While cardio does burn calories and helps aid in weight loss, combining it with at least two to three days a week of strength training workouts can increase the rate at which you lose weight. Now, if you MUST do all cardio, then I would answer it this way. only drawback is i am feeling a little weaker on my lifts, and just last night, my ankle felt like i twisted it, it was sore all day, i think its caused by all this new cardio that its not used to. As a general guideline, one or two cardio sessions per week should be enough to maintain your cardiovascular conditioning and keep your bodyfat gains in check while not slowing muscle growth. Currently I am weight lifting 3 days per week: Wed: full body. Hi guys, was wondering if doing cardio 7 days a week twice (once at gym then at home) while also doing some strength every other day is good or not? During the initial period, don't decide after 3 days "hey it's not hard, let me just do it 2x/day", because I think you'd want a benchmark about how you're actually adjusting to the 1x/day after a little while, rather than realizing you're burned out on 2x/day and getting discouraged. Try and set up something challenging that you can sustain and turn into a habit. The Advantages Of Training 3 Days A Week 1 – Greater Frequency. So I'm curious as to what Fittit thinks, and also, is my body going to get used to the same HIIT routine every day? Thanks for all the info guys/gals, this is what I was looking for. So on some days i just dont feel like eating this stuff and then i switch things out, but i allways try to remain within my daily calorie range. Thanks! When you do cardio 5 days per week, you enhance your cardiorespiratory and cardiovascular systems. Morning run + evening strength training works fine for me. Use cardio to improve your cardiovascular heath. Sign In. 01-26-2010, 02:20 PM #2. I have run twice a day before and gone to the gym for weights and some intervals but the two runs were very easy with my dogs, pretty short...like 20 or 30 minutes, a fair amount of stopping. I do different workouts everyday. I think its okay to use cardio as a tool to break through plateus or help shed those last stubborn lbs on a cut, but, dont rely on it for weight loss. I mean it'll depend on how long each session is for one thing. Although cardio exercise has many benefits, a 2017 study found that there could be risks associated with exercising intensely every day or most days of the week. How Much Weight Can You Lose With 50 Minutes of Cardio for Five Days a Week?. Focus on your diet for weight loss by maintaining a calorie deficit. Cardio can be effective whether it is done while you are fasted or not. “Doing cardio keeps your circulatory system working optimally helping you to recover faster…[and it] keeps your endurance up,” says Tamir. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Press question mark to learn the rest of the keyboard shortcuts. But what you have to realize is this: cardio isn’t enough to maintain good … If you're ready to commit to six workouts a week, the following tips — along with a trainer-approved exercise plan — will help you train safely and efficiently. Too much cardio can actually hamper your muscle gain by slowing recovery and burning up calories that your body needs for the process of building muscle. As menuitem said, if you can do it 7 days a week, then youre not going hard enough. I Think that's going too hard, you'll burn out fast and life will get in the way. It's pretty easy to burn off a shit ton of muscle with a cardio heavy routine like this. Exercising daily can make you susceptible to injury if performing high-intensity exercises.However, it also depends on your level of fitness. But doing cardio every day is fine if its not too hard. I've been able to push through it so far.. The first thing is the proximity of certain workout days, and the overall ordering of the split. Hello, looking for advice. As regards cardio, I will leave that up to you. If I try and hit it much harder than that I burn out, the weekend really helps get me restored and I actually look forward to my workouts. I will say that my cardio endurance improved more from running slower for longer rather than 2 shorter runs, that were still easy. I've been on that program for about 4 months now and have lost over 40 lbs. Your personal stats? Use resistance training to gain muscle and strength. How to Safely Work Out 6 Days a Week … I'm just worried about hurting my joints now, since I'm overweight. I lift in the morning, and then either do a short 20ish min jog, or if I don't have time in the morning, I will go on the stationary bike in the evening while studying or watching TV. Due to my schedule I need to keep my workouts to 3 or 4 days per week. Hi guys! This Monday will be my fourth completed week of 6 days of gym with only Monday off. 5-6 days a week with ATLEAST 1 full rest day, you need time to recover. I once trained every day (mix of lifting and cardio) for three weeks, and found my performance was falling, so I stopped. If we compare three days a week with the push/pull system for instance, you'll notice something interesting. I saw an old customer at work and he was jacked so we started talking and he works out 7 days a week now and has a totally different routine than me. Cardio: on most, preferably all, days of the week How long: aim for at least 30 minutes. (Hint: shoulders) Not sure if I should do the 7 days a week or do 5 days and 2 rest days or 6 days and then 1 rest day. Running that treadmill into the ground day after day really may not be helping your training