A bit about cardio
Since few of you bit on my “A bit about Dr. Phil” blog, I’ll assume you have no sense of humor or idolize the man. Seriously folks, lighten up and take a stab at the paunchy ole’ bastard. It’s fun. He’s like a big gooey rubber doll that you want to hit rather than have sex with…and he has a big head, too. What more do you want?
You know, I’m pretty sure I just lost most of my Christian readership. I ask for your forgiveness, however — and now you have to come back. Still one cheek left, and that doesn’t include the lower cheeks. (Benefits of a theological education.)
I’m kidding of course. It’s a good time to mention this: my blog is not meant to be overtly offensive. Honest. I just write what I’m thinking, which is the art of good blog and the art of honesty. Most people hide what they’re thinking because they don’t have a blog I guess. I never have, even before blogs. Or rarely. Perhaps sometimes, like when meeting a girlfriend’s parents for the first time. Even then, I tend to push buttons without really trying. 10 is really about “10 in 10”, but it’s also about having some fun, being loose and having a few buttons pushed. It’s all in the master plan. There. Now you can read on.
So many of you (read: one) have asked about my cardio routine. I actually applaud Kay for the question, as it needed some clarification. I might as well have been speaking in Italian, which works for priests, but not for fitness blogs.
Actually…uhhh…yeah. Mr. Priest? That doesn’t really work except for, you know…rare exceptions. May want to change that and have a translator. Kinda…you know…not helpful.
You know, I’m pretty sure I just lost most of my Catholic readership. I ask for your forgiveness, however — and now you have to come back. Still one cheek left, and that doesn’t include the lower cheeks. (Benefits of a theological education.)
Heh. I’m repetitive.
125 beats per minute is just above my oxidation threshold (meaning you are burning fat slowly) but no where near the “lactate threshold”, which is where you’ve crossed over into both aerobic and anaerobic training.
Technical mumbo-jumbo: the lactate threshold is the point at which the rate of lactate production exceeds the rate of disappearance and lactic acid accumulates in the blood volume. We then see the ONSET of BLOOD LACTATE ACCUMULATION (OBLA).
I know, that bored the jacko out of me, too.
BINGO defines “lactate threshold” as the point where you’re burning SUGAR (in the form of blood sugar and glycogen stored in the liver and muscles) for fuel as well as fat. The higher the lactate threshold (the higher the heart rate), generally speaking, the more sugar is burned versus fat. Granted, you burn a lot more calories, but the key is where these calories come from.
The question is simple: burn sugar, burn fat, or burn both? The answer is a bit more complex. Hang in there. Bingo will make it all better.
Walking is the purest form of sheer fat-burning exercise I know — meaning that the energy required to walk briskly or moderately comes almost exclusively from stored body fat. Low-intensity cardio (like walking, glider, etc.) is defined as an activity that is prolonged in duration (30 minutes to 1 hour or longer) in which your heart rate (HR) does not exceed about 60-65% of your maximum heart rate (MHR).
There are a million opinions on the “MHR” deal. The most standard formula for figuring this out is simply 220 minus your age. Presto. Too bad it’s more wrong than The Kathy Lee Gifford School For Advanced Sexual Techniques.
You know, I’m pretty sure I just lost most of my Jewish readership along with the remnant of Christian members, and those who for some absolutely unknown (like “string theory” unknown) reason like Kathy Lee Gifford. For you, there is no hope. For the others — I ask for your forgiveness and…oh, crud…promise to give Hanukkah presents this year. (The benefits of Google and knowing a few Jewish folk.)
Heh. I’m overly repetitive.
So, what IS your MHR if “220-age” isn’t it? How did this vicious rumor get started? Did Britney dump Ken? Did Barbie have an affair with Brad? Does anyone read those toilet paper rags? If so, please leave my blog. I hate you.
God (and all others) bless.
First, where it got started — and this may be urban legend, but something tells me it’s urban fact. Some kid needed something nifty for his term paper and dreamed it up. No joke. That’s what I’ve been told, and I believe everything I read.
