't appear that you're even over reaching with your training efforts based on how you feel.

    Maximum heart rate potential is 220 beats per minute. An estimate of an individuals maximum heart rate is 220-age or in your case maximum heart rate would be around 194 beats per minute. 75%of that old be around 145 beats per minute. That would be your average heart rate target. An individuals maximum hert rate is genetically determined. 220-age could be off by 10 beats per minute or more. A more accurate way to get potential max heart rate is to measure it and race a 5k running an all out hard effort finish. Add about 5 beats per minute to your high reading during that last mile split and you'll be close to your maximum heart rate.

  8. #8
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    Definitely chronic cardio. Are you doing it to try and lose fat? Is it working?

  9. #9
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    Quote Originally Posted by Zach View Post
    Definitely chronic cardio. Are you doing it to try and lose fat? Is it working?
    Yes, just wanted to lose about 2 pounds. I was underweight for a while then got to a healthy weight, but I consider myself in the "skinny fat" category, thought doing cardio would help tone up a bit and lose just a few lbs. In fact, I see the scale going up, but I exercise every day and don't eat any grains at all.

  10. #10
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    As much as I like my 'chronic' cardio, it's not doing a thing in respect to fat, or any weight loss for me.
    I'm sure the standard advice here will be to lift heavy instead.

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