Cardio ?'s Answered here. Enter!!!

BabsieGirl · 10-21-2003, 12:45 PM

Max-OT Cardio – An Introduction

by Paul Delia
Founder and President, AST Sports Science

Late last year I started experimenting with a new cardio training approach I now call Max-OT Cardio. It’s new. It’s innovative. It’s brutal. And it’s incredibly effective. In fact, it’s dramatically effective at burning body fat without any negative impact on building muscle.

Max-OT Cardio is incredibly effective at burning body fat, but unlike “normal” cardio, it may actually induce an anabolic effect on muscle tissue. Cardio that not only burns fat, it builds muscle. Imagine cardio that actually causes muscle to grow!

Throughout the years, I have always prided myself in thinking beyond the norm. I always ask “why” and in doing so have found that there are very few answers to that question with “conventional” training methods. In thinking beyond the norm, I’ve been able to help thousands and thousands of athletes approach building muscle in a completely different way and with staggering results. Over the past year, rethinking cardio has allowed me to redefine cardiovascular training for maximum fat burning effects without the typical catabolic effects on muscle tissue. And let me tell you, the results are incredible.

Both Skip La Cour and Jeff Willet used Max-OT Cardio with astounding resuts. Take a look at the condition Skip achieved on the way to winning the 2002 Team Universe Championship.

So from right now forward I want you to let go of your conventional cardio training knowledge. Forget what you have been previously taught about cardio training. Get ready for a cardio experience that will not only dramatically boost your metabolism, but will keep your metabolic rate elevated longer for a sustained fat burning effect.

What is Max-OT Cardio?

Max-OT Cardio can be described as ultra-high intensity cardio performed in 16-minute sessions and performed progressively from session to session. What this means, and it’s very important, is that each proceeding cardio session should be more intense than the one before. In other words, you should expend more energy (burn more calories) during every new 16-minute Max-OT Cardio session.

Getting Started

Remember, no more old fashion cardio. You are stepping up. You are entering an advanced cardio training dimension. A dimension few athletes are familiar with. After a few weeks of Max-OT Cardio, your view cardio training will never be the same. All your previous cardiovascular training will seem like a walk in the park and a waste of time. You will then realize how inefficient and ineffective “conventional cardio” is. More importantly, you’ll be establishing a metabolism akin to a Colorado wildfire.

Max-OT Cardio is the ultimate in intensity. Because of this ultra-high intensity, the choice of exercises is limited. One primary exercise that’s perfectly suited for Max-OT Cardio is the Recumbent Bike. Here’s why; a Recumbent Bike requires no skill. It is safe and as intensity increases, safety and stability remains the same. Basically, you can go all out on a Recumbent Bike and not have to worry about balance, a misstep, or falling off. This is very important. A Recumbent Bike brings no compromise on your ability to generate maximum intensity. Just about all other cardio exercises require a compromise between balance, skill, and intensity. Max-OT Cardio involves no compromise.

Recumbent Bikes have several settings that are important to understand. Setting up the Recumbent Bike correctly will allow for a smooth transition into Max-OT Cardio.

Time setting: This is easy. Set it to 16 minutes.

Program setting: Most all Recumbent Bikes come with numerous program settings that provide varying resistance levels throughout the timed cardio session. The one you need to choose is called “Interval.” This is a setting programmed for progressively increasing resistance levels with each one followed by an equal length lower resistance level throughout the duration of the cardio session.

I have found this interval setting to be important for overall intensity output. In other words, you can generate greater intensity and achieve a higher overall energy expenditure output on the “interval” setting than on a steady resistance setting. There are mental implications as well. This will be covered in future articles on Max-OT Cardio.

Level or Resistance setting: This setting increases or decreases the resistance on the pedals. The higher the level setting, the greater the pedal resistance. The greater the pedal resistance, the greater distance traveled per revolution and the greater the intensity at equal revolutions per minute (RPM).

First Things First

First things first, you need to establish an initial intensity baseline. This is simple. You simply perform a 16-minute cardio session at a little bit higher than your normal cardio intensity level. After you do this, you need to record some statistics. All Recumbent Bikes display exercise performance. They will typically show calories burned and distance traveled. This is another reason they are well suited for Max-OT Cardio.