Actually, I really ‘do’ think that’s the truth.
Now, the kid got kinda lucky: if you’re the average person in average shape, this is a pretty close estimate. If you’re an athlete, it’s going to be way off.
The best way to know ‘for sure’ is to take a Balke Stress Test. However, I do not recommend it unless you enjoy a treadmill stroll into hell. You think I jest? I do not…ask anyone who has done it. I have. Let me tell you, it sucks. However, it’s very accurate at determining your ‘real’ MHR, assuming your heart doesn’t stop in the process. A comforting thought is that there are cardiologists and dudes with those “CLEAR!” thingies in the room with you.
That was supposed to be comforting.
Yeah, didn’t comfort me much, either.
Still, I found out in 2002 that my real MHR was 195, about 15 beats higher than the 220-age bit. So, when figuring percentages, this could mean something.
For now, “220-age” works well enough. Another idea is to simply train with a heart rate monitor (Polar makes the best) and notice when you’re at about a 7 on the 1-10 scale of effort. “1” being, “I am in a coma”, and “10” being, “OH…MY…G ——————”.
So, don’t go to 10. And for god’s sake, don’t do a Spinal Tap and go to 11. 11 is RIGHT OUT.
That “7” is about the range of your max training zone. Stay there or back it off just a tad when you want to hit “intense” cardio, which I’ll cover in a sec.
A “4-5” is where you want to be for sub-lactate threshold cardio. Again, this activity, when prolonged, burns a buttload of fat. Very little sugar is used in the process. That’s good. However, the other is good, too.
Check it: it take the same number of calories to walk one mile as it does to run a mile. True. Cross my MHR.
However, running that mile, assuming you’re not at an 8-11 on that scale, will result in more calories burned post-workout. The metabolism is revved a bit higher during intense exercise than moderate exercise. The result is a “spill-over” of calorie-burning magic.
Just not that much.
New evidence suggest that post-workout metabolic increases are pretty scrawny when it comes to the average cardio session. Every little bit helps, but honestly? I wouldn’t go out of my way to grab those calories unless you simply want to train for more endurance.
Here comes the nifty “Bingo Rules” bit: not only can you get the best of both worlds using my method of cardio, but you can also nearly double the post-workout metabolic boost.
Wanna know how? Great…send me money.
Kidding.
The cardio routine I laid out in my workout routine is already set up to do this.
First, take advantage of the sub-lactate threshold, which burns more fat than sugar but less calories per minute, by performing a moderate-to-low-intensity cardio session in a fasting state. I.E. no food, munchkin. Optimal — first thing in the morning after a cup of Joe and about 5 grams of an amino acid called L-Glutamine in powdered form. Or, “It will pass” — at least 2.5 hours after eating. Try for optimal.
Since blood sugar is already rock-bottom after an 8-hour fast, you don’t have to work your way through it to start burning fat faster — and that rocks. This has been ‘debated’ for years, but it’s a silly debate. Fasting cardio rules — and lower intensity cardio is far superior when it comes to preserving muscle tissue. Lactic acid is…well, just that. ACID. Doesn’t sound friendly to muscle tissue, does it? Well, it isn’t…that is unless the muscles get a bit of help from an old friend — ATP.
I’m trying not to go all ‘geek’ on you, but I kinda have to for a moment.
Mr. Leg produces lactic acid during its courtship with Mrs. Treadmill, or that sleazy Mrs. Squat. Mrs. Squat really does Mr. Leg in, let me tell you. Still, Mrs. Treadmill (this isn’t a bit geeky, eh?) can rev up the old lactic acid if Mr. Leg decides to love her long time.
The problem is, unlike that slut Mrs. Squat, Mrs. Treadmill give no rest for the weary. This drains ATP production, as ATP can only keep up for so long. “So what?”, you’re asking. Well, SO. Less ATP = less pyruvic acid. That stuff fuels the hermaphrodite Mr./Mrs. Mitochondria. That’s the part of the cell that gives you energy and burns stuff. Kinda important.
