Abs and Cardio

[Aodhan]

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

Because of the way the body stores/uses/converts energy. Short duration exercise energy needs can basically be taken care of by the energy "substance" (Adenosine TriPhosphate, or ATP) already contained in muscle cells, and replenished by sugars and nutrients present in the blood stream and cellular fluids. (This is a very, very basic description of the Cory and Krebs cycles.)

This, however, won't touch the fat storage since there is no depletion of the energy available. Longer durations of exercise will start to require energy beyond the readily available, and fat storage will be utilized to help provide this energy.

When you look at nutrition breakdown, it's always helpful to remember that carbohydrates and proteins break down at right around 4 calories per gram. Fat provides 9 calories per gram. This is the reason that fat storage is the preferred method of storage, since you can get over 2x the energy potential with fat vs. proteins or carbos.

The human body can only process about 1000 calories at a time, so if you eat a 1500 calorie meal, 500 calories will in all likelihood be converted to fat storage. (Again, very simplified).

You can also look at the energy expenditure in this way. Walking at 4 miles per hour (A little more than 5k per hour) will burn around 300-350 calories for an average, 185 lb male. (~ 83kilos) Your typical quarter pounder meal with fries and a coke is ~ 1500 calories. So, if you eat a large sized quarter pounder meal, you'd have to walk at 4 mph for about 5 hours to work it off.

Hrm. I seem to have wandered off the main point again...

Aodhan

[orion82698]

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

2% for competition body building? I don't know about all that. I have seen at almost every show that I have been to, and that my uncle has told me about about 4-5%bf. That is shredded! Medically, a person with less than 3% BF would need to eat all the time to survive. under 2% is just not possible (borderline death), unless they're starving themselves.

[Konoko]

Thanks for the reply Aodhan, I guess that makes sense.

[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

2% for competition body building? I don't know about all that. I have seen at almost every show that I have been to, and that my uncle has told me about about 4-5%bf. That is shredded! Medically, a person with less than 3% BF would need to eat all the time to survive. under 2% is just not possible (borderline death), unless they're starving themselves.

You're right. Those that get down to that level (Where you can see every muscle fiber...there was an Iraqi bodybuilder a few years ago that did this regularly) only do so for the length of the competition, and even then they have to hydrate during the competition. Mike...Matarazzo? I think his name was had arrythmia problems because he didn't do it properly a few years ago.

Most competitive bodybuilders that I know go into a contest at around 3%, a little less if they can get there, but they only stay there for the length of the contest, then they jump back up by eating and sucking down water immediately after.

Aodhan

[HumanTyphoon]

Damn it! This thread just made me feel like giving up on my martial arts studies!

If that's what you expected me to say......THEN YOU WERE FOOLED!!!!

Everyone knows that if you throw a rock to hit, you will miss, but if you aim to miss, you will suceed in hitting!

Haha. j/k.

Umm...by reading this thread, I've gained some useful info. Thanks guys! What's funny is that I actually ate a quarter pounder(it was double...) with cheese with fries and a coke....

But...hey, I don't know why, but I'm still skinny after all this stomach abuse.

[June1]

He he. I had a friend who was like that... STICK-THIN and would scarf the fattiest food! I think it has to do with how s-l-o-w he used to eat.