1 hour cardio sessions

madindehead

madindehead

madindehead

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I was wondering if anyone here had any advice/links to cardio workout routines lasting for about 1 hour in the gym.

I am fixing my diet to eat better, and lose some weight that I have put on by being lazy.

I want to use the elliptical trainer, the WattBike/normal bike in the gym and the rowing machine, and have some structured programme using the 3. I know that once I get back to doing some proper exercise, the weight will fall off again combined with a better diet.

Are there any routines out there? I want some structure rather than just "row for 10 mins" etc.

Thanks
 
In 1 hour just do what ever you want, elliptical, rower, treadmill etc. Try and do at least 15 minutes of each though. Keep your heart rate in zone for most of the work outs. No need for any real structure, in fact I would try and avoid that and just change things up each time so you don't get bored.
 
Haha :D Thanks for the advice. I enjoy cardio! I used to swim a lot when I was younger, and I cycle too (at least before I put on weight), so really, the cardio ins't boring for me at all.

I will try and do that D.P. Thanks :) 15+ mins on each sounds good.
 
It's worth looking at the Beginner Pete Plan for the rower. It's a 24 week program with three days and two extra optional days. Most days can be done in under 45mins especially at the start. It gives a good balance of intervals and SS. I've been working through it since injuring my ankle and am now up to week 23 and have been doing all 5 days a week. You pace it off your previous sessions and you'll see some good progress with your times which I find helps keep me motivated. Some of the sessions are hard! :D
 
Cardio is cardio, it's a calorie burning tool that's used to create a larger calorie deficit allowing you to eat more and still lose weight. If you're doing it for the cardiovascular gains then I doubt you need to do 1 hour of steady state. Why not do 20 minutes of high intensity intervals training and 30 minutes of free weights instead? You'll see far more benefits
 
tom_e said:
Look for some HIIT routines, done and dusted in 20 minutes. The less time spent doing mind numbing cardio in the gym the better.
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HILT has very limited applications and higher injury risk. Good cardio fitness comes from spending most of the training time at a moderate heart rate, around Zone 2. I agree that the gym is pretty boring so doing the cardio outside is my advice the gym is good for when the weather is bad though, and elliptical and so on are handy to use, otherwise running and cycling outside is immensely more fun.
 
Roar87 said:
Cardio is cardio, it's a calorie burning tool that's used to create a larger calorie deficit allowing you to eat more and still lose weight. If you're doing it for the cardiovascular gains then I doubt you need to do 1 hour of steady state. Why not do 20 minutes of high intensity intervals training and 30 minutes of free weights instead? You'll see far more benefits
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Nonsense. Many of the best training adaption for cardio happen after 1 hour of steady state training such as increase in heart volume and efficiency, blood capillary increases etc. Free weights will have minimal benefits for cardio fitness, some basic core strength work is useful but adding muscle mass will simply reduce CV fitness. A good core fitness regime can be done at home which is great, you can minimize the gym time and do this while watching TV in your living , something like this:
http://www.runnersworld.com/strength-training/the-ironstrength-20-minute-core-workout/slide/13

I do a workout like that several times a week.
 
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D.P. said:
Nonsense.
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What is? What's the point in doing 1 hour Cardio sessions unless you want to get better at running for 1 hour? If you want to lose weight then lifting weights will increase your metabolism/BMR which will mean you're burning more calories even while resting

OP said he wants to "...to eat better, and lose some weight that I have put on by being lazy" - doesn't mention wants to get better at cardio.
 
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The point of doing cardio for an hour is its fun, has low injury, burns lots of calories, improves health, increases metabolism, and improves fitness for other life actives like a game of soccer or going on hikes.
 
D.P. said:
The point of doing cardio for an hour is its fun, has low injury, burns lots of calories, improves health, increases metabolism, and improves fitness for other life actives like a game of soccer or going on hikes.
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Not really: cardio "fitness" (exercise and recovery capacity) is sport specific, with only relatively transferable gains between sports/activity types. :)

And an hour of very specific, limited Range of Joint Motion activity is actually what builds people up for IT band injuries, patellar tendinitis, shin splits and back pain.

Why?

Because they limit the use of the hips and ankles, meaning the back has to compensate for the lack of mobility. Which is why elite cardio people (distance athletes) lift weights or go through full range of motion body weight "lifting."

Which is why weights and strength should always be part of a weightless routine. One of the reasons, anyway...
 
Roar87 said:
If you want to lose weight then lifting weights will increase your metabolism/BMR which will mean you're burning more calories even while resting
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Can you go into more detail please?
So let's say I want to go on my treadmill for 15 minutes what type of weights should I be doing before or after?
Heavy weights or lots of reps on lighter ones?
 
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