How many days per week you do your cardio /fit/?

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>>40298686
I'm trying to do it twice a week.

>>40298686
alternate cardio and lifting days
take a rest day when i feel like death

>>40298686
everyday warmup rowing /post heavy lifts workout run/jog

never, but i walk everywhere and have no car so thats my excuse.

All off days, so 3-4x a week

Consistently running twice a week at the moment, if the equipment I want to use is taken when I arrive at the gym I'll spend ten minutes or so on the rowing machine or something.

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Everyday, though apparently rowing is more 'strength-endurance' than 'cardio'.

>>40298686
5 to 6 times

>>40298790
Hey I've visited Henley before. Lovely place.

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Every other day.
If I have rest days during the week they will be used on cardio aswell.

>>40298686
zero

I'm cutting with a calorie deficit, why would I needlessly run?

I run between 1-3 miles after lifting depending on how much time I have.

I run for about 1h25 for approx 15km.
i use the nike+ app.
trying to burn calories like hell.. still got that litlle belly covering my abs, i don't know how much run i still have to make

2-3x a week, it's kind of a bitch atm since it's -15C outside

>>40298686
everyday

not a twink I promise its just relaxing

all five

Once a week. My faggot legs can't handle running and leg work to close together. Shit sucks.

>>40298686
Everyday
https://www.youtube.com/watch?v=ZCNNV-x7U84

>>40298709
>alternate cardio and lifting days
>take a rest day when i feel like death

this p much

still always take sunday as a rest day

I'd bike every day if it didn't make my butt hurt

>>40298686
30 mins almost everyday now, do it after weightlifting and am trying to get shredded for Summer. I use a "precor amt" machine, so my joints don't ever get sore.

>>40298920
To get cardiovascular resistance and don't breathe like a fat fuck every time you take the stairs?

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>>40300209
Lower your saddle slightly and consider getting shorter cranks. You'll lose some leverage but hopefully will be able to turn them over faster. The more even/smooth pressure you put through your cranks the less pressure you should put on your saddle to the point where you're "floating". If you can't get shorter cranks focus on overcoming resistance rather than going fast when you pedal.

>>40300403
>flip flops and toe clips
Disgusting.

>>40300414
It's probably a bike show. Also fuck you flip flops are awesome.

>>40300403
Thanks, I'll give it a try. The weird thing is I've had the same bike for about 20 years and it didn't bother me as a kid/teenager at all

>>40298686
Never, cardio is for now, lifting is for life.

On a related note, I'm in the market for a quality treadmill but don't know where to begin.

Any advice?

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>>40300434
Objectively wrong.

>>40298686
I'm redoing c25k. Do I really need the rest days if I've gone through the program before? Normally I do monday, wednesday, friday of cardio.

>>40298686
every

>>40300490
This
Slides are life

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>>40298686
Half an hour 5 days a week, and sometimes more than that. I sometimes skip Saturday and Sunday, it just depends on my schedule and how I feel. It's a struggle some days when I lift too, but I just have to keep at it.

>>40298686
>
5 miles at moderate intensity on the bike is my warm up before lifts. 4x week

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3-4 times per week. Currently only 1 of the 3-4 is running outside since it's fucking freezing in Atlantic Canada at this time of year, and the other cardio sessions are the stationary bike at my gym

>tfw running on a crisp as fuck -15 degrees C night
>tfw the stars are all out
>tfw you finish the run and breathe the cool, calm air and its so smooth
>tfw you look up at the stars and bask in the runners high and its sublime

at this point i dont even do cardio for the health aspect of it. I just love how it makes me feel

should i sign up for planet fitness near my work to do cardio on off days? all my off days are the days i work, but i spend those days mainly on my feet to start with, so i don't know how motivated I'd be to actually do it.

i do avoid cardio more than i should though.

