How many miles do I need to run in a single cardio workout and How many times a week?

3 comments

How many miles do I need to run in a single cardio workout or how many calories do I need to burn in a single workout to ensure proper weight loss. I am looking to lose upto 20 pounds the healthy way.
Also is it ok to combine cardio and strength training in the same session?? How many mins of each shuld b done and what shoul b the frequency.

Comments:

The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:

*1) Burn more calories then you’re consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight

Get an online, desktop, or cell phone diet and fitness calculator. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.

Set realistic goals for your ideal body weight.

It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.

*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.

Do not try fad diets or diet pills. Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water.

*3) Perform cardiovascular, core, and/or strength training on most days. Read a book or find a certified trainer to make sure you’re doing all exercises correctly.

*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier.

Send me an email or yahoo instant message to “gainbetterhealth” if you have any questions and good luck!

*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.

{ 3 comments }

smoothgurlie23

walking is better because it is less stress on your joints. You still get a cardio workout, your still pumping your heart. 3 to four days a week, 30 minutes, you can increase as time goes along, adda extra 10 minutes a week. You can rotate your strength training because you don’t wan to overstress your muscles with exercise. One day do the cardio and the other day strength training. zthe key to losing weight is you must eat, your body needs food, which turns into fuel, to help you lose weight.

laurenmarie_1981

you should be doing cardio 4 to 5 times per week about 45 mins per sessions. doesnt matter how many kilometres you run for, you have to get your heart rate between 65% to 80% of your max heart rate. to find your max heart rate is 220 minus your age. consult your doctor before commencing an exercise regime to ensure you are fit and healthy

two_skrus_luse

It is not really about how many miles you put into it, but how much time you put into it.
And it is ok to do strength and cardio in the same session, however you can eaisily overtrain your nervous system that way.

The best routine, is to do them in the same day,
but not in the same session. Give your body 4-6 hours to recooperate between workouts. (cardio first, then weights)

First thing in the morning, your body is in a fasted state (empty of glycogen, a stored form of carbohydrates), so your body will rely more on fat stores for an energy source. (best time for cardio)

Try this.
Morning. (empty stomach)
30-45 minutes of your choice of cardio.
Wait 1 hour (to keep the fat burning going)
Eat something small and healthy every 2 1/2 hours. (1/3 of a portion)

After 4-6 hours.
Do your weight training.
Eat immediately after, (and also eat small meals every 2 1/2 hours.
Good Luck.

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