How much cardio is optimal? Is 2x10km a week good? Posted on May 7, 2023 by Anonymous How much cardio is ”optimal”? Is 2x10km a week good?
of what? at what intensity?
Running at like 12ish kmh
More like 5×10km, not counting warm-up.
I heard as a teen 20 min runs are good. I also want to fuck swedish girls.
Whatever you stick to and enjoy.
Sub optimal would be getting injured, hating it more and more, or not doing it at all.
Honestly 2x5k is good
Yes. You can probably do 20 minutes of running twice a week and be perfectly fine if you're lifting.
distance is too long
look at the bodies of runners at every distance. sprinters are best, ultramarathon runners the worst.
- one lower intensity day of 5km to 10km
- one fast 5km run
- one day of stair sprints or hill sprints, 6-10 HIIT sets
30min every day
Did the natty king really say this?
Yes, this is from his recent email newsletter
>Weight loss is 95% nutrition and 5% cardio - doing more than 30min cardio a day does not help. Its very easy to out-eat your cardio even if you exercise for hours a day. If you try to lose weight by simply doing lots and lots of cardio thinking this will let you eat whatever you want then you are sadly mistaken. I have been on month long bike treks biking 8-10 hours every day and still gained weight. For weight loss, an optimal amount of cardio seems to be about 30 minutes done 7 days a week. Doing more cardio seems to increase the appetite and make losing weight more difficult. The cardio should be ability-appropriate so if you are 260lbs and out of shape then walking is best for you. If you are a twenty something powerlifter then running is for you. Abs ARE made in the kitchen, not the gym!
>for weight loss
ah. for performance I don't think you need every day. excessive cardio triggering appetite is true IME
He recommends 30min everyday in general, even in his workout routines for building muscles.
For example: https://scoobyswork.shop/advanced-workout-plan/
> It is also recommended that you do 20-30 minutes of cardio on your lifting days.
> DAY 1-3 lifting
> DAY 4 jogging 50min
> DAY 5 biking 50min
Okay, I'm fine with a little StairMaster at the end of leg day and rowing/swimming at the end of upper
I think it varies between person probably. After running 10km, I'll be left exhausted and wont feel like eating much. Lifting, on the other hand, makes my appetite blow up.
He's still mostly right tho you can't out cardio a bad diet.
I miss old IST and I miss the old Internet so much bros... we need to go back...
ChatGPT says at least 150 minutes a week.