Sometimes people stay at the same weight or even gain weight despite doing regular cardio workouts. * You will gain the respect of the people in your gym. Tuesday: Squats(heavy) 3x2-8(depends … Runners, for example, often run every day, and may only take one or two true rest days a week. 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. (Maybe not everyday, but my circadian rhythm(?) It's good for you. Scholastic, collegiate, or post-collegiate athletes—competing in aerobic-based sports—should do cardio everyday. I'd recommend not doing it before lifting. While people sometimes think of cardio as a good way to lose weight, this isn't necessarily always the case. 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. The best runners and swimmers are on the track or in the pool multiple times a day. So long as you understand that going for a run does not give you a ticket to binge eat. 2 years ago. Often it's 1 rest day and 1 cross training day (different cardio) with 5 days of running. Meaning that cardio will no longer be a tool you could use to enforce more weight loss? 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. 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. 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 sincerely hope that's true, if time will make this "Fuck it." 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. There are people that haven't missed their daily run in years, so it can be done fore sure. or just doing both Strength and Cardio on MWF, then resting on the other days. Serious cardio usually uses active recovery so you are doing cardio but one that is less strenuous on the muscles and the heart. After 5+ years of very little exercise, Insanity was exactly what I needed. The heart is still a muscle that needs to be worked. “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. Start your fitness journey with our Recommended Routine and wiki. Cardio burns calories and increases metabolism so it will definitely help you burn fat. It seems to me that all you want is to not gain fat. What you should be doing is all dependent on your goals. The type of cardio performed made a HUGE difference in terms of proper strength and hypertrophy development in response to resistance training. His garage is bigger than my entire apartment haha....I hate him. 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. 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. He cleared half his garage and moved the TV/DVD/PS3 setup into there. Lift 3 days a week. Generally, experienced or intermediate runners routines will call for only 1 rest day. or doing Strength AND Cardio on MWF, and then just Cardio on the other days? So, they have to choose between doing a little cardio first, doing a little cardio after, or mixing it all up at once. HIIT offers a lot of benefits in efficient time, so it’s easy to think that … Seated Row 2x12-15 rpe 8. Thank you. Would you now have to continue doing one hour cardio for the rest of your life in order to maintain? 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. 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. In other words, where does Cardio and heart stuff fall into workouts? 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. If you do an hour cardio everyday and successfully lose weight with it until it no longer is enough for you to lose weight. Edit: I know I talk about running a lot but this can be applied to any cardio of your choice. 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. Phone's telling me I need to workout....PHONE DOESN'T WAKE UP AT 3 AND WORK TILL 6!!!! Great reply. Everyday cardio may be a little excessive. If you’re asking if you should do a HIIT workout or same weighted routine every day, then the answer is no. 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). 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. And the truth is, there is a best time to do cardio...sort of. Do this 6 times or so. 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. These … Press question mark to learn the rest of the keyboard shortcuts. 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. But if you overdo it you will end up achy as hell and unable to run for a while, fucking up your momentum. Pullups 3x8 rpe 9. If you can run 6 miles now, don't run 6 miles day 1 then 6 miles day 2 and on and on. 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. Plus it strengthens your lower body, including your legs, hips, and glutes. It’s up to you. Instead, mix … Warm up for like 5 minutes then do a light jog for 2 minutes then all out sprint for 1 minute. YOU’RE NOT MIXING IT UP. However, these incorporate easy days so you don't run all out 2 days in a row. Biking is a top-notch cardio workout.You’ll burn about 400 calories an hour. View Entire Discussion (5 Comments) More posts from the … Honestly if I didn't HAVE TO eat desserts, breads, sweets and heavy creams I'd feel much better. Just reference any … share. So long as you understand that going for a run does not give you a ticket to binge eat. Cardio acts as a warm up and helps you to lose that extra fat and also helps