cardio

Witchblade · 08-03-2006, 02:20 PM

Oke, just got back from a Guerilla Cardio training. In one word: HOTDAMN! In several words: Man, that's tough. Way tougher than you could possibly imagine. I'm gonna need to work on that. I completed the 8 sprints, all of them all-out, but the entire training took 15min so I cheated heavily on the rest sessions after the 4th sprint. I didn't really do my cooldown because I couldn't jog anymore. I just walked... after sitting on a bench for 2min. When I got home, I dropped on the couch and stayed there for another 10min. Headache, severe pain in my stomache, dizzy, sore legs... But I did it, sort of.

Anyway, some tips for GC:
- No need to bring water, you won't be able to drink it. Drink before and after instead.
- Don't walk on a full stomache (duh).
- Use a watch, not a stopwatch. Even holding things like a stopwatch or an MP3-player is annoying when you're broken.
- Sprint on straight roads, turns are hell.
- Don't continuously train in the same place. It will seem like you're making no progress.

**CowPimp** · 08-03-2006, 07:14 PM

Don't worry about the rest intervals being as short as they say. You can work up to that by slowly reducing your rest intervals over time. Of course, I like more like a 3:1 or 2:1 work to rest ratio anyway.

**Dale Mabry** · 08-04-2006, 01:25 PM

I particularly like how Guerrilla guy "borrows" Tabata intervals, adds 4 minutes warm up and cool down, and then changes the name.

JordanMang · 08-04-2006, 01:28 PM

Quote:

Originally Posted by Dale Mabry

I particularly like how Guerrilla guy "borrows" Tabata intervals, adds 4 minutes warm up and cool down, and then changes the name.

Guerilla cardio has been around for ages. The the recon units in the marines came up with it.

Duncans Donuts · 08-04-2006, 01:58 PM

I sprint several hundred yards up a hill at a relatively steep incline after a warm up jog (.6 miles) 2-3 times a week. I work to improve the time.

POWER generation is essential for athletes and fat loss, unless you're a long distance runner. Sprinters are far less likely to carry fat than long distance runners, as fat is the preffered method of fuel for distance runners (the SAID principle). The lactic acid buildup is so severe after my 40 second sprints that I usually keel over in anguish. I've startled many people at the park. It is the most affective fat loss exercise I've ever performed, and it literally takes less than 8 minutes. With only moderate diet changes I can lose 2-3 pounds a month.

Duncans Donuts · 08-04-2006, 02:02 PM

Quote:

Originally Posted by the nut

From what I've read, 1 hour of cardio per day at your target heart rate is the healthist way to burn calories and fat. Hiit is excellent for burning fat and maintaining muscle at the same time.

Comparing any kind of interval training and steady state aerobics is like apples and oranges. HIIT is built around anaerobic pathway utilization, spiking metabolism, and burning more calories in 25 minutes than 4 hours of steady state jogging would accomplish (that's probably a gross exaggeration). Still, HIIT will maintain if not improve musculature, depending on the subject, and steady state long distance will have the reverse affect.

the nut · 08-04-2006, 04:23 PM

Quote:

Originally Posted by Duncans Donuts

Comparing any kind of interval training and steady state aerobics is like apples and oranges. HIIT is built around anaerobic pathway utilization, spiking metabolism, and burning more calories in 25 minutes than 4 hours of steady state jogging would accomplish (that's probably a gross exaggeration). Still, HIIT will maintain if not improve musculature, depending on the subject, and steady state long distance will have the reverse affect.

Agreed. I was trying to point out that if your goal is to keep lean mass, your probably better off with HIIT. If your goal is to lose weight as much weight as possible, 1 hour a day of steady cardio is probably a better bet.

**CowPimp** · 08-04-2006, 09:15 PM

Quote:

Originally Posted by Dale Mabry

I particularly like how Guerrilla guy "borrows" Tabata intervals, adds 4 minutes warm up and cool down, and then changes the name.

Haha, funny shit.

08-03-2006, 02:20 PM	#31
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,369 Photos: 2	Oke, just got back from a Guerilla Cardio training. In one word: HOTDAMN! In several words: Man, that's tough. Way tougher than you could possibly imagine. I'm gonna need to work on that. I completed the 8 sprints, all of them all-out, but the entire training took 15min so I cheated heavily on the rest sessions after the 4th sprint. I didn't really do my cooldown because I couldn't jog anymore. I just walked... after sitting on a bench for 2min. When I got home, I dropped on the couch and stayed there for another 10min. Headache, severe pain in my stomache, dizzy, sore legs... But I did it, sort of. Anyway, some tips for GC: - No need to bring water, you won't be able to drink it. Drink before and after instead. - Don't walk on a full stomache (duh). - Use a watch, not a stopwatch. Even holding things like a stopwatch or an MP3-player is annoying when you're broken. - Sprint on straight roads, turns are hell. - Don't continuously train in the same place. It will seem like you're making no progress.
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08-03-2006, 07:14 PM	#32
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Don't worry about the rest intervals being as short as they say. You can work up to that by slowly reducing your rest intervals over time. Of course, I like more like a 3:1 or 2:1 work to rest ratio anyway.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

08-04-2006, 01:25 PM	#33
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,845 Photos: 10	I particularly like how Guerrilla guy "borrows" Tabata intervals, adds 4 minutes warm up and cool down, and then changes the name.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-04-2006, 01:58 PM	#35
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	I sprint several hundred yards up a hill at a relatively steep incline after a warm up jog (.6 miles) 2-3 times a week. I work to improve the time. POWER generation is essential for athletes and fat loss, unless you're a long distance runner. Sprinters are far less likely to carry fat than long distance runners, as fat is the preffered method of fuel for distance runners (the SAID principle). The lactic acid buildup is so severe after my 40 second sprints that I usually keel over in anguish. I've startled many people at the park. It is the most affective fat loss exercise I've ever performed, and it literally takes less than 8 minutes. With only moderate diet changes I can lose 2-3 pounds a month.
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

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