Thread: cardio

Originally Posted by Richie1888

do u guys use any cardio routines or set ways of working the heart and burning fat ?

or is it just sticking to firing 20 minutes on the treadmill

Right now I'm training M-F. About 4 hrs after my workouts I do a 45-60 min brisk walk. S/S I take off totally.

Originally Posted by Richie1888

do u guys use any cardio routines or set ways of working the heart and burning fat ?

or is it just sticking to firing 20 minutes on the treadmill

Lots of people do HIIT Cardio.
You basically go very intense for 15secs, then rest for a minute, then go very intense again for 15 sec, then rest for a minute, etc. For a time period of about 15 Minutes.

Originally Posted by mike456

Lots of people do HIIT Cardio.
You basically go very intense for 15secs, then rest for a minute, then go very intense again for 15 sec, then rest for a minute, etc. For a time period of about 15 Minutes.

is thatnot just interval training?

HIIT- High Intensity Interval Training

Guerilla cardio! Try it.

Originally Posted by mike456

HIIT- High Intensity Interval Training

ye sorry mike im with u


Guerilla cardio! - what is it ?

Originally Posted by mike456

HIIT- High Intensity Interval Training

Good shit!

Originally Posted by Richie1888

ye sorry mike im with u


Guerilla cardio! - what is it ?

Same thing as HIIT only much more intense and harder.

Originally Posted by mike456

Lots of people do HIIT Cardio.
You basically go very intense for 15secs, then rest for a minute, then go very intense again for 15 sec, then rest for a minute, etc. For a time period of about 15 Minutes.

I've never seen anyone do it... Does seem like it would be nearly as effective either. Of course I've never tried it.

Originally Posted by SuperFlex

I've never seen anyone do it... Does seem like it would be nearly as effective either. Of course I've never tried it.

Great way, IMO, to burn fat and maintain muscle. Try them.

Originally Posted by JordanMang

Same thing as HIIT only much more intense and harder.

you want to talk me through it or is there a web site that explains it

this the one

http://www.cs.unm.edu/~wneumann/file...lla_cardio.pdf

i do cardio 3 times a week

tues-max pace for 30sec
easy pace for 90sec
do 6 intervals

thurs-max pace for45sec
easy pace for60sec
do 6 intervals

sat-max pace for 60sec
easy pace for 90sec
do 8 intervals

There are plenty of ways to perform cardio that will help you burn additional calories, and subsequently lose weight, and provide benefits for cardiovascular health. Solid state aerobic cardio is just fine for health benefits, but I like to do anaerobic forms of conditioning work as well.

Originally Posted by CowPimp

There are plenty of ways to perform cardio that will help you burn additional calories, and subsequently lose weight, and provide benefits for cardiovascular health. Solid state aerobic cardio is just fine for health benefits, but I like to do anaerobic forms of conditioning work as well.

how do u mean mate ?

Originally Posted by Richie1888

how do u mean mate ?

There is regular solid state cardio using a variety of machines, or walking/jogging outisde. There is interval training, and the work to rest ratios can be adjusted up and down depending on how intense you want to make the session. There is circuit training, which I use frequently, where you perform a variety of resistance training exercises at a low intensity all in a sequence with no rest in between, then rest after the sequence. There is sprinting and agility work, which includes very short all out bursts followed by longer rest periods to insure maximal recovery. You could do power endurance circuits using plyometrics and medicine ball exercises.

Like I said, plenty of ways.

Originally Posted by CowPimp

There is regular solid state cardio using a variety of machines, or walking/jogging outisde. There is interval training, and the work to rest ratios can be adjusted up and down depending on how intense you want to make the session. There is circuit training, which I use frequently, where you perform a variety of resistance training exercises at a low intensity all in a sequence with no rest in between, then rest after the sequence. There is sprinting and agility work, which includes very short all out bursts followed by longer rest periods to insure maximal recovery. You could do power endurance circuits using plyometrics and medicine ball exercises.

