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I have been doing cardio for a while now at a high intensity (135-140 bpm) with decent results and now I read that low intensity cardio (120 bpm) is better for fat burning since it uses strictly fat as a fuel source. Supposedly anything above 120 bpm used carbohydrates and can turn muscle into carbs if there are no carbs available. Since I do my cardio as soon as I wake up on an empty stomach (gets my day going better) am I jeopardizing muscle? Is there any truth to this? What do you guys think? Oh, also, do you guys have any suggestions for cardio supplements to take right before my cardio sessions as soon as I wake up?
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How old are you bro? 135-140 bpm is not high intensity cardio unless you are around 60 years old. 120 is the low end of your fat burning zone( I am guessing you are around 30 yrs)Originally posted by LeanBeast View Post
FACT! Muscles will not turn in to carbs! if you get your heart rate above your cardio zone, which is above 165 bpm then you will start to break down muscle tissue for energy but until then don't worry about it.(by the way there is a difference between fat burning and cardio zone)
it's OK to do cardio with empty stomach in the morning don't worry you won't loose any muscle, lol there is no such thing as cardio supplement just do your cardio in the morning with empty stomach and have your breakfast after words. -
yeah im 29.. i read that in an article that bouncer posted when i searched for my answer before i posted the question.. actually my HR fluctuates around 125-130 bpm while i bike or jog.. you know im always looking for a more effective way to burn fat :thumup:
just didnt want to sacrifice muscle in the process ya knowComment
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125-135 is realy low My guess is if your in good shape your max heat rate will be up around 190. You would need to get in the 160s to be intence. I perfer more intence cardio as it will burn more cals. But I dont do cardio first thing. I would perfer lower intensity if doing cardio first thing. After 8 hours sleep and no food you would have to waist muscle if getting to crazy on cardio. IMO of coarse.Comment
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Approx 65% of MHR is the prime target normally stated for max fat loss without muscle loss. But other factors such as intensity and duration play important rolls. An hour of ultra intense cardio on an empty stomach may burn a fair amount of muscle, while 20 mins. may not. Also running wind sprints all out, actually seem to enhance muscular development. To much cardio may lead to overtraining which results in muscle mass loss.Comment
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well...
low intensity is good for burning fat once you push your aerobic base(the point at which your body uses at least 50% of calories from fat) closer to your anaerobic threshold (the point at which your body stops burning fat for fuel).
The best way to to increase the aerobic base is with interval training between heart rate zones 1-3.Comment
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you could try intervals.
Intervals: Efficient & Effective
Intervals are the single most results producing exercise that I‘ve ever found for boosting your metabolism, helping you burn inches off your body, and giving you a tight, lean, strong shape.
Here’s an excerpt from my latest article in Men’s Fitness showing you how to use intervals for fat loss (Men’s Fitness, Page 114, April 2005).
Interval training is the fitness world’s equivalent of a visit to the in-laws. The shorter and more intense the visit, the better.
An interval is a short period of exercise performed at a given intensity for a specific length of time. Each interval is separated from the next interval by a short rest or lighter activity. There are no strict rules on how long or how intense the interval must be, however, changing the interval length or intensity changes the way your body works and responds to exercise.
Never sacrifice the quality of rest between intervals because this will only reduce the benefits. To succeed with intervals, you must first shake the mindset of traditional continuous cardio training.
No matter where you start with intervals, heed this warning. The high-intensity nature of the exercise can cause muscle soreness you’d associate only with weights, and can cause your legs to feel like j-e-l-l-o.
What most people don’t know is that intervals are the best cardio method for fat loss. Most guys in the gym are hung up on doing excessive amounts of work, but shorter, more intense intervals get the job done better.
Intervals continue to burn calories and fat after the training session, and that’s something you won’t get from slower, longer sessions of cardio. When Canadian researchers compared interval training and long, slow cardio training, it was interval training that was shown to be more effective for fat loss.
Use this workout 3-5 times per week to blast fat.
Start with this beginner protocol:
Warm-up for 5-minutes.
Work for 30 seconds at an 8/10 level of intensity.
Follow that with “active rest” for 90 seconds at a 3/10 level of intensity.
Repeat for 3-8 intervals.
Finish with 15 minutes of traditional cardio for “transition” and cool-down.
As you become accustomed to intervals, progress to the experienced protocol:
Warm-up for 5-10 minutes.
Work at a 9/10 level of intensity for 30 seconds.
Follow that with “active rest” for 60 seconds at a 3/10 level of intensity.
Repeat for 4-10 intervals.
Finish with 5 minutes of low intensity exercise for a cool-down.
Craig Ballantyne trains athletes and executives in Toronto, and writes for Men's Fitness magazine. His trademarked Turbulence Training workouts and his comprehensive workout manuals (including "The Ultimate Bodyweight Workout") are featured on his website Turbulence Training.
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You can also do Tabata intervals - 20seconds as hard as you can, 10 seconds rest, 8 times. They will be the longest 4 minutes you have ever experienced... lol....Comment
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