You need to understand that these are just estimates, but that doesn’t matter. They are used for references to guide you to “always increasing intensity levels.” Remember, each cardio session should be higher in intensity than the one before. In other words, you should travel further distances and record higher calorie readouts with each new Max-OT Cardio workout on the Recumbent Bike.

I have been working on calculations that grade intensity levels for each Max-OT Cardio workout. These formulas also give more accurate caloric expenditure numbers than you’ll get from the bike read out. I have put these in an Excel template that I will make available in a future article. It’s great for recording, tracking, and charting your Max-OT Cardio performance.

Once you have performed your initial Max-OT Cardio workout, you will have established a “goal” – a distance to beat on your next Max-OT Cardio session. This is an important element in Max-OT Cardio. As with Max-OT weight training, the result of always striving for more is that it forces your body to adapt. With Max-OT Cardio, you are literally forcing your metabolism higher with each session.

Beating your previous distance is a must. I want to emphasize this. The fact that you are constantly increasing your intensity levels each cardio session continuously drives your metabolism higher. It also sets a site for you for every Max-OT Cardio workout. You will no longer just be “putting in time” during cardio. You will stoking your metabolism higher and higher with each Max-OT Cardio session.

Why 16 minutes?

There are several reasons for the 16-minute Max-OT Cardio duration. All of which lead to greater cardio intensity and greater increases in metabolic rate.

16 minutes is an optimal time span that will allow you to put forth maximum intensity without pacing yourself. It’s important that you do not pace yourself during Max-OT Cardio. Pacing acts to preserve energy instead of expending maximum energy. Durations longer than 16 minutes encourage pacing one's cardio effort.

Mentally, 16 minutes of cardio is far more conducive to putting forth maximum intensity than cardio of longer duration. The “mental” side of Max-OT Cardio, and all training for that matter, is an area of great importance yet rarely explained.

Finally, 16-minutes of maximum intensity cardio will maximize your metabolic rate without tapping into lean muscle tissue for energy.

Putting Max-OT Cardio to Work For You

Now it’s time to rev up your metabolism and spend less time doing it. Less time plus more effort will equal greater results. Greater results in less time – as Ted Nugent would say, “Ya gotta like that!” Below is an outline of Max-OT Cardio high points.

Max-OT Cardio is performed for 16 minutes.

Max-OT Cardio is performed on a Recumbent Bike, Stair Climber, or any device that will allow for maximum intensity to be exerted safely and without the need for excessive balance or skill. If you can’t perform your cardio with maximum intensity without the possibility of falling off, tripping, etc. then it’s the wrong type of exercise for Max-OT Cardio.

Max-OT Cardio is performed with an “Interval” setting. This allows for intermittent resistance levels during the 16-minute sessions resulting in greater overall energy output.

Each Max-OT Cardio workout is more intense than the one before. Two ways to increase the intensity on a Recumbent Bike are to increase the resistance and/or increase the pedal RPM. Technically this is measured in wattage output. Intesity is measured by distance traveled and calories burned.

Intensity! Max-OT Cardio is always performed using maximum intensity and effort.

Getting Your Feet Wet

If you are like me, you like to dive into new adventures headfirst. However, Max-OT Cardio is a different animal. You must acclimate to the intensity levels involved. This is necessary both mentally and physically. This adaptation to Max-OT Cardio will ensure you get the maximum benefit from this new and incredibly effective cardio training.

Your first Max-OT Cardio session should be performed at an intensity level only 5 to 10 percent greater than your normal long duration (and now obsolete) cardio intensity. The results from this intro Max-OT Cardio workout will form the basis for your next Max-OT Cardio workout. The distance you record from your first Max-OT Cardio session will be the distance to exceed during your next Max-OT Cardio workout. Your third Max-OT Cardio workout should be more intense than your second and so on.

Within about 2 to 3 weeks of this intensity progression, you’ll be experiencing the full effects of Max-OT Cardio. Each session leads into and builds upon the next. This progressive intensity increase will amplify your metabolic rate and fat burning response far in excess of conventional cardio training.

Understanding Cardio’s Effect on Fat Metabolism

Energy expenditure during cardio is very misunderstood. What is even more misunderstood is energy expenditure after cardio as a result of the cardio. When doing cardio, the primary energy source your body uses is glycogen. Your body uses very little, if any, fat stores for energy during cardio. Even if you haven't eaten food for several hours your body still uses glycogen as its primary energy source. You must let go of the wrong assumption that you are actually burning fat while you are doing cardio. You are not!

