How Much Daily Cardio Is Enough?

In this QUAH Sal, Adam, & Justin answer the question “How much daily cardio is enough?"
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“How much daily cardio is enough?"
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[@paulnikeqt]

"The best cardio out there, is the one that you will do" ~Stan Efferding

[@nofilter2527]

150 mins steady state cardio a week is enough. Don’t neglect the most important muscle in your body, the Heart. -Greg Doucette

[@nofilter2527]

@@JAYJAYBEBE then why not do both and really maximize the heart health? Keep in mind powerlifters get winded pretty easily climbing a flight of stairs or having to walk a mile.

[@nofilter2527]

@@JAYJAYBEBE if time is a constraint, I would suggest antagonist/Protagonist supersets. Talk about getting your heart rate up. Can hit a full upper body day in 30 mins then you have the time to hit cardio. Also if you prefer doing an hour of weights in straight set fashion, there’s no rule to say that cardio has to be done in the gym. Go for a walk before work, during lunch break, after work, before bed etc. Etc

[@daytonode]

@@JAYJAYBEBE Being overweight is not good for heart health (with obvious exceptions like if your body fat is at a reasonable number, and most powerlifters are not)

[@alrbredwall]

I am a runner. You are getting plenty of training for your heart by doing intensity with weights. This is a common misconception. I run because I like running. Not because it is a better option.

[@alrbredwall]

​@nofilter2527 powerlifters are an area of specialization and they also carry lots of body fat. We are not lumped in with them. Strength training is not mutually exclusive to heart health

[@supimsatan]

Burning 300 calories doing cardio per day means that you can eat 300 calories more on your cut, means it's easier to stick to it. That's how i do it and it works pretty well for me. And doing cardio is good for your health in general.

[@user-cz8dd4hg1i]

Tdee calculators often account for activity calories. I'd only eat half of the activity calories instead of all of them

[@supimsatan]

@@user-cz8dd4hg1i Im doing this for 15 years. Didnt use those calculator tho. I know when i burned about 300 cal.

[@user-cz8dd4hg1i]

@@supimsatan fair enough man. Do you do that strictly for weight maintenance or during fat loss too?

[@supimsatan]

@@user-cz8dd4hg1i Tbh, i do this for Cutting/Maintenance and bulking , I just feel better doing cardio everyday. I do cardio around 1 hour per day by walking or biking. so around 200-300 calories depending what i did that day.

[@365DaysOfBald]

I still can’t wrap my head around that idea. Sure you “eat more” but you’re just eating the calories back. I don’t get it

[@nicholascauton9648]

My favorite cardio is low-intensity cycling. Done either on my “off” days or immediately after a lifting session. While I lift three times a week, I do cardio seven times a week. Sometimes when cycling isn’t possible due to my job, that’s where the walking comes in. At work, I do a lot of walking around.

[@fglend73]

People just ask these questions because they want to find the one expert who tells them to do the least amount of cardio possible. 😂

[@franklynmanuel]

I do cardio for the functional purpose and improve my functional movement probably three to four days per week with 20 to 30 minutes of functional workouts per day . I usually do this at gym after my weight training at moderate level

[@unclesams2077]

This is probably the best thing you can do. Overall you will be a great athlete and in good shape.

[@josephclutter4154]

Dr. Peter Attia talks about the benefits of zone 2 (low intensity, steady state) cardio on his podcast. Basically, it's great for mitochondrial health and fat-burning potential. Don't think these guys are hip to it.

[@smilebot484]

Come on Attia gives ridiculous diet advice. I would take his advice with a big pinch of salt. I know he’s popular which should be a rip off

[@flexonation6916]

One point I would add here is that adaptation to cardio doesn't mean that we will burn less calorie while doing the same amount. It just means that the body got better at that skill and got stronger endurance muscles. And now it can perform similar activity by having less fatigue. Similar to how lifting weights do. When we first lift 135lb on squat we're sweating like hell but after 2-3 years of training it feels like an empty bar. That doesn't mean now we're not using same muscles but we got better at squats and maybe perhaps built more muscles.

[@TheBearDiet]

Running w/o purpose never made sense to, I’m glad y’all did this lmao. My favorite cardio is any sport that I like. Right now it’s basketball, after I lose some weight it’ll be soccer.

[@carlosdmc5395]

Again, you guys are awesome and very knowledgeable. I was in very good shape when I went for the DEA academy... Unfortunately was diagnosed with cancer twice and had to withdraw and started back training with a different approach and your videos have taught me a lot that I thought I was doing right, but surprise I was wrong.

