How many hours of cardio per week for optimal performance and aesthetics?

How many hours of cardio per week for optimal performance and aesthetics?

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  1. 1 year ago
    Anonymous

    Depends what you mean by optimal performance
    for what? a sport? general fitness? endurance?

    • 1 year ago
      Anonymous

      I want to throw women around like rag dolls for at least an hour at a time (sex)

    • 1 year ago
      Anonymous

      Hammering snatch

  2. 1 year ago
    Anonymous

    150 minutes

  3. 1 year ago
    Anonymous

    These women are particularly AI generated

  4. 1 year ago
    Anonymous

    For performance, honestly 30 minutes of good cardio 4x a week will do you right. For aesthetics, zero is needed.

    • 1 year ago
      Anonymous

      >good cardio

      What classifies good cardio exactly?

      • 1 year ago
        Anonymous

        Running a 5k, preferably outside and not on a treadmill.

  5. 1 year ago
    Anonymous

    I do 60 minutes of cardio 4 days a week on an elliptical and keep my heart rate between 145 and 155 the whole time without stopping. I'm 32.

    I have no idea how good this is but its just what I do and I feel amazing afterwards at least.

    I need to find access to a nice place to swim that isn't gross honestly.

  6. 1 year ago
    Anonymous

    I started going to the gym last week. The trainer there told me to do 15 minutes before lifting, 3X a week.

    I researched that before and it was said the best was 30 minutes 3X a week, early in the morning or after lifting.

    • 1 year ago
      Anonymous

      >after lifting

      This is what I read and was my experience as well. It helps with the lactic acid build up and DOMs if you do cardio after you lift.

      Cardio prior will just gas you and make your lifting less effective. The trainer seems moronic.

      • 1 year ago
        Anonymous

        I always do cardio first because when I'm don't lifting I don't want to do no 45 minutes of cardio, I want to fricking eat, plus that sweet one hour pro science protein synthesis window.

      • 1 year ago
        Anonymous

        >After lifting
        Bro your anabolic window will close by then

        • 1 year ago
          Anonymous

          This is true though

          I typically around 8 poached eggs right before I go lift within 30 minutes of lifting.

          Would that nutrition still be in my system and digesting applying to the anabolic period?

          • 1 year ago
            Anonymous

            the anabolic window is a meme, it isn't, but it's stimulated upwards of 24 hours after working out.

            as long as you eat something every 4-6 hours (assuming it's just a fricking whey shake by the way) you are fine. so if your post-workout meal falls after 6 hours of your last, yeah ur missing gains TECHNICALLY (fasted weights in the AM doesnt apply to muh 6 hours, obviously..)

            • 1 year ago
              Anonymous

              >so if your post-workout meal falls after 6 hours of your last, yeah ur missing gains TECHNICALLY

              Appreciate the information.

              Is the anabolic window more potent in the first 30 minute window after lifting and if so how much more is it stimulated in the beginning compared to say nearing the 6 hour mark?

              • 1 year ago
                Anonymous

                So heres a tldr on all things protein, look somwhere at the end/middle if you wanna skip it all. Also I understand the metrics may be swapped, I know it in lbs/kg, sorry.

                1.8-2.4g/kg is all you need for protein. (the actual consensus is on LBM as well, not even total body weight, however don't quote me on that) This is accounting for markups, the REAL need is actually 1.6 only and 2.8 maximum. There is 0 advantage (in MOST people) to going above 1.8, even for dieting. If you are anything north of 200 pounds, estimate it at either 1. Goal Weight, 2. Height in Centimeters

                There is a "maximal amount" of protein able to absorbed by the body, yes. HOWEVER, this isn't completely accurate. Yes, your body only can utilize (give or take, 1/3- 1/6 of your daily protein per day) so much protein for muscle protein synthesis. BUT, studies are inconclusive on the fact that digestive tracts exist, and we may slow down emptying, there for not need as much meal spacing, as we think, but for the moment it's assumed to get 3-6 (see what I did there) meals a day, with protein spread evenly. With that being said, you can't just, Spike-Spike-Spike, it's a peak and valley thing, if you eat 45g at 12, it'll be able to re-peak at ~3, depending on how much you ate. However, you are still synthesizing protein upwards of 6 hours later, dependent on which protein you consume (something like casein).

                TO ANSWER YOUR QUESTION, assume Pre-Meal was 12, you had 40g of protein, something like a can of tuna and some pasta. You workout at 3, you eat at 6, you probably did miss "some gains", but nothing at all meaningful. However, you ate at 4 instead, that not only leaves less "down time", you also get another chance to spike it again come 8-9ish. See? But then if you ate you know, a tub of yogurt that shits gonna be in you until 8 right, so there would be no difference.

                Also it's calories > macros > meal timing, if you aren't plateauing, don't worry about it if it's a hazard to life.

              • 1 year ago
                Anonymous

                Excellent rundown seriously appreciate it I'll be applying some of this better now that I understand it.

  7. 1 year ago
    Anonymous

    Enough cardio to make sure the fat goes off and you get ripped.

  8. 1 year ago
    Anonymous

    75 minutes of HITT
    OR
    150 minutes of MISS
    OR
    300 minutes of LISS

    anything more is "unnecessary", but you can do 2-4x that amount, when I do anything north of 90m a day (or 600m a week) of MISS i feel like shit.

    • 1 year ago
      Anonymous

      this is weekly btw, my bad

      so just do 5-30minute sessions a day, but if you are spaced on time just do 3 ~45-60 minute sessions, if that. (assuming MISS)

      your steps count as LISS cardio...

    • 1 year ago
      Anonymous

      By MISS I’m guessing you mean medium intensity. Is that zone 2 training? What heart rate do you aim for in zone 2?

      • 1 year ago
        Anonymous

        if I recall LISS is 0>60 MISS is 60>80 HITT is 80>100

        I'm a lazy POS so I call it as that. For me thats like 125-145 or something, at least thats what I aim for, especially considering my HR is like 45 anyways...

        Also in terms of cardio IMO it's

        Swimming>Elliptical>Incline Walking>Cycling> the rest

        Swimming provides incredible HITT with little to no Impact, or just general LISS/MISS, also Full Body

        Ellipitcal/Incline provide really good LISS/MISS cardio with little to no impact, ellipitcal is above cuz full body, incline is legs

        Cycling is pretty shit, but aye some people like cycling, I do personally. Rowing is also here but I don't like rowing (just as good as swimming pretty much)

        Only run if you like it tbh. And walking is the giga chad cardio, but nice calories to time burn, but HOLY the calories to fatigue ratio is insane.

  9. 1 year ago
    Anonymous

    Cardio gay here, if you can't run 10 miles without stopping you're not going to make it.

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