How Much Cardio Should I Be Doing?
This is the number one question I am asked by ALL new clients: how much cardio should I be doing?
There are a couple of things to know before I answer this,
1. Cardio is not a magical tool
2. Cardio should not be used as a form of punishment if you overeat, binge, drink, eat cake etc. DO NOT ABUSE IT.
Let’s get started.
24/7 your body is burning calories. To be alive your body needs to work – even when you are sleeping your body is burning calories. You even burn calories when you eat. NO MATTER WHAT YOU ARE ALWAYS BURNING CALORIES WHILE YOU ARE ALIVE!
There are 2 different things to know when you are determining how much cardio you should be doing. They are both YOURS PERSONALLY based off your body.
BMR – Basal Metabolic Rate
TDEE – Total Daily Energy Expenditure
We are all different humans. Each of our BMR and TDEE are different. A 6’0’, 180lbs., and 12 % body fat has a MUCH different BMR than someone who is a 6’0’, 180lbs., and 32 % body fat. This is also the same for TDEE because when you have more muscle, your body burns more calories throughout the day.
These numbers can be determined in a multitude of ways. Many free online calculators are available, but they can be pretty hit or miss, everybody functions a bit different so there is a bit of a tweak that normally needs to happen. At Susan E Mac, we also offer some great ways to know and understand numbers. I am not saying you must purchase something off here, but I have helped hundreds of clients exceed their goals time and time again. If you are interested, you can contact me.
Your TDEE encompasses your breathing, eating, sleeping, moving, daily chores, workouts etc.
Every single movement counts. Everything you burn throughout the day. Your BMR is what your body burns at REST, laying on the couch all day.
These are obviously two different numbers. If you are using my method of calculating your personal TDEE, you will be asked how many hours per day of activity you are engaging throughout the week. If you are a personal trainer like myself on your feel for hours on end constantly moving and lifting weights, your TDEE activity level will be vastly different than someone with a desk job who walks at lunch and works out an hour per day.
The amount of cardio you do should be calculated into your TDEE. If you are figuring out your numbers personally and you aren’t doing cardio, you might have only a 12 hours of activity level per week. Your caloric intake would based on those 12 hours. If you are adding cardio or want to start adding cardio, maybe just quick 30-minute lunch sessions every day at work, your active hours just went up so your calories WILL GO UP because you decided to MOVE YOUR BODY MORE.
I do cardio 2-3 times per week. The duration depends on my current goal. Cardio total for you is completely your choice! BUT it needs to be logged and factored.
I personally do 3–4 40-minute sessions a week if I am wanting to cut, I LOVE to cook and eat a more than I should, so I am willing to do more cardio.
I do 2–3 20-minute sessions a week if I am wanting to maintain or bulk, to keep my heart and lungs healthy. I would NEVER recommend doing more than 45 minutes of cardio per session. If you do more than 50 minutes, you will put your body in a catabolic state which starts consuming your own muscle for energy. I personally do steady-state cardio because it is easier on my joints. I do incorporate HIIT or metcon forms instead of walking on a treadmill, rowing or riding a bike.
IF YOU ARE NOT EATING ENOUGH CALORIES PER DAY, PLEASE DO NOT DO WHAT I DO.
Moving more results in more calories burned and results in more fat burned.
I always train my clients to lift weights 3-4 times per week. It is recommended you do this instead of just cardio to burn calories/fat. When you do cardio, your body stops over working and burning as hard. When you weightlift, your body over works up to 30-45 minutes post workout! It takes more energy to move weights. The more muscle you have, the higher your BMR will become. It takes more energy to move a 180lbs. person that is majority muscle compared to a 180lbs. person who is majority fat.
If you want to lose weight: Eat less than you burn - TDEE.
If you want to maintain weight: Eat what you burn - TDEE.
If you want to “bulk”: Eat more than you burn - TDEE.
A good rule of thumb is to never eat below your BMR.
Specific macros, calories, etc. should not be set in stone either. They will need to be adjusted every so often when changes are happening. Track what your body is doing. It is recommended that clients update their stats every 2 weeks to ensure the most accurate macro/calorie totals for their current bodies!
