Cardio Much?

[Jelqasaurus]

Due to the fact that erections and EQ are directly related to circulation, I was curious just how many people here have considered cardiovascular exercise instead of (or in combination with) supplements? I see plenty of threads talking about Gingo, EGCG, and plenty of other supps that probably increase circulation -- and thus EQ -- but I was really interested to see exactly how many people actually throw on a pair of ASICS and hit the streets (or dirt trail) on a regular basis? And on that same note, how many people understand the benefit of cardiovascular endurance.

In this thread, I hope to accomplish the following: a) get a better understanding of how many people take the harder approach to heart health, and b) perhaps educate and encourage those who don't (or have been contemplating) cardio or exercise.

[Lazy 8]

I've been doing cardio workouts at the gym 3 or 4 times a week for years. I use either a treadmill or a stationary bike and I always try to get my HR over 150 BPM in my 20 minute sessions. My 1-minute heart rate recovery is between 40 and 50 BPM, indicating good cardio-conditioning. I also take supplements that are purportedly beneficial for the cardiovascular system. Since I take a statin to control my cholesterol, I take Ubiquinol, a more bio-available form of CoQ10, and a mini-aspirin.

[Larger]

When I workout at the gym 5 days a week, and I do CORE 3 days out of the week. And I run for about 3 miles (I know exactly what street gets me close to a mile and a half). It's best to run if you can, if not then jog. Jogging is much more effective in burning fat than walking. I also eat 5-6k calories/day because I burn close to 4k/day. BPM is about 50+ when I run, and about 40+ when I lift weights.

[W.M.P.]

When it comes to cardio, I like to switch it up between running, StairMaster and jump-rope. However, when it comes to boner-friendly cardio, in my personal experience NOTHING comes close to swimming. One thing I've noticed about cardio (at least at my age, 35) is that I gotta keep the sessions within 40mins or my testosterone takes quite a hit. I'll feel fine and ready to rumble if my girl shows up, but when it comes to keeping enough of an edge for staying "inspired" during a jelquin session, I always feel lacking if I've been hitting the cardio too hard for too long.

[SouthernJoe]

You guys are going to hate me but this is what I teach.

Cardio is over-rated. Even Jack Lalanne said that 12 - 17 min on a treadmill is all you need if you do it hard and fast.

Excessive cardio leads to excessive cortisol production, lowered testosterone and HGH levels, oxidative stress, muscular fatigue, conversion of fast twitch to slow twitch fibers, burns a small amount of calories, increases appetite, leads to overuse injuries (think of running shoes = bad posture and improper running form.), shortens muscle tissue from repetitive mid range movements, and leads to adrenal burnout.

Sessions are best kept short and intense, think burpees (which will raise heart rate faster than any other aerobic exercise), or tabata routines or just plain short and sweet sessions mixing what you enjoy to do.

I always tell my clients to just go out and play and be active, find something they enjoy. The body needs to be active with play time and not running itself down with long drawn out "cardio" sessions.

[Larger]

You guys are going to hate me but this is what I teach.

Not hating at all, SouthernJoe. in fact I agree with a lot that you said, and disagree to an extent.

Cardio is over-rated. Even Jack Lalanne said that 12 - 17 min on a treadmill is all you need if you do it hard and fast.

Well since Mr. Lalanne said so. That's what works for him, and most men who are already in shape. If you're trying to burn body fat, cardio is the way to go, because you work all of your body as you are running or jogging. I only run 3 miles two times a week, because I already am lean and do not need to burn any more calories than I already do. But that doesn't mean I won't recommend them for those who are looking to lose weight.

Excessive cardio leads to excessive cortisol production, lowered testosterone and HGH levels, oxidative stress, muscular fatigue, conversion of fast twitch to slow twitch fibers, burns a small amount of calories, increases appetite, leads to overuse injuries (think of running shoes = bad posture and improper running form.), shortens muscle tissue from repetitive mid range movements, and leads to adrenal burnout.

Sessions are best kept short and intense, think burpees (which will raise heart rate faster than any other aerobic exercise), or tabata routines or just plain short and sweet sessions mixing what you enjoy to do.

I always tell my clients to just go out and play and be active, find something they enjoy. The body needs to be active with play time and not running itself down with long drawn out "cardio" sessions.

Anything in excess is bad, that's just common sense. Just like overtraining at the gym may cause:

• Insomnia
• Achiness or pain in the muscles and/or joints
• Fatigue
• Headaches
• Elevated morning pulse
• Feeling unmotivated and lacking energy
• Increased susceptibility to colds, sore throats and other illnesses
• Loss in appetite
• Decrease in performance

I prefer to do something competive like football, racquetball, etc. to really get the testosterone going. But at the same time, competivly running can increase test levels. I would race with my roommate.

