s/o fat loss and cardiac endurance

[Anonymous]

I have 15 pounds to lose, and my cardiologist would like me to do cardio that elevates my heart higher than walking does. For those of you in this situation, what cardio do you do (and how long, how intense, how often)?

[Anonymous]

[twitter]

Anonymous wrote:I have 15 pounds to lose, and my cardiologist would like me to do cardio that elevates my heart higher than walking does. For those of you in this situation, what cardio do you do (and how long, how intense, how often)?

And to be clear, I want to do cardio that doesn’t really elevate hunger levels.

[Anonymous]

HIIT. You'll get your heart rate up higher than walking while doing exercises that build muscle (which increases your calorie expenditure and helps you lose more weight even when you're not actively exercising).

Bodyweight circuits are enough; you don't need to go "full bro" at the gym. There are tons of programs online. Check YouTube for something like "bodyweight HIIT circuit" or "bodyweight tabata" and go from there.

[Anonymous]

Strength training 3x/week for weight loss and dance cardio 3-5/week for the heart. I go all out so it's like HIIT but more fun for me.

[Anonymous]

I don’t think you can really do cardio properly without being in a calorie deficit from burning calories and fueling yourself properly. The more weightlifting, HIIT, and running I do, the more I need to eat, but I eat a lot of protein, which makes me leaner.

[Anonymous]

I hate HIIT, and I won’t do something consistently if I hate it.

I prefer low impact like endurance cycling/stationary bike and hiking (even if that just means power walking on a treadmill with a high incline like 12%). Make sure to wear a heart rate monitor of some sort so you know you are getting in the zone that your doctor recommends. Good luck!

[Anonymous]

Look up zone 2 cardio.

[Anonymous]

Jump rope. Easy, inexpensive, at home.

[Anonymous]

Anonymous wrote:Jump rope. Easy, inexpensive, at home.

I second the jump rope. It quickly gets the heart pumpin' and uses those leg muscles!
You can also just run up and down some stairs. Or alternate running stairs and jumping rope.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Jump rope. Easy, inexpensive, at home.

I second the jump rope. It quickly gets the heart pumpin' and uses those leg muscles!
You can also just run up and down some stairs. Or alternate running stairs and jumping rope.

[Anonymous]

I am 60 and very feeble. I am a cardiac patient and I want to build bone strength, cardiac endurance, build leg muscles and balance.
I have never exercised in my entire life. I am hoping to start Yoga now to get in condition.

[Anonymous]

If you’re on a treadmill, you can increase the elevation /speed combo to get in a target heart rate.

[Anonymous]

Anonymous wrote:Jump rope. Easy, inexpensive, at home.

I agree it gets the heart rate up but doesn't always agree with women who have had several kids

[Anonymous]

Stair climber. Ugh.

[Anonymous]

Anonymous wrote:I am 60 and very feeble. I am a cardiac patient and I want to build bone strength, cardiac endurance, build leg muscles and balance.
I have never exercised in my entire life. I am hoping to start Yoga now to get in condition.

OP - Is this you? Consider joining a gym. Lifetime Potomac has a strong ARORA program targeted at your age group. It sounds like a mixture of classes is what you're seeking.