Cardio frequency/weights frequency in rotations (was Monday)

[Guest guest]

Great ideas, thank you Carolyn! I hadn't thought about switching things up like that but I can certainly see the wisdom in it. Any idea about how long to go before switching it up again? I know it is individual but do you think 6 weeks is a good place to start (or more or less) and then experiment with that too?

Thank you again!!

Re: Cardio frequency/weights frequency in rotations (was Monday)

nancydewolf wrote:> am wondering how many days > of cardio versus strength to include. hi nancy, i think that this is an individual thing that one needs to experiment with. and just when you think you have it figured out, it is time to change the routine. so, to start out with, i suggest an even split of 3 days cardio and 3 days strength training which will probably keep status quo. then, for the sake of variety and to keep the body guessing a bit, change that to 4 days weights, 2 days cardio in your next rotation... then the next rotation change to 4 days cardio, 2 days weights... then back to 3 and 3 again.:*carolyn.

[Guest guest]

Hi !

I liked and agreed with Carolyn's suggestion - since

you want to only commit to five days per week how

about:

2 " pure " cardios

2 " pure " strength

1 circuit (cardio & strength)

Then, on your sixth day make it a " wildcard " day and

do whatever you feel like.

That would give you a fairly balanced blend of cardio

and strength and, of course, you should add on some

flexiblity when you can. I struggle with that part as

well since my workout time/days are limited. Maybe

commit to doing 60 minutes total of flexiblity per

week and break it down into smaller sessions - 6 10

min sessions, 4 15 min sessions, 3 20 min sessions,

etc.

I also agree w/ on the new " trends " towards less

cardio, more weight training. The book I posted

about, New Rules of Lifting for Women (NROLFW)

advocates this point. The cardio you do should be

intense - interval style. P90X only included 2 cardio

days per week - one was plyox one was kickboxing. The

good news about this approach is it is excellent for

the time-crunched - doing a short intense workout

takes less time than a longer less intense workout!

Not to mention that intense weight training can be

cardio intensive both in terms of the actual workout

(especially if doing compound moves) and in terms of

building your metabolism so that your resting

metabolism is higher. I'm really eager to try out the

NROLFW and may do that starting next week instead of

the STS plan. I'm just not sure yet. The STS plan

sounds good b/c it includes my favorite form of

exercise - DVDs! But, the NROLFW sounds like a

completely different approach for me and that may be a

good thing as well.

Anyway, take care!

Donna

--- nancydewolf wrote:

> ,

>

> What kind of changes did you notice in your muscle

> tone when you cut back on cardio?

>

> For everyone:

>

> I'm almost done with P90 and want to plan my own

> rotation for at least a month before I jump into

> another program and am wondering how many days of

> cardio versus strength to include. I want to workout

> at least 5 days a week. Six has been sometimes a

> struggle for me to get in (P90 is planned for 6 days

> of workouts with 1 rest day) so for at least a month

> I'm going to commit to 5 days and see how that works

> for me and if I really miss the 6th and add it on

> anyway.

>

> My goals are primarily to maintain/improve my cardio

> endurance for health reasons (maintain excellent

> health) and maintain my weight. I don't especially

> want to lose any weight (at least not right now, I'm

> finally back where I want to be though if I lost

> another 1-4 pounds it wouldn't be bad either). I

> love strength training but do not have specific

> goals for anything functionally or just 'cause that

> I want to do or improve. I would like to continue

> building/maintaining lean muscle for calorie burning

> (and looks). I also need to improve my flexibility.

> P90 doesn't have nearly enough in it and I've had a

> hard time working that in so a 6th workout might be

> specifically for flexibility.

>

> Thanks everyone!

>

>

>

>

> Re: Monday

>

>

>

> In a message dated 3/24/2008 6:16:19 PM Eastern

> Daylight Time, stuparyk@... writes:

> so I'm not going to worry about huge

> amounts of time doing cardio. Still want to get it

> in, but in smaller

> doses. I've heard such good things about easing

> off,

>

> I know for me, when I cut back on cardio I lost a

> couple pounds and noticed a bit of a difference in

> my muscle tone.

