Weight Loss
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cardio 7 days a week?

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ive been consistantly doing about 1.5 hours of cardio everyday... do i need a rest day? ive heard yes and then ive heard its okay...  im eating about 1500cals... so is it bad to have 7 days of cardio or should i give myself a rest... (i really like going to the gym because it lets my head zone out actually, a nice mental break, so id rather go everyday.)
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Not sure about your question:O/ sorry:) I posted this in the mvm thread, but not sure if you'll see it there. You can create a male virtual model here.... http://hm.mvm.com/hm_ctx/jsp/sim.jsp?locale=e n_US&campaignname=seasonstart

Again, I am sorry I couldn't be more help:O/
7 days a week can be a bit much. you want to give your muscles a break. in any serious running or cycling program, a day (or two) off a week is used for rebuilding muscle, resting, making sure you stay healthy and aren't wearing down your body's immune system and ability to recover properly.

many times, this day off is on a monday because workouts tend to be longer saturday and sunday. if you HAVE to do something seven days a week, take one or two of those days to do something different (not in the gym). commute to the grocery store on a bike, organize kickball/softball in the park with friends, go swimming at the local pool, etc.

this way, you won't burn out from the gym a few months down the line...and maybe even learn a new hobby along the way.

Actually, I used to do that too. And wow, did I have progress. But the only thing different with me was that I barely ate, probably 500 cals at most, and I used to burn off about 700. Yes, that was dumb, because there was a point where I completely got exhausted, I stopped going, and gained everything back. My point is, you will get to a point where you will completely kill your muscles and your want to go anymore. So take a little step back, and take it easy. But keep up your great determination.
I do cardio 7 days a week.  Cardio is different than weights.  Cardio can and actually should be done daily.

See this report just came out this last week : 

The evidence shows that many more women than thought are at risk of heart disease and stroke ‚?? even those whose only weakness was failure to exercise every day. Heart disease is the leading killer of men and women worldwide.The advice for women:

  • Exercise. Get at least 30 minutes of moderately intense exercise on most and preferably all days, 60 to 90 minutes if you need to lose weight.
  • Diet. Eat mostly fruits and vegetables, whole grain and high-fiber foods, fish at least twice a week, and little salt. Limit saturated fat to less than 10 percent of calories, 7 percent if possible, and trans fats to less than 1 percent. Limit alcohol to one drink or less a day.
  • Don‚??t smoke. Use nicotine replacement products if needed to stop.
  • Weight. Keep body-mass index under 25.
  • Supplements. Consider omega-3 fatty acids (fish oil) if you already have heart disease. Do not take extra folic acid or antioxidants like vitamins E, C and beta carotene, for heart disease prevention.
  • Blood pressure, cholesterol. Keep under control, with medicine if needed. Keep LDL or bad cholesterol under 100 if at high risk of heart disease and under 70 if at very high risk.
  • Aspirin. Daily use is already urged for women at high risk, and the guidelines now say the dose can go up to 325 milligrams. All other women should consider 81 milligram ‚??baby aspirin‚?Ě daily or 100 milligrams every other day for stroke prevention.
I wouldn't and don't do the same workout daily but do walk at least 4 miles on sat and sunday - Mon, Wed and Friday I do elliptical and Tues/ Thursday I do a cardio class.  On Mon and WEd I also do weights in the afternoon having done my cardio in the morning.  During the winter break I did cardio 2 times a day before and after work of varying degrees.

If you get sore and feel you need to take a day off then by all means don't feel you have to work out hard each day. 

I suggest you vary your intensity.  I found this site that explained the 3 cardio zones -- and what impact they have on your fitness goals.  Each level is very important, but for a different reason -- therefore, it makes sense to work out at all three levels.  If you do a light day, you could just do the healthy heart level, and still greatly benefit your heart.  Dr. Oz and other experts emphasize the heart healthy and fitness levels to demonstrate that you don't have to be huffing and puffing and sweating massive amounts in order to get fit. 

To calculate your maximum heart rate, subtract your age from 220.

Healthy Heart Zone ‚?? 50-60% of maximum heart rate.  Most people walking at a comfortable pace are in this zone. The body burns 85% fat, 10% carbohydrates and 5% protein when in this zone. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury.

Fitness Zone ‚?? 60-70% of maximum heart rate.  Once again, 85% of your calories burned in this zone are fats, 5% are proteins and 10% are carbohydrates. Studies have shown that in this zone you can condition your fat mobilization (getting fat out of your cells) while conditioning your fat transportation (getting fat to muscles). Thus, in this zone, you are training your fat cells to increase the rate of fat release and training your muscles to burn fat. Therefore, the benefits of this zone are not only the same as the healthy heart zone training at 50-60% but you are now slightly increasing the total number of calories burned and provide a little more cardiorespiratory benefits. You burn more total calories at this zone simply because it is more intense.

Aerobic Zone ‚?? 70-80% of maximum heart rate.  In this zone, your functional capacity will greatly improve and you can expect to increase the number and size of blood vessels, increase vital capacity and respiratory rate and achieve increases in pulmonary ventilation, as well as increases in arterial venous oxygen. Moreover, stroke volume (amount of blood pumped per heart beat) will increase, and your resting heart rate will decrease. What does all this mean? It means that your cardiovascular and respiratory system will improve and you will increase the size and strength of your heart. In this zone, 50% of calories burned are from carbohydrates, 50% are from fat and less than 1% is from protein. And, because there is an increase in intensity, there is also an increase in the total number of calories burned. 

Source:  http://www.primusweb.com/fitnesspartner/libra ry/activity/gf_guide2.htm

awesome info! thanks!
Hey n4dchase,

I do cardio every day - not 1.5 hours' worth EVERY day, but since I am training for a half-marathon next month, I have to fit in at least 30 minutes on the treadmill or outside each day, and several days a week, I do long runs, which usually take me 1.5 hrs. I also try to balance my gym visits with muscle training, and of course, compensate with a few extra calories before/after my long runs to refuel!

I love cardio - it's great, mentally and physically. Good luck to you!

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