in increasing your stamina. Here are a few better options that you can do at home or with a pair of light dumbbells: Doing cardio every day is a good idea it just depends on the intensity. Increase distance by about a half mile every couple weeks. Is First Thing in the Morning Good? You'll be in great shape. So since I seem no longer to be putting myself into a full on bodyweight/yoga approach to fitness and general health. Can it be done for a month straight? The box jump is a cardio exercise that targets your lower body, including your butt, thighs, calves, and shins. Often it's 1 rest day and 1 cross training day (different cardio) with 5 days of running. Sprinting is a form of High Intensity Interval Training, or HIIT for short. You will have sore legs in the beginning but it's ok to run through the soreness. For quality purposes sort of a "If you wouldn't eat it why would anyone else?" The higher intensity the more rest time that's required in most cases. 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. 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? 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. 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. Press question mark to learn the rest of the keyboard shortcuts. The Key Factor: EPOC. Some people wake at 4 a.m. just to do a full cardio session, then do their weightlifting workout later in the day. Cookies help us deliver our Services. Replace 2-3 days with walking, biking, jogging. But otherwise, listen to your body and adjust your diet as needed. By using our Services or clicking I agree, you agree to our use of cookies. When I get out of work there is enough sunlight left for a quick run maybe 30-40 min or so. save hide report. I would start with 2 miles a day and mix in some walking if needed. TLDR: Figure out your training goals, do some research, and listen to your body. 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. New comments cannot be … If yes, is it possible to do it everyday for 2 or even 3 months straight? This thread is archived. Just have some control. P.S. Tricep Extensions 2x20 rpe 8. 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. Should one follow the same rules as the other muscles? 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. Or don’t. You will see this design in any marathon program (even beginner ones). One more vote for Insanity. I used to do this with music, jog to the intro, run to the verses and sprint to the chorus. Run 2 miles pretty hard the first day and 4 miles miles easy the next and so on. Do too much, and you risk overtraining and losing your hard-earned muscle. You will see this design in any marathon program (even beginner ones). 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. 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. 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 looks interesting and varied enough to keep me interested. 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? Monday: Benchpress 4x2-10 (depends on what % im at the current week) Larsenpress 2x10 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. Maybe I'll go back to that...but not Dragonforce...NEVER again! I would schedule easy run days with the lifting and harder run days on the days you don't lift. Cardio and weight lifting are the two most popular types of exercise, but many wonder which is better for weight loss. If you plan to run everyday, ramp up the mileage slowly. Yes, it's safe to have a hard aerobic workout daily, or even multiple times a day. 55% Upvoted. “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 … Some days you will feel great and it is tempting to see how far you can go. Stand in front of a knee-high box or platform. Barbell Curls 3x10 rpe 8. 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? 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). P.S. “50 squats a day will keep the doctor away—seriously,” Dr. Christopher Stepien, a sports therapist and chronic pain expert said. Mixing it with strength just requires more management on energy and time. 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. 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. Also, with cardio it's important to build up at first. Yes, do cardio. After a workout, your body continues to burn additional calories up to 48 hours. "For maximum results, your cardio workouts should include a mix of steady-state sessions, interval work, and hills." 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. I never intend to. I find that I recover just fine. But it comes with a cost. "Ideally, you should get some cardio exercise every day," Somerset says. My job requires me to eat the food I create. Knocking out your cardio after you crush the weights will burn more fat! 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. If its something like HIIT, than every other day with strength training in between days could be an idea. I mean, sure you can run more but why not just eat less? Stick to the plan and avoid injury. Plus you can eat more when your bulking. While people sometimes think of cardio as a good way to lose weight, this isn't necessarily always the case. Also you say this increases metabolism? I recently got a job I've wanted for a very long time. 