During intermittent lactate threshold exercise (such as weight training), lactic acid is BUMPIN’…that’s the burn you feel. However, thanks to rest intervals, ATP has a chance to regain its consciousness and keep the cycle of ATP/pyruvate/Acetyl CoA/mitochondria going without much in the way of damage. When you do NOT rest (as in during intense cardio for a long period of time), ATP cannot regain its composure and…well, you get hosed on the fat-burning front. You see, pyruvate is one hell of a fat-burning mutha.
So, do you see the sequence?
Neither do I…BUT…
The bottom line is this: weight training is good fat-burning activity because of the pyruvate connection, and a mass of other reasons. Intense cardio without rest, meaning well above the lactate threshold is not a good choice for burning fat. This is why you see obese marathon runners — seriously. The only ones who are not obese are those genetically cut out for it (pros) and people with very good metabolisms to begin with — or folks who can exercise a higher intensities without crossing that threshold. A lot of good marathoners who are lean never get their heart rates that high. This is not a “carved in stone” rule, but it’s at least an 80/20 principle you can bet on.
There are other exceptions. Guys like my business partner Tom Venuto swears by fasting intense cardio. He’s ripped, too. That works for him; doesn’t work for me except for brief periods of time. On the other hand, Roger Applewhite, personal trainer extraordinaire, swears by fasting low-intensity cardio and hits hard cardio only a few times a week. He too is ripped, and a lot happier in the mornings than Tom…one would suppose.
Walking or sub-lactate threshold cardio is great for fat-burning because it taxes slow twitch muscle fibers primarily. These suckers are ATP-converting, pyruvate-munching machines. They can go all day long without that ‘burn’. Bodybuilding and weight training primarily targets fast twitch muscle fibers, hence that burn from hell you get at the end of a hard set. You can also draw in the slow twitch, of course, but we’re speaking in broad terms.
Now, considering you’re hammering the slow twitch bad boys during your weight training session, it makes perfect sense to do a brief but intense cardio session after your weight training session. First of all, your HR is already elevated. Again, you’re well into “the zone” right from the get-go. Second, you don’t have to train as long, hence you preserve more of your glycogen (sugar) and muscle tissue. All you need to do is just wolf down a bit of protein right before the cardio session — carbs, too. Just enough to tide you over. This will not interfere with your fat-burning.
The major boon is the burning of free fatty acids that you released during your weight training workout. Some of these suckers are floating about and would love for you to spend them on the cardio slot machine. Go for it.
So, we have the best of both worlds:
- Low intensity cardio; known to be a pure fat-burning activity that does not interfere with muscle growth and improves both cardiovascular health and recovery, done on a daily or almost-daily basis — and radically improved by the fasting state;
- High intensity cardio; great for endurance, calorie burning, and fat burning; done after a weight training session as to not interfere with recovery and to minimize the time necessary to reap the benefits of the exercise. This is performed only 3-4 times per week.
There you go. Bingo’s cardio secrets for the world to use. I’m sure there’s some science geek who’ll correct a few things here and there, but the principles are rock-solid, just like your abs and butt will be once you delve into them.
Speaking of which, I had myself a nifty workout using these principles today. Hard training for back followed by cardio. I’ll work my way up to no more than 25 minutes of post-workout cardio, and near-daily bouts of lower intensity fasting cardio.
Just to make it that much more effective, I make sure I weight train about 2.5-3 hours after my previous meal. This is near-fasting, and really gets the fat-burning engines all hot and bothered. The only time this will change is about 10 weeks out from a photoshoot — and at that point, I’ll already be leaner than most people even want to be.
