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Normally I do AM fasted cardio because my work schedule permits me to do so. I normally do 30 minutes at 110-120 bpm to ensure I am using fat as fuel not glycogen. This is working well.
Now schedule will be changing where I will be doing cardio in evening after work. This will be fed state. Do I still keep my heart rate at 110-120bpm to ensure I use fat as fuel or being fed will I need to now kick up my intensity to around 140-150bpm for fat loss?
thx
Depends what kind of diet you are on...if you are eating carbs then a higher intensity type cardio would be better because you have glycogen stores. If you are running keto then keep cardio the same.
P
ok, I am only eating carbs before and after workouts only. rest of meals are protein fats or protein veggies.
on non workout days I eat strictly protein and fats so a hybrid maybe.
thx
Stick to low intensity moderately paced walking...dont worry about heart rate. Th entire idea behind timed intake of carbs is to use them up during training...so in essence you are doing a TKD timed keto diet so stick to low intensity cardio...its by far the best anyway...it improves recovery as opposed to HIT which hurts recovery especially on a low cal diet.
P
Since this is somewhat on topic. Would you change up cardio with a carb cycle type diet. cycle is this 1 high carb day 2 moderate card days 4 low carb days and repeat. On low carb day I increase protein meals to keep calories a bit higher, but calories are still lower than High carb and Moderate carb days.
cardio I 6 days in am at brisk walk Heart rate about 115 with sled work on high carb day late after noon.
That sounds fine...on high carb days more intense cardio can be done, However keep in mind the leaner you get and the more cardio you are doing will definitely start to cut into your recovery ability. Thus the closer you get to a contest etc the more cardio should lean towards low intensity.
P
thanks