cardio for non-fat loss???

[olotti]

I know this may sound stupid because I'm sure anyone will lose a little weight with cardio but here is my dilemma. I need to get into better cardiovascular shape but I don't want to lose any more fat or muscle. My bf is around 9% right now maybe a little lower and I like where it is plus I don't want to lose any muscle either. To combat this I am going to up my caloric intake as well as supplement with glutamine. I plan on doing the cardio 1-2 x a week on non weight training days. What kind of cardio should I do for aerobic endurance ie. increased lung capacity and where should my working heart rate be at. Do I want to sustain it for a longer period of time as oppossed to doing a HIIT session? I was thinking of starting off at doing 10min each of stationary bike, stepper and eliptical just to keep it interesting. Any thoughts cardio gurus. I never do cardio now only once in a great while but I have a course coming up where I have to starting running and that starts in a month so any improvement will be good.

[sooner_ed]

Originally Posted by olotti

I need to get into better cardiovascular shape but I don't want to lose any more fat or muscle.

Good goal.

Originally Posted by olotti

My bf is around 9% right now maybe a little lower and I like where it is plus I don't want to lose any muscle either. To combat this I am going to up my caloric intake as well as supplement with glutamine.

Sounds good to me. Now you have a goal and a strategy.

Originally Posted by olotti

I plan on doing the cardio 1-2 x a week on non weight training days.

Wonderful. Now you have a plan.

Originally Posted by olotti

What kind of cardio should I do for aerobic endurance ie. increased lung capacity and where should my working heart rate be at.

I am fond of running. I think most people on this forum are not pro-cardio, which is fine because they focus mainly on bodybuilding. Running is the best form of cardio I know for endurance and increased lung capacity. I base this upon the fact that I used to do low-intensity aerobics, high-intensity aerobics, and step aerobics. All have their place in the world of cardio. Running has provided me with more endurance and increased lung capacity.
I don't really get into the numbers as far as working heart rate. I simply use the conversation test when I run. As long as I can hold a conversation while running, I am in the proper zone. If you can not hold a conversation while running, then you have crossed the line of aerobic conditioning over to anaerobic, which you do not want. I simply use that test and just listen to what my body is telling me to know where I need to be. If you're big on numbers, buy a heart rate monitor. If I remember correctly (and someone will correct me if I'm wrong) but I think you want up to an 85% increase in pulse from your resting pulse. Someone correct me if I'm wrong on that.
To build your endurance, you need to have a running plan so you will start off slowly and work your way up. Don't go all out and run 10 miles a day from the beginning.

Originally Posted by olotti

Do I want to sustain it for a longer period of time as oppossed to doing a HIIT session?

If your goal is endurance, you will need to sustain for a longer period of time, but that is not on a daily basis either. I have one long run each week. Yesterday was a ten mile run. The rest of the days of the week, I run three to six miles a day and do speed work once a week.

Originally Posted by olotti

I was thinking of starting off at doing 10min each of stationary bike, stepper and eliptical just to keep it interesting.

These types of activities are good to use for cross-training. Like you said, it just keeps it interesting.

Originally Posted by olotti

I never do cardio now only once in a great while but I have a course coming up where I have to starting running and that starts in a month so any improvement will be good.

A course coming up where you have to start running? Then by all means, running it is. The only way to get good at running is to run. But, don't just go out and start running either. Have a plan. You need to start at point A before you get to point C. You need to structure your running program in such a way that you do not burn yourself out and you keep it interesting. I'm currently training for a half-marathon coming up in April. If you're interested in running, shoot me a private message and I will be more than happy to share some tips with you and provide you with a very workable plan to get you in shape.

HOWEVER, keep in mind (especially since you have a course coming up that requires running), that you will be minimizing any muscle gains you may want to have. If your primary goal is to build muscle (maximize your muscle gains), then you will not do it with running. If your goal is simply to not lose any muscle while you run, that is very workable.

[olotti]

Thanks Sooner Ed that is great advice

[Lady C]

Originally Posted by olotti

I need to get into better cardiovascular shape but I don't want to lose any more fat or muscle.

Then make sure that you intake enough of the right foods to match your exertion level, AND use resistance training and you should not lose muscle.

[CF-OC_gal]

I tried that but ended up losing body fat and a very small amount of weight. It was enough to show up in the skinfold measurements taken with a caliper.

When you metabolism decides to "kick-in" you may not have as much control over what happens to your bodyfat or your shape. I did test as improving on my cardiovascular fitness. I normally run intervals outside but while the roads and weather are crap I use a lifecycle (or stairs).