so this is my cardio workout....

**cheesegrater** · 10-22-2005, 01:29 AM

post lifting......treadmill, warm up for a minute, run 7.2mph for 5 minutes, walk for 60-90 seconds, 7.7mph got 4 minutes, same walk, 8.2 mph for 3 minutes, same walk, 8.7 mph for 2 minutes, same walk, 9.2 mph for 1 minute or 90 seconds, cool down walk for about 5-7 minutes

i try to raise the speed .1mph every 2 or 3 sessions....i usually get about 2.75 miles done and the counter says i burn about 280ish calories....but i sweat more on this than any cardio i've ever done (HIIT i didn't sweat during the workout at all) and i seem to get that post workout HIIT burn with this regimen......so is this sustainable or good to maximize my cut program as i try to maximize my results?

**The13ig13adWolf** · 10-22-2005, 05:19 AM

how often do you do this? if you were doing HIIT before and not breaking a sweat, you weren't doing it right.

**CowPimp** · 10-22-2005, 06:05 AM

I suppose it looks fine. It is really just a form of interval training. Anything that gets your heart rate up for a reasonable amount of time is going to help your cut.

**cheesegrater** · 10-22-2005, 02:30 PM

i do this 4 days a week, but substitute playing basketball for it once maybe twice a week (play games or intense practices)....gonna do it every day from this monday to saturday to try and peak for halloween, which was my original end date for my cut, but got pushed back a couple weeks.

anyway, for HIIT i would sprint for about 10-15 seconds then walk for about 45-60 seconds and repeat until i was too fatigued.....i guess maybe my legs weren't strong enough to be sprinting repeatedly yet, but i wear a bandana when i work out (longish hair) and it wouldn't even get sweaty....

**CowPimp** · 10-22-2005, 02:33 PM

Originally Posted by cheesegrater

i do this 4 days a week, but substitute playing basketball for it once maybe twice a week (play games or intense practices)....gonna do it every day from this monday to saturday to try and peak for halloween, which was my original end date for my cut, but got pushed back a couple weeks.

anyway, for HIIT i would sprint for about 10-15 seconds then walk for about 45-60 seconds and repeat until i was too fatigued.....i guess maybe my legs weren't strong enough to be sprinting repeatedly yet, but i wear a bandana when i work out (longish hair) and it wouldn't even get sweaty....

Sprinting is great though. It drains ATP from your body so fast that you get a surge in AMPk. This leads to all kinds of benefits related to your metabolism.

If it didn't wear you down enough, then try sprinting for longer intervals, reducing your rest/low intensity intervals, or adding a couple more sprints in.

**cheesegrater** · 10-22-2005, 02:38 PM

dont know what those anagrams mean......anyway, it was my legs that would give out and i'd have to stop, just the last couple go's would like jogging....even still isn't 9+mph on a treadmill for a minute mimicking a sprint pretty well? how fast is a sprint for an above average athlete?

**MyK** · 10-22-2005, 03:37 PM

in my honest opinoin the best way to tell if you've had a good cardio session is subjective. do you feel as though you've had a good workout? if you do, then you did!

**CowPimp** · 10-22-2005, 08:20 PM

Originally Posted by cheesegrater

dont know what those anagrams mean......anyway, it was my legs that would give out and i'd have to stop, just the last couple go's would like jogging....even still isn't 9+mph on a treadmill for a minute mimicking a sprint pretty well? how fast is a sprint for an above average athlete?

ATP is adenosine tri phosphate. It is basically what the cells in your body use to release energy that allow them to perform work; this includes muscle cells.

AMPk is AMP (adenosine mono phosphate) activated protein kinase. AMPk buildup occurs when the body drains it's ATP supplies rapidly, which alters the ratio of AMP:ATP. ATP is broken down into an ADP and an inorganic phosphate molecule in order to release to potential energy held in this bond. During very high intensity activities, ADP can be further hydrolyzed into AMP and an additional phosphate molecule to meet the body's demand for phosphate.

AMPk has profound positive effects on cellular metabolism. This occurs after an intense workout in an effort to allow your body to better cope with future bouts of high stress activity.

If you can go for 1 minute, then it's not a sprint. Not to mention, a treadmill doesn't require the same effort that running outside does. I really have no idea what the average sprint speed is, but it's significantly more than 9MPH. People can run 6 minute miles for multiple miles, which is 10MPH.

**Mudge** · 10-22-2005, 09:54 PM

Yep, a sprint for me when I was just a kid was 16 MPH and I was NOT fast. I have no idea about now. World class should be around 25 MPH for bursts.

**cheesegrater** · 10-22-2005, 11:09 PM

wouldn't basketball, in a game, be HIIT? when i play i concentrate specifically on running around and generally movingas much as i can.....

it just seems that what i'm doing now makes me sweat a lot more, which i assume is how fat is lost.....

**The13ig13adWolf** · 10-23-2005, 03:44 PM

Originally Posted by cheesegrater

wouldn't basketball, in a game, be HIIT?

no

**Mudge** · 10-23-2005, 04:14 PM

If you are in really bad shape basketball could be HIIT.

**kicka19** · 10-23-2005, 04:28 PM

i run at about 38 mph, easy

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