[@AbfittIFBBpro]

During days as a amateur and professional boxer. I could never get very lean or put on much muscle for that matter. Why? All the cardio. Fast forward from my 20s to my late forties, I won multiple NPC overall championships and earned a IFBB pro card at 46. And did so having never did a single session of cardio. Made my IFBB pro debut in 2017 prepping 12 weeks and did so doing no cardio. Today at 50 years old and maintain a healthy year around 10% bf and do so with no cardio. Now I am not anti cardio as a coach I understand it certainly does have a role. However that role does not come into play and is not needed or required when it comes to burning body fat!. Nutritional manipulation and weights will always win out in the long term.. Maybe having learned this is in part because Rich Gaspari and I both graduated from the same high school in Edison NJ Hmm LOL ;-) Great episode gentleman.

[@octavianandron9418]

Sorry to inform you bro but you did tons of cardio, actually you did tons of HIIT cardio, you are a BOXER! everytime you hit the heavy bag of you jump the rope, you are doing HIIT, high intensitty interval training wich is CARDIO, HARD ASS CARDIO! you did only cardio or maybe you ve done in your trainging some wights too, I dont know that but what you did as a boxer was mostly cardio! I am just surprised you difnt know. No hate bro, just wanted to give you this info. Cardio is not just the treadmill or going for a run outside.

[@jackchristianspaltholz6510]

These Dudes need Greg Doucette on this podcast.

[@ross185]

Greg would completely disagree with everything they are saying. And I would be on Greg's side.

[@haggishighways]

As someone that was obese before and got fit thanks to cycling, cardio was crucial for me. I love cycling. I spend 2-3 hours on the cycling machine or treadmill while watching a podcast. Burning a TON of calories. In terms of looking shredded, it's clearly not the way. But I'm just interested in enduro cycling competitions

[@RyanTraynor]

This is great info. Keep at it guys!

[@brentonfantozzi4129]

Recommendation is to do 150min a week for overall health

[@judahmajors6890]

🤣🤣🤣

[@xaviersoto3978]

@@judahmajors6890 What about that is funny?

[@judahmajors6890]

@@xaviersoto3978 that just seems like such a low number in my opinion but I’m sure its right 👍🏼

[@franciscomelendeze]

@@judahmajors6890 thats 2 hours and a half of cardio. In a week, you can do 5 days, 30 minutes a day. This is excluding weight training which is another 2 or 3 hours a week... I wouldn't call that a low number at all.

[@timmyturtles9670]

how is cardio not effective for fat loss nutrition combined with cardio is probably the best thing i did for losing alot of weight

[@CENTRALEAGLE68]

Learning this has honeetly helped me be more consistent

[@michaelgallegos1449]

No cardio for fat loss? Come on guys. Some is needed to burn calories, everything like weight training, cardio, nutrition is all needed for fat loss/health, especially when new to a fitness lifestyle

[@johnfarrell6264]

You burn very little calories doing cardio. You need to just eat at a deficit.

[@Zack-tn9iw]

It’s not essential that’s what they’re saying

[@dave93x]

@@johnfarrell6264 but doing cardio allows you to eat more and stay sane. If I wasn't doing cardio everyday I'd have to be eating 400-600 calories less to get this same progress

[@Josh-fz9rh]

@@dave93x what cards are you doing to burn 4-600 cals. If you’re eating in a deficit then cardio is not necessary. End of story

[@dave93x]

@@Josh-fz9rh I do 45 minutes on the exercise bike 5 days a week. Eating 1700-2000 right now

[@Bluecorner841222]

All three of you are correct 👍🏻 I really like so many opposing views that lead to the same thing just depends on your needs. Every head is a different world 😊

[@aaronreece8803]

Just got hip your channel and I love it. Straight forward answers to very common questions. I’ve always been and over thinker when it comes to working out, cardio etc. Is doing 100 burpees a day better than hill sprints three times a week. How come I can run 4 miles in 30 minutes but I get winded holding my son while ascending stairs. Any help with this fellas? I’m almost 40 and I’m beginning to lose hope in getting in all around shape. For the record I want to be functional. Love pull-ups, climbing rope, flipping tires. Keep it up guys!!

[@chairfitcamp]

Don’t do cardio for fat loss? What!!!!! Cardio is essential for everyone especially for fat loss along with a solid nutrition plan.anything that gets your heart rate up is cardio. There are many different forms of cardio. Even lifting weights can be cardio.

