Cardio dodgers! (aka ladies who mostly lift) Anyone trying to increase their cardio?

[JustGettingStarted]

"They" say that we should be doing 150 minutes a week of "moderate cardio." Or 60 minutes of "intense" cardio a week.

I am already lifting weights for an hour four days a week. I can't imagine adding on thirty minutes of cardio (not to mention another 30 minutes on a fifth day.) I'm knackered after lifting!

I'm not entirely sure what "moderate" cardio is. To me, that sounds like a slow jog, or elliptical or something where you're breathing too heavily to speak more than a sentence without stopping to breath. And "intense" sounds like breathing heavily enough that you can only gasp out three words at a time. Because "light" is, I believe, being able to sing (like your normal walking pace.)

I have been trying to increase my cardio. I've cut my weight training from 6 days to 4, and then going in for two days of intense circuits, which takes me about 25 minutes. And I'm trying to get more swimming in as well as doing the odd 20 minutes of brisk uphill walking on the treadmill.

But I don't think I'm really getting it all in. It's even harder when I'm travelling (every other week), as I have less time and I prioritise weights.

Anyone else share my frustration?

I recommend running (c25k app). You get such a great workout, it is cheap (just buy shoes and download the free Runkeeper app to your phone) and portable. I used to travel a lot for business and running is just the easiest exercise to squeeze in (apart from resistance bands in your hotel room).

I only run 15-25 miles a week now but find it keeps me fighting fit (along with weights, bootcamp, dvds).

This is a good thread! I don't lift (do keep getting it recommended to me but can't afford the training) but used to do a bit of cardio. Have put some weight on over the summer and actually look loads better for it so am currently dodging cardio in a hope to put a bit more on. Find it incredibly difficult to put weight on.

Really want to start cardio again but am worried as soon as I do the weight I have gained will fall off me.

Today I did a HIIT circuit. I set up five exercises (things like slam balls, battle ropes, kettlebell Swings, pushups... Based on what equipment is available). I do a circuit of the five things that takes 2-3 minutes. I rest between rounds until my heart stops pounding. I repeat the circuit five or six times, which takes 20-25 minutes.

My heart rate gets up to at least 180bpm, so I know it's certainly intense enough. I don't get bored, and I'm careful to order the exercises in such a way that I work opposing muscle groups and therefore don't feel agonising discomfort in any one part of my body.

Just, circuits sound a good idea - would stuff like push ups and kettle balls be better than running if I don't want to lose weight?

I don't really know. In general, intense circuits creates HIIT, which is often better for weight loss than steady-state cardio. But if you are eating enough, you won't lose weight.

I prefer it because it's not boring.

Thanks Just. Has been so hard to put the weight on (stupidly high metabolism) I don't want to start exercising and it drop off! Steady state cardio sounds like a plan as do want to get fitter.

I do classes (Virgin Grid ones) that are circuits similar to these (formats vary) and I have lost weight doing them without trying terribly hard.

Running doesn't generally lead to weight loss IME. 'Runger' is real! And the weight didn't drop off me inintentionally till I was doing like 40 or more weekly miles.

I am a HIIT junkie, but running makes you FIT fit.

Rivers, that is good to know, thanks. Might risk running again and just try to eat a lot more. I find as soon as I do even a bit of cardio I lose weight without wanting to but will give it another go.

I've come up with a solution for when I am travelling. I spend hours in my hotel room... Just hanging out between bouts of work.

So I bought a heart rate monitor, mainly because I intend to measure my exertion during my circuits. I wanted to try and get an idea of how well it works and I put music on my iPod and danced around my room, seeing what things elevated my heart rate, etc.

I think I can do that for 30 minutes a day when I'm sat in a hotel room. I won't do it around my house or anywhere my family will see me, but alone in a hotel room, I don't mind!