The benefit you get from cardio, from a fat burning standpoint (there are many other health benefits), is its effect on your resting metabolic rate. Your resting metabolic rate is the amount of energy your body expends when you are not exerting yourself, at rest. Cardio training, and especially Max-OT Cardio, has a dramatic elevating effect on your body's resting metabolic rate.

When you increase your resting metabolic rate, you increase your body's overall fat burning capabilities - you make your body much more efficient at burning body fat. Max-OT Cardio will make your body a 24-hour a day fat burning furnace. The problem with conventional, long duration, low intensity cardio is that it has minimum impact on increasing your resting metabolic rate. However, long duration, low intensity cardio will deplete glycogen stores. When this happens, you will start primarily utilizing lean muscle for your energy needs. Long duration cardio will break down muscle tissue.

A good real-world example of the difference in effect of Max-OT Cardio and long duration cardio has on athlete’s physiques is to look at sprinters and long distance runners. Sprinters are very lean and extremely muscular. Long distance runners are lanky, frail, with little muscle yet possess higher body fat levels than the sprinters.

Sprinters train in a manner that is very similar to the Max-OT Cardio principles – short burst of maximum intensity - whereas long distance runners train more inline with the conventional cardio approach - low intensity for longer periods of time. What type of physique would you rather have?

Cocked and Loaded

You are ready. You have the foundation of Max-OT Cardio. You are armed with the most explosive metabolic enhancing cardio program in the world. Now it’s up to you to implement Max-OT Cardio program and reap the incredible metabolic rewards.

Monolith · 10-21-2003, 01:09 PM

Is there any difference between this and HIIT? Unless im mistaken, it looks like the same program with a different name.

How frequent should "Max-OT" cardio be done? A couple times a week as with HIIT, or more frequently?

I havent done cardio in a couple years... i think i might start again.

naturalguy · 10-21-2003, 01:38 PM

Quote:

Originally posted by Monolith
Is there any difference between this and HIIT? Unless im mistaken, it looks like the same program with a different name.

How frequent should "Max-OT" cardio be done? A couple times a week as with HIIT, or more frequently?

I havent done cardio in a couple years... i think i might start again.

The difference between MaxOT and HIIT are:

MaxOT is all out for 16 minutes/HIIT is all out intervals with moderate intensity intervals alternated.

I do 3 MaxOT sessions off season, when I am leaning down or for a contest it could be between 5-10 sessions per week depending on where I am at.

**Prince** · 10-21-2003, 01:41 PM

Quote:

Originally posted by naturalguy
The difference between MaxOT and HIIT are:

MaxOT is all out for 16 minutes/HIIT is all out intervals with moderate intensity intervals alternated.

No it's not.

Program setting: Most all Recumbent Bikes come with numerous program settings that provide varying resistance levels throughout the timed cardio session. The one you need to choose is called “Interval.” This is a setting programmed for progressively increasing resistance levels with each one followed by an equal length lower resistance level throughout the duration of the cardio session.

naturalguy · 10-21-2003, 01:50 PM

Quote:

Originally posted by Prince
No it's not.

Program setting: Most all Recumbent Bikes come with numerous program settings that provide varying resistance levels throughout the timed cardio session. The one you need to choose is called “Interval.” This is a setting programmed for progressively increasing resistance levels with each one followed by an equal length lower resistance level throughout the duration of the cardio session.

Yes, however with MaxOT cardio you are supposed to pedal basically as hard as you can because what you do is progressively do more each session. Either you do a longer distance or more calories burned. Also you don't need to limit it to a bike, you can do it on an eliptical, treadmill or whatever as long as you can record either distance or calories burned and try to beat it every session. So even if the resistance on the machine is slightly less on intervals, you are still going hard to beat your previous.

Rocco32 · 10-21-2003, 03:58 PM

So what do you guys think is better; MaxOT or HIIT?

naturalguy · 10-21-2003, 04:03 PM

Quote:

Originally posted by rock4832
So what do you guys think is better; MaxOT or HIIT?

In my opinion they are both good, along with traditional cardio. You should cycle them. Try it one way for a few weeks and then switch to a different way for a few weeks. Your body will adapt to anything if you do the same thing consistently. Switch it up after like 3-4 weeks to stimulate your metabolism.

