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Anyone who looks at my logs knows I’m trying to lose weight. With that in mind I have a question. Keeping in mind that I’m not trying to become a runner, I’m only doing it as cardio and a fat burner. Would I burn more calories and get a better cardio workout by running a longer distance at a slower speed or by running shorter but faster distances with more rest periods? Or is it just a wash? The constants are Distance: I always run 5K Time: IT normally takes me between 37 and 40 minutes to complete Average speed: 4.8 to 5.0 mph On the long slow run I can generally pace myself at 5.3 to 5.4 Mph for 1.25 to 1.75 miles before I have to back off to a fast walk 4.1 or 4.2 for a short period then returning to my run. My heart rate runs about 140 to 150 I try not to let it go below 125 On the fasters sprints I start off at a faster pace of 5.7 to 5.8 and I can go for .50 to 1 mile before I have to take my first break. After that I will adjust my speed through various cycles running 5.3 to 5.4 but frequently upping my speed to 8.0 for 15 to 20 seconds at a time. My heart rate will jump as high as 165 but again I try not to let it go below 125. For both my recovery time is very good (at least I think it is) it normally takes less than 15 to 20 second for my heart rate to go from the high to the low. Any input you have would be greatly appreciated.
And before I get the “Clean up your diet” I got that covered. I’m not on a body builder’s diet but I’m eating healthy. I’m just looking for the most efficient way to burn the calories and get the best cardio workout I can.
What you want to do is focus on your heart rate not your speed. Time should always be around 40 to 45min target heart rate should be roughly 125 to 132 for 30 to 35mins of your workout. This should be your fat burning zone. Increasing your heart rate into a cardio zone which will be anything above 135 for a prolonged period of time will start eating away muscle for fuel. Cardio first thing in the am before you eat and after your last meal in the evening before you sleep
Good luck. I'm going to start my cardio soon as well :(