Effects on the Brain: 30 minutes versus 60 minutes daily

aquareef

New member
Hey AM,

I've been reading a number of things about cardio, from cardiac output training to HIIT to just plain walking.

What I haven't been able to find though (at least not with any sort of evidence beyond "it just is") is anything on the effects of duration.

Specifically I'm talking about cardio that is done within the 130-160bpm heart rate range (assuming someone is between 22-28 years old), so cardio for heart health and general recovery. Not flat out running to catch a runners high or anything above 160/170bpm.

So now that i've set the parameters let me get to the point: has anyone seen anything relatively concrete about how much more effective it is to
perform 30 minutes of cardio in this range per day versus doing 60 minutes per day in this range?

Even more interesting to me is whether 30 minutes twice a day would have a greater effect than both 30 once and 60 in one sitting since some things point to multiple sessions eliciting a greater effect and given many of our schedules it's often easier to break it into chunks if possible.

I ask because even when i'm getting less sleep than usual, continuing to work out helps with energy and continuing to do cardio helps even more with maintaining focus whether it's reading on a pc screen or a document in my hands. I want to know if 30 minutes a day is going to give me all the benefits i can get, or if 30 minutes in the morning and 30 minutes later at night is going to have greater benefits (without significant diminishing returns, of course).

Hoping one of you guys has some articles, especially studies, under your belt or in your recent history about this - i'm up for some reading.

Thanks for reading my post either way.

TLDR; " I want to know if 30 minutes a day of cardio for aerobic development (not above 160/170bpm running for example) is going to give me all the mental/daily energy and focus benefits i can get, or if 30 minutes in the morning and 30 minutes later at night is going to have greater benefits (without significant diminishing returns, of course)."
 
Cardio for everyone is different what works but I have to enjoy it. I like treadmill 2 mins 7 mph 2 mins 3.5 mph rinse and repeat 20 mins during slow time check heart rate at adjust speed as needed but good fat loss and not boring and doesn't make me want to die even on leg day. But I mix in rowing and stationary bike
 
I agree it doesn't really seem to matter what mode of cardio you're doing as long as you're not bored to death and your heart rate is in range.

Do you notice anything different, or beneficial, when you do that 20 mins of cardio once a day versus twice a day?

What about doing it once (or more) a day more times in a week than you usually do...like 5 times next week instead of the usual 3 times a week you do it?
 
Tabata is on the other side of the spectrum closer to HIIT. It basically is HIIT really given the way most people perform it, because very few people can readily perform at the required intensity to actually do tabata as the Japanese did in the study that made it a thing to begin with.

HIIT is great, but it definitely hinders my recovery for lifting weights so i'm not a huge fan personally. Lower intensity cardio like i described above actually helps me recover faster for the next lifting session though, which is why im wondering what kind of diminishing returns, if any, apply to doing two separate 30 minute sessions instead of just one.

My diet takes care of body composition pretty nicely.... so to clarify, I don't really care about fat loss or building muscle im looking for info on the mental benefits (which can translate to greater overall energy throughout the day) and ability to focus above baseline.
 
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