Now…send me money. {10}
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Comments (25)
Tammy said:
I am getting a little clearer on you cardio routine and the reasons behind why you do it that way. I have always had better results doing fasting cardio in the morning but am having a very difficult time right now getting my cheeks on that treadmill; not out of bed but to get exercising. I think I am anxious to get started on the ‘To Do’s’ for the day. Damn, shouldn’t exercise be the number l ‘To Do’ for me? Yes it is! It enables me to accomplish more during the day because I have more oxygen flowing throughout my body and to my brain, I feel EMPOWERED and congruent with my core values, I don’t waste precious time and mental energy on feeling guilty or ‘bad’ for not taking care of myself in ways that I know for absolute sure enable me to get to where I want to go! What I resist persists so JUST DO IT Tammy! Thanx, I needed that. Blessings
Posted on Nov 30, 2005 09:11 PM
janine hill said:
No internet yesterday but I am back in time for the cardio lesson,very important.
I was trying high intensity fasting cardio ala Mr Venuto but he is obviously a lot fitter than myself as it just makes me lightheaded or is that just because it is morning…..I digress , anyway am going to give mhr fasting cardio a go . Haven’t got anything to lose….except fat!
Cheers.
Posted on Nov 30, 2005 09:13 PM
Oldboy said:
Great blog Jon! I was just wondering about this today. I am 19 now, and when I was in 9th grade, and obese, I had to run in PE class, and tore something in my inner right thigh. Of course, being fat, and not moving except to get more pop tarts, I thought it had healed just fine. Even when I started my transformation, I did low intensity walks and everything was good, but once I lost most of the fat, now I am just gaining lean mass, as I made the mistake of not doing that first when I began losing fat.
Anyway… so I have been doing HIIT cardio, and man, it just has come to the point that it hurts way to much to run, and I could bike, but that’s just boring. And I enjoy Low Intensity faster cardio anyway! It’s a great time to get a listen for MPower. So I am going to continue LISS, and try the High Intensity post workout cardio, and even then, it wont be so hard on the stationary bike because my heart rate will already be pumping.
Posted on Nov 30, 2005 09:45 PM
Kay said:
Jon,
Thanks for the explaination (all of them).
I guess I’ll be doing low intensity cardio until I get permission to do otherwise. But at least I know WHY now and I have a plan for later too.
About the Dr Phil blog, sorry but as one of your Christian readers and someone who has also been the butt of some hurtful comments in my life I just couldn’t participate. Sometimes you go too far out on the limb for me, but I forgive you and love you and have faith that you’ll come back.
Speaking of forgiveness, I ask that now as I’m about to break my promise about no more digs on Oprah. Don’t you think Phil did the whole diet thing because Oprah felt the need for a long time to share every personal detail repeatedly about her yo-yo dieting? I mean after the first time, couldn’t she have just gone off in a corner somewhere and kept it private until she really accomplished something? Again there’s that american mind set, glued to the TV, to see what size jeans Oprah is wearing. Who cares? I care what size my jeans are and I’m humble enough to ask someone who knows their stuff what I should do and greatful enough to follow instructions by the way.
Posted on Nov 30, 2005 11:11 PM
Jon Benson said:
Thanks all!
To Kay:
This is a blog full of jokes that are less than half-truths. When you see a comedian, you know he or she is only being partially straight with you. The rest is just to make you chuckle.
I’ve been the receipient of more hurtful comments than I care to remember, but you know what? That’s a different animal.
I’ll give you a ‘perfect’ (ha) example: the Forbes review of my site.
In the same breath, they both praised the site (and gave it Best of the Web honors), but were pretty cricial of my…er…”navel” pics. They referred to me as “exibitionist extraordinare”.
I laughed myself silly over that! It was great being “roasted”. I really could care less if someone ‘roasted’ me because I know they’re only being partially truthful.
However, about Dr. Phil — I was being straight-up about the fact he should write on duck hunting before dieting. That’s just absurd, and I have no quams about (a) warning my readers about junk; and (b) making fun of the people who put out the junk.
That’s what that is all about. Just bear in mind I don’t really ‘feel’ anything for or against the people I talk about…just funny, or supposed to be.
