Slow and Steady Cardio Days - Do they help YOU lose weight?

Dreamchaser · 07-17-2008, 04:18 PM

I posted this on the exercise board also but I'm not getting much response over there. (Thank you Houston Heather for answering me over there)

I thought I posted it over here earlier but I guess I didn't.

I realize that you also need to do some weightlifting and obviously have a good, clean diet. And most people who do slow and steady cardio days probably also do more intense cardio days too. But aside from those things, I wonder how effective slow and steady cardio days are in helping someone to lose weight.

I'd like to hear from those of you who do this. How much are you doing it? And are you still losing weight while doing it?

The logical side of me says that it has to work because there are some of you who are in incredible shape that do SS days along with your high intensity cardio days. (Twyla and inatic come to mind ) Of course, then again, Twyla and inatic don't need to lose any more weight so my exercise needs might be very different from theirs.

But I am still having a hard time wrapping my brain around the fact that it is as effective as harder cardio days such as high intensity interval training and moderate brisk walking. (I'm a treadmill girl). Especially since there are some recommendations out there that claim you need an hour or so of moderate daily activity.

Of course the fact that I am an "all or nothing" type personality doesn't help me out at all. I feel like I need to be wiping myself out and sweating as much as possible every time I get on the darn treadmill in order for it to be effective!

Also I think it's important for me to say that I am still battling to get off at least 50 pounds or so. So it seems like I need to work hard on my cardio all of the time.

Don't get me wrong. I absolutely love the idea of SS. Believe me, I hate my "tough cardio" more than anything!!! I'm just having a hard time believing that I can still lose weight like this. If I was maintaining it wouldn't matter so much to me.

What are your thoughts on this?

suzanneyea · 07-17-2008, 05:09 PM

I barely break a sweat at the gym, I do 30 minutes cardio and 30 minutes weights, but I go every single day.

bizbuyer · 07-17-2008, 05:14 PM

I'm no expert, but I've been low-carbing for 2 years and I know what works for me...I've lost over 40 pounds, and am now on maintenance.

I work out 3 times a week, doing 21.5 minutes of cardio (1.5 miles) and about 25 minutes of weight machines on Tuesday, Thursday, and Sunday.

I'm convinced that the cardio and weights have more than made up for my occasional dining on sushi, basmati rice, and refried beans (sushi, Indian food, and Mexican food are my occasional indulgences).

Regarding cardio, I do 1.5 miles every time I work out. Most times, I do 4.2 MPH at 4% incline for the first and third half miles, and 6% incline for the middle. Sometimes I do the 4% incline for the entire time. To me, it doesn't matter. I figure a 4% incline is better than nothing. But I love to "bump it up" and see the additional heart rate associated with the 6% incline when I'm "so inclined".

It's tough getting started (and occasionally keeping it going). But I've gotten to the point where I cannot NOT work out on the designated days.

Best of Luck!

Rory8343 · 07-17-2008, 05:20 PM

Yes you posted the same topic earlier but it was moved back to the exercise board by the moderator.

Dreamchaser · 07-17-2008, 10:54 PM

Quote:

Originally Posted by bizbuyer

I'm no expert, but I've been low-carbing for 2 years and I know what works for me...I've lost over 40 pounds, and am now on maintenance.

I work out 3 times a week, doing 21.5 minutes of cardio (1.5 miles) and about 25 minutes of weight machines on Tuesday, Thursday, and Sunday.

I'm convinced that the cardio and weights have more than made up for my occasional dining on sushi, basmati rice, and refried beans (sushi, Indian food, and Mexican food are my occasional indulgences).

Regarding cardio, I do 1.5 miles every time I work out. Most times, I do 4.2 MPH at 4% incline for the first and third half miles, and 6% incline for the middle. Sometimes I do the 4% incline for the entire time. To me, it doesn't matter. I figure a 4% incline is better than nothing. But I love to "bump it up" and see the additional heart rate associated with the 6% incline when I'm "so inclined".

It's tough getting started (and occasionally keeping it going). But I've gotten to the point where I cannot NOT work out on the designated days.

Best of Luck!

Hi bizbuyer! Thanks for responding. I see that you are down 40 pounds and you are maintaining now. Congratulations!

Have you been exercising since the start of your weight loss?

So you are doing cardio and weights on Tuesday, Thursday and Sunday. And then you have "days off" on Monday, Wednesday, Friday and Saturday??! Wow, that's a nice schedule. I could live with that.

Hopefully I will be a maintainer some day and will be able to enjoy less exercise days!

Dreamchaser · 07-17-2008, 10:55 PM

Quote:

Originally Posted by Rory8343

Yes you posted the same topic earlier but it was moved back to the exercise board by the moderator.