[D-Man]

Jack Lalanne is in awesome shape, he's 90 something? and still looks about 55 years old. He's like Chuck Norris...only more discrete, lol.

[Jelqasaurus]

BPM is about 50+ when I run, and about 40+ when I lift weights.

Wow man you must be in better shape than Lance Armstrong! My heart rate when running (mid-hi intensity) is roughly 160-180 which would be my target heart range. My HR while lifting is probably in the 100's, I never check. No point. However, my resting heart rate is around 60, depending on a lot of factors of course. You are some kind of mutant if you're HR remains at 50 BMP while doing cardio!

As far as cardio being overrated: your heart is a muscle and muscles require work to grow. That's the principle of specificity. You train as you wish to perform. If your goal is to have short yet powerful bouts of activity, then doing 12 to 17 minutes seems appropriate. Although training for a marathon or for long-distance runners in general, small sessions of high-intensity are not very beneficial.

For me, I train in the mid to high range for 30-45 minutes. My goal is to have a strong heart that can perform in nearly peak conditions (a few levels below a sprinter, let's say) for a medium duration. I'm no long distance runner, I'm not built for that (endo/messo) plus I'm far too heavy (~180 after some good cutting) because I've been bodybuilding for over 6 years.

SouthernJoe, I'd like to see where you got your information about cardio converting fast-twitch fibers to slow-twitch. I've done research in the past that disproves this statement. If there's new research out there I'd love to read about it! Muscle fatigue after any workout, cardio or weights, makes sense. Increased appetite could be due to burned calories.

Of course there are disadvantages to anything, but as Larger said, anything in excess is bad. Overtraining causes a lot of the issues that were stated, however you have to really try to overtrain. It's not something that comes easily.

Glad to see so many people value the importance of cardiovascular endurance/strength! I feel it directly related to PE and one of the best supplemental activities to maintaining overall sexual health.

[SouthernJoe]

Not hating at all, SouthernJoe. in fact I agree with a lot that you said, and disagree to an extent.

Well since Mr. Lalanne said so. That's what works for him, and most men who are already in shape. If you're trying to burn body fat, cardio is the way to go, because you work all of your body as you are running or jogging. I only run 3 miles two times a week, because I already am lean and do not need to burn any more calories than I already do. But that doesn't mean I won't recommend them for those who are looking to lose weight.



Anything in excess is bad, that's just common sense. Just like overtraining at the gym may cause:

• Insomnia
• Achiness or pain in the muscles and/or joints
• Fatigue
• Headaches
• Elevated morning pulse
• Feeling unmotivated and lacking energy
• Increased susceptibility to colds, sore throats and other illnesses
• Loss in appetite
• Decrease in performance

I prefer to do something competive like football, racquetball, etc. to really get the testosterone going. But at the same time, competivly running can increase test levels. I would race with my roommate.

Losing Body fat is the direct result of proper eating habits ( eliminate the sugar and processed foods) and doing exercises that increase growth hormone output and build muscle (compound exercises that work multiple muscle groups through resistance). A person looking to lose weight should first look to what is on their fork and then focus on the right exercise program. People who spend too much time at the gym (usually on the treadmill) never see lasting results because too much exercise causes an increase in cortisol and these same people that may be overweight are eating a huge caloric deficit and running 2 or more hours a day which forces the body go into a starvation mood holding onto everything it has.

Another thing I point out to my clients is that proper training in compound movements elicits quicker cardiovascular health than aerobics. After all, a set of heavy squats forces the heart to work harder, and a person will build more muscle which will burn more fat, in shorter and more efficient time than could be accomplished through aerobics training.

It's also a misconception that short intense exercise is only appropriate for people who are already "in-shape". This is probably one reason why so many people never exercise to begin with.

Jelq, conversion works vice-versa. Any time a person spends a considerable amount of time focusing on one activity (lets say running) eventually other fibers take on the characteristics of the main fiber type being used. I'll have to dig up my textbook on the subject and i have a link somewhere to research on it so i'll get back to you on this. Generally, this is what a lot of athletes have found through experience though.

As far as marathons and long distance runners are concerned, it's evident that the body is not designed for this kind of work. I never focus on heart rate as a measure of fitness though, as my heart rate can be racing when im excited, nervous, or scared and that just like long bouts of aerobic exercise does not elicit growth hormone increases, build muscle, increase power, etc. Power output however, is a great measure of fitness and that can be defined as being able to much a large load over a long distance in a short amount of time.

[C.Phantasy]

HIIT is the way I prefere.When I started my new PE routine I added Cardio to the game,and It was a good choice.
Check my progress logg for more detail on why HIIT and sprinting is the best way to achive good health,good bloodflow and overall performance.