>>40301289
ACTUALLY scratch that. apparently my gf has access to a gym right next to her workplace for free. i'll just do that fuck

>>40300414
>>40300434
I mean he's got rolled up jean shorts and a fedora ffs. Probly not about to race
>>40300490
You cannot deny your bike envy

>>40300003
lol

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Sorry I'm a power lifter

>>40300364
I don't breathe heavily though. I think my opposition to it is that I live in a major city and walk (quickly) everywhere and take public transportation instead of driving. I also choose to take the stairs everywhere when there's an escalator or elevator. I run up them every time except for when I'm coming out of the subway station after leg day. I still take the stairs, I just walk up them more slowly.

>>40299092
You only really need 30 min or so my man, it's got that diminishing returns.

45 to 1h30 of mountain bike on trails in the Woods. 160+ avg bpm, going to 205 max. That shit is so fucking intense

About four times per week on average. Sometimes less, sometimes more.

>>40303289
You sound like you're too lazy to do cardio and are just making excuses. Cardio has tons of benefits if you're also too lazy to research it that's your loss.

Used to run around 60 miles/week before november , most run were around 13km,
I stopped all form of cardio and hopped on a Egg'n steak'n blood sausages diet + strength training .
Tried cardio again 2 week ago , I was gassed before the first 3 km .

>>40303475
It's not my first time going long duration without cardio , but It was the first where I ate a diet high in cholesterol and sat fat + no cardio .

I used to be an egg shill but after that I reduced my red meat and cholesterol intake , know it's anecdotal but I don't think egg are healthy anymore .

>do week 1 day 1 of C25K
>knees hurt like a mad cunt, can't even lift for a week due to pain

No cardio for me, just lifting

15mins every other day which alternates with
a core workout every other day

>>40298686
Erry

>be me, fairly lean, visible abs
>on Madcow 5x5 trying to gain strength/mass
>also want to run 3x a week for health benefits
>have to eat a ton of food to pull this off
It's tough for me

>>40298686
Zero. And regret it much, but training at home (have all the needed weights) atm and not visiting the gym.

Not doing cardio since its -20 -30 grad celsius outside and snow, and i hate running in cold and hate even more to do stationary cardio at home.

>>40303485
Just buy egg whites, don't bother with the yolks.

I do 120 min of logged cardio a week . would it be better to go faster or to run on a incline for fat loss?

>>40298686
I walk 20 minutes to work every weekday and I walk to the gym and then run back which happens every 3/4 days.

15-18k a week running. I finished c25k at the end of december and I'm not sure how hard to push myself. The main goal is a sub 20:00 min 5k (currently 24:00 on a good day). Some people say focus on intervals, others say master endurance first and some say "just enjoy the run :^) )

Does cardio ruin gains or not anons?

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>>40304857
I stopped doing it and I've made better gains.

>>40304977
Correlation is not necessarily causation friend

skellie here, same as >>40298709
but I just reached 9.5km and I feel like I should add a rest day every 3 days or something

In the summer, I love riding my bike. Probably would do 40 mile trips 4 times a week. However, where I live, winters are shitty and riding a bike in the gym is not the same. I have a hard time finding fun cardio in the winter.

I cycle to work 5 times a week, 20 miles per day.

>>40298686
AxBxAxCardio-Rest

>>40304446
Theres plans for c25k to 10km out there. I wouldnt mess around too much with intervals before being able to run a 10km around 45min.
Running long and slow is key in the beginning.

>>40298686
Every day

>20 mins LISS on lifting days
>45 min LISS on off days

>>40303368
mountain biking is the best. Downhills are more exciting than a rollercoaster and the danger is real. Uphills are a real workout.

Nothing better than doing an hour of so loop you are really familiar with that you can really max out yourself on the uphills. Kind of like HIT training now that I think about it.

Mountain biking is one of those sports you kind of have to do alone. Everyone I brought mountain biking with me either got hurt or I ended up waiting around for them to catch up every 5 minutes (which sucks for your flow/workout).

every day, 45 to 60 mins on the treadmill at 9-12 km/h, depending on how i'm feeling and how my bpm are

currently I'm doing cardio 7 days a week if possible. I have a C2 rower and do from 30minutes to an hour. I'm on a cut and the rower along with a low carb diet are working really well. I'm also doing a lot of ring dips, pushups and pullups every day.

