Thread: cardio

Originally Posted by fufu

I want to implement some cardio into my routine because I am starting a cut. I was thinking of doing HIIT cardio twice a week. My questions are...

1.) How long should I do it for?
2.) Should I do it before WO, after WO, or on a day I don't work out.
3.) Any tips or suggestion on how I should go about HIIT?

1.) 20-25 min
2.) on a day you don't work out or a different time of day
3.) 15 sec sprint x 30 second active recovery, 30 second sprint x 60 second recovery (couple of suggestions). 8-10 sprints or so.

Originally Posted by The13ig13adWolf

1.) 20-25 min
2.) on a day you don't work out or a different time of day
3.) 15 sec sprint x 30 second active recovery, 30 second sprint x 60 second recovery (couple of suggestions). 8-10 sprints or so.

Exactly the answers I was looking for. Thanks!

Originally Posted by The13ig13adWolf

1.) 20-25 min. You will need to build up to 20 mins by starting at, say, 2 mins the first week, then 4 mins the week after, then 5 mins, then 6 mins...etc etc each workout you should be doing until your heart feels like it is going to explode out of your chest and you need to crawl away because you cannot walk anymore
2.) on a day you don't work out or a different time of day
3.) 15 sec sprint x 30 second active recovery, 30 second sprint x 60 second recovery (couple of suggestions). 8-10 sprints or so

Originally Posted by Adamjs

Two minutes? I don't think so. I ran cross country for 3 years. I've done interval training out my ass.

Originally Posted by fufu

Two minutes? I don't think so. I ran cross country for 3 years. I've done interval training out my ass.

No probs. Just making sure.

Originally Posted by Adamjs

No probs. Just making sure.

Good advice though.

20-25 mins of HIIT is too much, IMO if u can do more than 15, ur not doing it hard enough. I like the 30/30 or 45/45 sprint/jog-run. The rest day after my HIIT, i look so cut lol, my friend is like every weekend u transform. (im cutting)

Originally Posted by The13ig13adWolf

1.) 20-25 min
2.) on a day you don't work out or a different time of day
3.) 15 sec sprint x 30 second active recovery, 30 second sprint x 60 second recovery (couple of suggestions). 8-10 sprints or so.

Yeah, I pretty much follow these guidelines. If I'm doing pure sprints, then the duration of the session is often less than this. Also, I tend to use a 3:1 ratio of high exertion: recovery when I'm doing pure sprints.

You may also consider some lightweight circuit training or complex training. I think it is a great alternative that does more to improve muscular endurance and seems to be less taxing on the body. Your heartrate still shoots way up, but there is generally going to be a little less strain on the central nervous system and less damage to muscle tissue, assuming a low intensity is used during the session.

You can look at my journals to get ideas if you would like. I have been lazy recently with posting the details of my circuit sessions, but if you flip back several pages you'll see what I'm talking about.