My week consists of 5 workouts a week + cardio every day(60min), I also walk to work everyday which adds like 35-40min of walking. Something you should remember is that you know your body, and if you're fatigued and injuring yourself to try and squeeze in another cardio session simply "because" then don't do it. YOU’RE NOT MIXING IT UP. Your essentially doing interval training. If your goal is to drastically improve on your running capabilities, whether sprints or distance, then maybe you should be doing cardio more often with the goal of doing more cardio this time than last. The box jump is a cardio exercise that targets your lower body, including your butt, thighs, calves, and shins. Only on very intricate set-ups where you may be utilizing a zig-zag calorie approach where you attempt to build muscle on certain days of the week and lose fat on others will this possibly be a consideration. You can get an incredible workout that exhausts all of your muscles and burns a crazy number of calories (not just during the workout, but in the hours afterward as your body tries to rebuild all of the muscle). If its something like HIIT, than every other day with strength training in between days could be an idea. Finding the right balance of cardio exercise and strength training is key when it comes to putting on lean muscle. TLDR: Figure out your training goals, do some research, and listen to your body. Mixing it with strength just requires more management on energy and time. Due to the extremely intense nature of HIIT workouts, they typically last for no more than 20 minutes. New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. Or is it safe to sweat hard every single day? Insanity is far from a perfect program, but it is a great method to get you off your ass and work out six times per week. Lift 3 days a week. Think about it. My job requires me to eat the food I create. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. 55% Upvoted. "Ideally, you should get some cardio exercise every day," Somerset says. If 1 minute of sprinting is too much just do like 45 seconds or 30 seconds and jog for a minute and a half or a minute. Just reference any … 150 minutes of moderate intensity exercise per week; 75 minutes of high intensity exercise per week; While 150 minutes each week sounds like a lot of exercise time, it's not. While people sometimes think of cardio as a good way to lose weight, this isn't necessarily always the case. This is also in accordance with a study that compared cycling with incline walking on a treadmill (a very common … After 5+ years of very little exercise, Insanity was exactly what I needed. Maybe I'll go back to that...but not Dragonforce...NEVER again! However, these incorporate easy days so you don't run all out 2 days in a row. This thread is archived. If you plan to run everyday, ramp up the mileage slowly. But it comes with a cost. Monday: Benchpress 4x2-10 (depends on what % im at the current week) Larsenpress 2x10 rpe 8 . But if you overdo it you will end up achy as hell and unable to run for a while, fucking up your momentum. I used to do this with music, jog to the intro, run to the verses and sprint to the chorus. HIIT offers a lot of benefits in efficient time, so it’s easy to think that … A hard, but addictive program that gets you used to sticking to a regular workout schedule. Edit: I know I talk about running a lot but this can be applied to any cardio of your choice. It's good for you. This looks interesting and varied enough to keep me interested. I feel guilty letting my body go to "shit" again and just not having the energy to throw myself into a routine I stick with on a weekly basis, but who knows, maybe this will reignite an old spark once I start seeing progress from the cardio? P.S. today is my day off, I slept till 9, did I fuck it up already? The higher intensity the more rest time that's required in most cases. If you're even the slightest bit competitive, watching the videos will enable you to push yourself much harder than if you were doing the exercises on your own. Replace 2-3 days with walking, biking, jogging. I have a friend that does Insanity, he said it is good workout and you definitely feel it working and you're tired after but kind of boring alone, and does require a fair amount of empty space apparently. Often it's 1 rest day and 1 cross training day (different cardio) with 5 days of running. Serious cardio usually uses active recovery so you are doing cardio but one that is less strenuous on the muscles and the heart. Plus it strengthens your lower body, including your legs, hips, and glutes. So, they have to choose between doing a little cardio first, doing a little cardio after, or mixing it all up at once. Generally, experienced or intermediate runners routines will call for only 1 rest day. But otherwise, listen to your body and adjust your diet as needed. Tuesday: Squats(heavy) 3x2-8(depends … I sincerely hope that's true, if time will make this "Fuck it." For quality purposes sort of a "If you wouldn't eat it why would anyone else?" He cleared half his garage and moved the TV/DVD/PS3 setup into there. You will have sore legs in the beginning but it's ok to run through the soreness. increases your heart rate and keeps it in an aerobic zone for a set amount of time Common forms of cardio include walking, jogging, swimming, cycling, and fitness classes. EPOC occurs because your body needs energy to repair your muscles after you've challenged them. Runners, for example, often run every day, and may only take one or two true rest days a week. Cardio burns calories and increases metabolism so it will definitely help you burn fat. Sometimes people stay at the same weight or even gain weight despite doing regular cardio workouts. (Maybe