Monolith · 10-21-2003, 05:34 PM

Eh... so far the only difference i can pick out is:

In HIIT the intervals are set, and the intensity remains fairly constant week to week.

Max-OT the intervals vary, and the intensity increases week to week.

Seems like Max-OT is geared more towards people interested in increasing their cardiovascular endurance... also, i dont see any evidence to support its intial claim that it will promote muscle growth (any more than sprints might).

BlueCorsair · 10-21-2003, 06:53 PM

You have to admit, they do look pretty similar.

I work out at a well equipped gym, but it doesn't stock any fancy cardio equipment, as it's mostly geared towards most of the people here - people who are out to build strength and mass, not worry about looking like the next stick-thin supermodel.

I have a decent stationary bike I picked up a few years back with a heartrate monitor, calories burned, etc.

I normally set it to register heartbeat, get my HR up to around 170 to 180 (hard to keep it constant, or maybe my readout's a bit wonk) and go like a bat-out-of-hell for 10 to 20 minutes.

Would this have a similar effect?

And I still see people advocating the old "empty stomach cardio" bit. It seems with this kind of cardio it doesn't matter whether you've eaten or not... feel free to laugh at me if that sounds ignorant

BabsieGirl · 10-21-2003, 08:09 PM

To me. If I eat then do cardio, I feel like I'm working off what I ate, instead of working off what I intend. Which is fat.

Monolith · 10-21-2003, 10:29 PM

So when is the ideal time to do Max-OT? Or any time of cardio for that matter. Pre-w/o means youre depleting all your glycogen. Post-w/o means youre all out of glycogen, so muscle is compromised for energy.

So should cardio be seperated by several hours from weight training?

BlueCorsair · 10-21-2003, 10:54 PM

Quote:

Originally posted by BabsieGirl
To me. If I eat then do cardio, I feel like I'm working off what I ate, instead of working off what I intend. Which is fat.

Well according to the information above, what you "feel" is purely psychological then, is it not?

I'm just looking for the base-line fact

naturalguy · 10-22-2003, 07:06 AM

Quote:

Originally posted by Monolith

So should cardio be seperated by several hours from weight training?

Optimally.........yes. However most people's schedule doesn't allow it.

naturalguy · 10-22-2003, 07:07 AM

Quote:

Originally posted by BlueCorsair
Well according to the information above, what you "feel" is purely psychological then, is it not?

I'm just looking for the base-line fact

The fact is that you shouldn't look at cardio as burning calories WHILE you do it. In that regard, what you burn is minimal. What cardio can do is raise your metabolism for many hours afterwards causing what is called an afterburn.

Rocco32 · 10-22-2003, 07:14 AM

Quote:

Originally posted by naturalguy
The fact is that you shouldn't look at cardio as burning calories WHILE you do it. In that regard, what you burn is minimal. What cardio can do is raise your metabolism for many hours afterwards causing what is called an afterburn.

But traditional or slow cardio doesn't do that correct? It needs to be HIIT or MaxO2.

naturalguy · 10-22-2003, 07:23 AM

Quote:

Originally posted by rock4832
But traditional or slow cardio doesn't do that correct? It needs to be HIIT or MaxO2.

It doesn't do it as good. Traditional cardio, moderate pace at 30-45 minutes is more geared toward burning calories while you do it however it is not as effecient.

BabsieGirl · 10-22-2003, 08:47 AM

Quote:

Originally posted by naturalguy
The fact is that you shouldn't look at cardio as burning calories WHILE you do it. In that regard, what you burn is minimal. What cardio can do is raise your metabolism for many hours afterwards causing what is called an afterburn.

I believe in what you say about keeping your metabolism going for many hours after Cardio. What I don't understand now is, Why shouldn't we look at calories burned while doing cardio, isn't that the point?

Just seems as though "calories" are key point to either gaining or losing weight. So why should we not keep in mind the calories "tracked" by what ever equipment we're on?

3500 calories ='s one pound of fat. In order to lose one pound fat per week, you've got to take into consideration, calories consumed or "worked off". Be it either Cardio or Weight training.

To which, weight training brings another question to mind. You can burn Calories/fat while weight training. But is there a calculation that describes exactly how much can be burned by weight training?

naturalguy · 10-22-2003, 10:21 AM

First off you will never be able to acurately count the calories that you burn on a cardio machine because the machine counts are not acurate. They don't take into consideration enough factors to give you an acurate count.