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 … But that … Due to the extremely intense nature of HIIT workouts, they typically last for no more than 20 minutes. Endurance running or walking caused significantly more decrements in the development of optimal hypertrophy compared with cycling (1). I've been trying to figure out how to add more cardio to my routine (body loves it, mind hates it). 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. It occurs at a much higher rate after intense weight-training than after … You don't have to train for a marathon every day. Think about it. Basically I'm trying to understand whether I should do something like... Bodyweight or weight training Mon Wed Fri / Cardio Tue Thu Sat. Finding the right balance of cardio exercise and strength training is key when it comes to putting on lean muscle. A hard, but addictive program that gets you used to sticking to a regular workout schedule. Doing the exact same workout two or more days in a row doesn’t allow the muscles time to recover and get stronger. Fwiw I run 5-6 days per week (25-30 miles total) and I have trouble eating enough to maintain my weight. Kinda deal. Some fitness experts recommend the squat as the one exercise people should do every day if they had no time for anything else. Cardio burns calories and increases metabolism so it will definitely help you burn fat. I understand I cannot binge eat. Most importantly do no rush it. Generally, experienced or intermediate runners routines will call for only 1 rest day. 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. Sometimes people stay at the same weight or even gain weight despite doing regular … Do as much cardio as you want, do the cardio you enjoy doing and will stick with. 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. Lateral Raises 2x20 rpe 8. Burns a ton of calories and keeps burning calories longer than just running at a constant speed. You will have sore legs in the beginning but it's ok to run through the soreness. Alternating exercise days with rest days, like going to the gym on Monday Wednesday Friday. However, these incorporate easy days so you don't run all out 2 days in a row. Your essentially doing interval training. New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. Cardio is well-documented to be effective at burning calories. I say most cases because it depends on conditioning level. Doesn't hurt anyone. I was wondering the effects of Cardio every day for a month straight. This is a very efficient way to get cardio benefits, but I wouldn’t do HIIT every day. I’ll list a few effects not covered by others so far. "It can even be 10 minutes going for a brisk walk. This is also in accordance with a study that compared cycling with incline walking on a treadmill (a very common … But that's because my goals are to lose weight, and the cardio helps me burn calories. You can do cardio every day. Try HIIT. 6 comments. today is my day off, I slept till 9, did I fuck it up already? This is known as excess post-exercise oxygen consumption. 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. Press J to jump to the feed. Excellent aerobic fitness requires near-daily cardio How It Works. If you plan to run everyday, ramp up the mileage slowly. 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. Healthy heart, sore muscles, muscle loss? Does that apply to endurance and cardio as well? EPOC occurs because your body needs energy to repair your muscles after you've challenged them. She says that everyone should have a simple set of functional exercises that they can easily carve out time for every day. In front of a `` if you ’ re asking if you ’ re asking if you ’ re if! And successfully lose weight hope that 's because my goals are to lose that extra and! In other words, where does cardio and weight lifting are the two most popular types of exercise Insanity. In some walking if needed to lose weight with it until it no longer to putting... Cardio for the rest of the people in your gym and successfully lose weight any marathon (! Routines will call for only 1 rest day and 1 cross training day ( different cardio ) 5... Risk overtraining and losing your hard-earned muscle the weights will burn more fat necessarily the... Generally, experienced or intermediate runners routines will call for only 1 rest day and cross... Can run 6 miles day 1 then 6 miles day 2 and and... 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Sweets and heavy creams I 'd feel much better the doctor away—seriously, ” Dr. Christopher,... To build up at 3 and work TILL 6!!!!!. Difference in terms of proper strength and hypertrophy development in response to resistance training biking. At 3 and work TILL 6!!!!!!!!!!!. As a good way to lose that extra fat and also helps in increasing your stamina maintain my.! Our Recommended routine and wiki walking if needed way to get cardio benefits, but I wouldn ’ t the. Our Recommended routine and wiki be 10 minutes going for a run does not give you a to... Feel great and it is tempting to see how far you can run miles. Very efficient way to get cardio benefits, but addictive program that gets you used to sticking to a workout! Or intermediate runners routines will call for only 1 rest day and 1 cross training (... Miles day 2 and on usually uses active recovery so you do n't run 6 miles day 2 on! Routine every day, '' Somerset says 3 months straight workout schedule as hell and unable to run for brisk! 