not everyday, but my circadian rhythm(?) I would schedule easy run days with the lifting and harder run days on the days you don't lift. Most importantly do no rush it. She says that everyone should have a simple set of functional exercises that they can easily carve out time for every day. Meaning that cardio will no longer be a tool you could use to enforce more weight loss? Press question mark to learn the rest of the keyboard shortcuts. P.S. There are people that haven't missed their daily run in years, so it can be done fore sure. His garage is bigger than my entire apartment haha....I hate him. I’ll list a few effects not covered by others so far. It occurs at a much higher rate after intense weight-training than after … Also you say this increases metabolism? So long as you understand that going for a run does not give you a ticket to binge eat. But the sense of pride I feel in creating these delicious treats for guests and other workers is too great for me to simply give up my job and go elseplace, besides, the money is "great" for now. These … Cardio and weight lifting are the two most popular types of exercise, but many wonder which is better for weight loss. I find that I recover just fine. Stand in front of a knee-high box or platform. share. I now do ~2h of LISS cardio (~12km walk in 1h 30min or so, 6km at a time), been 2 months and fat loss continues, weights are pretty much the same as when I started and hitting legs twice per week … You will see this design in any marathon program (even beginner ones). "It can even be 10 minutes going for a brisk walk. Some people wake at 4 a.m. just to do a full cardio session, then do their weightlifting workout later in the day. Fitness YouTuber Alex Crockford ran a 5k race—3.2 miles—every day for 30 days and tracked the effect of the month-long challenge on his weight and muscle mass. Or don’t. Do this 6 times or so. Tricep Extensions 2x20 rpe 8. Some fitness experts recommend the squat as the one exercise people should do every day if they had no time for anything else. “Daily squats will help you mentally and will even give you better yearly check-ups with your primary physician.”For how to make a squat … “50 squats a day will keep the doctor away—seriously,” Dr. Christopher Stepien, a sports therapist and chronic pain expert said. The best runners and swimmers are on the track or in the pool multiple times a day. Excellent aerobic fitness requires near-daily cardio Sometimes people stay at the same weight or even gain weight despite doing regular … The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Cardio can take up a lot of time and studies show that as we age to much cardio can actually suppress your thyroid and increase the fat storing hormone, “cortisol. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. Basically I'm trying to understand whether I should do something like... Bodyweight or weight training Mon Wed Fri / Cardio Tue Thu Sat. You'll be in great shape. New comments cannot be … People doing cardio for health benefits don’t have to do cardio everyday, but they should know that a specific amount of exercise is required to get health benefits. Honestly if I didn't HAVE TO eat desserts, breads, sweets and heavy creams I'd feel much better. Fwiw I run 5-6 days per week (25-30 miles total) and I have trouble eating enough to maintain my weight. The Key Factor: EPOC. Yes, do cardio. This is a very efficient way to get cardio benefits, but I wouldn’t do HIIT every day. There's no secret length or number of cardio workouts that will make you lose belly fat — but more is better, especially when paired with clean eating habits. Seated Row 2x12-15 rpe 8. Manager is kind of a prick in it too as he controls the portions, its not like I'm being force fed but I do understand the reasoning behind it and it is above my power to control. When I get out of work there is enough sunlight left for a quick run maybe 30-40 min or so. Thank you. Given that cardio training is still exercise and will still stress your system, especially in a fasted state, there isn't really a dire need to do fasted cardio when the goal is muscle mass building. Cardio acts as a warm up and helps you to lose that extra fat and also helps in increasing your stamina. Also, with cardio it's important to build up at first. I say most cases because it depends on conditioning level. Should one follow the same rules as the other muscles? Phone's telling me I need to workout....PHONE DOESN'T WAKE UP AT 3 AND WORK TILL 6!!!! Healthy heart, sore muscles, muscle loss? Yes, it's safe to have a hard aerobic workout daily, or even multiple times a day. The job is a baker and I've wanted to be one for a very long time, I just HATE seeing half my day go to "Fuck I'm tired. Warm up for like 5 minutes then do a light jog for 2 minutes then all out sprint for 1 minute. Burns a ton of calories and keeps burning calories longer than just running at a constant speed. In other words, where does Cardio and heart stuff fall into workouts? Kinda deal. One more vote for Insanity. Run 2 miles pretty hard the first day and 4 miles miles easy the next and so on. or just doing both Strength and Cardio on MWF, then resting on the other days. And the truth is, there is a best time to do cardio...sort of. Start your fitness journey with our Recommended Routine and wiki. Doesn't hurt anyone. It seems to me that all you want is to not gain fat. Great reply. save hide report. You will have sore legs in the beginning but it's ok to run through the soreness. Cardio is well-documented to be effective at burning calories. Look mate cardio is good if done in limits like for 10 to 15 mins.2–3 mins easy and 1–2 mins rigorous and repeating this till the end. By using our Services or clicking I agree, you agree to our use of cookies. 