how often should i change my aerobic routine?

[Nobody Spe]

hello i normally go to the gym and do the elliptical machine
for 30 min and then do some wights followed by 20 min on
stationary bike. should i do the same cardio or split it up.
and is there a difference between the two bike (the one like a
normal bike vs the one where you sit and have back support)
should i do a change up and start walking. how long
(days/week/month) should my cardio program be. thanks

[Stephen Di]

In article <3D7C17B8.E855C1B2@attbi.com>,
nobody special <lflesh@attbi.com> wrote:

> hello i normally go to the gym and do the elliptical machine
> for 30 min and then do some wights followed by 20 min on
> stationary bike. should i do the same cardio or split it up.
> and is there a difference between the two bike (the one like
> a normal bike vs the one where you sit and have back
> support) should i do a change up and start walking. how long
> (days/week/month) should my cardio program be. thanks
>

Unless you are working out at a very high intensity, you
should work out aerobically at least three times per week.

It is probably NOT a good idea to work out aerobically
(cardio) immediately after resistance training. If you do both
the same day, and you do not have at lest a 2 hours interval
between them, do the cardo first.

Someone else will have to address recumbent bikes.

Stephen Diamond

[Jimbo]

"Stephen Diamond" <stephend15@mindspring.com> wrote in message
news:stephend15-4057C6.23015808092002@news.mindspring.com...
> In article <3D7C17B8.E855C1B2@attbi.com>,
> nobody special <lflesh@attbi.com> wrote:
>
> > hello i normally go to the gym and do the elliptical
> > machine for 30 min and then do some wights followed by 20
> > min on stationary bike. should i do the same cardio or
> > split it up. and is there a difference between the two
> > bike (the one like a normal bike vs the one where you sit
> > and have back support) should i do a change up and start
> > walking. how long (days/week/month) should my cardio
> > program be. thanks
> >
>
> Unless you are working out at a very high intensity, you
> should work out aerobically at least three times per week.
>
> It is probably NOT a good idea to work out aerobically
> (cardio) immediately after resistance training. If you do
> both the same day, and you do not have at lest a 2 hours
> interval between them, do the cardo first.
>

Why at least 2 hours?

[Isiafs5]

>hould i do a change up and start walking. how long
>(days/week/month) should my cardio program be. thanks
>

I would suggest changing at least every six weeks. For a
variety of reasons.

Setting goals and learning more about endurance training might
allow you to constantly grow your training. It will be more
interesting this way.

Sling Skate

Buy ALTOIDS!!! Thanks for the support UK.

[nospam]

Stephen Diamond <stephend15@mindspring.com> wrote:
: It is probably NOT a good idea to work out aerobically
: (cardio) immediately after resistance training. If you do
: both the same day, and you do not have at lest a 2 hours
: interval between them, do the cardo first.

Say what?

This should be dependent on one's goals. Do whichever is more
important to you first, then the other second. If one is more
interested in lifting, doing cardio first will tire them out.

[Stephen Di]

In article <W4of9.433807$UU1.68800@sccrnsc03>,
nospam@yahoo.com wrote:

> Stephen Diamond <stephend15@mindspring.com> wrote:
> : It is probably NOT a good idea to work out aerobically
> : (cardio) immediately after resistance training. If you do
> : both the same day, and you do not have at lest a 2 hours
> : interval between them, do the cardo first.
>
> Say what?
>
> This should be dependent on one's goals. Do whichever is
> more important to you first, then the other second. If one
> is more interested in lifting, doing cardio first will tire
> them out.

You MAY be right (although I don't think so--see below). My
advice was based on Cooper's last book on aerobics, in which
he wrote that doing resistance work before aerobic
conditioning causes an increased propensity for injury.

But, this is what he now says on his web site:

"Q - When I exercise, should I do my weight training or
cardiovascular training first?

