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SUSAN_FOSTER Posts: 1,228
1/28/13 12:28 P

Cardio doesn't have to be the treadmill or the elliptical. You mentioned waiting for the summer to walk - why wait? Bundle up and go. Have you tried cardio classes? They are not all "sweating to the oldies", these days there is a variety out there to explore. DVD's from the library are also a good way to explore alternate cardio; I love all the forms of dance that are available.

It's awesome that you love strength; not a lot of people do.

SERGEANTMAJOR Posts: 6,418
1/28/13 11:07 A

If you do the original form of circuit training which is a series of strength exercises done without break followed by a recovery before repeating the circuit research has found it has a built in cardio benefit. The research on mixing alternate strength exercises with cardio interval is mixed but in general finds that it degrades both forms of exercise.

Cardio is not just time on a dreadmill or elliptical you can use a spin bike or rowing machine as alternatives. For the biggest bang for you buck in the cardio realm in my opinion under $10 invested in a quality adjustable length jump rope with swivel handles will give you all the cardio you need in the minimum time.

MOLLYJACKSON82 SparkPoints: (2,824)
Fitness Minutes: (622)
Posts: 46
1/28/13 10:42 A

Read 'The New Rules of Lifting for Women'...no need to do cardio.

JENMC14 Posts: 2,707
1/28/13 8:30 A

I second the idea of HIIT or supersets, although you're not going to get as much cardio benefit from supersets, but they are a good workout. Otherwise, I'd suggest finding a class or video that you like. I love kickboxing/tae bo workouts and dance workouts. They're fun, but at the same time can really get your heart rate up if you're giving it your all. Find something you enjoy. Cardio doesn't have to be a treadmill or the elliptical. But, to make those more tolerable, I watch a show I enjoy.

JENNILACEY SparkPoints: (76,917)
Fitness Minutes: (71,987)
Posts: 2,489
1/28/13 7:45 A

I do an at home version of circuit training with JM videos as my cardio. They combine compound cardio moves and a bit of low weight, lots of rep weight lifting (although I try to use a heavier weight and am not opposed to taking mini rests). I still do regular strength training too. So basically, every other day I do JM's Banish Fat, Boost Metabolism which is all compound cardio moves; burpees, high knees, butt kicks, plank twists, walking planks, kick boxing moves, pikes, knee crunches, mogols, skaters etc. done in intervals and circuits. Then on my ST days I start up with JM's Shred which involves both compound cardio and weight training. When I'm done I do about 45 mins of regular strength training, heavy weight and low reps.

I love strength training too and since I started this routine I am getting toned super fast. I too think cardio is a wee bit overrated in relation to weight loss. Diet is 80% of weight loss; creating a calorie deficit and eating healthy. What I do like about cardio is that it's helped me to lower my resting heart rate from 80-90 bpm to 45-50 bpm. My blood pressure has also lowered even though it was already in the low normal range, it's now at the level of professional atheletes (and kids! haha). So I like the stamina and endurance I gain from cardio. But if you'd ask me to choose, I'd pick strength training. Cardio is easy for me, strength training is hard and challenging! I love that warm, buzzy, melty feeling I get after finishing my ST routine.

Edited by: JENNILACEY at: 1/28/2013 (07:53)
DADOFSPARKGAL Posts: 453
1/28/13 7:44 A

Cardio hurts me too.... so I try and do only 20 minutes or so three times a week but I go really, really hard....

CARILOUIE SparkPoints: (83,796)
Fitness Minutes: (65,924)
Posts: 5,250
1/28/13 7:21 A

I like to throw together circuits. Some moves I do to add cardio in with my weights:

- burpees (I do pushups at the bottom)
- kettlebell stuff
- dumbbells with movement (clean and press, for ex)

If I feel like I *have* to get in some cardio, I plan my elliptical time around the TV schedule. Otherwise, I bundle up and head outside for some running.

NAUSIKAA Posts: 4,848
1/28/13 7:17 A

I never do cardio. I do 60-75 minutes of strength training per day. My diet is perfect. It's fine, don't listen to the cardio hype.

Do what you like. Weight loss comes from diet, body shape comes from weight lifting. Cardio is good for your heart. I do as you do -- I am active in the summer , swimming almost every day. That's plenty.

COXBETH SparkPoints: (6,868)
Fitness Minutes: (3,515)
Posts: 421
1/28/13 12:42 A

I like long and low cardio (running for an hour or more, but slowly) and LOVE lifting. I know I need to do more HIIT stuff though. I've got three ideas for you...

