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Most Effective Cardio
- Thread starter moopsimoo
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If you use the same intensity level along all three... wouldnt you be burning the same amount of calories?
"what weighs more? A pound of bricks or a pound of feathers?"
"what weighs more? A pound of bricks or a pound of feathers?"
I vote running, circuit training or bodyweight cardio.
NordicNacho
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poliquin says
Fasted Morning Cardio: The Final Word?
Q: At one time we were told that fasted cardio upon waking was best if your main goal was fat loss. Then we were told that it was a bad idea because it could be catabolic. Now we hear about semi-fasted morning cardio. Which one is really best?
A: I don't agree with any of them. We're made to throw a rock at the rabbit, not to chase it. We're basically anaerobic animals. The quickest way to get lean is through diet.
If you look in the world of sports, triathletes and marathon runners have body fat percentages ranging from between 11 and 14%. Four-hundred to 800 meter runners have body fat between 4 and 6%. Exercise intensity is the key, not duration. Take a picture of all the fat cows on the bikes at Gold's or World Gym. Go back next year and compare: they're all still fat or more likely: fatter!
The problem with exercise physiology is that many people look at the world through a straw. If you look at the fuel burned during exercise that's one thing, but you also have to look at the fuel burned to recover from exercise. That's where most people screw up. All morning cardio does is fatigue the adrenal glands.
Many people are now starting to agree with my German Body Comp principles: the best protocols for fat loss are the ones that increase the amount of lactate you produce. People from all over the world have told me that it's the best program they've used for their fat athletes or personal training clients. In fact, German Body Comp is still the best selling book I've ever written.
According to the latest research, GH production is directly correlated with a drop in blood PH. So when you produce lactic acid, as with German Body Comp, your blood PH goes down so your GH goes up. If people need to lose a lot of fat quickly and don't have much time to train, this is how we train them, four hours a week.
British researchers have noted the importance of the caloric cost to recover from that exercise. It has as much to do with the hours following the workout as it does with the actual workout itself.
And by the way, morning weight training isn't ideal either. Basically, the nervous system doesn't fully "wake up" until three to four hours after you do. But the good news is that the body will get used to anything, so you will eventually adapt to early morning training.
Fasted Morning Cardio: The Final Word?
Q: At one time we were told that fasted cardio upon waking was best if your main goal was fat loss. Then we were told that it was a bad idea because it could be catabolic. Now we hear about semi-fasted morning cardio. Which one is really best?
A: I don't agree with any of them. We're made to throw a rock at the rabbit, not to chase it. We're basically anaerobic animals. The quickest way to get lean is through diet.
If you look in the world of sports, triathletes and marathon runners have body fat percentages ranging from between 11 and 14%. Four-hundred to 800 meter runners have body fat between 4 and 6%. Exercise intensity is the key, not duration. Take a picture of all the fat cows on the bikes at Gold's or World Gym. Go back next year and compare: they're all still fat or more likely: fatter!
The problem with exercise physiology is that many people look at the world through a straw. If you look at the fuel burned during exercise that's one thing, but you also have to look at the fuel burned to recover from exercise. That's where most people screw up. All morning cardio does is fatigue the adrenal glands.
Many people are now starting to agree with my German Body Comp principles: the best protocols for fat loss are the ones that increase the amount of lactate you produce. People from all over the world have told me that it's the best program they've used for their fat athletes or personal training clients. In fact, German Body Comp is still the best selling book I've ever written.
According to the latest research, GH production is directly correlated with a drop in blood PH. So when you produce lactic acid, as with German Body Comp, your blood PH goes down so your GH goes up. If people need to lose a lot of fat quickly and don't have much time to train, this is how we train them, four hours a week.
British researchers have noted the importance of the caloric cost to recover from that exercise. It has as much to do with the hours following the workout as it does with the actual workout itself.
And by the way, morning weight training isn't ideal either. Basically, the nervous system doesn't fully "wake up" until three to four hours after you do. But the good news is that the body will get used to anything, so you will eventually adapt to early morning training.
If you use the same intensity level along all three... wouldnt you be burning the same amount of calories?
"what weighs more? A pound of bricks or a pound of feathers?"
Look at it like this.. When you max out on bicep curls 12repstofailure its not nearly as exhausting as maxing out on squats12repstofailure.. obviously because your using more/bigger muscles during a squat same as when ur running.
Id think that goin at an intense level on the tredmill would be more exhausting then a intense level on the eliptical
This can be argued all day.
But less stress on your body from the Eliptical will let you go longer at a higher intensity...causing you to burn more calories and not be as fatiuged.
But less stress on your body from the Eliptical will let you go longer at a higher intensity...causing you to burn more calories and not be as fatiuged.
Look at it like this.. When you max out on bicep curls 12repstofailure its not nearly as exhausting as maxing out on squats12repstofailure.. obviously because your using more/bigger muscles during a squat same as when ur running.
Id think that goin at an intense level on the tredmill would be more exhausting then a intense level on the eliptical
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all three ....it just matters how you use them
There was a commercial about cardio on the tv couple months ago that I saw.
It gave statistics of all fat-burning cardio stuff;
It had Eliptical %30 effective, bike%20ish and running %50 and their own cardio system for %70 effective, I forgot the name of the advertisement/program..hm..
