The Stationary/Recumbent Bike As Cardio???

[The Prototype]

Tim, what do you think of using the Stationary/Recumbent bike exclusively as cardio to get REALLY lean(7-9% bodyfat)?? Coming down from 20+% bodyfat as of now...

[Tim Wescott]

I personally use the treadmill or Eliptical machine as my two choices for cardio.I alternate between the two ,but use the Eliptical machine for the most part.The stationary bike can also be very effective, as long as you get the heart rate up, and burn as many calories as possible in the time you allow yourself.I would recommend at least 20 minutes 5-6 times a week,as a minimum, but preferably a half-hour to 45 minutes each day,would be better in my opinion.The important things to remember, no matter what you do for cardio, is to eat correctly so you are creating a calorie deficit,and to make sure to get the heart rate up a bit, so you get an "afterburn" effect from your cardio session.When you get the heart rate elevated you still burn fat hours after your cardio is done. Good luck in your training.

[The Prototype]

Tim, I plan on getting an Elliptical Trainer, too. I just want something that was low impact and that I can alternate without getting burned out using the same machine all the time.

[The Prototype]

Hey Tim, I almost forgot to ask you! Isn't HIIT cardio effective on the Stationary Bike? Alternating 1 min. high, then 1 min. low, and so on until your cardio is complete.

[Tim Wescott]

Yes I like HIIT cardio ,and I used it all year, and got very lean.The problem with using a bike for me personally is, that my legs begin to burn long before I can complete the cardio workout.This is just my own personal experience, but if it works for you,by all means pursue it, as it should be very effective,in my opinion. I like the Eliptical machine because there is virtually no impact ,I burn a lot of calories in a short period of time,and it just "feels" right for me.

[Ken B.]

TJ, can you talk more about HIT cardio? I'm doing a little over an hour of cardio 4 times a week right now (after weight sessions) but maintain a good quick STEADY pace. I've always used the idea of open moputh breathing being required by the 10 minute mark as my guide to pace/intensity. Thanks.

[Tim Wescott]

Ken, Why not try doing a half-hour of cardio 6 days a week instead? This way you are actually doing less cardio timewise, but you will be burning extra calories almost evey day of the week.I think an hour is too long ,unless a person is extremely overweight, or is preparing for a contest, and has to have as low a bodyfat % as possible.As stated earlier in this thread ,once you get the heart rate up for at least 20 minutes or so you will continue to burn fat long after the cardio session is over.I think you are doing the right thing as far as doing cardio after training goes.HIIT cardio ,for me is great because I burn a lot more calories per session than I ever did before.The whole premise is to go all out on whatever apparatus you are using for about a minute or so , then letting the heart rate return to normal or near normal.Then you simply repeat for the duration of the session.Most people go about a minute hard, then two minutes slow.I personally go by, how I feel but never go too slow, for too long.This is kind of like interval sprinting in a way.Ken,it sounds like your doing great with your training.Keep pumping brother!! As yoiu and I talked about before, only you know how your body best responds to certain types of training, so if you`re doing good with the hour sessions keep going, but if you decide to try the HIIT cardio you have nothing to lose but excess bodyfat!

[Ken B.]

Thanks TJ, I am going to make the change to 6 days a wek instead of 4 and cut back to 45 minutes, I'll try the HIT cardio and see how I like it too!

As to my training I really want to be contest quality come May, I know it's just for me but who better than ones self to train for? If I'm really happy with my results I may look to competition the following year.

Can I ask you what you think of say 190lbs at 5'8" in contest condition? would that be competitive? I certainly think I will achieve 180lbs. by next May in this condition.
Perhaps adding another 10 in the following year could put me in a few over 40 situations? Just some long range thinking and dreaming.

[Tim Wescott]

Ken, When you try the HIIT cardio,you may have to cut back on the time, as it really seems to burn more calories per session.I literally felt like crying this year after training and having to do cardio.I felt like I was dying at first, until I got used to it.I`d say listen to your body`s feedback, and simply adjust accordingly.Also keep up your protein intake,as this will help to insure that you don`t lose hard earned muscle!At 180-190 in contest shape ,at 5'8", you would definately do well, as long as your physique is balanced ,unlike mine with my glaringlylacking leg size,which I will definately improve upon .In most Over-40 contests ,you are all in one class no matter what bodyweight you are.I have usually found the lighter guy`s are better than the bigger ,heavier guy`s.I`ve beaten a ton of guy`s that were over 200 pounds at a bodyweight of 165.This is because they use the scale as a guide to progress ,rather than the mirror,equating bodyweight as progress,regardless of conditioning.I`d say go for it dude!! Even if you decide not to compete,you will undoubtably be in the best shape of your life, and that is always a good thing!I think you`re right about training for yourself,as anybody who traines to please other people such as a wife or girlfriend,or to simply impress people, is not doing it for the sheer joy/love of training .I train because it`s just as natural as getting dressed in the morning, as I`m sure it is for you.We`ve been doing it a long time, so it can`t be bad.It`s good to be a dinosaur!! ;D

[Ken B.]

Thanx TJ, I will just take as it goes the first couple of times using the hit.

It's funny back in 1993 after I had gained some unwanted weight I lost it isung hit cardio, I just didn't realize I was using HIT.

I had just changed careers and was running part of a landscaping firm. Well in the spring its MULCHING TIME! Some SERIOUS frenzied work load. We had numerour large townhome communities as clients and needed to finish all of them in a small window of time as other things would be needed very soon.

I was more than willing to throw back back into and lend a hand. I was running wheelbarrows full of heavy moist mulch (usually up hill) for 8 weeks. Run the barrow full up the hill and to the landscape beds (about a minute to accomplish) dump the load return to the truck and wait as the loader fill the barrow again. This was basically HIT cardio! I lost all the unewanted pounds in that 8 weeks!

I'm anxious to try the HIT.

As for the competing it's something I'm toying with. I didn't realize there wer no classes in the over 40s but that does make sense. I want to investigate the natural shows out this way and maybe attend one to see in person what the calibur is.

As you say, either way I end in best ever shape and that's my REAL goal!

[SwampGator]

The stationary bike always makes my A$$ ;D hurt and is just to boring. I like the treadmill and elip as well!