Second, the amount of calories you will burn during is minimal compared to the rise in metabolism.

You do burn calories while weight training, not many however building muscle is another story. For every pound of muscle you put on you burn an additional 50-100 calories per day (different for everyone) and muscle uses calories all day long so you can see the importance of muscle.

BabsieGirl · 10-22-2003, 12:32 PM

I agree about the accuracy reading of calorie counts on Cardio Machines. So, if you weigh more than the average person do you take more calories counted or vice versa? Basically, how can you get a more accurate calorie count?

So you're saying. all the hard work being put into cardio will not help you during your jog, run or walk but rather is more effective after words? Now I have another question. What's the dif. between calories burned vs. counted? How do you calculate calories burned by the rise in metabolism? I don't think this is coming out the way I'm wanting to.

I already understand for every pound of muscle you put on, you burn an additional 50-100 calories per day. Of course it's different for everyone. What I don't understand is, how to come up with a number of calories burned while weight training.

Maybe I'll do a search and see what I come up with, then let ya know.

You are being helpful though

Tha Don · 10-22-2003, 03:06 PM

looks okay but I think I'll stick to sprinting

that has to be the most intense form of CV there is

naturalguy · 10-22-2003, 04:27 PM

Quote:

Originally posted by young d
looks okay but I think I'll stick to sprinting

that has to be the most intense form of CV there is

I think sprinting is very good. Just look at the physique's of sprinters, they are quite muscular and extremely lean. Compare them to long distance runners and you can see a huge difference.

Jill · 10-22-2003, 06:34 PM

Currently, my cardio consists of a manual setting, and I very the level every minute. Its usuall goes level: 7,8,9,10, 7,8,9, 10, 8, 9, 10, 11, 10, 11, 12, 13, etc.. you get the point. That would be considered interval training, correct? Any opinions?