Oh crap! I apologize for that

JuliaL · 07-18-2008, 04:00 AM

I do a combination of SS cardio, HIIT and weight lifting. Ileen posted a great article about why this combination is most effective for weight loss over on the Muscle Matters board.
How Much Cardio Do You Recommend?

I think variety is the key. I know it is for me. Last summer I mostly did SS cardio - bike riding every day, and didn't do any weight lifting or HIIT and I actually gained weight. If you look at the total minutes I exercised last summer compared to this summer I worked out more during the summer I gained weight. I think it's because my body became very used to what I was doing and wasn't burning as much fat doing it. This summer I'm about 8 lbs. lighter than I was the same time last year.

sugarless4life · 07-18-2008, 04:13 AM

I am a slower distance runner. Never was a sprinter and never will be. Fast for me is a 9 minute mile, which I can't do these days because of my hallux rigidus in my left foot. So for now, I typically run about an 11 minute mile which is slow. I run 30+ miles every week at that pace and I doubt anyone could say it doesn't work for me!

I also lift weights and do core work with a stability ball.

I agree with Julia .. variety is a very good idea. Keeps the body guessing !

Betty

Dreamchaser · 07-18-2008, 12:04 PM

Thanks so much Julia and Betty!

afuentes · 07-18-2008, 01:05 PM

All the research I have seen leads to high intensity cardio training for 20-30 minutes at the most. But I know other people like to do low intensity for long duration. And....I know ones who combine the two plans. Whatever works better for you.

Dreamchaser · 07-18-2008, 06:38 PM

Thanks afuentes.

rae_rae21 · 07-18-2008, 07:09 PM

Honestly, I don't really think SS cardio did me very much good....as far as weight loss anyway. I do much better with heavy weight training 3xs a week, and HIIT for 30 minutes 2-3 times per week. Althought a mix of HIIT and SS might do the trick for you...I'd say give it a go and see how it works for you, and evaluate your progress after 4 weeks...if you don't have any real progress, you may try a couple weeks just doing HIIT or SS and see what works best for you. HTH!

07-17-2008, 04:18 PM	#1
Dreamchaser Blabbermouth!!! Join Date: Jun 2002 Posts: 6,174 Gallery: Dreamchaser WOE: Atkins with whole, natural foods and no "junk"! Start Date: 3-27-01	Slow and Steady Cardio Days - Do they help YOU lose weight? I posted this on the exercise board also but I'm not getting much response over there. (Thank you Houston Heather for answering me over there) I thought I posted it over here earlier but I guess I didn't. I realize that you also need to do some weightlifting and obviously have a good, clean diet. And most people who do slow and steady cardio days probably also do more intense cardio days too. But aside from those things, I wonder how effective slow and steady cardio days are in helping someone to lose weight. I'd like to hear from those of you who do this. How much are you doing it? And are you still losing weight while doing it? The logical side of me says that it has to work because there are some of you who are in incredible shape that do SS days along with your high intensity cardio days. (Twyla and inatic come to mind ) Of course, then again, Twyla and inatic don't need to lose any more weight so my exercise needs might be very different from theirs. But I am still having a hard time wrapping my brain around the fact that it is as effective as harder cardio days such as high intensity interval training and moderate brisk walking. (I'm a treadmill girl). Especially since there are some recommendations out there that claim you need an hour or so of moderate daily activity. Of course the fact that I am an "all or nothing" type personality doesn't help me out at all. I feel like I need to be wiping myself out and sweating as much as possible every time I get on the darn treadmill in order for it to be effective! Also I think it's important for me to say that I am still battling to get off at least 50 pounds or so. So it seems like I need to work hard on my cardio all of the time. Don't get me wrong. I absolutely love the idea of SS. Believe me, I hate my "tough cardio" more than anything!!! I'm just having a hard time believing that I can still lose weight like this. If I was maintaining it wouldn't matter so much to me. What are your thoughts on this?

07-17-2008, 05:14 PM	#3
bizbuyer Junior LCF Member Join Date: Jun 2008 Location: Arlington, TX Posts: 41 Gallery: bizbuyer Stats: 185/145/145 WOE: Atkins Start Date: January 2007	Love Wynonna I'm no expert, but I've been low-carbing for 2 years and I know what works for me...I've lost over 40 pounds, and am now on maintenance. I work out 3 times a week, doing 21.5 minutes of cardio (1.5 miles) and about 25 minutes of weight machines on Tuesday, Thursday, and Sunday. I'm convinced that the cardio and weights have more than made up for my occasional dining on sushi, basmati rice, and refried beans (sushi, Indian food, and Mexican food are my occasional indulgences). Regarding cardio, I do 1.5 miles every time I work out. Most times, I do 4.2 MPH at 4% incline for the first and third half miles, and 6% incline for the middle. Sometimes I do the 4% incline for the entire time. To me, it doesn't matter. I figure a 4% incline is better than nothing. But I love to "bump it up" and see the additional heart rate associated with the 6% incline when I'm "so inclined". It's tough getting started (and occasionally keeping it going). But I've gotten to the point where I cannot NOT work out on the designated days. Best of Luck!