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>>40301091
>mfw I can't get a runners high
I've gotten it maybe once but I've never really had success triggering it

Shit sucks because I wanna run more just for that. The one time I got it I felt incredible

>>40304857
just eat more and you're fine

>>40298686
5 days a week, 20 mins every day.

lifting 3 times a week, boxing 2 and running once a week

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>>40298686
I went from 60 mile weeks 7 days a week, to 20 mile weeks 3 days a week.

I quit my track team so I could start lifting, and have Saturdays free for dates.

>>40304446
I ran for my uni's team. Doing a mixture of circuits, long slow runs, and progression runs will help you break 20 after like 4 months. That's just focusing on running though.

>>40304446
>>40306071
Ignore this man. Intervals are key at building endurance when you're just starting out. Without intervals you won't even be able to do long slow distance.

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>>40307462
>have Saturdays free for dates

i'll do cardio before summer so i can lose that last bit of fat. no reason right now.

swim for a half hour 2x a week. Also work up a decent sweat rock climbing but that doesn't count.

>>40298686
I've started swimming. Mile a day 6 days a week.

>>40307518
This. Intervals bought me to a 16.35 5k

should I not do cardio if I have 0 fat?
asking for skeletal

>>40298686
Do some Conditioning(HIIT) after lifting 2-3 times a week.
On Wendler 5/3/1 BBB btw.

>>40306376
Nothing more cathartic than racing through the woods in total silence on a bike.

>be fat fuck
>have friend who is big into mountain biking
>gets me into riding
>convinces me to get a nicer bike once I've gotten some skill on the trail
>riding with riderbro all the time
>some months go by without riding
>winter.exe
>contact riderbro to meet at favorite trail
>agree to meet next day at 07:00
>both super stoked
>next day
>07:30
>riderbro is late
>trail is an hour outside of town, think nothing of it
>08:00, okay wtf
>call riderbro mobile
>Mrs riderbro answers
"Anon?"
>"yeah, hey, what's up?"
>riderbro was killed in a motorcycle accident last night
>Fuck.
>Talk for a few minutes
>ride anyway
>Feels take over
>no fear
>Best ride of my life
>still ride to this day but more cyclocross than anything

All we have is time my bros, give it your best.

>>40307771
Cardio is more about strengthening your heart than it is about losing fat. If you want to increase your endurance for any reason, you should do cardio regularly.

>>40298686
Started c25k. Am on week 3 now. Doing 3 days a week. Harder than I'd like to admit actually.

>>40307627
>before summer
>living somewhere you have to wait til summer to get 80+ degree days
Lolololol

>>40307782
>>Feels take over
>>no fear
>>Best ride of my life

Ridebro was at your side the whole way Anon.

is keto the best diet with cardio for fat loss purposes?

>>40298686
Zero, what am I a woman?

>>40307850
>what am I
probably a fat powerlifter

>>40307847
They don't combine well. Cardio work requires a decent amount of carbs for the recovery phase. If you starve your cells for carbs and do a whole bunch of running, you're gonna be sore as hell.

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3x a week on my days off from lifting.

Though Im wondering if there will be problems with it if I switch to a PPL brosplit.

>>40307820
such is life breh

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>>40298686
CARDIO HAS BEEN PROVEN ON HERE TO KILL GAINS, I DO VERY LITTLE EXCERSISE AND AVOID WALKING TO THE GYM AS TO AVOID LOSING GAINS. KEK AT CARDIO FAGGOTS.

>>40307820
>80+ degree days
>Living in the fires of hell

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>>40307915
>summer is 8 months long
>100 degrees 100% humidity
You fucks dont know the heat

>>40307974
just drink more water retard

>>40298686
3 times a week and I do HIIT programs
That's count as cardio right?