>

> I cut back just a day and was doing 2 days of cardio

> instead of my 3 to 4 I was doing.

>

> Great job on MIS. Its dated, but still a great

> workout. I like to split it up and do lower one day

> and upper another.

>

>

> ~*~~*~

>

>

>

>

>

>

--------------------------------------------------------------------------------

> Create a Home Theater Like the Pros. Watch the video

> on AOL Home.

>

>

________________________________________________________________________________\

____

Be a better friend, newshound, and

know-it-all with Yahoo! Mobile. Try it now.

http://mobile.yahoo.com/;_ylt=Ahu06i62sR8HDtDypao8Wcj9tAcJ

[Guest guest]

Carolyn, this is a great idea. I'm going to keep this post for reference.

BUT, how do you work in a high calories-burned total with say, 4 days of

weights....? I'm always adding on a short walk, just to up my calories. So

on a weights day, what do you think of a second round of weights later in

the day? Or a different type of weights - like Pilates? Yoga and

stretching can, of course, always be added in, and I need it, but they are

not great calorie killers. Or do you think I'm focussing too much on total

calories burned?

Oh my goodness, there are so many variables, and so much does depend on the

individual.

Side note: Bet you aren't walking Chinook today, unless you got out early.

Nasty day out there, isn't it? Yuck.

, going to do TJ NOW! :-)

-----Original Message-----

From: exercisevideos

hi nancy, i think that this is an individual thing that one needs

to experiment with. and just when you think you have it figured

out, it is time to change the routine. so, to start out with,

i suggest an even split of 3 days cardio and 3 days strength

training which will probably keep status quo. then, for the

sake of variety and to keep the body guessing a bit, change that

to 4 days weights, 2 days cardio in your next rotation... then

the next rotation change to 4 days cardio, 2 days weights... then

back to 3 and 3 again.

:*carolyn.

-

No virus found in this outgoing message.

Checked by AVG.

Version: 7.5.519 / Virus Database: 269.22.0/1341 - Release Date: 3/24/2008

3:03 PM

[Guest guest]

Hi!

Lord knows I'm no expert on nutrition but from what

I've been reading lately you don't want to restrict

your calories too much when building muscle, and,

also, too much cardio can interfere with muscle

development - your body needs energy to build/repair

muscle tissue and depriving it of calories or over

doing the cardio will not give your body enough of

what it needs to build/repair muscle. Of course, it

is hard to say what is right as we're all different

and our bodies need different things. I think it is

mostly trial and error. I think when I did the p90x

rotation I would have developed more strength if I

didn't add on cardio - my rationale for adding on the

cardio was that I'm not very active in my daily life

so I thought I needed it. I also probably would have

done better with a cleaner diet. It really is hard to

tell. Although I suppose some moderate walking

wouldn't hurt anything and would increase the day's

calorie burn......

And, remember more muscle = a higher resting metabolic

rate which in and of itself will burn more calories

for you even at rest!

Take care!

Donna

--- Festival City Concrete/ & Carolyn Visser

wrote:

> Stuparyk wrote:

> > BUT, how do you work in a high calories-burned

> total with say, 4 days of

> > weights....? I'm always adding on a short walk,

> just to up my calories.

>

> that is what i do too. also, i think that on

> weight days,

> which might burn only 250 cals, then one has to make

> up the other

> 250 through diet restriction. and, yes, i think

> that focusing

> on cal burn can get out of hand, because it is the

> workout that

> is the most important thing and not the cals... so,

> it is

> helpful to have a weekly cal burn goal instead of a

> daily one.

> :*carolyn.

>

________________________________________________________________________________\

____

OMG, Sweet deal for Yahoo! users/friends:Get A Month of Blockbuster Total

Access, No Cost. W00t

http://tc.deals.yahoo.com/tc/blockbuster/text2.com

[Guest guest]

I'm really enjoying this thread, and reading everyone's take on it. I enjoy

the scientific part of the whole debate (vidiot and science geek - does it

get any better? LOL) and I will continue to read everything I can on the

subject.

