Thread: Advise Me On Cardio...

Originally Posted by PirateFromHell

I'd like to start doing real cardio vascular training for my heart without negating anabolism to the extent possible

then you need to do interval training. hands down it is the least catabolic

Originally Posted by LAM

then you need to do interval training. hands down it is the least catabolic

I'll give it a try then. I'll have to research it again, as it has been a while. If anyone has a specific routine they like, let me know.

Originally Posted by PirateFromHell

I'll give it a try then. I'll have to research it again, as it has been a while. If anyone has a specific routine they like, let me know.

options:

HIIT
200m sprints
400m sprints
60:60 sprints

Are 60:60 sprints 60 seconds of sprinting followed by 60 seconds of walking?

it's not necessarily that you walk and sprint, its more of a light jog and a sprint, but yea you get the idea.

I often do straight sprints. That is, I will do an all out sprint for about 10-20 seconds and alternate it with walking. I just walk until I catch my breath and feel ready to go all out again. I go for 8-12 sprints and call it a workout.

HIIT cardio is also great. You may also search around for information on Max-OT cardio. It is essentially HIIT cardio with a couple of more specific parameters.

I also perform circuit callisthenics sometimes. It's a great way to really get your heart rate up and keep things interesting. You can take a look at the last couple weeks in my journal to get an idea of what I do. The sessions usually last about 20 minutes.

Originally Posted by PirateFromHell

Are 60:60 sprints 60 seconds of sprinting followed by 60 seconds of walking?

yes.

Originally Posted by soxmuscle

it's not necessarily that you walk and sprint, its more of a light jog and a sprint, but yea you get the idea.

actually, it's as much of a sprint as you can muster for 60 seconds. followed by a walk.

Awesome, thanks everyone!

I just thought I should add.. when I do HIIT, I usually sprint for about 10-12 seconds, followed by jogging for the remainder of the minute. I find that this works well, and I'm usually dead after 6 or 7 sprints. 60:60 sounds a little long for sprinting (~400 meters first sprint); it may more easily lead to injury in my opinion.

Originally Posted by KentDog

60:60 sounds a little long for sprinting (~400 meters first sprint); it may more easily lead to injury in my opinion.

ditto...ATP is the primiary energy source using during a sprint. there surely aren't many who can run at maximum effort for 60 seconds. I usually tell people to run either a 100m or 200m sprint.

Originally Posted by LAM

ditto...ATP is the primiary energy source using during a sprint. there surely aren't many who can run at maximum effort for 60 seconds. I usually tell people to run either a 100m or 200m sprint.

maximum effort with regards to 60:60 is relative. the most advanced sprinter in the word couldn't hold an 'all out' HIIT style sprint for 60 seconds.

I just started HIIT a few weeks ago. I do mine on my bike with a trainer hooked up. I basically spin and warm up for 2-4 minutes then I do 20 second all out sprints with a minute of spinning in between. The sprints are at full resistance, by the 8th-9th one I need 20 senonds of chilling before sprinting again. I do 12 total sprints. You really need to love pushing yourself to enjoy this, the good news is that if you don't enjoy it you are done in 15-20 minutes. IMO you should push to the point just before you barf, meaning you may not get all 12 sprints in at the beginning.

I also think the 60:60 split is too close to SS.

Originally Posted by benverner

I also think the 60:60 split is too close to SS.

there is no possible way a 60 sec sprint coupled with a 60 sec rest period is anywhere close to SS unless you're uber lazy.

I've been using the 30:30 method. I warm up for about 5 minutes, then for the next 6 minutes I go all out for 30 seconds then moderate for 30 seconds. I finish with a 5 minute cooldown. It seems to do a number on me. I plan on adding an extra minute of 30:30 each week.

Originally Posted by dougnukem

I've been using the 30:30 method. I warm up for about 5 minutes, then for the next 6 minutes I go all out for 30 seconds then moderate for 30 seconds. I finish with a 5 minute cooldown. It seems to do a number on me. I plan on adding an extra minute of 30:30 each week.

Hi people...

I started doing the same timings, 30-30 for 15 minutes. I'll try this method as I really hate to do cardio for 45-50 minutes.

Is is bad to do this sessions right after lifting workouts?

TIA.