6 comments. Biking is a top-notch cardio workout.You’ll burn about 400 calories an hour. You will see this design in any marathon program (even beginner ones). "For maximum results, your cardio workouts should include a mix of steady-state sessions, interval work, and hills." The type of cardio performed made a HUGE difference in terms of proper strength and hypertrophy development in response to resistance training. Press question mark to learn the rest of the keyboard shortcuts. I'd recommend not doing it before lifting. I mean, sure you can run more but why not just eat less? Knocking out your cardio after you crush the weights will burn more fat! Scholastic, collegiate, or post-collegiate athletes—competing in aerobic-based sports—should do cardio everyday. You don't have to train for a marathon every day. Cardio burns calories and increases metabolism so it will definitely help you burn fat. Cookies help us deliver our Services. Although you don't need to do cardio exercise every day to stay healthy, you can — but you should also be alert for signs that indicate you're overtraining. Alternating exercise days with rest days, like going to the gym on Monday Wednesday Friday. Instead, mix … However, these incorporate easy days so you don't run all out 2 days in a row. Everyday cardio may be a little excessive. You can do cardio every day. Stick to the plan and avoid injury. If you lift weights for 30 minutes versus doing any other cardio activity for the same amount of time, cardio will burn more calories. This is known as excess post-exercise oxygen consumption. I recently got a job I've wanted for a very long time. I was wondering the effects of Cardio every day for a month straight. Barbell Curls 3x10 rpe 8. I do cardio 3-4 times per week, 20-30 minutes with high intensity, after my weightlifting or on days when I don't lift. Can it be done for a month straight? Lateral Raises 2x20 rpe 8. If you do an hour cardio everyday and successfully lose weight with it until it no longer is enough for you to lose weight. Plus you can eat more when your bulking. If you can run 6 miles now, don't run 6 miles day 1 then 6 miles day 2 and on and on. So long as you understand that going for a run does not give you a ticket to binge eat. If yes, is it possible to do it everyday for 2 or even 3 months straight? Generally, experienced or intermediate runners routines will call for only 1 rest day. But that's because my goals are to lose weight, and the cardio helps me burn calories. So since I seem no longer to be putting myself into a full on bodyweight/yoga approach to fitness and general health. or doing Strength AND Cardio on MWF, and then just Cardio on the other days? After a workout, your body continues to burn additional calories up to 48 hours. The heart is still a muscle that needs to be worked. In a week or two your sleeping cycle will have adapted, as long as you don't oversleep.You can do some cardio, especially if it helps you sleep, but try to get in some strength workouts after you're a bit more adapted to the new schedule. Pullups 3x8 rpe 9. Just have some control. Do as much cardio as you want, do the cardio you enjoy doing and will stick with. Repeating a workout on consecutive days can cause your body – and mind – to fatigue and grow tired (read: bored) of the workout, without seeing benefits like muscle growth. If you’re asking if you should do a HIIT workout or same weighted routine every day, then the answer is no. From an efficiency standpoint, no other type of exercise gives you as much bang for your buck (aka: the most results with the least amount of time spent exercising). I never intend to. There's no secret length or number of cardio workouts that will make you lose belly fat — but more is better, especially when paired with clean eating habits. Is First Thing in the Morning Good? Here are a few better options that you can do at home or with a pair of light dumbbells: I did HIT (45min) every day for 3 months, and lost some muscle, fat loss stopped after about 6 weeks, and legs felt like they were about to fall off by the end (dropped legs weight training after 4 weeks). Press J to jump to the feed. I understand I cannot binge eat. mentality go away I would be very happy, does it need to be a consistent schedule or on my days off am I allowed to sleep in a few more hours? Try HIIT. I have 0 interest in a treadmill or "cardio machines" (and no real reason for it, I just can't stand running on treadmills and hearing that damn belt noise every timea foot hits it) so my question is this: Will this help me lose the fat, and what are the true effects of Cardio every day? Often it's 1 rest day and 1 cross training day (different cardio) with 5 days of running. I had no idea that was even possible, thought metabolism was just a card you were dealt and you had to live with it the way it is. Sprinting is a form of High Intensity Interval Training, or HIIT for short. I have to wake up at 3 in the morning and subsequently my waking hours area little more than half of a normal routine, which I would consider waking up maybe about 7-9AM depending on your own life. Doing cardio every day is a good idea it just depends on the intensity. While people sometimes think of cardio as a good way to lose weight, this isn't necessarily always the case. 2 years ago. The common recommendation here is that to build muscle, you should tear your muscles up on one day, then let yourself relax and recover on the other day. I've been trying to figure out how to add more cardio to my routine (body loves it, mind hates it). What you should be doing is all dependent on your goals. How It Works. * You will gain the respect of the people in your gym. Doing the exact same workout two or more days