07-18-2008, 04:00 AM	#7
JuliaL Way too much time on my hands! Join Date: May 2003 Location: Louisville, KY Posts: 17,010 Gallery: JuliaL Stats: 190/142/140 16/8/6, height 5'8", age 48 WOE: Atkins/BFFM Start Date: 4/22/03	I do a combination of SS cardio, HIIT and weight lifting. Ileen posted a great article about why this combination is most effective for weight loss over on the Muscle Matters board. How Much Cardio Do You Recommend? I think variety is the key. I know it is for me. Last summer I mostly did SS cardio - bike riding every day, and didn't do any weight lifting or HIIT and I actually gained weight. If you look at the total minutes I exercised last summer compared to this summer I worked out more during the summer I gained weight. I think it's because my body became very used to what I was doing and wasn't burning as much fat doing it. This summer I'm about 8 lbs. lighter than I was the same time last year. __________________ *"Our limitations and success will be based, most often, on our own expectations for ourselves. What the mind dwells upon, the body acts upon." -Denis Waitley*

07-18-2008, 04:13 AM	#8
sugarless4life Atkins Ambassador Join Date: Sep 2003 Location: Tampa, FL Posts: 9,067 Blog Entries: 1 Gallery: sugarless4life Stats: I EAT TO LIVE HEALTHY AND EXERCISE TO LIVE STRONG! WOE: Lost it with Atkins / RUNNING to keep it off! Start Date: January 19, 2002 - 6 YEARS ON ATKINS	I am a slower distance runner. Never was a sprinter and never will be. Fast for me is a 9 minute mile, which I can't do these days because of my hallux rigidus in my left foot. So for now, I typically run about an 11 minute mile which is slow. I run 30+ miles every week at that pace and I doubt anyone could say it doesn't work for me! I also lift weights and do core work with a stability ball. I agree with Julia .. variety is a very good idea. Keeps the body guessing ! Betty __________________ I NEED TO FIND A JOB THAT PAYS ME TO RUN.

07-18-2008, 07:09 PM	#12
rae_rae21 Senior LCF Member Join Date: Oct 2004 Location: Home of the Cowboys..whoot! Posts: 728 Gallery: rae_rae21 Stats: 187(preg)/128/120 WOE: Training for Figure competition..chicken & tuna! Start Date: looooong ago...	Honestly, I don't really think SS cardio did me very much good....as far as weight loss anyway. I do much better with heavy weight training 3xs a week, and HIIT for 30 minutes 2-3 times per week. Althought a mix of HIIT and SS might do the trick for you...I'd say give it a go and see how it works for you, and evaluate your progress after 4 weeks...if you don't have any real progress, you may try a couple weeks just doing HIIT or SS and see what works best for you. HTH! __________________ -"Never argue with an idiot...they'll drag you down and beat you with experience."

07-17-2008, 05:09 PM	#2
suzanneyea MAJOR LCF POSTER! Join Date: May 2008 Location: Quebec Posts: 1,224 Blog Entries: 3 Gallery: suzanneyea Stats: 120 WOE: Atkins	I barely break a sweat at the gym, I do 30 minutes cardio and 30 minutes weights, but I go every single day.

07-17-2008, 05:20 PM	#4
Rory8343 Blabbermouth!!! Join Date: Mar 2004 Location: Florida Posts: 6,257 Blog Entries: 12 Gallery: Rory8343 Stats: 20W/16M/8 WOE: Atkins is the Man! Start Date: January 2003 Start again November 2007	Yes you posted the same topic earlier but it was moved back to the exercise board by the moderator.

07-18-2008, 12:04 PM	#9
Dreamchaser Blabbermouth!!! Join Date: Jun 2002 Posts: 6,174 Gallery: Dreamchaser WOE: Atkins with whole, natural foods and no "junk"! Start Date: 3-27-01	Thanks so much Julia and Betty!

07-18-2008, 01:05 PM	#10
afuentes MAJOR LCF POSTER! Join Date: May 2007 Location: Sparkling Desert Posts: 1,966 Gallery: afuentes WOE: low carb Start Date: 2007	All the research I have seen leads to high intensity cardio training for 20-30 minutes at the most. But I know other people like to do low intensity for long duration. And....I know ones who combine the two plans. Whatever works better for you.

07-18-2008, 06:38 PM	#11
Dreamchaser Blabbermouth!!! Join Date: Jun 2002 Posts: 6,174 Gallery: Dreamchaser WOE: Atkins with whole, natural foods and no "junk"! Start Date: 3-27-01	Thanks afuentes.

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