Message Boards » General Diet and Weight Loss Help

TOPIC: Minimum Cardio time

« Prev 1
« Prev 1
 
Ic_disabled_photos
Topic has been inactive for 30 days or more and images have been disabled.
Display All Images
July 6, 2013 3:02 AM
I'm told that one needs to do a minimum of 30 minutes cardio in order to assist in weight loss
I'm told " any less than thirty minutes and it doesn't count."
Is this true?

I have started to go running of an evening.
running in a gymn is really boring in my humble opinion

Here's the problem
I'm working in Qatar and last night at nine o clock(21:00) it was over 38 degrees centigrade. I'm struggling to run more than fifteen minutes before I turn into the wicked witch of the west at the end of the wizard of Oz.
Eventually I may up the length of time I can cope but at the moment it seems unlikely
July 6, 2013 3:04 AM
I watch junk TV on my smart phone while doing the elliptical at the gym. Does help with the boredom.
  27581299
July 6, 2013 3:07 AM
Are you running flat out? Try intervals run for 1:30 walk for a minute or something similar it keeps your HR up for longer but wont kill you. A common way for people to build up to run longer distances.
July 6, 2013 3:08 AM
basically, what i understand is, short of 20 minutes, you're just burning the sugars your body keeps stored up, and not using up "fat" energy.

all the same, its a load of BS, basically, any calorie, sugar or fat is calories, just like eating, and it tallies up to you're daily intake vs expenditure....

so, no, you dont need to do 30 minutes for it to contribute, but it would help more than 15 minutes, or 20 minutes, but less than 45 minutes of exercise.. (see where im going?)

Just do what you can, and count calories,
July 6, 2013 3:11 AM
QUOTE:

I'm told that one needs to do a minimum of 30 minutes cardio in order to assist in weight loss
I'm told " any less than thirty minutes and it doesn't count."
Is this true?

I have started to go running of an evening.
running in a gymn is really boring in my humble opinion

Here's the problem
I'm working in Qatar and last night at nine o clock(21:00) it was over 38 degrees centigrade. I'm struggling to run more than fifteen minutes before I turn into the wicked witch of the west at the end of the wizard of Oz.
Eventually I may up the length of time I can cope but at the moment it seems unlikely


In the context of weight loss all movement "counts".

Weight loss is accomplished through a caloric deficit (ie you consume less than you expend - kind of like how governments work). The deficit can be achieved purely through portion control, exercise can help in this regard too.

Perhaps you're thinking in the context of cardiovascular conditioning where the old rule of thumb has been a minimum of 3 sessions of 20 minutes each per week?

Exercise = fitness & health

Portion control & caloric restriction = weight loss

I don't envy you running in that heat......but keep it up. Stay well hydrated and you should be able to acclimate (could you get out and run early in the morning when it may be cooler?)
July 6, 2013 3:19 AM
I've heard the same thing but I'm not convinced either - movement is movement.

It's very hot here today and I tried running, but only managed a few minutes. I went on the stationary bike instead and did intervals, and it seems to go far quicker.

I would suggest (and I am a beginner, so other may have much better ideas):

Warm up of 30sec on, 60sec off x5

Then 3min on, 3min off for as long as you can stand (I do 24min to make up to the mythical 30), trying to recover as much as possible between the intervals. I do mine to drum 'n' bass music - one day I will bother to mix my own set at the right RPM...

It gives you something to think about and gets your heart rate up pretty effectively. First few pass without really thinking about it!
  44452765
July 6, 2013 3:30 AM
People like to put time limits on everything lol.

As others have said in this thread, movement is movement and uses up energy, that means calories are burned.

All movement counts.
  38263215
July 6, 2013 4:27 AM
At the end of the day, it makes no difference.

The "Theory" is that you need to burn off the glycogen stored in your muscles first before tapping into the fat storage. Bunch of pseudo science. Whether you burn a calorie from carbohydrate or fat it's still a calorie. Calorie in vs Calorie out is the only thing that matters.
July 6, 2013 5:23 AM
Google "afterburn effect".