I appreciate your forgiveness and your reading — “come back”, don’t know what you mean. : )
Now, as for the reasons he wrote the book — $$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$.
End of story. : )
Something for you all to keep in mind: I’m actually quite the softy in real-life, but this is about having some fun while shedding some fat. The fat part is REALLY serious; the other is REALLY not.
Except for Jacko…and those smelly Celtics.
Posted on Nov 30, 2005 11:39 PM
Alyson said:
Haha Bingo, I was trying not to smirk at your other Dr. Phil comments, but the ‘big head’ one got me :) And I forget where you made the comment (audio or in print) but SOMEwhere you mentioned not wanting to see Dr. Phil in a speedo, and I want to tell you I HATE you for planting that visual image in my head, believe me :)
(kidding on the hate you part, of course!)
A favor please? Could you re-write the cardio explanation again only finish with the Mr. Leg/hermaphrodite/sleaze/slut story line?? After they weren’t in the picture anymore, all I read was ‘blah,blah,blah….’ ;)
heehee
Posted on Dec 01, 2005 07:33 AM
Alyson said:
P.S. All you blog-readers, be sure to click on the link in Gary’s comment about tithing yesterday….too funny!!
I’m still worried about Gary being the Jontiff’s son, tho’….;)
Posted on Dec 01, 2005 07:36 AM
Greg said:
Yo, Pops…
So if I’m reading you correctly I’ve been doing things “bass-ackwards” (LOL, I learned that phrase from my “famn damily!!!!).
Until three weeks ago I never worked out in my life. Ever. Not even in public school PhyEd class…but I was really good at making it look like I was doing the required calesthenics.
Then I saw your web site (remember, last time I saw The Jontiff you were the poster boy for all “Before” pictures) and was inspired, motivated etc. Joined a phytness club, quit smoking, threw out all the Cheetohs in the house, etc. etc.
The phytness club membership included five complimentary half-hour sessions with one of the club’s “personal trainers” who, so far, has demonstrated the proper seating position for a few of the resistance machines, then stands by and counts as I do my reps. Hell, I’ve got ten fingers and toes so I could manage that myself. What he hasn’t covered is anything about nutrition, anabolic vs. areobic, MHR, lactic acid…in short, 99.95% of the info I’m slowly learning from your FOF book and this blog.
So let me know if I’m on the right track with my “routine”:
• Start with weight training first, then cardio. I’ve been doing the opposite: 10 minutes jogging on Treadmill Row with all the other ladies, then 10 minutes on the elliptical. (Sometimes I follow this with a few minutes on the rowing machine which, curiously, nobody else at the phytness club uses, but which makes my tingly bits tingle all the more!). After, it’s downstairs to hang with the sweaty dudes at the resistance corral.
• Resistance machines not as good as free weights? I like the feel of the machines, they really seem to target muscles and groups. Plus, nobody can see how much weight (er, how little) I’m actually pushing. But everything I’ve read on your site and others belittles the machines and praises good ol’ fashioned free weights. Why is that?
Thanks in advance for your reply. Am really enjoying this blog and starting to glean just a very small fraction of what I need to know to get healthy.
Yours in Kathy Lee,
-Greg
Hagen Dĺasz and Marlboro-Free for 25 Days
Posted on Dec 01, 2005 07:36 AM
Alyson said:
P.S.S. Oops Sorry, that’s GREG, Bingo’s son, not Gary….