Like I said, plenty of ways.

thanks mate

Here's my cardio routine:

First I walk for half a lap and then start jogging for a few mintues. After that I slowly start pushing up the speed. By the time I'm almost done I'd be doing some fast running and be sweating like a pig. Overall I'm on the treadmill for about 20-25 mintues.

Originally Posted by 911=InsideJob

Here's my cardio routine:

First I walk for half a lap and then start jogging for a few mintues. After that I slowly start pushing up the speed. By the time I'm almost done I'd be doing some fast running and be sweating like a pig. Overall I'm on the treadmill for about 20-25 mintues.

how has that been working out for you?

Originally Posted by P-funk

how has that been working out for you?

Good. By the time I'm done I'm breathing and sweating hard. If you just do you sprints you wont really sweat that much and if you just do distance there's not that much high intensity.

Also forgot, I walk half a lap for cool down. The light jogging part at the beggining is around 10 minutes. Hardcore running is at the end for about 1 lap.

45 minutes 3x per week, usually incline treadmill

I try to do things I like, so I usually go biking for 75 mins on our beatiful countryside. I usually try to move at very high speed, just below my maximum. I take 1 break. After biking for 70min (5min rest) at a speed of almost 30km/h I'm dead and I can hardly stand.

Edit: I just looked at that Guerilla Cardio thing, and I like it... I like it a lot. Saves time, more effective, no muscle loss.. at least, so they say. I'm gonna think about it.

Originally Posted by Witchblade

I try to do things I like, so I usually go biking for 75 mins on our beatiful countryside. I usually try to move at very high speed, just below my maximum. I take 1 break. After biking for 70min (5min rest) at a speed of almost 30km/h I'm dead and I can hardly stand.

Edit: I just looked at that Guerilla Cardio thing, and I like it... I like it a lot. Saves time, more effective, no muscle loss.. at least, so they say. I'm gonna think about it.

Guerilla cardio is basically just interval sprinting, correct?

Originally Posted by the nut

Great way, IMO, to burn fat and maintain muscle. Try them.

Sure, I'm open minded to most things...

Originally Posted by CowPimp

Guerilla cardio is basically just interval sprinting, correct?

Correct. First a 4min warmup, then 8 all-out sprints of 20s followed by 10s jogging. Finally another 4min cooldown.

In total you got 4min warmup, 4min interval sprinting, and 4min cooldown.

http://www.cs.unm.edu/~wneumann/file...lla_cardio.pdf There's the full explanation.

thanks for the help guys a few good ideas in there

from what i've seen there aren't to many shortcuts in body building Cardio may be the exception, but if fatloss is your goal is HIIT the most effective form of cardio? Obviously the metabolic boost that comes from high intensity is the objective of doing HI cardio. but does the increased metobolic boost of HI outweigh the caloric burn of 30-45 minutes of running/jogging ?

I suppose that depends from person to person.

Possibly a cycling of HI and HD (high durration) would be most effective?

Just throwing out ideas.
j

Originally Posted by Witchblade

Correct. First a 4min warmup, then 8 all-out sprints of 20s followed by 10s jogging. Finally another 4min cooldown.

In total you got 4min warmup, 4min interval sprinting, and 4min cooldown.

http://www.cs.unm.edu/~wneumann/file...lla_cardio.pdf There's the full explanation.

Mhm, it's pretty damn hard. Good luck. You'll be in pain. I have a friend who dropped 25 lbs on this program after 8 weeks ( with a healthy diet etc ). He lost the weight to drop a powerlifiting weight class. He went from #6 in the state at his weightclass to #2 in his new weightclass. He tells me he only lost 10 lbs on his squat and 5 lbs on his bench. Couldn't verify that, but he's not the kind of guy who'd lie.

Originally Posted by motiv8ed

from what i've seen there aren't to many shortcuts in body building Cardio may be the exception, but if fatloss is your goal is HIIT the most effective form of cardio? Obviously the metabolic boost that comes from high intensity is the objective of doing HI cardio. but does the increased metobolic boost of HI outweigh the caloric burn of 30-45 minutes of running/jogging ?

I suppose that depends from person to person.

Possibly a cycling of HI and HD (high durration) would be most effective?

Just throwing out ideas.
j

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.