>>40307833
I know that for a fact. One more riderbro story:

>Monday
>three years after riderbro taken from this world
>nice bike gets stolen
>call police, file report
>formality for insurance
>never expect resolution from cops
>Wednesday
>leaving work, still feeling angry and violated
>really want to catch that POS that took my bike
>say aloud: riderbro, help me out man, anything you can do
>Thursday
>mobile phone rings
>detective from robbery on other line
>mfw
>asks to come to my apartment and see security footage
>see thief in action
>See him touch bike rack in video
>go out to garage where bike rack is located
>find perfect handprint
>CSU engage
>while crime scene unit takes prints I ask why a robbery detective gives a fuck about a stolen bike
>says based on description given by neighbor witness (didn't realize it was a theft in progress) detectivebro thinks it's the same perp that is robbing people at gunpoint in another neighborhood
>They find gun five blocks away
>same prints as bike rack
>same piece of shit robbing people
>arrested
>no bike found

Pretty anti climactic and it sucks that my bike is still gone but I would sacrifice it again if no one else gets robbed by that guy.

Thanks riderbro.

>>40307904
>tfw you'll never know true friendship

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>>40308039

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>all these anti-cardio fatmasters

I bet you breathe heavy when you're eating too

>>40308054
you just KNOW

I do 10 sessions of about 40 min a week of steady state stuff

>>40308054
jeez

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6 days a week for an hour or two. feels amazing.

>>40298686
6 times a week

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>>40308054
Reminder they distribute thousands of condoms at the olympic village.

>>40308054

just lads being lads

I've started running 5km a day. Training to join the military. I don't lift alongside it though I just do 6 sets of pressups pull-ups and sit ups each

>>40307497
>>40307518
These are correct.

I would also STRONGLY recommend making 1 workout a week hill sprints.

You should find a steep hill around 250 meters long and sprint up it and jog down. Give yourself full recovery between repeats. This will work wonders on developing your form and power. Focus on driving upward and forward with your entire body.

In a race or time trial someone who never works on power will ALWAYS get beat by someone who does. Never listen to anyone who tells you to do only longer, steady runs.

A good runner is a complete machine.

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I walk anywhere between 15 and 24 kilometers a day 5 days a week while pulling a cart full of boxes I do this for work.
This is also the main reason that I have an issue on putting any weight on

>>40308443
Depends on distance

I do 3x spinning 45' classes a week, on off days.

I wish I could run like you guys, ppl seems to love it. But I hate running on a treadmill and I live in a lovely country where if you go outside you chose between burning to death or being mugged..

>>40298686
7 when the weather is good. 3 minimum if it's not.

>>40308324
And then you get knocked over by a 20mph gust of wind

>>40303354
What are you talking about. You get the most cardio gains after 40 minutes or so. Takes that long for your body to fully switch fuel sources.

>>40307782
this is by far one of the best stories I have ever read on this website
thanks

>>40310410
Source?

>>40310410
Once I've done about 40 minutes worth of moderate cardio I can pump out set after set of HIT and it just feels great.

Not so if I just try to jump into HIT without a huge warmup.

>>40304446
I was a 4:12 miler in high school and the state champion as a sophomore. I also ran 15:04 in the 5k. You get faster by doing tempo runs and fartlek. Change the pace, do a lot of hill running, run light and efficiently.

>>40301091
>freezing
Halifax here, it alternates between freezing and spring-like warmth. I go running on the warm days because I don't want to fall down.

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> Doing cardio during bulking season

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I tried picking up running again about a month ago and only lasted a week before being a bitch about it and giving up. Going to try picking it up again on monday and stick to it this time. I want to feel great again and be able to run 5+ miles instead of barely being able to finish two and walking about 25% of it.

>>40298686
1 hour of HIIT 6 days a week.

>>40303426
>muh heart

I don't care about actually being fit, I just wanna look good with my shirt off.