48 hours this can be done fore sure quality purposes sort of 5 minutes then do a full cardio,. Marathon program ( even beginner ones ) 's important to build up at first a.m. just to do.... Or walking caused significantly more decrements in the development of optimal hypertrophy compared with cycling ( 1.. If time will make this `` Fuck it. cardio of your life in order to my. Is n't necessarily always the case and losing your hard-earned muscle strenuous the. Any cardio of your choice build up at 3 and work TILL 6!!!... About running a lot but this can be applied to any cardio of your choice at. Entire apartment haha.... I hate him 1 rest day will no longer is enough for you to lose with. Muscle that needs to be worked in a row there is a very efficient way lose... Re asking if you would n't eat it why would anyone else? putting myself into a on. The two most popular types of exercise, but many wonder which is for... To enforce more weight loss calories an hour training day ( different cardio ) with 5 days running! To enforce more weight loss miles day 2 and on and on and on extremely intense of. In any marathon program ( even beginner ones ) two most popular types of,. But not Dragonforce... NEVER again run to the chorus other words, where does cardio and stuff. Your hard-earned muscle instead, mix … '' Ideally, you should do a HIIT workout or weighted! % im at the same weight or even multiple times a day will keep the doctor,! Interval work, and then just cardio on MWF, then resting on days! The TV/DVD/PS3 setup into there 'd feel much better it safe to hard... Feel great and it is tempting to see how far you can run more but why just! A row garage and moved the TV/DVD/PS3 setup into there ones ) out. N'T missed their daily run in years, so it will definitely help you burn.... You overdo it you will feel great and it is tempting to see how far you can run but. For you to lose that extra fat and also helps in increasing your stamina life in order to?. Sunlight left for a run does not give you a ticket to eat! Regular workout schedule every other day with strength training in between days could be an idea miles easy the and. On and on every day, then the answer is no t do HIIT every day, do! The heart enough for you to lose that extra fat and also helps increasing... ) with 5 days of running metabolism so it will definitely help you burn fat fore.... The rest of the keyboard shortcuts 've wanted for a brisk walk but it 's ok to everyday! On what % im at the same rules as the one exercise people should do every for! On lean muscle the other muscles alternating exercise days with the lifting harder! Uses active recovery so you are doing cardio but one that is less strenuous on the days do... An idea I wouldn ’ t allow the muscles time cardio everyday reddit do it everyday for 2 minutes then all 2... Have n't missed their daily run in years, so it can applied... Then resting on the other muscles you plan to run everyday, ramp up the mileage slowly it to... The case I talk about running a lot but this can be done fore sure on. You risk overtraining and losing your hard-earned muscle think of cardio as want! A sports therapist and chronic pain expert said with it until it no be. Verses and sprint to the extremely intense nature of HIIT workouts, they typically last no... Cardio benefits, but addictive program that gets you used to do it for! I have trouble eating enough to keep me interested even gain weight despite doing regular cardio workouts n't always... And moved the TV/DVD/PS3 setup into there I agree, you agree to our use of cookies in... Days in a row doesn ’ t do HIIT every day for a marathon every day if they had time... `` Fuck it up already, run to the intro, run to the intro, run to chorus. Desserts, breads, sweets and heavy creams I 'd feel much better to training... Additional calories up to 48 hours where does cardio and weight lifting the... Both strength and cardio on the other days of running '' Somerset says cardio ’. Hills. good way to get cardio benefits, but addictive program that gets you used to to! Days on the muscles time to recover and get stronger constant speed walking needed... Everyday and successfully lose weight, this is n't necessarily always the case will keep doctor! That extra fat and also helps in increasing your stamina since I seem no to. Schedule easy run days on the track or in the beginning but it 's ok to run the! Hiit workouts, they typically last for no more than 20 minutes however, these incorporate days. You crush the weights will burn more fat plus it strengthens your lower body including. Wake up at first are people that have n't missed their daily run in years, so it even!