[@fg786]

A main benefit of cardio is that it is the most efficient way of letting your body regulate blood sugar levels. HIIT training has the same cardio vascular health benefits. A plus is, that It doesn't take as much time as ordinary cardio, but it is not as good in regulating blood sugar levels.

[@TheNoisytrev]

Being a hardgainer and doing manual labour for work and lifting 4 times per week , I don't do any cardio other than my steps throughout the day, as I'm already on 3300kcals per day and still not gaining weight, so any cardio on top just makes things harder for me, but I do always think from a health point of you I'm missing out

[@michaelgallegos1449]

Yup...I’m opposite, I get fat easy so I need cardio on top of weight training....but these guys mention no cardio, but then they say swimming is cool, anything that gets the heart rate up is cardio, all depends on what someone wants, and the kind of body someone has.

[@TheNoisytrev]

@@michaelgallegos1449 yeah definitely like you say it depends on the person and body type, I've done my fair share of cardio in the past on top of lifting and do enjoy it and the endorphins you get after completing it, but because my main goal is to build lean muscle mass, I just end up having to eat back the calories I've burned, which can be a chore plus expensive

[@c_rob1]

So cardio sessions where you elevate your HR well above resting levels will cease effectiveness after a couple of weeks, due to adaptations. Yet walking around casually throughout the day will produce results without adaptations lol? I've had success with both methods, this is the kind of mumbo jumbo that confuses people.

[@MindPumpShow]

Hi Rob, no mumbo jumbo here... I think you missed the first minute where we mentioned it depends on your goal. Is it longevity, endurance, heart health, fat loss, etc.? From a fat loss perspective, yes your body will adapt and the effectiveness will diminish and there are better ways to achieve fat loss for the long-term.

[@c_rob1]

@@MindPumpShow I'm aware of the science that supports walking over standard cardio, but it's overstated here. There are people all over who effectively use cardio to lose fat and/or maintain their physique. Maybe there's a “better” way, but the standard way does and always has worked well.

[@Beats-By-Anthony]

Walking in the AM! Like to do this 3 or 4 days in the week around 6-7 AM!

[@MrTraveller.]

Such valuable information. Thx U so much guys 💪🏽🔥💯

[@fitta74]

What does Greg Douchette think about this?

[@deathkeepur]

fun workout: VR and treadmill. (seriously, if you have good balance it's fun.)

[@platogenova9573]

Cardio is not needed whatsoever for fat loss. Who are these clowns

[@emanuelven10z]

Diet its needed it and calories restriction

[@Siegbert85]

Man... who ever you ask they will tell you something else about cardio. Isn't it as simple as: do more cardio so you don't need to restrict your calorie intake as severely? If that's the case then cardio would be my way to go about it.

[@jakekiddall5108]

I think its great therapy to do a run or some 1k sprints, plus gives a break up to weights.

[@xaviersoto3978]

What research journals are these guys reading?

[@theddrara186]

COACH GREG

[@InfiniteDreamzxP]

These closed captions are wild

[@sammylpt9076]

Cardio isn't needed for far loss per sé but it is a good accelerator to achieving desired results faster. But sure, hardly changing your diet and doing large bouts of cardio is very unlikely to lead to far loss. In most cases people eat more to replace energy lost and often don't stick to the cardio regime either. So in many cases people out on more weight.

[@neilodockery9256]

So what about hilt training surly this would burn fat

[@Sanaggie12292002]

I do cardio through Peloton rides and kickboxing a few times a week (3-4) during my trigger sessions. Anytime I leave this I see my asthma really get bad. Is there a way to help my lungs without having to do so much high intensity cardio? Walking doesn't seem to work.

[@spanishead2426]

I think swimming could be good for you. I use to have a heavy breathing(not asthma), and it helped me ALOT with breathing and increased lung capacity too!!!!!!

[@larrygarms7230]

Your Rich Gaspari analogy was a bit misleading. When you're on massive gear, of course you don't need much cardio.

[@MechanicalTension]

What? He said if you do cardio for fat loss, after 2 weeks it's not that effective. CICO bro .So what did he mean by that statement?

[@phillytiger]

Cardio lowers your metabolism, so calories out becomes a lot harder

[@MechanicalTension]

@@phillytiger Your metabolism has nothing to do with the amount of calories you burn while doing cardio. Calories burned from cardio is relative to intensity of the cardio and your body composition. And if you’re lifting weights consistently and progressively overloading with a proper small deficit you can still lose fat and build muscle. I’m still trying to figure out what he really meant.