>>40309981
What's your job? Mailman?

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>>40312746
yes...yes cardio kills gains.

wouldn't want these goys to think they can be strong and lean.
need to make them thing you have to get fat to get strong.

>>40298686
6 times a week, 30 - 40 mins a day. Mostly light running and machine shit. Swim 2 times a week

>>40314022
running is boring as shit. Pick up sports like ape hoop, tennis or swimming instead

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>>40314605
So it WAS the kikes all along!

>>40303487
That just means your running form is bad. Do some research, practice, and get back out there you fucking pussy

>>40314722
nah it isn't boring, it's really one of the only sports I actually care or used to care about. The amount of mental strength, work, and endurance needed to run long distance is pretty much unrivaled in any other sport.

Running is THE sport, I just need to rekindle my love for it

>>40314757
Its pretty monotonous for me. Well good luck on your goals

>>40314755
Or they had bad shoes. I've found knee pain is almost always caused by shoes

>>40298686

0 because it's -15 celsius and slippery af outside.

and i absolutely hate doing stationary cardio. I'll start running again in ~april. High intensity workouts and walking a lot does it for me during winters.

>>40298686
every day

>>40298686

2x days a week elliptical (trying not to damage my knees worse then they were) for 40 minutes.

2x days a week 30 minutes boxing on a heavy bag

>>40298937
I want to do this, but isnt it counter productive?

I should avoid cardio if I'm trying to gain weight right?

I have a couple of questions for seasoned cardio fags.
How important are shoes and would you really say that vibrams are a lot better than regular shoes?
How to deal with flat feet? To be precise I have an accessory navicular (tiny extra bone in the side of my feet which weakens the plantar fascia) which hurts and messes up my form a bit.
How do I know if I have good form?
I'm about 7-8 kilos heavier right now. How badly should it affect my time because I'm significantly slower than when I was lighter?

>>40300209
>ride the stationary bike after work because it's too dark to run outside
>scrotum is numb after 25 minutes

>>40315567
Arnold Schwarzenegger recommends like two miles a day running. Don't tell me 'oh but he's on gear' nigger if you're that worried find some way to make up the, what, 200 calories you burn doing it.

>>40315709
But isn't weight training a better use of my time? Also I don't understand how exercise is going to help me gain weight other than its effect on appetite. Shouldn't I be expending the smallest amount of calories as possible?

>>40315760
I'm at a loss here. Is this like some sick fetish thing where somebody is paying you to get fat? Cause if not, you want to gain more muscle and less fat which working out while gaining weight makes happen.

>>40315784
I'm just very skinny and I've been trying to "break" my metabolism. I've always gained weight at a very slow, constant rate and I recently got sick twice and lost like 5kg. It sucks because I'm not gaining that weight back any faster than I normally gain... Pls help

>>40301091
I hate running on treadmills it's so linear and nothing to see or hear.

running in the cold here in canada feels great I always get the runners high.

>>40315826
Lift weights and (especially) eat more but also run like two miles a day. It's enough to have health benefits and not enough to fuck up your more important weight lifting and eating.

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>>40300209
Yes it will cost ya.
Yes it's 100% worth it.

I do jump rope HIIT 3 days a week and walk 3.5-5 miles 5 days a week.

going to start actually lifting after I lose another 20-30 lbs

How do I run?
I've been losing weight and started cycling seriously a couple of years ago. I thought I'd do much better than in my immobile fat sack mode, but there's barely any difference. I can jog for maybe 60 seconds at a time, then limp with pain in my shins the following 3 days.
Am I still too fat (183cm/80kg) or am I doing it wrong?

It's a 20 min bike ride to my gym. Will this steal my gains?

>>40315936
Brooks saddles are for pretentious hipsters and Sheldon Brown wannabes. 99% of people would benefit more from a normal saddle because of the break in time and potential for theft. WTB Pure V is a good option for first timers.

>>40298686
5-7.
2 days of 60 minutes+
The rest 20-30 minutes.