10-21-2003, 12:45 PM	#1
BabsieGirl Fighting Endometriosis Join Date: Sep 2003 Posts: 7,495	Cardio ?'s Answered here. Enter!!! Max-OT Cardio – An Introduction by Paul Delia Founder and President, AST Sports Science Late last year I started experimenting with a new cardio training approach I now call Max-OT Cardio. It’s new. It’s innovative. It’s brutal. And it’s incredibly effective. In fact, it’s dramatically effective at burning body fat without any negative impact on building muscle. Max-OT Cardio is incredibly effective at burning body fat, but unlike “normal” cardio, it may actually induce an anabolic effect on muscle tissue. Cardio that not only burns fat, it builds muscle. Imagine cardio that actually causes muscle to grow! Throughout the years, I have always prided myself in thinking beyond the norm. I always ask “why” and in doing so have found that there are very few answers to that question with “conventional” training methods. In thinking beyond the norm, I’ve been able to help thousands and thousands of athletes approach building muscle in a completely different way and with staggering results. Over the past year, rethinking cardio has allowed me to redefine cardiovascular training for maximum fat burning effects without the typical catabolic effects on muscle tissue. And let me tell you, the results are incredible. Both Skip La Cour and Jeff Willet used Max-OT Cardio with astounding resuts. Take a look at the condition Skip achieved on the way to winning the 2002 Team Universe Championship. So from right now forward I want you to let go of your conventional cardio training knowledge. Forget what you have been previously taught about cardio training. Get ready for a cardio experience that will not only dramatically boost your metabolism, but will keep your metabolic rate elevated longer for a sustained fat burning effect. What is Max-OT Cardio? Max-OT Cardio can be described as ultra-high intensity cardio performed in 16-minute sessions and performed progressively from session to session. What this means, and it’s very important, is that each proceeding cardio session should be more intense than the one before. In other words, you should expend more energy (burn more calories) during every new 16-minute Max-OT Cardio session. Getting Started Remember, no more old fashion cardio. You are stepping up. You are entering an advanced cardio training dimension. A dimension few athletes are familiar with. After a few weeks of Max-OT Cardio, your view cardio training will never be the same. All your previous cardiovascular training will seem like a walk in the park and a waste of time. You will then realize how inefficient and ineffective “conventional cardio” is. More importantly, you’ll be establishing a metabolism akin to a Colorado wildfire. Max-OT Cardio is the ultimate in intensity. Because of this ultra-high intensity, the choice of exercises is limited. One primary exercise that’s perfectly suited for Max-OT Cardio is the Recumbent Bike. Here’s why; a Recumbent Bike requires no skill. It is safe and as intensity increases, safety and stability remains the same. Basically, you can go all out on a Recumbent Bike and not have to worry about balance, a misstep, or falling off. This is very important. A Recumbent Bike brings no compromise on your ability to generate maximum intensity. Just about all other cardio exercises require a compromise between balance, skill, and intensity. Max-OT Cardio involves no compromise. Recumbent Bikes have several settings that are important to understand. Setting up the Recumbent Bike correctly will allow for a smooth transition into Max-OT Cardio. Time setting: This is easy. Set it to 16 minutes. Program setting: Most all Recumbent Bikes come with numerous program settings that provide varying resistance levels throughout the timed cardio session. The one you need to choose is called “Interval.” This is a setting programmed for progressively increasing resistance levels with each one followed by an equal length lower resistance level throughout the duration of the cardio session. I have found this interval setting to be important for overall intensity output. In other words, you can generate greater intensity and achieve a higher overall energy expenditure output on the “interval” setting than on a steady resistance setting. There are mental implications as well. This will be covered in future articles on Max-OT Cardio. Level or Resistance setting: This setting increases or decreases the resistance on the pedals. The higher the level setting, the greater the pedal resistance. The greater the pedal resistance, the greater distance traveled per revolution and the greater the intensity at equal revolutions per minute (RPM). First Things First First things first, you need to establish an initial intensity baseline. This is simple. You simply perform a 16-minute cardio session at a little bit higher than your normal cardio intensity level. After you do this, you need to record some statistics. All Recumbent Bikes display exercise performance. They will typically show calories burned and distance traveled. This is another reason they are well suited for Max-OT Cardio. You need to understand that these are just estimates, but that doesn’t matter. They are used for references to guide you to “always increasing intensity levels.” Remember, each cardio session should be higher in intensity than the one before. In other words, you should travel further distances and record higher calorie readouts with each new Max-OT Cardio workout on the Recumbent Bike. I have been working on calculations that grade intensity levels for each Max-OT Cardio workout. These formulas also give more accurate caloric expenditure numbers than you’ll get from the bike read out. I have put these in an Excel template that I will make available in a future article. It’s great for recording, tracking, and charting your Max-OT Cardio performance. Once you have performed your initial Max-OT Cardio workout, you will have established a “goal” – a distance to beat on your next Max-OT Cardio session. This is an important element in Max-OT Cardio. As with Max-OT weight training, the result of always striving for more is that it forces your body to adapt. With Max-OT Cardio, you are literally forcing your metabolism higher with each session. Beating your previous distance is a