This month I start Cathe's March 06 Strong Like Bull rotation, so I can try

working one body part a week. It often calls for an hour of cardio, so I'll

either take that down a notch, or split it into two half-hour sessions, with

a break in between.

Something has to work to take off these stubborn last 10 or 15 pounds (I've

been at a plateau for almost 3 years!). And I'm going to enjoy the process

of finding out what works for me. :-)

-----Original Message-----

From: exercisevideos

Hi!

Lord knows I'm no expert on nutrition but from what

I've been reading lately you don't want to restrict

your calories too much when building muscle, and,

also, too much cardio can interfere with muscle

development - your body needs energy to build/repair

muscle tissue and depriving it of calories or over

doing the cardio will not give your body enough of

what it needs to build/repair muscle. Of course, it

is hard to say what is right as we're all different

and our bodies need different things. I think it is

mostly trial and error. I think when I did the p90x

rotation I would have developed more strength if I

didn't add on cardio - my rationale for adding on the

cardio was that I'm not very active in my daily life

so I thought I needed it. I also probably would have

done better with a cleaner diet. It really is hard to

tell. Although I suppose some moderate walking

wouldn't hurt anything and would increase the day's

calorie burn......

And, remember more muscle = a higher resting metabolic

rate which in and of itself will burn more calories

for you even at rest!

Take care!

Donna

No virus found in this outgoing message.

Checked by AVG.

Version: 7.5.519 / Virus Database: 269.22.1/1348 - Release Date: 3/28/2008

10:58 AM

[Guest guest]

I'm catching up on email a bit...

Thanks so much Donna! I LOVE this plan! Very workable for my life at this time. The NROLFW approach sounds very interesting too. I'll be looking for more posts from you on what you choose to do and how you do it. Thanks again!

(eager to start planning a new rotation soon!)

Re: Monday> > > > In a message dated 3/24/2008 6:16:19 PM Eastern> Daylight Time, stuparyksympatico (DOT) ca writes:> so I'm not going to worry about huge> amounts of time doing cardio. Still want to get it> in, but in smaller> doses. I've heard such good things about easing> off,> > I know for me, when I cut back on cardio I lost a> couple pounds and noticed a bit of a difference in> my muscle tone. > > I cut back just a day and was doing 2 days of cardio> instead of my 3 to 4 I was doing. > > Great job on MIS. Its dated, but still a great> workout. I like to split it up and do lower one day> and upper another.> > > ~*~~*~> > > > > >----------------------------------------------------------> Create a Home Theater Like the Pros. Watch the video> on AOL Home.> > __________________________________________________________Be a better friend, newshound, and know-it-all with Yahoo! Mobile. Try it now. http://mobile.yahoo.com/;_ylt=Ahu06i62sR8HDtDypao8Wcj9tAcJ

[Guest guest]

Thanks Carolyn!

Re: Cardio frequency/weights frequency in rotations (was Monday)

nancydewolf wrote:> Any idea about > how long to go before switching it up again? I know it is individual but > do you think 6 weeks is a good place to start (or more or less) and then > experiment with that too?yes, thats right nancy. 4-6 weeks.:*carolyn.

[Guest guest]

This weekly versus daily calorie burn sounds like the recommendation to weigh yourself weekly instead of daily. You can make yourself completely obsessed and crazy if you're trying to hit a daily target for calorie burn I'd think. The weekly sounds like a way to stay on top of things but from a slight distance. Keep in mind too that the weight workout is helping to increase your overall metabolism so even if you're not burning tons of calories doing the workout you are building lean muscle mass and your overall calorie burning all day long will (gradually) go up. Keep things in perspective so that your workouts stay enjoyable.

Re: Cardio frequency/weights frequency in rotations (was Monday)

Stuparyk wrote:> BUT, how do you work in a high calories-burned total with say, 4 days of> weights....? I'm always adding on a short walk, just to up my calories. that is what i do too. also, i think that on weight days, which might burn only 250 cals, then one has to make up the other 250 through diet restriction. and, yes, i think that focusing on cal burn can get out of hand, because it is the workout that is the most important thing and not the cals... so, it is helpful to have a weekly cal burn goal instead of a daily one.:*carolyn.

