Cardio....what is your game plan?

[tommy36p]

Hey guys and gals, I am just wondering what type of Cardio you prefer. Examples such as interval cardio training or just running constantly for about 30-40 minutes. Give me your feedback on what you do and why. Thanks.

[Lean One]

You'll get many difrent opinions on this issue, but personally for me, I do 45 to 55 min of cardio consistantly around 75% to80% APMHR daily. I have trained this way for years and my body has become very efficient at burning fat this way. When I really want to get sliced, I try to do it twice a day. It melts the fat like butter without the need to cut calories too drasticly or result to stimulants to get the desired effect. Again... This is not the only way, just what works for me.

[OmarJackson]

whatever you can stick to consistently.

[dickwootton]

none

[sage]

i walk miles a day while doing my things in new york city. So im good with moderate intensity, 12-20 minutes, 3 days a week. usually a stepper or treadmill on incline (walk pace)
Sage

[DieTrying]

65% of MaxHR. Going above 65 or 70 really isn't necessary.

[Lean One]

65% of MaxHR. Going above 65 or 70 really isn't necessary.

Not nessesary, but Does increase fat burning potential and total calories burned during and after cardio.

[houseman]

I've been riding the bike for 30-45 mins post training and it seems ot be doing well so far.

Had to switch it up after several months of walking on a 15 degree incline.

[DieTrying]

Not nessesary, but Does increase fat burning potential and total calories burned during and after cardio.

We're both right. The higher the intensity, the more calories you will burn (the main goal ). However, once you go above 65 or 70%, the percentage of fat sources does not go up. So basically, you burn more calories will high intensity exercise, but after 70% or so, oxidative phosphorylation cannot keep up with the demand and fast energy sources (ATP+CP, Glycolysis) must be utilized, thus more muscle glycogen depletion.

Summary : High intensity cardio is better than low intensity cardio!

[former_SlimJim]

I currently use High Intensity Interval Training (HIIT) and think it's the best way for someone that is not obese. It takes less time, burns more fat because it increases metabolism, and maintains more muscle mass because of the GH release.

The best that I've read on the theory and science behind it is the links below. You have to read all three articles though to fully understand HIIT.

http://www.bodybuilding.com/fun/kurilla1.htm

http://www.bodybuilding.com/fun/kurilla2.htm

http://www.bodybuilding.com/fun/kurilla3.htm

[tommy36p]

Hey SlimJim, those were some good readings on HIIT. However, I didn't really grasp any types of HIIT Styles. I only read about a stationary bike. Help me out here, but what are some examples of hit...say 30 secs walk, 30 secs run, 30 secs sprint? or am I on the wrong track. I wanna start trying this method out personally, so any help on methods of HIIT would be appreciated. I will search around here for more info also. Thanks everyone.

[kelsey]

last night i tried the 40yd sprint, 40yd walk(cool down) then repeat, for the first time.
was quite an experience, for 1.2 miles.

i was busted, man it was rough,....going to do it again tonight.hehe

[dsl]

Hey SlimJim, those were some good readings on HIIT. However, I didn't really grasp any types of HIIT Styles. I only read about a stationary bike. Help me out here, but what are some examples of hit...say 30 secs walk, 30 secs run, 30 secs sprint? or am I on the wrong track. I wanna start trying this method out personally, so any help on methods of HIIT would be appreciated. I will search around here for more info also. Thanks everyone.

how about this:
jog for 45 seconds and then sprint for 15 seconds, then repeat for about 15 minutes and if you feel like you need to puke then you got in a good workout!!!

[former_SlimJim]

Hey SlimJim, those were some good readings on HIIT. However, I didn't really grasp any types of HIIT Styles. I only read about a stationary bike. Help me out here, but what are some examples of hit...say 30 secs walk, 30 secs run, 30 secs sprint? or am I on the wrong track. I wanna start trying this method out personally, so any help on methods of HIIT would be appreciated. I will search around here for more info also. Thanks everyone.

Yes, the HIIT routines that he goes into are very complicated to follow. I personally use an eliptical trainer instead of a bike and a heart rate monitor very similar to how he describes. It doesn't need to be so complicated though. Basically you do a 5 min warmup, 30-90 sec of an all out effort, then cool down for about 3-4 times as long as your all out effort, repeat the all out effort and cool down for a total of five times, end with a cool down, and that's it. When I ran track, we did a 800m jog to warm up, then 400m dash, then 400m walk, dash / walk 4 times, then 800m jog - this may be a little much for someone that's not a competative runner though. I have also used squat thrusts in my basement when I couldn't run - killer! The type of cardio isn't as important as the intensity.

Remember that with interval training you can actually overtrain just like with lifting. Too frequently doesn't give the body time to recuperate - maybe 3 times a week. If you have too long a session, it will run up your cortisol levels just like with lifting - my sessions only last at most 30 minutes including the warm up and cool down.

[tommy36p]

awesome, thanks for the many inputs on ways to do HIIT. I'm gonna try it out tonight, I'll let yah know what happens.

[former_SlimJim]

awesome, thanks for the many inputs on ways to do HIIT. I'm gonna try it out tonight, I'll let yah know what happens.

Hope you live through it.

[tommy36p]

haha....I did what DSL did...the 45 sec jog and 15 sec sprint...I went my usual 2 miles. The hot florida sun made me dizzy and I almost caughed up my lunch because my throat was so dry...it was a hell of a workout and one I will stick to though. I wanna start using my jump rope more often too. But thanks for everyone's advice on the HITT routine. If you have anything to add, type it out. Later

[dsl]

haha....I did what DSL did...the 45 sec jog and 15 sec sprint...I went my usual 2 miles. The hot florida sun made me dizzy and I almost caughed up my lunch because my throat was so dry...it was a hell of a workout and one I will stick to though. I wanna start using my jump rope more often too. But thanks for everyone's advice on the HITT routine. If you have anything to add, type it out. Later

ya, that really tends to kick my ass, oh and let us know what your results are.
peace

[hypo]

yes, 20 mins of jump rope is a very good workout

[BackHand]

I just run around the football track for about 30 minutes. about 2 times a week.