# How do i increase my cardio workout to lose weight? **URL:** \ **Category:** In My Humble Opinion\ **Created:** [January 22, 2007, 2:25pm UTC](https://boards.straightdope.com/t/how-do-i-increase-my-cardio-workout-to-lose-weight/388952 "2007-01-22T14:25:52Z")\ **Posts on this page:** 19\ **Page:** 1
**Author:** ![DigitalC](https://avatars.discourse-cdn.com/v4/letter/d/ebca7d/32.png) [@DigitalC](https://boards.straightdope.com/u/DigitalC)\ **Post date:** [January 22, 2007, 2:25pm UTC](https://boards.straightdope.com/t/how-do-i-increase-my-cardio-workout-to-lose-weight/388952/1 "2007-01-22T14:25:52Z")
I didn’t know if this should go in General Questions or here, if i made the right choice would a mod please change it for me. For the past few weeks i’ve been doing 30 minutes 5-4 times a week on [this](http://www.looklocally.com/media/10570/image-bb-lifefitness-elliptical.jpg) thing. I go at walking speed for 1 minute then running speed for 2 minutes for the entire 30. I think i can handle more, but what i don’t know is wether i should go for a)longer time b)faster “pedaling” or c)higher setting if im trying to lose weight. My guess is longer time would be the best option, but i wanted to make sure. ---
**Author:** ![Swallowed\_My\_Cellphone](https://avatars.discourse-cdn.com/v4/letter/s/9d8465/32.png) [@Swallowed\_My\_Cellphone](https://boards.straightdope.com/u/Swallowed_My_Cellphone)\ **Post date:** [January 22, 2007, 2:41pm UTC](https://boards.straightdope.com/t/how-do-i-increase-my-cardio-workout-to-lose-weight/388952/2 "2007-01-22T14:41:01Z")
I’m not sure about that gizmo, but for running a good rules is 10-1. Ten minutes running/jogging alternating with one minute walking. Run 10, walk 1, run 10, walk one. I’m training for a half-marathon this way. And not to increase your workout by more than 10% a week. So if you cover 10 miles, then you can increase it to 11 in a week. I have no idea about elliptical type trainers. ---
**Author:** ![Hypno-Toad](https://avatars.discourse-cdn.com/v4/letter/h/b2d939/32.png) [@Hypno-Toad](https://boards.straightdope.com/u/Hypno-Toad)\ **Post date:** [January 22, 2007, 2:46pm UTC](https://boards.straightdope.com/t/how-do-i-increase-my-cardio-workout-to-lose-weight/388952/3 "2007-01-22T14:46:38Z")
One thing you may want to try is simply go more often, if that’s possible. That way, no single exercise session is increased but you’re doing much more per week. ---
**Author:** ![DigitalC](https://avatars.discourse-cdn.com/v4/letter/d/ebca7d/32.png) [@DigitalC](https://boards.straightdope.com/u/DigitalC)\ **Post date:** [January 22, 2007, 2:49pm UTC](https://boards.straightdope.com/t/how-do-i-increase-my-cardio-workout-to-lose-weight/388952/4 "2007-01-22T14:49:01Z")
[QUOTE=Hypno-Toad] One thing you may want to try is simply go more often, if that’s possible. That way, no single exercise session is increased but you’re doing much more per week. [/QUOTE] More than (usually) 5 times a week? I thought most people went 3 times per week. As for running, i’ve tried the threadmill and its just hell on my knees, theres no way i could handle 10 mins of running without serious pain, but im not training for a marathon just trying to lose some excess weight. ---
**Author:** ![don\_t\_ask](https://avatars.discourse-cdn.com/v4/letter/d/e68b1a/32.png) [@don\_t\_ask](https://boards.straightdope.com/u/don_t_ask)\ **Post date:** [January 22, 2007, 3:02pm UTC](https://boards.straightdope.com/t/how-do-i-increase-my-cardio-workout-to-lose-weight/388952/5 "2007-01-22T15:02:27Z")
Coincidentally [this](http://www.news.com.au/story/0,23599,21096920-36398,00.html) was in the Australian press today. \*A REVOLUTION in weight loss is about to hit Australia after scientists devised a workout that burns three times the amount of fat. They found their specific brand of interval training prompts the body to click into a metabolic response that allows more fat to be burned under the skin and within the muscles. Researchers at the University of NSW and the Garvan Institute studied 45 overweight women over 15 weeks, putting them through a 20 minute cycling regime in which they sprinted on a stationary bike for eight seconds followed by 12 seconds of cycling lightly. “They lost three times more weight as other women who exercised at a continuous, regular pace for 40 minutes,” UNSW Associate Professor Steve Boutcher said. \* There’s more in the article of course. ---