[Guest guest]

That's a good way to look at it, . And I've read that a good weight lifting session actually has more of a calorie 'after-burn' than cardio, so that has to be factored in as well. I like to think of my sore muscles as sponges sucking up the calories all day. Think they like cake as much as I do??? LOL

, thinking all this mental work has to be good for us too :-)

-----Original Message-----From: exercisevideos [mailto:exercisevideos ]On Behalf Of nancydewolf

This weekly versus daily calorie burn sounds like the recommendation to weigh yourself weekly instead of daily. You can make yourself completely obsessed and crazy if you're trying to hit a daily target for calorie burn I'd think. The weekly sounds like a way to stay on top of things but from a slight distance. Keep in mind too that the weight workout is helping to increase your overall metabolism so even if you're not burning tons of calories doing the workout you are building lean muscle mass and your overall calorie burning all day long will (gradually) go up. Keep things in perspective so that your workouts stay enjoyable.

[Guest guest]

One of my favorite articles for motivation that I keep in my food and exercise journal was in the Atlanta Journal several years ago and quoted studies by Pennsylvania State University and Stanford University and listed the following as their results for calories burned during and after 60 minutes of exercise:

Aerobic Exercise

Calories used during exercise--210

Additional calories used 2 hours after exercise--25

Additional calories used 3-15 hours after exercise--0

Additional calories used 16-39 hours after exercise--0

Anaerobic Exercise

Calories used during exercise--650

Additional calories used 2 hours after exercise--42

Additional calories used 3-15 hours after exercise--177

Additional calories used 16-39 hours after exercise--338

So, although you aren't burning as high a percentage of body fat for fuel while doing weight training or other anaerobic exercise, the calorie burn is significantly higher.

Tonya L. -www.smellabella.comwww.trainingwithtonya.com

RE: Cardio frequency/weights frequency in rotations (was Monday)

That's a good way to look at it, . And I've read that a good weight lifting session actually has more of a calorie 'after-burn' than cardio, so that has to be factored in as well. I like to think of my sore muscles as sponges sucking up the calories all day. Think they like cake as much as I do??? LOL

, thinking all this mental work has to be good for us too :-)

-----Original Message-----From: exercisevideos [mailto:exercisevideos ]On Behalf Of nancydewolf

This weekly versus daily calorie burn sounds like the recommendation to weigh yourself weekly instead of daily. You can make yourself completely obsessed and crazy if you're trying to hit a daily target for calorie burn I'd think. The weekly sounds like a way to stay on top of things but from a slight distance. Keep in mind too that the weight workout is helping to increase your overall metabolism so even if you're not burning tons of calories doing the workout you are building lean muscle mass and your overall calorie burning all day long will (gradually) go up. Keep things in perspective so that your workouts stay enjoyable.

[Guest guest]

woo hoo! I like this! Thanks Tonya!

RE: Cardio frequency/weights frequency in rotations (was Monday)

That's a good way to look at it, . And I've read that a good weight lifting session actually has more of a calorie 'after-burn' than cardio, so that has to be factored in as well. I like to think of my sore muscles as sponges sucking up the calories all day. Think they like cake as much as I do??? LOL

, thinking all this mental work has to be good for us too :-)

-----Original Message-----From: exercisevideos [mailto:exercisevideos ]On Behalf Of nancydewolf

This weekly versus daily calorie burn sounds like the recommendation to weigh yourself weekly instead of daily. You can make yourself completely obsessed and crazy if you're trying to hit a daily target for calorie burn I'd think. The weekly sounds like a way to stay on top of things but from a slight distance. Keep in mind too that the weight workout is helping to increase your overall metabolism so even if you're not burning tons of calories doing the workout you are building lean muscle mass and your overall calorie burning all day long will (gradually) go up. Keep things in perspective so that your workouts stay enjoyable.

