T Nation

Cardio: All At Once or Spread Out?

Is there a difference between running 30 min in the morning and then 30 min in the afternoon v.s. just running 60 min straight in the afternoon?

According to what I’ve been learning in my college courses, the session can be split up, yielding the same health benefits. Of course, if you’re training for cardiovascular endurance (e.g. cross country running), you’ll have to train in longer sessions. However, if you’re just looking to keep fit, it is my understanding that a 30 minute session in the morning and a 30 minute session in the afternoon would be just fine.

what if you are looking to lose fat?

the split cardio is (from what i have read is ideal for fat loss).

running in the morning on an empty stomach to target fat

run in the evening to give urself i better nights sleep.

plus you’ll get double the metobolism boost from it and thus = calorie burning.

do HIT cardio and long distance if you aren’t worried about muscle loss.

[quote]GNorm wrote:
the split cardio is (from what i have read is ideal for fat loss).

running in the morning on an empty stomach to target fat

run in the evening to give urself i better nights sleep.

plus you’ll get double the metobolism boost from it and thus = calorie burning.

do HIT cardio and long distance if you aren’t worried about muscle loss.[/quote]

DO NOT run in the morning at a high intensity on and empty stomach unless your goal is to lose fat AND muscle. Aerobic heart rate zones will target fat loss. You want to minimize anaerobic cardio, especially in the morning on an empty stomach. I have been walking on a treadmill at in incline for between 30 minutes to an hour. GNorm needs to gain some mass in my opinion so do not take that advice about losing fat (no offense GNorm).

DO NOT run in the morning at a high intensity on and empty stomach unless your goal is to lose fat AND muscle. Aerobic heart rate zones will target fat loss. You want to minimize anaerobic cardio, especially in the morning on an empty stomach. I have been walking on a treadmill at in incline for between 30 minutes to an hour. GNorm needs to gain some mass in my opinion so do not take that advice about losing fat (no offense GNorm).[/quote]

na man none taken… yea should have specified that one regarding to the muscle in the morning

[quote]vbm537 wrote:
GNorm wrote:
the split cardio is (from what i have read is ideal for fat loss).

running in the morning on an empty stomach to target fat

run in the evening to give urself i better nights sleep.

plus you’ll get double the metobolism boost from it and thus = calorie burning.

do HIT cardio and long distance if you aren’t worried about muscle loss.

DO NOT run in the morning at a high intensity on and empty stomach unless your goal is to lose fat AND muscle. Aerobic heart rate zones will target fat loss. You want to minimize anaerobic cardio, especially in the morning on an empty stomach. I have been walking on a treadmill at in incline for between 30 minutes to an hour. GNorm needs to gain some mass in my opinion so do not take that advice about losing fat (no offense GNorm).[/quote]

but would a split be better or a straight 60 min when trying to lose fat?

Fasted cardio has been shown to not really make much of a diffence. However if you run in the morning you probably will be in a fasted state and it wont kill you.

Long distance is not benificial for muscle building.

HIIT training is better for keeping your metabolism up for a longer period and maintaining muscle mass compared to distance running.

Check out this article it has some great HIIT programs.

http://www.T-Nation.com/readTopic.do?id=459414

I recommend the 1/4 mile sprints.

I believe a study came out last week that showed that three ten minute sessions were at least as beneficial as one 30 minute session. I also remember seeing other studies that in general showed that splitting the time up was beneficial. Sorry I can’t give you a direct citation.

[quote]jbodzin wrote:
Fasted cardio has been shown to not really make much of a diffence. However if you run in the morning you probably will be in a fasted state and it wont kill you.

Long distance is not benificial for muscle building.

HIIT training is better for keeping your metabolism up for a longer period and maintaining muscle mass compared to distance running.

Check out this article it has some great HIIT programs.

http://www.T-Nation.com/readTopic.do?id=459414

I recommend the 1/4 mile sprints.[/quote]

Try this out and just experiment in general. Whatever you do just be consistent and track your results. There are many articles in here with different ideas.