**Author:** ![Swallowed\_My\_Cellphone](https://avatars.discourse-cdn.com/v4/letter/s/9d8465/32.png) [@Swallowed\_My\_Cellphone](https://boards.straightdope.com/u/Swallowed_My_Cellphone)\ **Post date:** [January 22, 2007, 3:04pm UTC](https://boards.straightdope.com/t/how-do-i-increase-my-cardio-workout-to-lose-weight/388952/6 "2007-01-22T15:04:00Z")
[QUOTE=DigitalC] As for running, i’ve tried the threadmill and its just hell on my knees, theres no way i could handle 10 mins of running without serious pain, but im not training for a marathon just trying to lose some excess weight. [/QUOTE] I wasn’t suggesting you take up running, I was suggesting employing the same cardio training/fat burning principles. Go fast 10 minutes, slow 1 minute, fast 10 minutes… and gradually lengthen the total time of your workout. Say, from 20 mintues to eventually a half-hour, over time to 45 minutes etc. A “fat burning” pace can be much lighter than a cardio training pace. For cardio training for the half-marathon, I have to move at a pace that brings my heart rate up quite a bit more than you need for fat burning. A brisk pace on the machine will be fine, you don’t have to go at an all out running speed. But the strategy is the same. ---
**Author:** ![Trunk](https://avatars.discourse-cdn.com/v4/letter/t/87869e/32.png) [@Trunk](https://boards.straightdope.com/u/Trunk)\ **Post date:** [January 22, 2007, 3:05pm UTC](https://boards.straightdope.com/t/how-do-i-increase-my-cardio-workout-to-lose-weight/388952/7 "2007-01-22T15:05:21Z")
[QUOTE=Swallowed My Cellphone] I’m not sure about that gizmo, but for running a good rules is 10-1. Ten minutes running/jogging alternating with one minute walking. Run 10, walk 1, run 10, walk one. I’m training for a half-marathon this way. [/QUOTE] A good rule for WHAT? Getting faster? Losing weight? Training for longer distance? I’ve never heard of such a thing. Anyway, to the OP: It’s not rocket science. . .higher intensities burn more calories, and more fat. Google “fat burning zone” and you’ll find a lot of lot of stuff out there, most ly debunking the myth of the “fat burning zone.” For a given energy level, longer workouts burn more fat. If you’re working out 4-5 days per week, more than anything, I’d try to mix it up. . .a long workout, a workout with intervals. You gotta make it hurt a couple times per week if you really want to start getting in better cardio shape, and it helps take the pounds off, too. ---
**Author:** ![Swallowed\_My\_Cellphone](https://avatars.discourse-cdn.com/v4/letter/s/9d8465/32.png) [@Swallowed\_My\_Cellphone](https://boards.straightdope.com/u/Swallowed_My_Cellphone)\ **Post date:** [January 22, 2007, 3:09pm UTC](https://boards.straightdope.com/t/how-do-i-increase-my-cardio-workout-to-lose-weight/388952/8 "2007-01-22T15:09:22Z")
[QUOTE=Trunk] A good rule for WHAT? Getting faster? Losing weight? Training for longer distance? [/quote] All of the above. It improves general endurance. ---
**Author:** ![Swallowed\_My\_Cellphone](https://avatars.discourse-cdn.com/v4/letter/s/9d8465/32.png) [@Swallowed\_My\_Cellphone](https://boards.straightdope.com/u/Swallowed_My_Cellphone)\ **Post date:** [January 22, 2007, 3:12pm UTC](https://boards.straightdope.com/t/how-do-i-increase-my-cardio-workout-to-lose-weight/388952/9 "2007-01-22T15:12:32Z")
[QUOTE=Trunk] A good rule for WHAT? Getting faster? Losing weight? Training for longer distance? [/quote] All of the above. It improves general endurance. You never heard of sucha thing? Grab any running magazine or try a running club. It a very common training technique. ---
**Author:** ![Swallowed\_My\_Cellphone](https://avatars.discourse-cdn.com/v4/letter/s/9d8465/32.png) [@Swallowed\_My\_Cellphone](https://boards.straightdope.com/u/Swallowed_My_Cellphone)\ **Post date:** [January 22, 2007, 3:23pm UTC](https://boards.straightdope.com/t/how-do-i-increase-my-cardio-workout-to-lose-weight/388952/10 "2007-01-22T15:23:44Z")
Whoa, what’s with the server?.. I was trying to add: It’s called “interval training” and is one of the most common training techniques for cardio fitness. You can Google it and probably find an optimal workout for your body type. Interesting. The server glitch that resulted in the double post also prevented me from editing the last one. ---