[Guest guest]

Thanks for sharing!

dani

From: Training With Tonya

Sent: Friday, April 04, 2008 6:38 AM

To: exercisevideos

Subject: Re: Cardio frequency/weights frequency in rotations (was Monday)

One of my favorite articles for motivation that I keep in my food and exercise journal was in the Atlanta Journal several years ago and quoted studies by Pennsylvania State University and Stanford University and listed the following as their results for calories burned during and after 60 minutes of exercise:

Aerobic Exercise

Calories used during exercise--210

Additional calories used 2 hours after exercise--25

Additional calories used 3-15 hours after exercise--0

Additional calories used 16-39 hours after exercise--0

Anaerobic Exercise

Calories used during exercise--650

Additional calories used 2 hours after exercise--42

Additional calories used 3-15 hours after exercise--177

Additional calories used 16-39 hours after exercise--338

So, although you aren't burning as high a percentage of body fat for fuel while doing weight training or other anaerobic exercise, the calorie burn is significantly higher.

Tonya L. -www.smellabella.comwww.trainingwithtonya.com

RE: Cardio frequency/weights frequency in rotations (was Monday)

That's a good way to look at it, . And I've read that a good weight lifting session actually has more of a calorie 'after-burn' than cardio, so that has to be factored in as well. I like to think of my sore muscles as sponges sucking up the calories all day. Think they like cake as much as I do??? LOL

, thinking all this mental work has to be good for us too :-)

-----Original Message-----From: exercisevideos [mailto:exercisevideos ]On Behalf Of nancydewolf

This weekly versus daily calorie burn sounds like the recommendation to weigh yourself weekly instead of daily. You can make yourself completely obsessed and crazy if you're trying to hit a daily target for calorie burn I'd think. The weekly sounds like a way to stay on top of things but from a slight distance. Keep in mind too that the weight workout is helping to increase your overall metabolism so even if you're not burning tons of calories doing the workout you are building lean muscle mass and your overall calorie burning all day long will (gradually) go up. Keep things in perspective so that your workouts stay enjoyable.

[Guest guest]

This is very interesting Tonya! I love it. I especially love it because when I do cardio with a client, we do anaerobic exercise :)Darcy

One of my favorite articles for motivation that I keep in my food and exercise journal was in the Atlanta Journal several years ago and quoted studies by Pennsylvania State University and Stanford University and listed the following as their results for calories burned during and after 60 minutes of exercise:

Aerobic Exercise

Calories used during exercise--210

Additional calories used 2 hours after exercise--25

Additional calories used 3-15 hours after exercise--0

Additional calories used 16-39 hours after exercise--0

Anaerobic Exercise

Calories used during exercise--650

Additional calories used 2 hours after exercise--42

Additional calories used 3-15 hours after exercise--177

Additional calories used 16-39 hours after exercise--338

So, although you aren't burning as high a percentage of body fat for fuel while doing weight training or other anaerobic exercise, the calorie burn is significantly higher.

Tonya L. -www.smellabella.comwww.trainingwithtonya.com

RE: Cardio frequency/weights frequency in rotations (was Monday)

That's a good way to look at it, . And I've read that a good weight lifting session actually has more of a calorie 'after-burn' than cardio, so that has to be factored in as well. I like to think of my sore muscles as sponges sucking up the calories all day. Think they like cake as much as I do??? LOL

, thinking all this mental work has to be good for us too :-)

-----Original Message-----From: exercisevideos [mailto:exercisevideos ]On Behalf Of nancydewolf

This weekly versus daily calorie burn sounds like the recommendation to weigh yourself weekly instead of daily. You can make yourself completely obsessed and crazy if you're trying to hit a daily target for calorie burn I'd think. The weekly sounds like a way to stay on top of things but from a slight distance. Keep in mind too that the weight workout is helping to increase your overall metabolism so even if you're not burning tons of calories doing the workout you are building lean muscle mass and your overall calorie burning all day long will (gradually) go up. Keep things in perspective so that your workouts stay enjoyable.