• Best Form Of Cardio?

      by Obi Obadike Bodybuilding.com

      Q I can't do another hour on the treadmill. There has to be a better way to do cardio. What's your advice, Ripped Dude?

      Why train and do cardio for an hour or two when you can get a great workout in 30 minutes? By implementing sprints into your weekly cardio routine, you get twice the benefits in half the time.

      I know, I know. You're probably tired of hearing me preach about how great sprinting is, but the benefits are so incredible, I'll never stop talking about it. I know that my lean physique is a byproduct of all the years I spent as a college-level sprinter. I stay ripped because I continue to incorporate sprinting into my cardio regimen.

      Aside from killer fat burn, the benefits of sprinting are multifaceted:

      1 / Excess Post-Exercise Oxygen Consumption (EPOC)
      Yes, you burn a lot of calories while you're sprinting, but you also burn a lot of calories after you're done. This magical effect is known as EPOC. After you train, your body works hard to return to its normal state. Your body requires energy to restore blood lactate levels, normalize blood temperature, and bring the heart rate down. The harder you work the more disorder you bring to these systems. Your body then has to work harder to bring them back to normal. All that energy requires calories. Burning calories leads to a leaner body.

      2 / ATP Storage
      Adenosine triphosphate (ATP) is your body's most basic energy currency. When muscles contract, they spend ATP as energy. To continue moving, your muscles require more and more ATP. Not only does your body need to produce it, but it also must replace it.

      If you sprint, your hamstrings and glutes must use it and reproduce it at a fast rate. If you run out of ATP, you reach failure. Sprints help your body grow efficient at using and producing ATP. This means you'll be able to recover more quickly and train for longer before reaching fatigue.

      3 / Beating Lactic Acid Legs

      Sprinting makes your body more efficient at using and storing energy, and it also helps your muscles tolerate lactate. Strenuous aerobic activity produces lactate, and lactate can cause pain and fatigue. So there's value in developing tolerance.

      During high-intensity activity, a chemical process called "buffering" reduces the acidity of your muscle fibers. Sprint regularly and your body gets better at buffering lactate. Less lactate means less fatigue. If you're not tired, you get to spend more time on the track being awesome!

      I hope I've convinced you. Now, you need a great sprint workout to reap all those crazy benefits.

      Obi's Killer Sprinting Workout ///
      Warm up and stretch for 15-20 minutes before you begin sprinting. This workout isn't going to be easy, but it is an incredible cardio workout that will burn a lot of calories. I do this workout three days per week, usually Monday, Wednesday, and Friday.

      Sprint Ladder 1
      After each sprint, walk back to the starting line. After you walk back, begin the next step of the ladder. Run at about 70 percent speed.

      100 meters
      200 meters
      300 meters
      400 meters

      Sprint Ladder 2
      After 5 minutes of rest, begin the second ladder.

      400 meters
      300 meters
      200 meters
      100 meters

      Source: http://www.bodybuilding.com/fun/ask-...do-cardio.html
      Comments 23 Comments
      1. Aj2000's Avatar
        Aj2000 -
        Guess it really depends what your after tbh!

        Facts are to truly activate fast twitch fibres and get a good cut look your gonna need to work at that max effort.

        But for good cardio conditioning, weight loss, and general fitness, then working intervals is the way to go. I would o the same session on a xtrainer as the treadmill 30/30s etc

        But.... Your not gonna get the benefits that is discussed by "only" doing these sessions, as I said earlier one of each a week for best results of both worlds

        Haha none of the sessions highlighted are near the sessions I give my group or myself just a closer step then that which was "suggested" in the article
      1. sugardaddy69's Avatar
        sugardaddy69 -
        ok say I want to really activate fast twitch and not really able to sprint most of the year,

        what can I do kettle bell sessions??

        any other ideas like boxing?
      1. Aj2000's Avatar
        Aj2000 -
        Ok if your looking at only fast twitch activation per se!

        It's a recruitment principle. From a weight training aspect... Your looking at going mega heavy however, to get true activation I would do 3sets 3reps but!...... A primer set to fatigue of around 60%1rm then wait 4-5min. The fatigue kicks out the slow twitch then the fast twitch will work due to the "struggle" of going heavy etc.

        Either that (heavy) or the other end of the force curve so power! In reality the power level when lifting weights your talking 30-40% which lets be honest no one wants to o to the gym and lift that, right? Lol

        So this where your other aspects come into it! Boxing is awesome for upper body power and also cardio development. I like a seriously hard session which is super fast but..... Will kill you!!

        In most gyms with bags they will have the clock, which is 2min round with 1min recovery. Flip it so your boxing hard and fast for one min and skipping (jump rope) for two minutes nice and easy with 2 10second bursts of fast high knee. Repeat four times.
        Will work your fast twitch and anaerobic brilliantly.

        Or just nice and simple is a jump rope session itself. 10seconds fast high knees followed by 50sec nice and easy repeat at least 6 times. Easy indoor session.

        As for kettle bells there a convo to them selves. For instance I have two both 35kg (don't use both at once lol) kettle bell swings are good but not for the reason most people spout! The eccentric portion of the swing (through your legs, when you have to resist the weight) is the sweet spot for sprint training (eccentric action actually works fast twitch a lot! And I mean a lot! )

        Sorry if that's all over the place it's near 11here in the uk and I just returned from training.

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