How much cardio while on Trimax?

pcn · 01-03-2005, 02:09 PM

Can you do too much cardio while taking Trimax? If I was doing cardio 3 times weekly, is increasing to 2 on 1 off, too much? Could I increase the number of days, or is it better to increase the amount of time per day? Since I'll only be taking it 3 weeks I want to maximize the benefits, but I've also heard much about the lethargy it causes. I'll be taking MDien with it to try to preserve as much muscle mass as possible. Thanks.

Lean One · 01-03-2005, 02:56 PM

Before you get an answer, what intensity and duration are you training at? These are important variables to know.

pcn · 01-04-2005, 08:56 AM

Quote:

Originally Posted by Lean One

Before you get an answer, what intensity and duration are you training at? These are important variables to know.

Im sure its a basic question, but how do I quantify intensity? Heart rate? If so, 20-30 minutes every morning at pulse rate of 140-150, 39 years old.

Lean One · 01-04-2005, 11:11 AM

Quote:

Originally Posted by pcn

Im sure its a basic question, but how do I quantify intensity? Heart rate? If so, 20-30 minutes every morning at pulse rate of 140-150, 39 years old.

Ok, My philosophy is steady state low intensity cardio for dropping fat. You'd be ok if you tried to keep it at the lower end of the range you gave. You really should up the duration to 45min to 1hr though. You're quitting your workout just when you body is starting to burn fat efficiently.

pcn · 01-04-2005, 03:13 PM

So by lower intensity you mean 130 or so? How do you calculate the number? I think I've seen "200 - age" to get 80% of max, but that seems a pretty rough calculation. If there is a site you know of that has more info on this so I dont keep worrying you with basic questions, that would be great. Thanks again for your replies.

Lean One · 01-04-2005, 04:49 PM

Quote:

Originally Posted by pcn

So by lower intensity you mean 130 or so? How do you calculate the number? I think I've seen "200 - age" to get 80% of max, but that seems a pretty rough calculation. If there is a site you know of that has more info on this so I dont keep worrying you with basic questions, that would be great. Thanks again for your replies.

You're not worrying me. To calculate you APMHR(age predicted max heart rate) use 220 - your age. that will be maximum intensity. X .65 will give you 65% of that. So,if you're 39 then 220-39=181x.65=117.6. In light of the #s I would reccomend you try to keep your heart rate around 120bpm. This will burn fat more eficiently and spare glycogen during the workout.

Again, you are not a bother. our slogan here is Learn Teach Lead. Absorb the knowledge and pass it on.

pcn · 01-04-2005, 05:18 PM

Thanks again! I will try the lower rate tomorrow AM. At 140-150 I'm starting to feel like I'm doing something; lower and it seems like I should be trying harder. I'll give the lower rate/longer duration a try.

Lean One · 01-04-2005, 06:02 PM

Quote:

Originally Posted by pcn

Thanks again! I will try the lower rate tomorrow AM. At 140-150 I'm starting to feel like I'm doing something; lower and it seems like I should be trying harder. I'll give the lower rate/longer duration a try.

I know it seems like you should be working harder, but what some don't understand is that aerobic fat burning is best utilised for low intensity extended duration exercise. Doing this consistantly will train you body to become more efficient at burning fat. Changes will happen at a cellular level over time. Training at higher intensities forces the body to rely more on anaerobic energy pathways. the end result is you'll burn less fat and more sugar.(glycogen)

lololol · 01-10-2005, 07:53 AM

what about doing 'steady state low intensity cardio' immediately after weight-training workout, should I still shoot for 45 mins or can I get away with a shorter duration (say 30 min)?

Lean One · 01-10-2005, 08:41 AM

Quote:

Originally Posted by lololol

what about doing 'steady state low intensity cardio' immediately after weight-training workout, should I still shoot for 45 mins or can I get away with a shorter duration (say 30 min)?

45 is the minimum in my book. Again, It's the extended duration at the propper intensity that will signal your body to make the cellular changes that lead to greater fat burning capabilities.