Sorry Greg. Love the Jontiff…
Posted on Dec 01, 2005 07:38 AM
Lissa!!! said:
PHEW!!!! what a relief to hear that I dont have to kill myself first thing in the morning….I think thats why Ive been avoiding morning cardio…other than being sick…now I know I can just get up have a cup of tea and stroll on my treadmill for 30 min….it makes sense that one would think if walking a mile is good than running a mile is better…Im glad to know its not….well I know that it burns the same # of calories….but I was still telling my self in the morning…”self…get you butt moving” and the body just did not want to….so the self talk became negative….and I stopped my am cardio…woohoo now I cant wait to do cardio
day4
hugs
Posted on Dec 01, 2005 07:43 AM
Kellie said:
Jon,
I’ve been reading your blog since close to the beginning but have just now decided to post something. I’m glad to see you mention the myth of the MHR rule of 220 minus your age. I discovered this by accident 3 years ago when I got my heart rate monitor and did my normal HITT cardio. My heart rate was 195 at the end and I was 41. I was wondering why I hadn’t dropped dead since I did this work out 3 times a week. I had been giving myself my own personal stress test and 195 is my maximum and has been for the past 3 years. I did some research and found out how the 220 minus your age came about.
This formula was taken from a study of a bunch of men with advanced heart disease. They were given stress tests and heart rates plotted. These results were all over the chart but there were a cluster of them along a certain line. They came up with a formula to match the slope of the line that ran through the cluster and “BINGO” you have 220- your age.
Posted on Dec 01, 2005 08:41 AM
Kay said:
Jon,
Will I ever learn? I know you’re joking and that you are a softy. You are very giving and caring and ever so slightly wacked. What I meant “you’ll come back” is I know you’ll come back from “out there” and make your point and continue to tell us the truth. You’re the only person I know who analyzes more than I do.
Posted on Dec 01, 2005 09:01 AM
Trinity said:
Greg -
Congratulations on being Marlboro-free!
Jon -
Thanks for more great information. I have also been doing the backwards thing on my lift days (a little cardio before lifting) - I’ll remedy that forthwith! Otherwise, I’m going strong (and getting stronger)!
Posted on Dec 01, 2005 09:58 AM
Kristy said:
I’ve been mostly doing step aerobics (first thing in the morning) for my cardio. I know it’s girly and cheesy but it does the job. Mostly fairly low intensity with spurts of high intensity thrown in. I should probably be running but all those hills in my neighborhood scare me. Today I’m picking up a big box of fresh, organic veggies direct from the farm. It should be a pretty good way to force my family to eat more veggies (and less crap). Now if I can only get them to eat brown rice…
About Dr. Phil, I really have no opinion of him one way or another. I don’t watch daytime television at all. I did think it was wierd that he wrote a diet book since he’s a psychologist and not a medical doctor, nutritionist, dietician or athelete. As far as I know, he doesn’t even have any personal experience with weight loss. I’m probably more qualified to write a diet book than he is.
Posted on Dec 01, 2005 10:28 AM
Brian said:
BINGO - I’m surprised you didn’t meet Dr. Phil and his family when they lived in Irving (I’m a Dallas dweller myself). The gooey rubber doll comment is pretty on target. He kind of freaks me out, guess it is good he helps people by pointing out common sense solutions but he doesn’t come close to any sort of ‘ideal’ I’ve ever wanted to be so thanks for the grins at ole Dr. Phil’s expense.
Also appreciate the clarification on cardio; I like to do cardio after lifting. For some odd reason I actually enjoy it then and the heart rate is already up and going. My body responds well to a.m. fasting cardio but now that I’m in better shape it is a challenge to get the heart rate up and to be honest morning cardio isn’t that much fun for me so I tend to do it less.
Back to my day job supervising construction of the new Ritz Carlton out of my office window….
Posted on Dec 01, 2005 11:35 AM
anna said:
I have heard all the good things of doing cardio in the morning the only thing for me is that do that I would have to get up at 4am to do so. This is just not going to happen especially if I go to bed at midnight. I do my training during lunch hour at work. I actually skip my half hour coffee in the morning at work and add it to my lunch hour in the gym so i can do an hour and a half in the gym.
the 2.5 hours fasting before workout works for me and then I eat right after my workout.
Is eating right after workout good idea? or shoud a person wait a bit after?