I agree.
It gave statistics of all fat-burning cardio stuff;
It had Eliptical %30 effective, bike%20ish and running %50 and their own cardio system for %70 effective, I forgot the name of the advertisement/program..hm..
I agree.
Running on a treadmill may actually use less muscle work than the elliptical. On the elliptical you're pushing the machine through all of it's motion, and your arms are pulling and pushing the bars instead of just moving back and forth through the air.
The reason I chose the treadmill as more effective is because you can set it at a speed and force yourself to run at that speed for a given time whereas with the elliptical there's easier temptation to slow down and lessen your effort.
The reason I chose the treadmill as more effective is because you can set it at a speed and force yourself to run at that speed for a given time whereas with the elliptical there's easier temptation to slow down and lessen your effort.
JamesTheScot
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I agree that "real" running is probably going to surpass in calorie burn all of the stationary, machine-based exercises but if you are going for a stationary, machine-based workout, I would choose an elliptical machine over a bike, treadmill or stairclimber every day.
I have a difficult time getting my heart-rate up long enough on a bike and on a stairclimber before muscle fatigue usually sets in.
treadmills still punish my knees same as running.
not sure about the ellipticals you use but the ones I use have resistence adjustments, timers, heartrate monitors, etc. which help you monitor your intensity and can increase your intensity as well. I like that I get some chest/back/arm push-pull resistence in my cardio instead of just legs...gets more muscle groups involved that way.
and since when does a treadmill that requires lifting your alternating foot while the footpad actively DRAGS your planted foot backward...SIMULATING a step...require more effort than an elliptical machine whose movement is 100% generated by muscle effort?
I have a difficult time getting my heart-rate up long enough on a bike and on a stairclimber before muscle fatigue usually sets in.
treadmills still punish my knees same as running.
not sure about the ellipticals you use but the ones I use have resistence adjustments, timers, heartrate monitors, etc. which help you monitor your intensity and can increase your intensity as well. I like that I get some chest/back/arm push-pull resistence in my cardio instead of just legs...gets more muscle groups involved that way.
and since when does a treadmill that requires lifting your alternating foot while the footpad actively DRAGS your planted foot backward...SIMULATING a step...require more effort than an elliptical machine whose movement is 100% generated by muscle effort?
The most effective form of cardio is probably to mix up all three. It's amazing the how the relatively (in my opinion) subtle differences between running and an elliptocal can shake your body out of the "adaptive" mode it adopts after sticking with one form of cardio for an extended period of time.
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I don't have access to a track and asphalt/pavement bangs my knees really bad. I like the treadmill because i can pace myself better and adjust the variables to always increase my intensity/work capacity. Doing cardio 2x/week on a treadmill working on doing more work in the same period of time, i lost a bunch of fat but only like 3 lbs of weight while getting stronger and maybe even gaining some muscle.
I also like running on a treadmill (personal preference) with my headphones on and looking at the ladies walking around or watching ESPN on the tv.
Basically it boils down to whatever gets your ass in the gym to burn some calories. Cardio is the simplest thing you can do, just get in there and do it. Not much thinking is necessary, get in burn calories and your done. No periodizing or complicated programs, unless you are training for a sport. As far as BB'ing goes, get in, run/bike/swim w/e and get out.
Look at it like this.. When you max out on bicep curls 12repstofailure its not nearly as exhausting as maxing out on squats12repstofailure.. obviously because your using more/bigger muscles during a squat same as when ur running.
Id think that goin at an intense level on the tredmill would be more exhausting then a intense level on the eliptical
forgive me, dont they both (eliptical and tredmill) use all muscles in the legs?
and pushing it even further, dont some elipticals also use arms; effectivly using even a broader range of muscle groups than a tredmill??
I'm not trying to argue that its most effective for everyone but for -some- people i'd bet my balls where they sit that it _is_ the most effective.
Personally, i'm not attached to the outcome of this thread. I run on mountains,tred on tredmills, bike on bikes, row on rowers, elipt on elipticals...
forgive me, dont they both (eliptical and tredmill) use all muscles in the legs?
and pushing it even further, dont some elipticals also use arms; effectivly using even a broader range of muscle groups than a tredmill??
I'm not trying to argue that its most effective for everyone but for -some- people i'd bet my balls where they sit that it _is_ the most effective.
Personally, i'm not attached to the outcome of this thread. I run on mountains,tred on tredmills, bike on bikes, row on rowers, elipt on elipticals, and suck on penis...
JamesTheScot
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True, most people can do much better in terms of time/distance/speed measures on a treadmill as compared to outside running.
But comeone, treadmills don't work? Any cardio works. Some may burn more calories than others over the same period of time, but they all work better than nothing.
what i think works the best is kinda odd but oh well. i go up and practice with the freestyle wrestlers at my school. always seems to work better then just running for me or any of the other things
So when my HR goes from 70 to 140 on the treadmill that is just an illusion?
I saw a lie and had to shed my truth on it.
I can respect that.
Damn Foreman - that pizza looks good but not as good as Vibrant's profile pic (Mariza Prince)
Tuco
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Low intensity, fasted morning cardio on the stepper.