**Author:** ![Trunk](https://avatars.discourse-cdn.com/v4/letter/t/87869e/32.png) [@Trunk](https://boards.straightdope.com/u/Trunk)\ **Post date:** [January 22, 2007, 3:26pm UTC](https://boards.straightdope.com/t/how-do-i-increase-my-cardio-workout-to-lose-weight/388952/11 "2007-01-22T15:26:43Z")
Oh, you’re talking about “interval training”? Well, I don’t know if I’d phrase it as “Run 10, walk 1, run 10, walk one.” but I do agree that interval training is a great way to get fit faster, including losing weight. ---
**Author:** ![Swallowed\_My\_Cellphone](https://avatars.discourse-cdn.com/v4/letter/s/9d8465/32.png) [@Swallowed\_My\_Cellphone](https://boards.straightdope.com/u/Swallowed_My_Cellphone)\ **Post date:** [January 22, 2007, 3:29pm UTC](https://boards.straightdope.com/t/how-do-i-increase-my-cardio-workout-to-lose-weight/388952/12 "2007-01-22T15:29:50Z")
[QUOTE=Trunk] Well, I don’t know if I’d phrase it as “Run 10, walk 1, run 10, walk one.” but I do agree that interval training is a great way to get fit faster, including losing weight. [/QUOTE] 10 and 1 is what many of the running clubs around here recommed as an interval for beginners. Anyone else having really weird stuff happening with the server? Or is it just me? ---
**Author:** ![justrob](https://avatars.discourse-cdn.com/v4/letter/j/a9adbd/32.png) [@justrob](https://boards.straightdope.com/u/justrob)\ **Post date:** [January 22, 2007, 3:32pm UTC](https://boards.straightdope.com/t/how-do-i-increase-my-cardio-workout-to-lose-weight/388952/13 "2007-01-22T15:32:22Z")
I love using the elliptical. When I first started I was in the same position. I could only run for a couple minutes then I had to slow down to recover. Gradually I increased the length I could run until I could go the entire 30 minutes at running speed. The ones at the Y I go to have programs that let you vary your workout. I like the the variable resistance one, it’s kind of like running outdoors with changes in resistance as if you were going up and down hills. This helped me lose 15 lbs. (Of course I put them back on when I turned into a slacker and stopped going but I’m starting to go again so we’ll see what happens) One of the reasons I really like the elliptical machine is it is much easier on my knees than running also. Good luck. ---
**Author:** ![Hypno-Toad](https://avatars.discourse-cdn.com/v4/letter/h/b2d939/32.png) [@Hypno-Toad](https://boards.straightdope.com/u/Hypno-Toad)\ **Post date:** [January 22, 2007, 3:45pm UTC](https://boards.straightdope.com/t/how-do-i-increase-my-cardio-workout-to-lose-weight/388952/14 "2007-01-22T15:45:29Z")
[QUOTE=DigitalC] More than (usually) 5 times a week? I thought most people went 3 times per week. As for running, i’ve tried the threadmill and its just hell on my knees, theres no way i could handle 10 mins of running without serious pain, but im not training for a marathon just trying to lose some excess weight. [/QUOTE] I (usually) do 30 minutes in the morning before work and 90 minutes in the evening in addition to walks to the store or just around the neighborhood. I don’t always make it 7 days a week on both sessions, but I try. I find that several short sessions is easier on me. ---
**Author:** ![Swallowed\_My\_Cellphone](https://avatars.discourse-cdn.com/v4/letter/s/9d8465/32.png) [@Swallowed\_My\_Cellphone](https://boards.straightdope.com/u/Swallowed_My_Cellphone)\ **Post date:** [January 22, 2007, 3:48pm UTC](https://boards.straightdope.com/t/how-do-i-increase-my-cardio-workout-to-lose-weight/388952/15 "2007-01-22T15:48:31Z")
P.S. Hey, **Trunk**! Just in case… I wasn’t trying to be snippy with ya. The server was doing some seriously weird stuff while I was typing and it sounded a helluva lot snarkier than I intended once it chewed up and spat out what I was trying to compose. My apologies if I sounded like an ass. ---
**Author:** ![DigitalC](https://avatars.discourse-cdn.com/v4/letter/d/ebca7d/32.png) [@DigitalC](https://boards.straightdope.com/u/DigitalC)\ **Post date:** [January 22, 2007, 5:24pm UTC](https://boards.straightdope.com/t/how-do-i-increase-my-cardio-workout-to-lose-weight/388952/16 "2007-01-22T17:24:09Z")
[QUOTE=don’t ask] Coincidentally [this](http://www.news.com.au/story/0,23599,21096920-36398,00.html) was in the Australian press today. [/QUOTE] That was very interesting. I gave it a shot today on the elliptical machine (thanks **justrob** i couldnt figure out the name of the damn thing), and while i can’t comment on wether it works or not yet i gotta say watching that damn clock for 30 mins straight in order to keep track of 8s/12s intervals is a huge pain in the ass. I will give it a week though and see how it goes. ---