Enigma76 · 01-10-2005, 08:50 AM

What about HIIT LO? I always was under teh assumption that HIIT was the best way to burn fat? Obviously you're one of the most qualified in this area (being a trainer) so I'd like your viewpoint on HIIT as well (either on trimax or without) as an alternative.

Lean One · 01-10-2005, 10:06 AM

Quote:

Originally Posted by Enigma76

What about HIIT LO? I always was under teh assumption that HIIT was the best way to burn fat? Obviously you're one of the most qualified in this area (being a trainer) so I'd like your viewpoint on HIIT as well (either on trimax or without) as an alternative.

I'm not knocking HIIT per se, It's just a method I seldom use. When I was studdying for my Intrafitt cert, We went into great detail regarding the physiologic response to low intensity cardio in the presence of optimal nutrition. It is the method I use and recomend to my clients. It's what I have the most knowledge and experience with. I don't doubt that HIIT works, but I feel that it requires a difrent aproach Nutritionally.Also, the physiologic response to HIIT is difrent and cuases the body to use difrent pathways to burn calories.That's a big reson why I steer away from it.Trying to incorperate both methods into a cardio program sends mixed messages to the body IMO. I like to keep everything consistant.Make sense?

Enigma76 · 01-10-2005, 10:28 AM

Indeed it does make sense. I wasnt aware that nutritional differences could impact training differences in cardio as well (but honestly now that I think about it, why shouldnt it?)

Is it possible that the body would gain a "resistance" almost to one type of training after long periods of time? Do you think it would be best to alternate types of cardio say, every couple months? I find that this works the best for lifting, every 8 weeks or so switch up my program. Sorry for hijacking, this just piqued my interest.

**jweave23** · 01-10-2005, 10:43 AM

Again I'm with Lean One (and Bobo is a practicer of this as well I believe), lower intensity and longer duration cardio should be more efficient at burning released fatty acids. I believe HIIT cardio is efficient at releasing fatty acids into the blood, but does not take into account the time required to burn them effectively, that's my take anyway

Lean One · 01-10-2005, 11:19 AM

Quote:

Originally Posted by Enigma76

Is it possible that the body would gain a "resistance" almost to one type of training after long periods of time? Do you think it would be best to alternate types of cardio say, every couple months? I find that this works the best for lifting, every 8 weeks or so switch up my program.

No. It doesn't nesesarily work that way. When you perform low intensity cardio the way I describe, your body will respond by increasing mitochondrial density inside the muscle cells. Optimal nutrition will provide the nesesary substrates required to oxidize fat. These 2 things together over the long run will cause your bodys' fat burning capacity to increase both during and after exercise 24/7. I have even found after years of doing it this way that my body is so efficient at burning exess fat and calories that it allows me to get away with more burgerking and chineese than i care to admit.

That's fine for maintenance or bulking, but when I'm cutting, I clean it up and increase cardio and the fat just flies off. No supps needed.

**glenihan** · 01-10-2005, 12:04 PM

i love HIIT, but i don't start doing it until around May, i use low intensity from march until then, HIIT works very well, but you can't over do it and the nutritional needs are totally different from low intensity cardio
they both work well although for me personally i like HIIT better, 10 minutes compared to 45 minutes is no contest in my book, i'd rather be in horrible agony for 10 minutes then bored outta my mind for 45

houseman · 01-10-2005, 12:22 PM

Quote:

Originally Posted by Lean One

Ok, My philosophy is steady state low intensity cardio for dropping fat. You'd be ok if you tried to keep it at the lower end of the range you gave. You really should up the duration to 45min to 1hr though. You're quitting your workout just when you body is starting to burn fat efficiently.

Unless of course he's going it following a weight training session.

Other than that I agree with you. I prefer 45-60 mins at a slower intensity.

on a side note... bought a recumbent bike over the holidays. Best way to do your cardio? Xbox and bike! I never knew an hour could go so fast!

cr4ytonic · 01-10-2005, 12:43 PM

Quote:

Originally Posted by houseman

on a side note... bought a recumbent bike over the holidays. Best way to do your cardio? Xbox and bike! I never knew an hour could go so fast!

That is an amazing idea.