Posted on Dec 01, 2005 02:32 PM
Toni said:
Been following the blog for awhile now and it has kept me motivated. You mentioned that walking a mile and running a mile burned the same amount of calories. Some of the ‘fitness calculators’ I’ve found on the internet have indicated otherwise. Can you elaborate or provide a more accurate source of info? I had always thought exactly what you had stated but, wasn’t so sure after plugging numbers into these so called ‘fitness calculators’. It’d be nice to to have an idea how much I’m burning during my cardio sessions even if it is just an estimate. I’ve never believed the machines, any thoughts on their accuracy? Anyway, keep up the good work, I really enjoy the blog!
Posted on Dec 01, 2005 03:09 PM
anna said:
I am just putting together a meal plan for myself (guess what i actually took a day off work to do the whole workout and meal planning - now that is a dedictation - hopefully it will yield some benefits.
Jon if you wouldn’t mind to let me know, Is pork a really good source of protein? Is it a lean protein? There is only so much chicken i can eat and i am not crazy about beef.
Please let me know
Posted on Dec 01, 2005 04:00 PM
Jon Benson said:
Lots of good stuff here…I’ll comment at time allows today.
To Toni:
Thanks for the blog and the question!
From a non-physics standpoint, you burn exactly the same amount of kcals walking a mile, crawling a mile, running a mile, or sprinting a mile. The difference being the ‘time factor’. If it takes 15 minutes to run a mile (slow mile) and 30 minutes to walk it, and you’re walking about 3 mph and running 6 mph, well, there you go. It’s exactly the same.
Now, this isn’t “totally” accurate as there’s factors like wind drag, which increases when running and forces the body to recruit more fibers and use a tad more calories.
Even with all of these factors considered, here’s the deal according to Cecil Adams, an expert at fitness clarification:
“For a person who weighs 70 kilograms (about 154 pounds), walking at 5 kilometers per hour (3.1 miles per hour) consumes 50 calories per kilometer, whereas running at 10 kph (6.2 mph) consumes 78 calories per kilometer. Aha, you say, running is better than walking! Not necessarily, even if we narrowly define “better” as “consumes more calories.” When you begin a workout your body is metabolizing carbohydrates, but as the minutes tick by you start burning fat—at minute 50 of light exercise, you’re chugging along on a 75/25 fat/carb mix. Sixty percent of your maximum aerobic capacity (reached at roughly 75 percent of maximal heart rate, which is generally calculated as 220 minus your age) is optimal for fat burning; as exercise becomes increasingly strenuous you start burning more carbs. Some have seized on these facts to claim that sustained low- to moderate-intensity exercise is a better way to shed flab than going all out…”
In short, he’s saying what I’m saying: even given the physics (and btw, those tests were done on even surfaces. Running calories are greater exponentially on inclines than walking, but exponentially greater x2 on declines (or thereabouts), so those ‘few’ calories of differential are not worth it. No way. Besides, you factor in injury, joint stress, and the proven (time and time again) benefits of walking over running for health (example: 8 out of 10 marathoners die from heart attacks. Interesting stat if you ask me), and I say “go low, baby”…as in low HR most of the time.
Mixing it up a bit is fine, but I prefer the health and fat-burning benefits of longer duration low intensity cardio like brisk walking.
To Lisa:
That’s…not exactly correct girl.
“Strolling” isn’t the best for getting the HR up to 60-65%, unless you’re pretty out-of-shape. Then it’s ideal, but that will change quickly. You’ll probably find that you will need to walk about 2.5-3.5 mph to achieve the HR we want, which is a ‘bit’ more than a casual stroll.
I walk at about a 4mph clip, for example, which is walking like you’re in a real hurry.
Posted on Dec 01, 2005 04:05 PM
Bill said:
Jon
When I wear a HRM it shows total calories and % of fat, which is usually 40% - 45% of total calories to be from fat, while being at 75%- 80% of theoretical MHR.
It seems you’re not a big running fan, would like to hear thoughts on the cycling crowd. The more time that I spend around them, especially the ones who hit the weights, they are in good shape and have good muscle definition.
I don’t know if anyone is in better shape than the guys who do the grand tours but then again most of them seem to be genetic freaks.