overall because there’s more is to be gained by switching up your cardio routine. I do 1.5 - 2hrs of medium intensity cardio every day, for the past 40 days, seeing great results. Why not just ask, "can I do HIIT for the rest of my life?" :D. if you can do it, then go ahead and do it. The winning formula: the best way to feature HIIT in your exercise regime. Yeah, it may be sustainable depending on your intensity, but I dont think its worth it. Ok, sweet. Twice a day for a week you're going to burn yourself out and if your diet is not good, it won't change anything, Yea I luckily do have a healthy diet going also! As menuitem said, if you can do it 7 days a week, then youre not going hard enough. After a session of that then youre gonna need the rest. also, i train one muscle group per day, and workout 7 days a week. You're not doing HIIT... You're doing cardio intervals. Back in the day, Arnold Schwarzenegger made the switch from a 3-day split to a 6-day training split. Here's an example of people doing 1 rep of REAL HIIT. Should I do cardio on the other days? Main goal is to get lean and lose belly fat and love handles. Some people insist you need a days rest, yet I can't help but think of runners who run every day. Good Health: It’s More than Just Cardio. This inefficient. I'm pretty extreme, it turns out, and I know not everyone can do it. Why not try once a day, 7 days a week, for a week or two and see how you feel before going to twice? I’m def lowering it down a bit and adding some strength training in there, 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. "Replacing even two days of cardio training per week with a resistance workout can reduce the physical stress your body has to deal with and can therefore restore your energy levels," says Smith. I lift for about 90 minutes, 7 days per week and do cardio for 20-60 minutes 4-5 times per week. THINK LONGTERM. http://youtu.be/--OJNjnbHaA, 7 days a week? Will you be able to sustain this level of activity longterm? Workout Routine: 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. So I've been looking around and reading about it, seemingly with mixed messages. Gottschall recommends that you only introduce HIIT after at least six months of consistent exercise, doing a mix of cardio and resistance training across five days a week. I've been hitting the gym every day starting like 10 days ago, and have been doing the hiit for 4, today will be 5. Day 7 : Back (Thickness) Our 6 day split is starting to shape up, but we still have to consider a few more things. When in doubt, 30 minutes of cardio most days of the week is a good rule to follow. Cardio. So yeah, go for it. If your cardio is light, you should do 300 minutes of it per week. I can't help but think that 60 minutes of HIIT means it can't be very intense. Height is 5 foot 8 and weight is 198 pounds and I am a male! Otherwise I would switch up the routine so you're not doing the exact same thing everyday, but if your body has no complaints you should be fine. Running every day may not leave you feeling great in a bikini, but strength training even just a couple days per week can lead to big results. Not sure if I should do the 7 days a week or do 5 days and 2 rest days or 6 days and then 1 rest day. I will say this. 3 days a week cardio and weights. The sweet spot will be something that makes you feel energized and not depleted. It depends on how heavy your cardio work is. When you do a 7-day split, you can spread your exercises out more thoroughly and effectively work your body every single day of the week. I also do some strength exercises with kettlebells and dumbell exercises also every other day. 2/6 being HIIT, 1 low intense and then the other 3 are moderate. Is 7, 30 minute a day workouts per week an overkill. Well it's elliptical. Here’s the thing: many workout programs combine shoulders and legs in one day, or back and triceps exercises after legs. You decide if those minutes get spread out over 7 days or if they are done in some other way that your schedule accommodates. It takes time to get used to any workout so if you aren't used to working out or cardio I would suggest doing a lot less so you can acually establish a routine. 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. I do weights 6 x a week PPL program and then 30-40mins cardio in the mornings 3 x a week for weight loss. Originally posted by KINGKONG69 ive been doin 40-60 minutes of treadmill, 6 days a week now for 3 weeks, and i have lost a solid 5lbs of fat. For me (office worker) biking to work a few days of the week + an intense 45 min lift 5 days a week over lunch is perfect. It’s imperative that I note that a 6-day training split isn’t for the gym newbie. 7 days a week might be a bit much IMO. I do cardio just about 5-7 days a week and weights usually 2-3 times a week. With the benefits listed above, it’s easy to see that doing cardio for 30 minutes a day can be greatly helpful to your physical, mental, and emotional health. Take a second and try to think of a reason why. It was fine but you can’t go all out. Press question mark to learn the rest of the keyboard shortcuts. Although a newbie’s recovery time might be faster than that of a seasoned lifter, there are some things that just need to be broken in slowly. Chest + Shoulder day should not be too close to back day. is this too much, should i switch things around. Main goal is to get lean and lose belly fat and love handles. Hi guys, was wondering if doing cardio 7 days a week twice (once at gym then at home) while also doing some strength every other day is good or not? If you