must. I want to emphasize this. The fact that you are constantly increasing your intensity levels each cardio session continuously drives your metabolism higher. It also sets a site for you for every Max-OT Cardio workout. You will no longer just be “putting in time” during cardio. You will stoking your metabolism higher and higher with each Max-OT Cardio session. Why 16 minutes? There are several reasons for the 16-minute Max-OT Cardio duration. All of which lead to greater cardio intensity and greater increases in metabolic rate. 16 minutes is an optimal time span that will allow you to put forth maximum intensity without pacing yourself. It’s important that you do not pace yourself during Max-OT Cardio. Pacing acts to preserve energy instead of expending maximum energy. Durations longer than 16 minutes encourage pacing one's cardio effort. Mentally, 16 minutes of cardio is far more conducive to putting forth maximum intensity than cardio of longer duration. The “mental” side of Max-OT Cardio, and all training for that matter, is an area of great importance yet rarely explained. Finally, 16-minutes of maximum intensity cardio will maximize your metabolic rate without tapping into lean muscle tissue for energy. Putting Max-OT Cardio to Work For You Now it’s time to rev up your metabolism and spend less time doing it. Less time plus more effort will equal greater results. Greater results in less time – as Ted Nugent would say, “Ya gotta like that!” Below is an outline of Max-OT Cardio high points. Max-OT Cardio is performed for 16 minutes. Max-OT Cardio is performed on a Recumbent Bike, Stair Climber, or any device that will allow for maximum intensity to be exerted safely and without the need for excessive balance or skill. If you can’t perform your cardio with maximum intensity without the possibility of falling off, tripping, etc. then it’s the wrong type of exercise for Max-OT Cardio. Max-OT Cardio is performed with an “Interval” setting. This allows for intermittent resistance levels during the 16-minute sessions resulting in greater overall energy output. Each Max-OT Cardio workout is more intense than the one before. Two ways to increase the intensity on a Recumbent Bike are to increase the resistance and/or increase the pedal RPM. Technically this is measured in wattage output. Intesity is measured by distance traveled and calories burned. Intensity! Max-OT Cardio is always performed using maximum intensity and effort. Getting Your Feet Wet If you are like me, you like to dive into new adventures headfirst. However, Max-OT Cardio is a different animal. You must acclimate to the intensity levels involved. This is necessary both mentally and physically. This adaptation to Max-OT Cardio will ensure you get the maximum benefit from this new and incredibly effective cardio training. Your first Max-OT Cardio session should be performed at an intensity level only 5 to 10 percent greater than your normal long duration (and now obsolete) cardio intensity. The results from this intro Max-OT Cardio workout will form the basis for your next Max-OT Cardio workout. The distance you record from your first Max-OT Cardio session will be the distance to exceed during your next Max-OT Cardio workout. Your third Max-OT Cardio workout should be more intense than your second and so on. Within about 2 to 3 weeks of this intensity progression, you’ll be experiencing the full effects of Max-OT Cardio. Each session leads into and builds upon the next. This progressive intensity increase will amplify your metabolic rate and fat burning response far in excess of conventional cardio training. Understanding Cardio’s Effect on Fat Metabolism Energy expenditure during cardio is very misunderstood. What is even more misunderstood is energy expenditure after cardio as a result of the cardio. When doing cardio, the primary energy source your body uses is glycogen. Your body uses very little, if any, fat stores for energy during cardio. Even if you haven't eaten food for several hours your body still uses glycogen as its primary energy source. You must let go of the wrong assumption that you are actually burning fat while you are doing cardio. You are not! The benefit you get from cardio, from a fat burning standpoint (there are many other health benefits), is its effect on your resting metabolic rate. Your resting metabolic rate is the amount of energy your body expends when you are not exerting yourself, at rest. Cardio training, and especially Max-OT Cardio, has a dramatic elevating effect on your body's resting metabolic rate. When you increase your resting metabolic rate, you increase your body's overall fat burning capabilities - you make your body much more efficient at burning body fat. Max-OT Cardio will make your body a 24-hour a day fat burning furnace. The problem with conventional, long duration, low intensity cardio is that it has minimum impact on increasing your resting metabolic rate. However, long duration, low intensity cardio will deplete glycogen stores. When this happens, you will start primarily utilizing lean muscle for your energy needs. Long duration cardio will break down muscle tissue. A good real-world example of the difference in effect of Max-OT Cardio and long duration cardio has on athlete’s physiques is to look at sprinters and long distance runners. Sprinters are very lean and extremely muscular. Long distance runners are lanky, frail, with little muscle yet possess higher body fat levels than the sprinters. Sprinters train in a manner that is very similar to the Max-OT Cardio principles – short burst of maximum intensity - whereas long distance runners train more inline with the conventional cardio approach - low intensity for longer periods of time. What type of physique would you rather have? Cocked and Loaded You are ready. You have the foundation of Max-OT Cardio. You are armed with the most explosive metabolic enhancing cardio program in the world. Now it’s up to you to implement Max-OT Cardio program and reap the incredible metabolic rewards. Don't hate the player, hate the game!http://pages.prodigy.net/rogerlori1/...the%20wave.GIF Before you talk about what you want - appreciate what you have. http://home.earthlink.net/~gwcaton/s...ctures/tmf.jpg A good marriage would be between a blind wife and a deaf husband. -Honore de Balzac Desire+Consistency='s RESULTS

