Running for Cardio???

[Kal-El]

I was just wondering what you guys thought about running for your cardio. Lately everyone has been saying to do a lot more low impact (Bike & Eliptical), because running is going to keep me from growing the muscle that I'm looking for. Running really gets my heart rate up unlike any other cardio machine, and I'm a little nervous about putting on the FAT if I lower my cardio intensity by doing the Bike and Eliptical. What do you guys think?

 

[thick]

Honestly if you arent concerned about joint problems etc and enjoy running than continue doing so. It isnt going to affect your gains compared to an elliptical etc as long as your running times and intensity are within reason

 

[Kal-El]

Thanks Thick. I currently do two different types of running.

Sprints
5 minute walking warmup.
20 sets of 45 second sprint (Speeds from 9-12 on treadmill) and one minute walk (4 on treadmill).
4 minute walking cool down.
45 total minutes.

Long Run
Three 15 minute sets, slowly increasing speeds from 5.5 to 9 on the treadmill. I run at each level for two minutes, and increase the speed by 1/2 (so 5.5 to 6 and 6 to 6.5, etc.). This also equals 45 minutes of running.

What do you think I should change?

 

[thick]

So with your sprints are you sprinting 45 seconds and than walking for 1 minute and repeat 20 times? If you are really concerned with muscle loss how about knocking your total cardio to 30 minutes. 5 warm up, 20 interval sprints, 5 cool down? Would like to know your stats as well.

Thanks Thick. I currently do two different types of running.

Sprints
5 minute walking warmup.
20 sets of 45 second sprint (Speeds from 9-12 on treadmill) and one minute walk (4 on treadmill).
4 minute walking cool down.
45 total minutes.

Long Run
Three 15 minute sets, slowly increasing speeds from 5.5 to 9 on the treadmill. I run at each level for two minutes, and increase the speed by 1/2 (so 5.5 to 6 and 6 to 6.5, etc.). This also equals 45 minutes of running.

What do you think I should change?

 

[Kal-El]

I'm currently 6'4", 240 lbs and about 10% BF. So, you think I should only do the intervals for 20 minutes? What about the long run, should it be moved to only 30 minutes? What's the reasoning behind cutting it back to 30? Thanks for all the help Thick.

 

[thick]

Well High intensity intervals can tax you too much if you are wanting to maintain as much muscle as possible. I think if you want to do the most efficient cardio than I would drop the longer runs and stick with the intervals. The high intensity intervals will be fine at 20-30 minutes not counting warm up and cool down. You could also ramp them up and end with a week or two at 45 minutes worth. Or you could do Intervals 2x/wk and the long run 1x/wk. That would work nicely and allow you to progressively add more intensity to your intervals over a longer period of time. One more thing we havent addressed are your GOALS. Take care and I am sure you will get more input. Some might agree with me and some might prefer longer intervals. Unfortunately, training is individualised lifestyle. Everyone responds a lil differently.





p.s If you are only 10% bf than I wouldnt worry about getting fat. The 20-30 minutes will be sufficient
pss You can always monitor your bf% and weight and adjust your cardio accordingly.

 

[Kal-El]

Thanks Thick. I guess that's something I also should have provided. I do each run once a week. I do the sprints every Wednesday, and the long run every Saturday. I am trying to gain muscle mass while keeping my BF down. I know I shouldn't be worrying about fat while I'm bulking, but I'm looking to gain as much good weight as possible. I also do twenty minutes of the eliptical every day that I don't run.

 

[Grizzly]

Here's a less tiring solution. If you're worried about gaining bf, then watch your diet a little closer. Simple as that.

As far as cardio goes, personally, I think the treadmill sucks monkey balls. Do you have streets by your house? IMO, those are the place to do cardio.

 

[Kal-El]

Thanks Griz. What do you suggest me keeping my calories down to, so that I don't have to worry about BF? Like I said before, I'm 6'4", 240 lbs and around 10% BF. I'm probably eating around 4000 calories, and gaining about 2 lbs a week. The weight I'm putting on looks pretty solid so far. I would much rather run on the street also, but it's much easier for me to gauge my speed on the treadmill. What can you suggest either eating or running wise? Thanks for the help.

 

[Grizzly]

You must be on gear, right? 2lbs a week is pretty good, particularly if it's solid. Frankly, I'm surprised that you're gaining that well on only 4k calories.

Are you actually writing down and measuring your foods/calories or is this a guesstimate?

 

[Kal-El]

I was on gear while I was gaining 2 lbs a week. Now I've slowly tapered off a little, and sticking to around 1/2 lbs a week so far. The 4000 cals is a guesstimate. I'd say it was between 3500 and 5000 cals on any given day. What do you suggest me keeping my cals at to keep gaining good weight while keeping my BF low?