really feel like you could back to it the next day, then you know youre gonna have to go even harder your next session. After a session of that then youre gonna need the rest. You could run in the morning and take a walk in the evening for instance. I push the machine to the point where I'm going all out. If your cardio is moderate, you should do 150 minutes of it per week. I’m actually just gonna do 6 days a week, 1 rest. I plan on doing Hiiit 3 days a week. Sign in anonymously . Tamir advises those of us working out five days a week to add cardio to our plan two of those days. The first thing to remember is that HIIT is not for everyone. I've taken up doing HIIT on the elliptical, and am glad I'm able to make myself go every day, sometimes even twice. I'm an athletic person, played football in HS (4 years out now), and I have a pretty resilient body that's not injury prone. ... Each week, adults should get 150 to 300 minutes of moderate activity or 75 to 150 minutes of vigorous activity. Seems like I should be doing this outside just running, as it doesn't seem to be practical in the gym. Really? I usually did 30 minutes of low cardio on the other days running 6.5 mph Should I cut down and just do hiit and lift or should i include the other cardio for the remaining 3 days. The two months or so before that I was doing 5, and before that 4 for maybe 3 months additionally. A proper HIIT routine should have you knackered in around 20 minutes or less. Some people prefer to do cardio every day before a workout. All else being equal, the more you can disperse your training volume over a greater number of sessions, the better you're likely to do. How to Structure Your Week Cardio. HIIT should be an all out, balls to the wall, nearly vomitting when done workout. if you can do HIIT 7 days a week, you're doing it wrong. Remember me Not recommended on shared computers . On day 3, we also work on forearms and calves, both of which are relatively small muscle groups which should be targeted twice a week. On day three, we do a full-blown core workout, and on day 6, a light one (7–12 mins). If you're doing 2 hours a day, I feel like you'd burn out. Typically, rest days aren’t necessary for light cardio. can you do cardio 7 days a week. Forgot your password? My legs are sore as hell today, after doing 50 minutes in two trips yesterday. I'll do 30-60 mins of it every day so far. I found I lose more weight when I take 2 rest days! If it's to lose fat, look in the kitchen, not sports. In the high interval I keep my speed over 12.. Is hiit meant strictly for treadmill/actual running? HIIT should be an all out, balls to the wall, nearly vomitting when done workout. If you really feel like you could back to it the next day, then you know youre gonna have to go even harder your next session. Also, due to my various join issues, I can not readily combine cardio activity with muscle building activity. If your cardio is vigorous, you can do as little as 75 minutes of it per week. You might be able to keep it up for 2-4 weeks. Control your diet for weight loss. I was wondering if doing cardio 7 days a week for twice daily (once at gym and once home) is not good to do? Think of a weight lifter who is lifting 4-5 days a week and does cardio 2-3 times per week. For more intense cardio, like High Intensity Interval Training (HIIT), Orangetheory or another intense bootcamp, three 25-30 minute sessions per week would be enough. http://youtu.be/xU6jMMp2u7s, Here's an example of an idiot doing what they think is HIIT, but they are wrong because they have no clue what HIIT is. Example: back and biceps on Monday, Tuesday is chest and triceps, Wednesday I do legs and back and I do abs and cardio in all the workouts. Fifty minutes of cardiovascular exercise, five days a week, might seem like a significant time commitment, but it's impossible to understate the importance of exercise on your health. I’m 18, go to the gym 7 times a week for 3 hours average and I watched a video in which you were saying it’s bad to workout 7 times a week. Well, it depends on safety considerations, your workout goals, and even your age. If you start to burn out, obviously take a rest day. Why The 7 Day Split Works. Your body is very good at adapting to the demands put on it. Usually an hour or hour and a half a day, I think I’m gonna add in one rest day, I find it really hard to cut weight with lots of cardio because it makes me so much hungrier than strength training, I recently tossed on 4-6 sessions a week of low intensity cardio and I am so damn hungry that I am struggling not to eat all the calories that I am burning, That’s weird because I rarely get hungry after my cardio haha I could just be different. Monday: Play intense racquetball 2x a week and still do the cardio on top. Now and have lost over 40 lbs activity or 75 to 150 of. Days a week to add cardio to our plan two of those days - 2hrs of intensity! Then go ahead and do cardio 5 days per cardio 7 days a week reddit and still do the cardio on.! 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Your workout goals, and before that I was doing 5, and the overall ordering of the week a! 30 minutes thing to remember is that HIIT is not for everyone routine like this not.! With only Monday off Each session is for one thing performing high-intensity exercises.However it. Monday off push the machine to the point where I 'm pretty extreme, it also depends on level! After doing 50 minutes of HIIT means it ca n't help but think of a weight lifter is., adults should get 150 to 300 minutes of it every day, I train one muscle group day!