10-21-2003, 01:09 PM	#2
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Is there any difference between this and HIIT? Unless im mistaken, it looks like the same program with a different name. How frequent should "Max-OT" cardio be done? A couple times a week as with HIIT, or more frequently? I havent done cardio in a couple years... i think i might start again. http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

10-21-2003, 03:58 PM	#6
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	So what do you guys think is better; MaxOT or HIIT? I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

10-21-2003, 05:34 PM	#8
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Eh... so far the only difference i can pick out is: In HIIT the intervals are set, and the intensity remains fairly constant week to week. Max-OT the intervals vary, and the intensity increases week to week. Seems like Max-OT is geared more towards people interested in increasing their cardiovascular endurance... also, i dont see any evidence to support its intial claim that it will promote muscle growth (any more than sprints might). http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

10-21-2003, 06:53 PM	#9
BlueCorsair The Blue Corsair Join Date: Sep 2003 Location: Vancouver, BC, Canada Posts: 308 Photos: 4	You have to admit, they do look pretty similar. I work out at a well equipped gym, but it doesn't stock any fancy cardio equipment, as it's mostly geared towards most of the people here - people who are out to build strength and mass, not worry about looking like the next stick-thin supermodel. I have a decent stationary bike I picked up a few years back with a heartrate monitor, calories burned, etc. I normally set it to register heartbeat, get my HR up to around 170 to 180 (hard to keep it constant, or maybe my readout's a bit wonk) and go like a bat-out-of-hell for 10 to 20 minutes. Would this have a similar effect? And I still see people advocating the old "empty stomach cardio" bit. It seems with this kind of cardio it doesn't matter whether you've eaten or not... feel free to laugh at me if that sounds ignorant "Associate yourself with men of good character, if you esteem your own reputation. For 'tis better to be alone, than in bad company." - George Washington

10-21-2003, 08:09 PM	#10
BabsieGirl Fighting Endometriosis Join Date: Sep 2003 Posts: 7,495	To me. If I eat then do cardio, I feel like I'm working off what I ate, instead of working off what I intend. Which is fat. Don't hate the player, hate the game!http://pages.prodigy.net/rogerlori1/...the%20wave.GIF Before you talk about what you want - appreciate what you have. http://home.earthlink.net/~gwcaton/s...ctures/tmf.jpg A good marriage would be between a blind wife and a deaf husband. -Honore de Balzac Desire+Consistency='s RESULTS

10-21-2003, 10:29 PM	#11
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	So when is the ideal time to do Max-OT? Or any time of cardio for that matter. Pre-w/o means youre depleting all your glycogen. Post-w/o means youre all out of glycogen, so muscle is compromised for energy. So should cardio be seperated by several hours from weight training? http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

10-22-2003, 10:21 AM	#18
naturalguy Registered User Join Date: Aug 2003 Location: New York Posts: 489	First off you will never be able to acurately count the calories that you burn on a cardio machine because the machine counts are not acurate. They don't take into consideration enough factors to give you an acurate count. Second, the amount of calories you will burn during is minimal compared to the rise in metabolism. You do burn calories while weight training, not many however building muscle is another story. For every pound of muscle you put on you burn an additional 50-100 calories per day (different for everyone) and muscle uses calories all day long so you can see the importance of muscle. www.animalpak.com www.universalnutrition.com

10-22-2003, 12:32 PM	#19
BabsieGirl Fighting Endometriosis Join Date: Sep 2003 Posts: 7,495	I agree about the accuracy reading of calorie counts on Cardio Machines. So, if you weigh more than the average person do you take more calories counted or vice versa? Basically, how can you get a more accurate calorie count? So you're saying. all the hard work being put into cardio will not help you during your jog, run or walk but rather is more effective after words? Now I have another question. What's the dif. between calories burned vs. counted? How do you calculate calories burned by the rise in metabolism? I don't think this is coming out the way I'm wanting to. I already understand for every pound of muscle you put on, you burn an additional 50-100 calories per day. Of course it's different for everyone. What I don't understand is, how to come up with a number of calories burned while weight training. Maybe I'll do a search and see what I come up with, then let ya know. You are being helpful though Don't hate the player, hate the game!http://pages.prodigy.net/rogerlori1/...the%20wave.GIF Before you talk about what you want - appreciate what you have. http://home.earthlink.net/~gwcaton/s...ctures/tmf.jpg A good marriage would be between a blind wife and a deaf husband. -Honore de Balzac Desire+Consistency='s RESULTS

10-22-2003, 03:06 PM	#20
Tha Don Registered User Join Date: Aug 2003 Location: Nottingham, England Posts: 3,826 Photos: 33	looks okay but I think I'll stick to sprinting that has to be the most intense form of CV there is

10-22-2003, 06:34 PM	#22
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Currently, my cardio consists of a manual setting, and I very the level every minute. Its usuall goes level: 7,8,9,10, 7,8,9, 10, 8, 9, 10, 11, 10, 11, 12, 13, etc.. you get the point. That would be considered interval training, correct? Any opinions?

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