>>40298686
None after it killed my gains. Gonna start using the ERG once per week when I've fixed my knee though.

2 or 3 times a week, it varies

give me some advice, anons. Me and my gym partner are doing SS and cardio on off days and we like to go swimming, but we can't do more than about 7 semi-olympic laps before getting too worn out to continue. Furthermore, it's hard to control your breathing when you're swimming. I usually do it freeform btw. Any advice? I'm DYEL af and a complete noob btw.

I'd run, but I have joint hypermobility.

BTW anyone else do mobility/stretching exercises like the ones posted in the sticky? I've been doing theme very day.

>>40298686
Every day
30 minutes on non-lifting days
20 minutes on lifting days

>>40316051
How many Brooks saddles do you own? How many have you broken in?

>>40316015
The pain in your shins is shin splints, which means that you're running heel-to-toe. Don't do that. Also maybe look into Couch to 5k for a method of gaining endurance

>>40302514
what happened?

>>40314771
I'm pretty easily distracted from my workout and never really liked running on the street, too much going on for me to look at and think about.

Now running offroad/cross country was great. Plus every step was different and if you didn't pay attention you would faceplant into a root or rock.

>>40315615
find a specialty store that just sells running gear/shoes. They should have someone good to fit you/talk about what shoes would actually be good for your foot.

Don't go in with your mind made up what brand you want to buy. Have them pull about 10-15 pairs of shoes that are for your foot type and then try them on with a different brand of shoe on each foot. Walk around and see which feels better, take off the one that feels worse and try another shoe in place of the bad one. This way you can work through all the shoes and have an objective feel for how the shoes fit/feel. You would be surprised, you will probably leave the store with a shoe you didn't expect to buy.

>>40298790
>>40298898

My grandma owns a place out by Henley. It's a friendly, quaint little place.

I do about 360 minutes of cardio a week.

>triathlon

>>40310410
>What is Hiit

>>40298686
To be very honest, I tried to do it every second day. Although my heart gains rised, I fucked up my right foot and I am letting it get better.
Sadly, Ido not really know how to treat my foot.
All I know is, that there is an uncomfortable feeling.
Doc didn't help in this issue either, he just wanted to sell me orthopedic insoles.
So I try the crosstrainer for now...

If you can talk, it is not cardio

>>40316929
I let my wristwatch tell me when I am too slow.

>>40316364
This is a cut of some wild ass DL workout the guy did. He did one plate, then the spotters loaded up another, then another, up to like 8 plates. Then took one off, and so on. That's Eddie Hall, 3rd strongest man in the world

>>40316015
I am 185cm 80kg, it helps to keep the pace slow and take a lot of short, fast steps. The force on each step is a lot lower.

>>40298686
6

>>40298920
to get a nice healthy resting pulse of 62

>>40317596
>resting pulse of 62
Do you even cardio?

>>40308443
This.

3 days easy pace runs for standard distance
2 days sprint sessions
1 day long distance
1 day rest

Basic running schedule.

>>40314757
Try listening to podcasts? Way better than listening to music while running for me. Don't think "oh I need to go for my run" think "oh I need to listen to the new episode".

>>40308039
>>40308054
They are lovers not friends.

I bike twice a week for an hour.

Right now doing 3 a week on the treadmill for an hour. I alternate walking 3.5 mph and jogging 6mph at a 2 incline. I literally burn almost 1000 calories a session. Is my body just shit, because that seems like a ton of calories.

>>40298686
Twice a week, want to start going for 3 soon.

>>40319262
>I literally burn almost 1000 calories a session.
How exactly do you know this?

>>40319790

Fitness tracker (Apple Watch 2). I also use the heart rate sensor on the treadmill to compare the two and they're close.

>>40298686
>cardio

just put shovels on your feet, you're digging a grave for your gains anyway

>>40298686
bodyweight: M W F
cardio: T T
???: weekends?
This has me wondering. Does anyone add anything else to their routines during weekends?