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Cardio for leaning up
- Thread starter 36drew
- Start date
bignate73
New member
honestly I do it by feel. depends on the exercise. if jumping rope then I'll just jump at what feels like 80% intensity for a minute then go into something else for 2-3 minutes thats lower in intensity.
its easy to do it with sprints, you run all out for a distance and walk until your heart rate comes back under control.
a treadmill or spin bike is great for it because you can alternate high incline or fast pace with a recovery period. with a spin bike I get out of the seat and kick the resistance up so I'm doing a "hill" then recover for a couple minutes.
I go by feel honestly and according to my fitness level. basically the goal is to kick your own A$$ and then recover, repeat.
its easy to do it with sprints, you run all out for a distance and walk until your heart rate comes back under control.
a treadmill or spin bike is great for it because you can alternate high incline or fast pace with a recovery period. with a spin bike I get out of the seat and kick the resistance up so I'm doing a "hill" then recover for a couple minutes.
I go by feel honestly and according to my fitness level. basically the goal is to kick your own A$$ and then recover, repeat.
I
Introspective
Guest
Me 2 i basically go by feel, I work out at home and just use a treadmill.
I learned about HIIT from this site http://davedraper.com/hiit-cardio-training.html
I learned about HIIT from this site http://davedraper.com/hiit-cardio-training.html
s8nlilhlpr
Banned
Do as many sets of 3min intervals of jump rope as you can. Rest 1 min between sets.
Longhorn85
New member
Easiest for me is running in place. Jog slow one minute. Go as hard as you can for a minute. For the 1st workout do 4 on, 4 off and then bump it up to 5 on, 5 off after a few workouts. Keep increasing your number of intervals. You can knock it out in your bedroom before work in the morning.
silver_shadow
New member
got a big punching bag... you can kickbox it... that's pretty good too...
silver_shadow said:
I got a 100lb bag in my basement. Nothing gets my heart pounding like hitting the bag for 15 intense minutes.
but for HIIT i SPRINT FOR 1 MINUTE, jog for 2. But at high speeds to where my legs feel like they are going to fall off and i just countdown the minute.
Oh yea and this is on an incline.
I actuall ran yesterday and i was the only one at the gym to do HIIT. Well i saw the same faces on the threadmill when i left, but i was there 15 minutes compared to 45 and i was DRENCHED.
silver_shadow
New member
you will still find some bro's advocate that even nowadays... but fewer than before. i've heard some say that this will eat away some muscle mass. if this is indeed true, then your basal metabolic rate (BMR) would drop too, and as long as your not burning loads of cals, you actually should have a tendency to gain some fat. intense cardio tends to raise the BMR in any case and is also supposed to be more sparing towards muscle mass.36drew said:
silver_shadow said:
Good to hear. I plan on sticking with HIIT. I was reading about the Tabata protocol in a magazine. It seemed to be fairly researched.
It involved:
4minute warmup
Then 8 20-second sprints with 10 second rest periods
Then 4 minute cooldown.
The only thing I that I was unsure of is that the article suggested waiting an hour after doing your HIIT cardio to eat. Seemed like a while. I would for sure eat if I was doing weights and HIIT together, but in a hit alone situation i'm not sure. Maybe I will weight for 30 minutes (somewhere in between). What do you guys think?