**Author:** ![cmosdes](https://avatars.discourse-cdn.com/v4/letter/c/a587f6/32.png) [@cmosdes](https://boards.straightdope.com/u/cmosdes)\ **Post date:** [January 22, 2007, 7:38pm UTC](https://boards.straightdope.com/t/how-do-i-increase-my-cardio-workout-to-lose-weight/388952/17 "2007-01-22T19:38:00Z")
My advice: 1. **Add interval training** - vary the intensitythroughout the workout. In running this is called Fartlek training and the same principles can be applied here. It doesn’t have to be regimented and is probably better if you just do it sporadically and randomly. 2. **Vary your workouts** - Don’t always do eliptical training. Hit the road on a bike once in a while or swim some laps. Your body will get very efficient at that one exercise if that is all you do. Efficiency is great for marathoners, but not so much for someone trying to lose weight. 3. **Add weight training** - aerobics are great for burning calories, but weight training will up your metabolism and give you better definition. You are working your lower body with the elliptical training, so add some upper body weight training 3 or 4 days a week. I run 5 days a week - 1 very long run, 2 medium runs and 2 short runs. On the days of my short runs and 1 of my days off I go to the gym and lift. It isn’t much, just 20 minutes each day, but it does seem to help. 4. Make sure you have a solid diet. ---
**Author:** ![Sleel](https://avatars.discourse-cdn.com/v4/letter/s/73ab20/32.png) [@Sleel](https://boards.straightdope.com/u/Sleel)\ **Post date:** [January 25, 2007, 4:56am UTC](https://boards.straightdope.com/t/how-do-i-increase-my-cardio-workout-to-lose-weight/388952/18 "2007-01-25T04:56:04Z")
Some food for thought: longer is not always better. Intensity makes a difference both in the kind of fitness and capability you achieve as well as the kind of build you get. Take a look at these marathon runners. Women: [Woman 1](http://i.a.cnn.net/si/2004/writers/mike_fish/08/31/olympics.marathon/p1_kastor_getty.jpg) [Woman 2](http://www.valleystriders.org.uk/vsalbum/04tracpa/PA1194746@OLYMPICS%20Marathon.jpg) Men: [Men’s marathon runners](http://member.telpacific.com.au/grove/images/olymprunners2.jpg) [2004 Olympic Winner](http://content.answers.com/main/content/wp/en/thumb/4/4b/180px-Stefano_Baldini.2004_Summer_Olympics.breaking_the_marathon_winning_tape.jpg) Now take a look at some sprinters: [Sprinter 1](http://starbulletin.com/2000/09/14/sports/artb.jpg) [Sprinter 2](http://www.nccu.edu/campus/athletics/jstfpr03.jpg) [Sprinter 3](http://www.gopsusports.com/images/OutdoorTrackW/Cox.jpg) [Sprinter 4](http://www.barton.cc.ks.us/sports/trackfield/tf04-05/photos04-05/Olympic%20Stuff/Veronica,Aleen200m.jpg) Which kind of body would you rather have? Marathon runners usually have _higher_ body fat than sprinters, by the way, and obviously less muscle mass. Strength training is also valuable. Gymnasts are stronger, weight for weight, than almost any other kind of athlete. They do a ton of strength training, including weights training to shore up weak spots if they aren’t able to do certain movements with full body weight. Most guys would love to have a build like [these guys](http://www.psu.edu/sports/gymnastics/men/pictures/2000team.jpg) have. Most women would envy [her](http://www.photosport.com/gymnastics/dume0314.jpg.htm), and would probably be willing to kill for a butt like [this](http://www.photosport.com/gymnastics/utah0468.jpg.htm). ---
**Author:** ![Santo\_Rugger](https://avatars.discourse-cdn.com/v4/letter/s/e95f7d/32.png) [@Santo\_Rugger](https://boards.straightdope.com/u/Santo_Rugger)\ **Post date:** [January 25, 2007, 3:52pm UTC](https://boards.straightdope.com/t/how-do-i-increase-my-cardio-workout-to-lose-weight/388952/19 "2007-01-25T15:52:20Z")
[QUOTE=Trunk] \ It’s not rocket science. . .higher intensities burn more calories, and more fat. Google “fat burning zone” and you’ll find a lot of lot of stuff out there, most ly debunking the myth of the “fat burning zone.” For a given energy level, longer workouts burn more fat. \ [/QUOTE] Everything I quoted is true. However, the “fat burning zone” puts you into a level where you’re still burning calories from fat, but are able to work out for longer. So, even though your intensity isn’t as high, and you’re burning less calories (and fat) per unit time, your overall calorie usage is higher for the workout.