Which is better for losing weight(fat): a 3 mile run in 24 min or a 3 mile run in 30?
Depends on your age and your heart rate.
don’t have a clue to heart rate. can’t afford a heart rate moniter.
my piece of equipment of choice is a Lifefitness stairclimber.
on level 12 this morning I did 3 miles/155 flights in 24 minutes and a few seconds.
due to time constraints I want to compact the workout, I’m lifting afterwards, and would rather stay with the shorter time. About 6 months ago I was doing 3 miles in about 21 minutes and can get back to that within a week or two.
My primary goal is to lose 25 lbs by Oct 1st.
Oso, the longer run is better for burning fat. There is a school out there that believes that the harder you work the more fat you burn, and generally speaking thats true but you sort of peak out when running. also, running in the morning right after waking up is the best time, you would be shocked how fast you loose weight running in the morning!
I ran this morning at about 7am.
I guess I’m confused about the whole thing. I mean, it basically takes me the same amount of calories to run 3 miles whether I do it at an 8 mph pace or a 6 mph pace…right? I would actually think it would take more calories to run the same distance faster, but I’m not sure.
and, as for my heart rate, trust me it was up there. I’m 233 lbs and trying to get back down to a sustained 7 min mile:p
if you want to lose weight just grab a knife and start cutting pices off you dont really need. jeesh.
GDA’s advice is sound, albeit painful…
I think the difference between the two Oso, is so small it won’t really make a difference. It’s usually the amount you run that makes the biggest difference because your heart rate is up higher for longer. Running faster is obviously going to burn more calories but at that speed there probably isn’t much of a difference.
widdle the weight away with gda.
Interval Training and wind sprints are actually more optimal for losing weight and a lot less time-consuming than sustained effort long distance running.
FP, I’ve done that before on the stairclimber, usually 1 min up/1 min down going from a high of Level 14-16 down to Level 5 or 6.
So, would 24 min doing intervals of 1 min @ lvl 16 and then 1 min at lvl 6 burn more fat than the “fat burner plus” program on the trainer? Or could I do the interval training in less overall time?
In the 24 min I did today it climbed gradually for about 5 min then gradually came down in about the same. then about a 4 min climb w/ 4 min down. then a long climb up w/ an immediate drop then 2 steep short climbs w/ quick drops.
sometimes I do the speed program which is basically interval training: one or two bars up and one or two bars down.
GDA, If I took your advice then I could just start with my head.
Actually FP, thats not totally true, let me explain. Generally low impact aerobics is considered the best way to burn fat. The stairclimber is the best example. This is mostly because you are concentrating on the large muscles of the body. However, when running you are often using more muscles in your body whch leads me to believe that running still burns more calories. I have seen studies for both and what usually ends up happening is a comparison where you are running for less time then you are doing anything else. Why do you ask? Because while you don’t even really need to buy a nice pair of shoes to go running, although they help, to do low impact aerobics there is usually some equipment you “should” be purchasing to maximize your performance.
The other trick is to ingest protein in copious amounts. Cardio workouts will burn muscle before fat. Thats also why the morning is the best time to do cardio, before you eat breakfast since it forces the body to burn fat.
However beyond the numbers, beyond the hype on both sides I offer this, while in the gym I see plenty of people doing stairclimbers or ski machines, most of them in not so best of shape. The majority of the runners I see are usually in much better shape. You can take that for whatever you want, maybe only lazy people do the machines for some reason, who knows.
HEY, you callin’ me LAZY !!!
I must have low impact. If I run with any impact my right hip swells to the point that I can’t walk. I scoffed at the stairclimber several years ago but:
1-if you don’t lean on the bars
and
2-actually turn the thing UP
you can get a huge workout.
My hero at the gym is this 52 year old black guy. He’s a fireman so he has to stay in good shape. He does an hour at a high level every time he’s in there. I’d say he’s like around 10% body fat and pretty dang cut. He lifts as well but spends far more time on the climber.
but, most people put the thing on like 3 or 4 and lean like crazy on the bars.
ya’ll havn’t cleared anything up for my, btw.
oh, I dropped $80 bucks at GNC today. Whey, creatine, glucosimine/msm; flaxseed oi.
I’m going to make sure I get 100-120 grams of protein a day over the next 3 months, cut out breads(goodbye my sweet pie’s), eat lots of lean meat and vegetables.
Hey Oso, whats your goal anyway? I thought you were just trying to drop a few pounds?
I used to do the stairclimber as well, so don’t get me wrong, I am not saying it doesn’t work.