Posted on Dec 01, 2005 05:58 PM
Jon Benson said:
To Bill:
If you dip down to 60-65%, you would see a higher fat-to-sugar burn. No doubt about it. In reality, it’s probably more like 25-30% fat when you’re over 80%.
Not a big running fan…at all. It’s not necessary to get lean, and it’s potentially dangerous — however, if you enjoy it, run. That’s really the key thing. Just try to keep the HR down to a reasonable level.
Cyclists — I’m a huge fan of the sport. Lance is a freak of nature, as are all the Tour dudes. However, even LANCE lost 10 pounds on a better diet (all fat) — read his book. And, Lance is very “thin” with muscular legs; but he’s no where near as ripped as a bodybuilder.
Now, he could lap anyone doing anything — his VO2 is through the freakin’ roof. Just depends on what you want.
I don’t know anyone who cycles a lot who has a lot of muscle, but you can certainly cycle and great ‘tone’, if there was such a thing (meaning some muscle, low body fat, and great endurance.)
Posted on Dec 01, 2005 06:08 PM
Tina said:
Well I guess we all now bow to BINGO. I think I better go back and read the first BINGO blog again. I have been away for a couple of weeks and missed you and all the blog mates terribly. It’s taken me well over an hour to catch up with all the blogs and going on’s with everyone so forgive me as I regress. I loved that you downloaded your top 5 song pics (high 5’s for all), I concur that only rock should be played in the gym to get the blood pumping. Sorry to hear about the hoax in your apartment. If you lived here in Idaho no one would have batted an eye. Just about everyone here owns shotguns including the women (I only shoot skeet) and would not think twice about pulling out their gun (loaded) to protect their home, I guess thats why we have very little crime here, one of the last western frontiers (they also carry shotguns in their truck windows). And I also feel invincible after watching hot female fetales kicking ass, i.e. Kill Bill, Full Throttle. I had someone break into my house while I was in the shower (Florida) with only a shower curtain wrapped around me and proceeded to screem get the f—k out of my house pushed them out the bathroom doors and locked them immediately. Then I started screaming out my bathroom window full blast, luckily they ran. I probably should have just locked the bathroom doors before they got there but it never occured to me not to confront them. As for the cardio fast I have a question. Everytime I go to the gym in the morning without eating I get really sick to my stomach, dizzy and have to sit down before I fall down. If I eat a bagel or have a protein drink before I’m fine. I also drink water before during and after the workout so I’m not dehydrated. This also happens if I play an intense game of tennis in the morning without eating, any thoughts. I know I have really low blood pressure, but I don’t think that has anything to do with it. I’m also going to check my temperature for the next 3 days, my jaw dropped for a minute there until I got to the next line about putting it under my arm thank you very much. Well the snow is continuing to dump on us so I can count the heavy duty snow shoveling 1-2 times a day as exercise. I live on a corner so I also shovel the sidewalk all the way around my house besides my driveway. We won’t see dirt again till March or April. P.S. sorry about Forlani’s other half, don’t worry I’m sure they’ll break up soon, it’s Hollywood.
Posted on Dec 02, 2005 12:35 AM
Irv said:
Jon,
In a prior blog I read about getting bloated. What causes this and whats the best way to get rid of the bloating??
I notice that I have a similar problem on the days I decide to binge.
Posted on Dec 02, 2005 08:12 AM
lissa!!! said:
Well THATS what I meant!!!
3.5-4.0 is strolling in my book…lol
Im always in a rush…but thanks for clarifying :o)
Posted on Dec 02, 2005 10:35 AM
Jon Benson said:
Irv;
There are many causes of bloating. Sometimes you can bloat when you adjust your nutrition even for the better. Other times, when you binge (of course) due to the stomach being more full and extra water.
The best way to get rid of bloat is ‘time’…sorry, but that’s the truth. Unless you’re allergic to something you’re eating.
Posted on Dec 02, 2005 03:07 PM
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