Even 10 minutes can get you started if it's intense. On nights that I don't feel like working out I do intervals on the treadmill for 20 minutes to get my heart rate up.

Imagine pushing your gas pedal all the way down for 10 seconds then letting up and putting the car in neutral. It doesn't stop for a long time!

Every bit helps!
  36425859
July 6, 2013 5:30 AM
QUOTE:

u shouldent do cardio at all cause its a waste of ur time if u do cardio all ur doing is make urself sweaty but ull never get jacked ur just gonna be sweaty sick only lift weights to get a pump and get jacked

I figure you are mucking about, yes, very good laugh
  38263215
July 6, 2013 5:44 AM
QUOTE:

I'm told that one needs to do a minimum of 30 minutes cardio in order to assist in weight loss
I'm told " any less than thirty minutes and it doesn't count."
Is this true?


Whoever told you this should be added to your list of people not to take advice from! smile

I cycle daily to the station - only 5 minutes so it doesn't count. Then I cycle home, now it's only up to 10 minutes so still doesn't count.
Do that 5 days and it's now 50 minutes so it does count!!! Over a month that's 200 minutes cycling I've managed to fit in without having to find any more time in my schedule.

"Less than 30 minutes" makes no sense does it? If you are moving you are burning calories. Small changes to your activity level repeated daily can have an impact over time. Exercise is primarily about health rather than weight loss but it can help tip the calorie balance.
  27827333
July 6, 2013 6:01 AM
If you can do 15 mins, GREAT! That is 15 mins you weren't moving before. Just keep building on that foundation as your endurance grows my friend!
July 6, 2013 6:06 AM
I've always thought of 30 mins as a recommendation for movement. The Personal Trainers at my gym recommend 20 mins HIIT training.
July 6, 2013 6:10 AM
Get what you can... Even 10 minutes a few times a day will help.

http://usatoday30.usatoday.com/news/health/weightloss/2010-06-01-exercise-metabolism_N.htm?csp=34news

http://well.blogs.nytimes.com/2012/07/25/the-10-minute-workout-times-three/
  1897001
July 6, 2013 7:27 AM
I agree with the walk/run theory.
Or simply start out with a 10-15 minute run and cool down with a walk at the end??
  25140826
July 6, 2013 7:40 AM
cardio does two things for you...

1) it's movement and that burns calories.
2) if done at sufficient intensity and duration, it can increase your body's cardiovascular efficiency.

for weight loss, 1) matters.

for fitness and endurance, 2) matters.
July 6, 2013 7:43 AM
Actually its 30 minutes to be healthy and at least an hour for weight loss. Weight loss is 80% food and 20% exercise. Cardio is great but you also need strength training 2-3 times a week to keep the muscle you have and stay strong.
  8274995
July 6, 2013 7:50 AM
QUOTE:

Actually its 30 minutes to be healthy and at least an hour for weight loss. Weight loss is 80% food and 20% exercise.Cardio is great but you also need strength training 2-3 times a week to keep the muscle you have and stay strong.


in bold is wrong.

any movement burns calories. you don't have to do it for an hour before your body "decides" to burn calories. this is simple physics.

weight loss is calorie deficit. what portion is from diet and what portion is from exercise depends on each person and their daily routine. in my case, about 55% is dietary calorie restriction and 45% is exercise.
July 6, 2013 9:48 AM
Thanks all
I feel very reassured
Only question that has arisen reading all your replies is

What does "Jacked" mean

is it some term meaning rippling biceps, good looking and all that?

To be brutally honest and not meaning to offend. But at my age I think it would not take weights but a magic wand!
July 6, 2013 4:33 PM
QUOTE:

Thanks all
I feel very reassured
Only question that has arisen reading all your replies is

What does "Jacked" mean

is it some term meaning rippling biceps, good looking and all that?

Jacked = building muscles.


QUOTE:

To be brutally honest and not meaning to offend. But at my age I think it would not take weights but a magic wand!