Why all the supplements?! You should if you haven’t do some research on creatine. I never weight lifted professionally but my girlfriend at the time was a professional weight lifter, I met her at the gymn, and was pretty serious about it myself. I don’t think creatine is much good for anyone who is just starting out training. Most of the guys I know who got the most out of it were guys hitting peaks, who needed a little boost.
Actually to be totally honest I am not impressed by any of those supplements except steroids. I wouldn’t take them, don’t approve of them either but of all the crap out there they are the only things I have ever seen any appreciable differences in people.
I say make sure your goals are clear and set and try it out naturaly first, use common sense with a good diet and a good workout routine. The only thing I ever bother with is the Whey protien because its more convenient then chicken sometimes.
I agree with FP.
My advice would be to stay away from any of that long distance anything. Workout for an hour, sweat, loose the lbs, put on the muscle or gain the speed.
Unless you have hours of extra training time just kinda hanging around…
:eek:
As for equipment. There is this thing called a gazelle, and its only like 20 $. Lowest impact thing ever imo.
Portable too.
:eek:
What did your mom tell you about contradicting me Yenhoi? Go to your room.
Originally posted by red5angel
Actually FP, thats not totally true, let me explain. Generally low impact aerobics is considered the best way to burn fat.
Not true. Go look up information on EPOC (Excess Post-exercise Oxygen Consumption).
The other trick is to ingest protein in copious amounts. Cardio workouts will burn muscle before fat.
:rolleyes:
Thats also why the morning is the best time to do cardio, before you eat breakfast since it forces the body to burn fat.
Can you site a source for this “info”?
GOAL: Get ready for the Sport Jujitsu Nationals Oct 4. Lose 25 lbs so I am right at 208. That way I can go either weight division. Feel like I’m fit enough to do 5 - 8 min bouts in a day at top speed.
My thoughts on the Creatine: I have a pretty physical job. If I am going to start getting up and training at 7am, go do my job, and either teach class (M,W,Tr) or train jj (Tu,Tr) I need to not be so physically drained at the end of the day. My understanding of the creatine is that it allows the muscles to work longer with less fatigue. Today, for example, I ran my three miles, did back and bi’s, and then dug a 4’x5’x1’ deep hole in dense red clay, and then did the usual warm up with class. (150 jj’s, 100 abs, 40 pushups) Tu/Tr workouts are supposed to go from an hour and a half to 2 1/2 hours (i know, I’d like them to be that long anyway).
So, am I wrong about the creatine helping my muscle endurance through out a 14 hour day?
My joints are starting to be really shot, so the glucosimine/msm and flax seed oil.
The whey protein is just an extra boost of protein between meals.
I like Bill Pearls simple formula of 1/2 your body weight in grams of protein.
Well, first of all the problem is that your signature is too loooooong!
Second of all, I’ve never really heard of people using creatine while trying to lose weight. If you do so much labor during the day, you should be glad that it’s causing you to burn those extra calories.
Also, if your target weight is 205, and you said you want to lose 25 lbs to get there, I would recommend more than 120 grams of protein per day (the number you had mentioned before). Generally speaking (and everyone has a different opinion), I would say get at least .75 to 1 gram of protein per pound of bodyweight per day. So if you’re at 230lbs right now, 120g of protein is barely half of that. I’m talking about maximizing the amount of muscle that you keep, however.
So, I would personally recommend to take back the Creatine and buy more protein instead if you can’t get enough protein from meals.
Good luck.
IronFist
ok, today’s lesson is to not his F5 on the post reply page !
Ironfist, ok, I’m obviously under-informed about creatine. Why would it inhibit fat loss? If it is conducive to lean muscle gain through helping you train longer and lean muscle gain=increased metabolism then I think it would at least be neutral and not a negativ influence.
Work: (sukks,bad) If I could do physical work all the time it would be one thing. But, cuz I’m da [size=1]boss[/size=1] I have to go from the big hole to problem solving for my idiot employee’s, back to the hole, to meeting with administrators, back to the hole, to meeting with a sub, back to the hole. So, I’m drained by the end of the day but havn’t actually done any sustained labor to actually benefit from. And, after 21 years of kung fu, I definitely make physical work a work out. I’ve made things like digging and chopping, etc. a matter of sets and reps since I was in high school.
My fat% is pretty high, 30 something I think. So, really!?! up to a 1/1 ratio of protein to weight?? The problem again is work, difficult to take time to do 6-8 meals (in the 200-300 calorie range) a day. So, breakfast is a meal for me as well as dinner/supper. Anything else in between has to be fast and small.
thanks for the input