20240129 Day 659 Part-3 - FAQ: “How Much Cardio Should I Be Doing?” The Full Length Version
20240129 Day 659 Part-3
-
FAQ: “How Much Cardio Should I Be Doing?”
-
I saw this Short where MPMD Derek was on some Podcast and the guy on the Podcast said something like, “I can’t lose weight. I train 5x (I think he said) time a week. I do 20 minutes of cardio…”
-
Ok. I’m stopping there because that’s what I want to focus on. Here’s the thing folks, “20 minutes of cardio…” What exactly does that mean? I interpret that as at best, a jog on the treadmill at an 10-15 minute mile pace, or at worst just walking, maybe on a slight incline.
-
What you have to consider is the concept of raw stimulus magnitude. That “cardio” isn’t either hard enough OR long enough to have a robust enough training effect. It’s “burning calories” sure, you’re expending energy but not that much for the time investment. For the 2-300 calories you expended at most, you could just not eat 2 slices of bread for instance, have 20 more minutes in your day and have the same net result 🤷🏿♂️
-
If you’re going to invest time training, train for a specific adaptation. If you’re going to only invest 15-20 minutes for conditioning, sprint! Pull/push a sled! Do a loaded EMOM or any number of intensification methods to increase training density.
-
Conversely, if you have time but want to sham and just walk/ruck/move at zone-2 or below, it’s got to be for longer time domains to get a training effect. If the intensity is low, duration has to be high and vice versa.
-
So now that we’ve defined what’s actually going to be worth our time, how much of it should we be doing?
-
The simple answer is however much you can recover from. The shorter, more intense sessions like sprinting will also generate a ton of fatigue. They will also have a more robust training effect so 1-3x a week is probably plenty for anyone who isn’t a speed oriented athlete of some kind.
-
Conversely, zone-2 type training is easy to recover from after acclimating to it so 3-5 days or more is a good idea depending on how you feel like managing your training time. I’ve personally found very robust adaptations from daily Zone-2 but I don’t recommend that for everyone.
-
I DO recommend walking everyday for everyone, to the tune of 9000 steps or roughly 4 miles cumulatively throughout the day.
-
If you enjoy my content or find it useful, subscribe to my YouTube, link in my bio👇🏿👇🏿👇🏿
-
Stay in the fight 🇺🇸🇰🇪
-
#education #science #bodybuilding #work #travel #longevity #selflove #selfcare #ptsdawareness #mentalhealth #workout #military #conditioning #consistency #arizona #family #gym #strength #nutrition #warhammer #40k #hawaii #training #body #mindset #texas #gains #abs #muscle #health
-
2:05:26
TimcastIRL
2 hours agoTrump NUKES IRS, Mass Fed Layoffs, Democrats REVOLT Over 200k Layoffs w/Roma Nation | Timcast IRL
72.9K53 -
LIVE
Talk Nerdy 2 Us
1 hour ago🔥 Talk Nerdy 2 Us – Feb 14th: THE INTERNET IS ON FIRE! 🔥
722 watching -
1:39:03
Roseanne Barr
6 hours ago $2.99 earnedAdam Carolla! | The Roseanne Barr Podcast #87
54.6K14 -
1:29:04
Glenn Greenwald
6 hours agoTrump, Vance & Musk Announce a Radically New Foreign Policy Framework; Prof. Norman Finkelstein on Gaza's Future, the Cease-Fire Deal & Fallout from the U.S./Israeli War | SYSTEM UPDATE #407
77.8K60 -
4:15:00
Nerdrotic
8 hours ago $4.85 earnedCaptain Falcon America REVIEW, Disney Ending DEI? Rings of Power RETURNS | Friday Night Tights #341
141K21 -
9:34:03
FusedAegisTV
15 hours agoMario Galaxy, Batman, Real Talk/Politics, & MORE - V-Day 💗 Friday Variety Stream!
16.9K1 -
1:10:49
Vigilant News Network
4 hours agoRFK Jr. Drops a Stunning Announcement | The Daily Dose
38.5K19 -
49:49
Candace Show Podcast
7 hours agoEXCLUSIVE: Blake & Ryan’s Desperate Legal Strategy Exposed! | Candace Ep 147
156K121 -
1:32:20
2 MIKES LIVE
4 hours ago2 MIKES LIVE #180 with guest Kyle Rittenhouse!
33.8K2 -
9:40
Tactical Advisor
10 hours agoBest Home Defense Shotgun Build | Genesis Gen 12
31.2K