1: Supersets: Wear your heart rate monitor during lifting and do something to keep that rate up during the "rest" portions of your lift and you'll be turning your training into something that gives you a cardio benefit. Right now, I do big, full body lifts (squats, deads, OH press, bench) and between each set I do box jumps. Then I move over to do accessory lifts and I do abs or other calesthenics in between sets (ex, on squats day, you could do some pushups...on bench days, do situps...or anyday, do jumping jacks). You can do supersets a ton of different ways (like doing curls, then tricep kickbacks and alternating).

2: Circuits: Everyone has already mentioned this one...just move continuously through a series of exercises and then repeat until you are exhausted. The "Curves" method can work well with this if you go to the gym and use the machines at a time when they aren't busy. I go to the gym during peak times too often to count on this though.

3: Explore: Stop doing stuff you hate. I hate exercise videos. Deeply hate them. But for years I bought them and tried to do them. I also don't like classes at the gym. I mean, some are ok, but mostly I end up watching the clock. So I don't do that. I run with my dog because I like it. And I joined a rowing team and do that because there's something about the camaraderie there that is wayyyyyy better than classes for me. I don't do cardio to lose weight or because I "have" to...I do it because I like those activities. Keep exploring different types of cardio and don't ever try and make something you hate a part of your routine...you'll burn out and get pissed and even if you get skinny, what's the point of being skinny and angry?



TACDGB Posts: 6,132
1/28/13 12:17 A

I love cardio I could do it for you.........but since it won't help you any I try HIIT that was mentioned. It does work. I do it and I find the time flies by and I do work up a sweat. It does go nicely with my weight lifting. Or have you thought about swimming laps or water aerobics...........? Just a thought.

MISSYK25 SparkPoints: (3,440)
Fitness Minutes: (1,215)
Posts: 109
1/27/13 11:33 P

I hate boring cardio too, but I love the feeling I get from it. Have you ever tried exercise dvds? I've gotten into a routine of doing a 20 minute Jillian Michaels kickboxing dvd, and then combining it with weight training after.

SIMPLELIFE2 Posts: 707
1/27/13 10:45 P

A recent Journal of Sports Science and Medicine study found that a combination of circuit weight training and cardio intervals was more effective for achieving weight loss goals than either one individually.

Here is a link to the protoccols and routines tested:
http://issuu.com/nasmorg/docs/weightloss
study?mode=window&viewMode=singlePage

I think if you did HIT in between circuit sets, you would make the session fly by and get a great workout. Other than that, limit your rest between sets, and focus on full-body exercises, like dumbbell squats with shoulder presses or side lunges with lateral raises. Have you tried kettlebells? You may enjoy that.

DRAGONCHILDE SparkPoints: (57,411)
Fitness Minutes: (14,252)
Posts: 9,661
1/27/13 10:35 P

Of course you can lose weight without cardio. Weight loss is primarily about the food you eat... not the exercises you do.

LEXAPAIGE Posts: 42
1/27/13 10:29 P

I want to lose 60 pounds. I have completely changed my diet and water intake and I can feel like it is already making a difference on my energy. I want to the weight within a year.

BERRY4 SparkPoints: (146,429)
Fitness Minutes: (87,476)
Posts: 7,189
1/27/13 10:27 P

So...what's your point? Wait until summer when you have "active" plans. Do your strength training now.
http://www.enjoyyourhealthylife.com/2011
/09/21/exercise-workouts/

How much weight do you want to lose?
80-90% of weight loss is tied to what you EAT.

KRISTEN_SAYS SparkPoints: (73,428)
Fitness Minutes: (35,001)
Posts: 5,088
1/27/13 10:25 P

You could do a few short sessions of HIIT each week. I hate machines too, and since it's wintertime I can hardly get outside to run so I have a list of 20 different Plyometrics moves and perform each one for 20 seconds, then rest for 10. If I'm feeling up to it I'll do it again, so at the very most it's 20 minutes. You have to be careful with HIIT though.

LEXAPAIGE Posts: 42
1/27/13 10:20 P

But I LOVE weight lifting.
Are there any weight lifting routines that can double as my cardio too? I can't bear to get on the elliptical or treadmill and waste my time and energy being miserable. As soon as I start lifting weights my whole mood changes.
What suggestions do you have? I plan on getting active this summer with walks, bike rides and other outdoor activities, but can I lose weight without cardio and JUST weight training?

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