"A - If doing resistance training and any type of aerobic
exercise back-to-back, due to energy demands and the body's
response, I usually suggest to begin with the resistance
training. The preferred energy source for the body is stored
in the form of glycogen, and is typically used first for most
activities, particularly resistance training. Secondary energy
sources in the form of glycerols and amino acids can also be
converted to glucose for available energy depending on the
specific demand. If training anaerobic while low on glycogen,
as is typically the case when performing resistance training
following substantial aerobic work, the body is prone to
convert amino acids into energy which reduces the body's
ability to build and repair tissue. Whereas performing
moderate aerobic activities while low on glycogen, such as a
brisk walk following resistance training will promote the body
to oxidize more fatty acids for energy. In other words, you
are more likely to protect muscle tissue and burn more body
fat by performing the resistance training prior to aerobic
activities as opposed to the opposite sequence."

FWIW, I think Cooper's view was sounder. The considerations he
invokes above have marginal effects. Stressing a muscle to
failure and then trying to use it in a repetitive, aerobic
exercise, such as running or swimming courts injury. On the
other hand, an oxygen deft will NOT have big effect on
performance on the anerobic resistance training, and what
effect it has will be at most will not be of the kind
producing injury, since if anything it will cause the
exerciser to use *less* resistance.

Cooper hedges, though, in his example of light aerobic
exercise. It seems true that walking, at even a brisk but not
race walking speed, can without significant risk follow a
resistance session. Cooper avoids commenting directly on the
case of high intensity aerobics following resistance
training. Again fwiw, in my opinion you are generally best
off simply NOT doing the two on the same day. For myself the
right balance is 5 days for running and two days for
resistance training.

Stephen Diamond

[Stephen Di]

In article <W4of9.433807$UU1.68800@sccrnsc03>,
nospam@yahoo.com wrote:

> Stephen Diamond <stephend15@mindspring.com> wrote:
> : It is probably NOT a good idea to work out aerobically
> : (cardio) immediately after resistance training. If you do
> : both the same day, and you do not have at lest a 2 hours
> : interval between them, do the cardo first.
>
> Say what?
>
> This should be dependent on one's goals. Do whichever is
> more important to you first, then the other second. If one
> is more interested in lifting, doing cardio first will tire
> them out.

You MAY be right (although I don't think so--see below). My
advice was based on Cooper's last book on aerobics, in which
he wrote that doing resistance work before aerobic
conditioning causes an increased propensity for injury.

But, this is what he now says on his web site:

"Q - When I exercise, should I do my weight training or
cardiovascular training first?

"A - If doing resistance training and any type of aerobic
exercise back-to-back, due to energy demands and the body's
response, I usually suggest to begin with the resistance
training. The preferred energy source for the body is stored
in the form of glycogen, and is typically used first for most
activities, particularly resistance training. Secondary energy
sources in the form of glycerols and amino acids can also be
converted to glucose for available energy depending on the
specific demand. If training anaerobic while low on glycogen,
as is typically the case when performing resistance training
following substantial aerobic work, the body is prone to
convert amino acids into energy which reduces the body's
ability to build and repair tissue. Whereas performing
moderate aerobic activities while low on glycogen, such as a
brisk walk following resistance training will promote the body
to oxidize more fatty acids for energy. In other words, you
are more likely to protect muscle tissue and burn more body
fat by performing the resistance training prior to aerobic
activities as opposed to the opposite sequence."

FWIW, I think Cooper's view was sounder. The considerations he
invokes above have marginal effects. Stressing a muscle to
failure and then trying to use it in a repetitive, aerobic
exercise, such as running or swimming courts injury. On the
other hand, an oxygen deft will NOT have big effect on
performance on the anerobic resistance training, and what
effect it has will be at most will not be of the kind
producing injury, since if anything it will cause the
exerciser to use *less* resistance.

Cooper hedges, though, in his example of light aerobic
exercise. It seems true that walking, at even a brisk but not
race walking speed, can without significant risk follow a
resistance session. Cooper avoids commenting directly on the
case of high intensity aerobics following resistance
training. Again fwiw, in my opinion you are generally best
off simply NOT doing the two on the same day. For myself the
right balance is 5 days for running and two days for
resistance training.

Stephen Diamond