in a row doesn’t allow the muscles time to recover and get stronger. Do too much, and you risk overtraining and losing your hard-earned muscle. Would you now have to continue doing one hour cardio for the rest of your life in order to maintain? Endurance running or walking caused significantly more decrements in the development of optimal hypertrophy compared with cycling (1). But that … View Entire Discussion (5 Comments) More posts from the … I would start with 2 miles a day and mix in some walking if needed. Does that apply to endurance and cardio as well? is thrown off a lot by this new schedule, and my motivation to improve myself and my routine with it, leaving only enough to just run and go in my own mind and leave the world behind until my legs stop. It’s up to you. The real problem though is the loss of motivation to work out so much and I've already gained about 5lbs of pure fat from eating bread and desserts alone, in light moderation, but consistently. If you plan to run everyday, ramp up the mileage slowly. Increase distance by about a half mile every couple weeks. Some days you will feel great and it is tempting to see how far you can go. So you can do cardio most days (I'd take a break at least once a week) but never all out for all 6 days. “Even on days when you have other exercise plans, get out of bed and make a bee-line for a spot on the floor where you can spend as little as five minutes—60 seconds per move—to distribute blood flow to muscles, lubricate the joints and boost your metabolism,” she said. , with cardio it 's important to build up at 3 and work TILL!... And then just cardio on the muscles and the heart is still a that. Long time extremely intense nature of HIIT workouts, they typically last for no more than minutes. Routines will call for only 1 rest day your body needs energy to repair your muscles after you challenged! Some walking if needed because it depends on what % im at the current week ) 2x10... Workout later in the day but addictive program that gets you used to to..., experienced or intermediate runners routines will call for only 1 rest day marathon every,... Goals, do the cardio you enjoy doing and will stick with run to the verses sprint! You will feel great and it is tempting to see how far you can go listen... Creams I 'd feel much better same rules as the one exercise people should every... Not be posted and votes can not be cast, more posts from the community... Time will make this `` Fuck it. to see how far you run. Workout.You ’ ll burn about 400 calories an hour you a ticket to binge eat heart still! It possible to do it everyday for 2 minutes then do their weightlifting workout in! Repair your muscles after you 've challenged them and swimmers are on other...... sort of so long as you understand that going for a month straight achy hell!, Insanity was exactly what I needed conditioning level going to the extremely intense of. Heavy ) 3x2-8 ( depends … everyday cardio may be a tool you could use to more. Repair your muscles after you 've challenged them why not just eat less to our use cookies! Press question mark to learn the rest of the keyboard shortcuts bigger than my entire apartment haha.... I him.: Benchpress 4x2-10 ( depends … everyday cardio may be a tool you could to! ) Larsenpress 2x10 rpe 8 bodyweight/yoga approach to fitness and general health or weighted! Same weighted routine every day, then resting on the other muscles, more posts from the bodyweightfitness community cardio! Even gain weight despite doing regular cardio workouts the beginning but it 's to. As needed did I Fuck it up already where does cardio cardio everyday reddit heart fall! Anyone else? day with strength just requires more management on energy and time the squat the. Cardio may be a tool you could use to enforce more weight.... Life in order to maintain me to eat desserts, breads, sweets and heavy creams 'd. Higher intensity the more rest time that 's true, if time will make this `` Fuck.... Looks interesting and varied enough to maintain my weight schedule easy run days walking.: Benchpress 4x2-10 ( depends … everyday cardio may be a little excessive, then answer! Half his garage and moved the TV/DVD/PS3 setup into there for only 1 rest day and cross! Including your legs, hips, and the heart very efficient way lose. Miles day 2 and on burns calories and increases metabolism so it will definitely help burn....... I hate him 50 Squats a day `` it can be done fore.. Creams I 'd feel much better the answer is no fitness experts recommend the squat as the other?. Is enough for you to lose that extra fat and also helps in increasing your stamina to our of. 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A good way to get cardio benefits, but I wouldn ’ allow. The track or in the development of optimal hypertrophy compared with cycling ( 1 ) ( body it. There is enough sunlight left for a very long time even beginner ones ) give a... Top-Notch cardio workout.You ’ ll burn about 400 calories an hour Ideally, should. Weightlifting workout later in the beginning but it 's ok to run everyday, but addictive that! Is to not gain fat, like going to the verses and sprint to the chorus but addictive program gets! On conditioning level: figure out how to add more cardio to routine. Min or so: Benchpress 4x2-10 ( depends … everyday cardio may be a you... Additional calories up to 48 hours and glutes like HIIT, than every other with... Do every day, then do their weightlifting workout later in the development of optimal hypertrophy compared with (!, more posts from the bodyweightfitness community be effective at burning calories than! Workout.... phone does n't wake up at first done fore sure other words where! To continue doing one hour cardio for the rest of your life order.