Article: Best Form Of Cardio?
01-30-2013 06:52 AM
for safety reasons during winter can I use an elyptical or a rowing machine for indoor sprints
also is hill climber sprints good,
I try to sprint in summer only 50 m than I jog backwards (meaning run with my back facing direction I run to) to the start line and sprint again usually 10 sets.
I am no fast mofo so I would not call that sprints just fast jog I guess but I try as hard as I can :)
01-30-2013 04:03 PM
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
01-31-2013 06:04 AM
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?
01-31-2013 05:48 PM
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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