Even at your age, If you are a newbie, you can still gain 10lbs of solid muscle in 1 years time. More muscle also strengthens your bones as you get older. No Calcium supplementation can match the benefits on weightlifting for bone health.
July 6, 2013 4:35 PM
QUOTE:

What does "Jacked" mean

is it some term meaning rippling biceps, good looking and all that?

To be brutally honest and not meaning to offend. But at my age I think it would not take weights but a magic wand!


hahaha!

Yessir. That's what it means.

Don't sell yourself short. It's amazing what a few pounds off and a little time with dumbbells or barbells will do. ;-)

With that said, cardio and resistance training have their own benefits. Personally, I'm a fan of blending them. But, then again... alas... I, too, may be too old to pursue the elusive state of jacked.
  1897001
July 6, 2013 4:39 PM
I almost moved to Qatar from Singapore two years ago. I had the same concerns going from hot and humid to hot and arid. My advice is to find alternative ways of working out that aren't running. Swimming, for example, is an excellent for of exercise. And there are a lot of pools in Qatar.

Also, give weight lifting a try. The main driver behind weight loss is burning calories. While you won't be "jacked" at first you can definitely try and be stronger and feel better.
July 6, 2013 4:45 PM
my trainer says 20 minutes as well, please, that he would like to see, of consistent cardio.

It's 38c here too in Ontario now this week [finally!]. I tried to jog it out on Tuesday night and couldn't get past 12 minutes before I was the melting witch... and then tried to briskly walk the rest of the 5 k home. Tomorrow, I'm not going to take the heat, I'll head back to the gym to treadmill in a/c. Bummed - I prefer to be outside.

Have you figured out your best heart rate yet for weight loss? I walked in the melting heat with the ambition of keeping my heart rate up between 130-135, and frankly, I was happy with that. In the a/c, I try to keep my heart rate at around 140.
  44068324
July 6, 2013 5:20 PM
I've heard that whole 30 min thing before and to me it just doesn't make since logically.

I like to workout 20 - 90 mins 4-5 times a week. Some days just cardio, some days just circuit training, some days just weights, and some days I combine things. I would like to point out that if I plan to workout for more than 40 mins, it is usually broken into 2 workouts (one in the morning, one in the evening).

When I was at my heaviest, I only managed 10 - 20 min workouts 2-3 times a week. My workouts are longer/more frequent now, not because they have to be, but for the simple fact that I really enjoy my workouts and how I feel afterwards.

Also concerning age and weights, I think you should look at this thread (mostly the article mentioned within):
http://www.myfitnesspal.com/topics/show/1020396-91-year-old-benches-187-5lbs?hl=90+year+old+lifts#posts-15641752
Edited by shadow2soul On July 6, 2013 5:21 PM
  32374451
July 6, 2013 5:38 PM
Thirty minutes might be a good goal, but if you were like me when I started six months ago, thirty minutes would have been impossible. Think of it as a Goal, not a rule. Rule is EVERY little bit helps, and Every calorie counts. As a few of my buddies who are trainers would say, their job is to help push you to discover what your true limits are, not to simply accept some limit that you have created for yourself, without having any faith in you. Most of them would say, if you think three minutes is your limit lets push for five, If ten minutes ate 6.5 is your limit, lets see if we can push the speed up just a little, or at an incline. (Just push you a littel bit.)

I hate running in the gym to, and while I do not have the heat and area issue you have, I make myself. Though on weekends I try to get outside to do it. I normally do not make it everyday, but I go for every other. Keep your goal in mind. And maybe in the gym you walk/run/walk for thrity and on every other you get outside for twenty. Exercise should not be a punishment, but sometimes you do need to push yourself.

Or as someone else pointed out, how about swimming, or if your home is inside, how about stairs??? It is all about getting that heart rate up.

Reply

Message Boards » General Diet and Weight Loss Help

Posts by members, moderators and admins should not be considered medical advice and no guarantee is made against accuracy.