What cardio do you do?
Discussion
ewenm said:
Sometimes. The running is done over 7 days. A 10 mile tempo run at lunchtime is just under an hour. It'll take me a while to get used to the cycling mileage though.
In the past I've done 100 miles per week running fitted round a job (but no family or cycling back then).
In the past I've done 100 miles per week running fitted round a job (but no family or cycling back then).
That is seriously quick. Like, British record quick.
It really isn't. The British record is 46:02 for 10 miles on road. Most decent club runners can go sub-60 for it. Thanks anyway though 
Apologies for repeating myself from another thread but I'm part way through a ten month challenge to lose six stone in weight across ten months.
Basics are just over 40 minutes of cardio and 20 minutes of weights, three or four times a week combined with sensible eating following the Slimming World plan.
So far so good. I've lost almost three stone since October 4th, this is my cardio stats.
10 minutes on a reclining exercise bike, two different levels, burns approx 90 calories and distance travelled about 3.3km
10 minutes on a cross trainer, same level throughout, burns approx 110 calories, distance travelled about 0.4km
15 minutes on a treadmill; 5 minutes walking at 5kmh, then alternate mins walk at 6kmh, minutes run at 10kmh for ten minutes; burns approx 220 calories, distance travelled about 1.8km.
5 minutes on an arm bike, same level throughout, burns approx 60 calories, distance travelled about 1.5km.
500 metres on a rowing machine, against the clock for fun. First time was 2 mins 23 seconds, best time so far has been 1 mins 58 seconds.
Basics are just over 40 minutes of cardio and 20 minutes of weights, three or four times a week combined with sensible eating following the Slimming World plan.
So far so good. I've lost almost three stone since October 4th, this is my cardio stats.
10 minutes on a reclining exercise bike, two different levels, burns approx 90 calories and distance travelled about 3.3km
10 minutes on a cross trainer, same level throughout, burns approx 110 calories, distance travelled about 0.4km
15 minutes on a treadmill; 5 minutes walking at 5kmh, then alternate mins walk at 6kmh, minutes run at 10kmh for ten minutes; burns approx 220 calories, distance travelled about 1.8km.
5 minutes on an arm bike, same level throughout, burns approx 60 calories, distance travelled about 1.5km.
500 metres on a rowing machine, against the clock for fun. First time was 2 mins 23 seconds, best time so far has been 1 mins 58 seconds.
In the gym, I do as little cardio as possible as I find it incredibly boring and monotonous. I do however before each gym session still do 10mins on the treadmill, rower or skipping to warm up and stretch as it's so important for me to remain flexible for tennis.
Last month, just to change up I did morning spin/cardio before breakfast (once a week) which really helps to strip the fat off. I do enough cardio all year round with 4/5+ hours of tennis a week from spring to November either playing club matches, on court drills (footwork, plyometrics and technical work) and practice hitting sessions.
Throughout the year, I do take a week's break from tennis once every 4/5 weeks to do other sports just to vary things such as cycling, swimming, football or basketball just to keep my body guessing.
For me this keeps it fun and challenging and prevents things from going stale. I'd rather swim in a pool full of pirannas than to just do endless cardio on a treadmill or ellipical every session all year round.
Last month, just to change up I did morning spin/cardio before breakfast (once a week) which really helps to strip the fat off. I do enough cardio all year round with 4/5+ hours of tennis a week from spring to November either playing club matches, on court drills (footwork, plyometrics and technical work) and practice hitting sessions.
Throughout the year, I do take a week's break from tennis once every 4/5 weeks to do other sports just to vary things such as cycling, swimming, football or basketball just to keep my body guessing.
For me this keeps it fun and challenging and prevents things from going stale. I'd rather swim in a pool full of pirannas than to just do endless cardio on a treadmill or ellipical every session all year round.
For me - I started with diet changes and walking about half an hour every evening after (office based) work.
A month or so later I joined a gym, with a mixture of cardio for calorie burning / warm up and down, plus resistance training, two or three times a week.
Then a couple of months later I started kickboxing classes - (quite intense cardio) twice a week.
I also walk quite often and swim occasionally, as well as being careful about not eating too much sugar and saturated fats (though cheese and alcohol are still my biggest enemies!).
I've lost a stone and a half (from about twelve and a quarter to ten and three quarters) in three months! And my body and mind are both in much better shape!
A month or so later I joined a gym, with a mixture of cardio for calorie burning / warm up and down, plus resistance training, two or three times a week.
Then a couple of months later I started kickboxing classes - (quite intense cardio) twice a week.
I also walk quite often and swim occasionally, as well as being careful about not eating too much sugar and saturated fats (though cheese and alcohol are still my biggest enemies!).
I've lost a stone and a half (from about twelve and a quarter to ten and three quarters) in three months! And my body and mind are both in much better shape!
Walk the dog for an hour a day, might start back with some light jogging again but that involves buying inserts for my running shoes (still have them) to correct my gait post injury. Lots of body weight exercises in the gym currently following the 10-9-8-7-6-5*5 principle and a decent hiit routine on a Wednesday. Swim on a Friday as a treat. Karate 2-3 times a week (more practice in the studio at the gym too) try to go bouldering once a week. Surprised nobody else has mentioned sex yet too so sex, although by Friday I'm knackered so lie there like a sack of spuds. Other than that I try to eat well. Not easy as living with a diabetic as she has to carb up at every meal it seems (still learning about diet as she's only been diagnosed for a few weeks)
On cardio days, I do a good run on the treadmill, trying to best the distance/speed from last time, constantly pushing myself to beat my pb every cardio session, I then go and do 3x20 press ups and 3x20 weighted sit-ups and 3xplank till failure.
I do want to try and beat the Royal Marines fitness test which is something I'm aiming for at the minute.
Complete 1.5mile run on a treadmill in 12.5 minutes.
1 minute rest
Complete 1.5mile run on a treadmill in 10.5 minutes
60 press ups in 2 minutes
2 minute rest
80 press ups in 2 minutes
2 minute rest
6 pull ups in 2 minutes, moment feet touch the ground and the test is over.
The runs I'm happy with and I could do 35-40 press ups in 60 seconds and an easy 40 sit-ups in 60 seconds, it's been a good while since I've done pull ups so will give them a try tomorrow.
I do want to try and beat the Royal Marines fitness test which is something I'm aiming for at the minute.
Complete 1.5mile run on a treadmill in 12.5 minutes.
1 minute rest
Complete 1.5mile run on a treadmill in 10.5 minutes
60 press ups in 2 minutes
2 minute rest
80 press ups in 2 minutes
2 minute rest
6 pull ups in 2 minutes, moment feet touch the ground and the test is over.
The runs I'm happy with and I could do 35-40 press ups in 60 seconds and an easy 40 sit-ups in 60 seconds, it's been a good while since I've done pull ups so will give them a try tomorrow.
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