[@DatKidWreckzx]

@@MechanicalTension what he means is that your body adapts to the intensity quickly regardless of body type or whatever. So at a certain point you are going to have to do significantly more cardio to burn the same amount of calories. Which makes it inefficient when compared to nutritional and lifestyle changes that won’t eventually require 1hr plus of your time .

[@MechanicalTension]

@@DatKidWreckzx That’s a very good way to interpret it but my counter to that is he said 2 weeks. In 2 weeks, it doesn’t matter how low intensity, high intensity, or what form of cardio you’re doing. After 2 weeks you are only going to burn less calories by a very very small margin. Body doesn’t get that good that fast.

[@TheRay1227]

@@MechanicalTension he meant that you can get your cardio back in place after two weeks. It also depends on each person, some people who have never done cardio before may have a different time span. He meant it for his show he cut back on cardio and the last two weeks of his show he did cardio to burn the excess fat he needed before his actual show. What he is trying to say is that cardio can be necessary to help you burn those couple of pounds of fat before a particular deadline. Overall, all of them states that cardio is a good addition to your strength routine, but not mandatory for weight loss. Bottom line, that comes in the kitchen. I agree with you, two weeks isn’t enough. But in Adam’s case, he was in prep, so he dieted for ten weeks already, then last two weeks of cardio is just extra for him to burn the last couple of pounds of weight before his show.

[@_Only_Zuul]

i do 1hr of HIIT cardio every on cybex arc trainer at home. i love that machine and i can easily do for rest of my life.

[@scootermcgoot]

Silly to say cardio is completely useless lol

[@jamesmcgee2310]

Agreed!

[@FawadNaeem898]

They didn’t say that.

[@jayaregomez]

@@FawadNaeem898 I guess some people just like to comment without watching/listening. :/

[@jnosa35]

Would 30 minutes total of walking to and from the gym count as cardio?

[@Maar99x]

Quick q If I wanna gain weight and build muscle and also lose body fat Let’s say I’m 80 kg with 12 % body fast and 40% muscles and in good diet nutrition I got some body fat around my six packs So ur telling me not doing cardio for like 30 mnts walking isn’t gonna burn that fat ? I mean it should with the good food diet Or should I just skip the cardio

[@lovinliftin4956]

Mobility.... ahhhhhhhhhh. I love lifting but I have to fix my gut before I really get on it. Not a cardio fan. :/

[@TheRay1227]

Just comes down in the kitchen bro.

[@TaylorMade3906]

People should run a mile a day. Spartan mentality is lacking in the weak.

[@YouknowmerightImJack]

What about a day dedicated to cardio?

[@ggrene8266]

45 min 3x a week will do it

[@Varelas03]

The best cardio is Greg Doucette #gregdoucette

[@SebastianSelect]

If cardio gets easier... ummm go harder

[@sonja4164]

The point is that's self limiting because of metabolic adaptation

[@rhys2792]

What's with the closed captions

[@jayg6222]

Whaaaaaaa 🤯

[@TonyBarhoum]

Curious, who's the guitar player out of you guys?

[@MindPumpShow]

kzbin.info/www/bejne/g17ElqeraJt0i8U

[@TonyBarhoum]

@@MindPumpShow haha that was great!

[@smilebot484]

What about heart health. This is a very narrow concern that’s driving this discussion.

[@octavianandron9418]

Vardio is not needed but you should say is recommended. Not just for the fat loss but also for the benefits, meaning a healthy heart a good blood flow and of course the extra colories that you ll burn trhough cardio will help you have a better alimentation programm in the way that you dont have to cut tons of colories only from the meals! so please next time when you ll say is not needed maybe you can add it is recommended for fat loss, health or almost any purpose. `Not needed ` is just vague, everybody needs a healthy heart! and yes you can lose fat if you starve youself to death that still doesnt mean that cardio is not helping.

[@Dankehum]

Cardio not effective for fat loss? Are you freaking kidding me. Goodbye,

[@nikolamijailovic599]

Absolute bs. Heart is most important muscle in your body, better cardiovascular is even good for your weightlifting

[@86figs]

That’s factually incorrect. Cardio IS necessary to lose fat if you want to enjoy unhealthy food a few times a week. 💅🏽

[@LionofDawn]

Walking doesn't improve your VO2 max, nor does it maintain your costal cartilage flexibility. So NO, it's not "the best" for longevity.

[@Anthony-mj2bl]

What a misleading podcast.......

[@GlacialScion]

.