Abs and Cardio

[June1]

I've often heard it said that you can do a million sit-ups, but you won't have a six-pack if you don't add cardio to that workout. My question is: if one goes to karate class 2 or 3 times a week (that would be the cardio portion), and does sit-ups at home, would that have any effect on one's abs, or do the sit-ups have to be done at the same time as the cardio (i.e., in the same karate class)?

If I've messed up the wording, and you don't get what I asked, please let me know, and I'll re-word it.

Thanks!

[IronWarrior]

Muscle definition 'being cut' is mostly a result of clean diet and cardiovascular exercise.. doing situp,crunches,leg raises e.t.c. just 'build' your abs up, just like doing curls for your biceps, to see the cuts you got to drop your bodyfat % most 'healthy men have about 20% bodyfat or so to see abs you need to come down to about 12% give or take everyones different.. but like I said you also have to build them up by doing crunches e.t.c.. if your really skinny do weighted crunches e.t.c.. Genetics also play a role as well I knew this black guy I used to train with at one time he ate like total crap and he always had abs showing, and big guns..lol for me as long as I drop the junk food they start to come in and I dont have to do any Cardio but everyones different, for Cardio if your training in Karate 3 days a week for 1.5 -2 hours a pop and the classes are pretty fast paced and your sweating like crazy that should be enough as far as Cardio goes, the rest would jus be watching what and how you eat... good luck

[orion82698]

Everything is you need.

http://www.bodybuilding.com/fun/drobson117.htm

[Aodhan]

I've often heard it said that you can do a million sit-ups, but you won't have a six-pack if you don't add cardio to that workout. My question is: if one goes to karate class 2 or 3 times a week (that would be the cardio portion), and does sit-ups at home, would that have any effect on one's abs, or do the sit-ups have to be done at the same time as the cardio (i.e., in the same karate class)?

If I've messed up the wording, and you don't get what I asked, please let me know, and I'll re-word it.

Thanks!

Nope, they don't have to be done at the same time. Also, many people have the misconception that MA classes will suffice as a cardio workout. While there is some cardio benefit, most MA classes will either not work you intensively enough to keep you in a cardio zone consistently, or will be anaerobic type workouts.

Cardio workouts should be between 65% and 85% of your Maximum Heart Rate (Take 220 - age for your theoretical max), and sustained for 20 minutes or more, 3 times per week. MA classes may get you in that range, but not sustain for a long enough time.

Also realize that your body will take fat off in the reverse order it puts it on. So, if you put on fat around your middle first, it will be the last to come off.

Most males that you can see their six pack have body fat percentages between 7-15% or so, females 12-20%.

Aodhan

[June1]

Wow! Thanks for all the great responses, guys! I'm thinking that maybe I should throw in a kickboxing class every now and then, since I think my karate classes aren't keeping my heart rate up that much. Thanks again!

[elbows_and_knees]

I've often heard it said that you can do a million sit-ups, but you won't have a six-pack if you don't add cardio to that workout. My question is: if one goes to karate class 2 or 3 times a week (that would be the cardio portion), and does sit-ups at home, would that have any effect on one's abs, or do the sit-ups have to be done at the same time as the cardio (i.e., in the same karate class)?

If I've messed up the wording, and you don't get what I asked, please let me know, and I'll re-word it.

Thanks!

Nope, they don't have to be done at the same time. Also, many people have the misconception that MA classes will suffice as a cardio workout. While there is some cardio benefit, most MA classes will either not work you intensively enough to keep you in a cardio zone consistently, or will be anaerobic type workouts.

Cardio workouts should be between 65% and 85% of your Maximum Heart Rate (Take 220 - age for your theoretical max), and sustained for 20 minutes or more, 3 times per week. MA classes may get you in that range, but not sustain for a long enough time.

Also realize that your body will take fat off in the reverse order it puts it on. So, if you put on fat around your middle first, it will be the last to come off.

Most males that you can see their six pack have body fat percentages between 7-15% or so, females 12-20%.

Aodhan

Bingo.

[cleung]

You can certainly do your cardio and situps during different times. The situps strengthen and tone your ab muscles while the cardio burns off the fat.

[Goju_boi]

so wut cardio can u do to get shredded that's not running?

[Aodhan]

so wut cardio can u do to get shredded that's not running?

Rollerblading, cycling, canoeing, kayaking, swimming, aerobics, etc.

Anything you do that will keep your heartrate between 65% - 85% of your max for 20 minutes or more will constitute a cardio workout.

However, the "shredded" look that you seen on bodybuilders at competitions, is the result of having less than 2% bodyfat (Usually around .5 - 1%), which is unhealthy for any extended period of time. Anything less than 5% bodyfat requires very strict diet and fluid maintenance regimens.

Aodhan

[Konoko]

Why is it necessary to do 20mins or more? Surely any exercise is burning calories so running for 10 mins then another 10 mins later on should burn the same amount of calories? Ive always been confused about this