cardio intensity

[jeebise23]

hey guys i have been out of the bodybuilding seen for a couple of years now., im 37 years old and am about 20 llbs overweight. in my earlier days i use to lift heavy and was always bulky. then and now i find myself huffin and puffin going up a flight of stairs, really embarrasing, just wanted to know how to get my cardio in order not just to lose weight but to improve my aerobic capacity, i was wondering about doing the hitt program but i dont know ,anyone that can suggest a aerobic plan with all of the ways on figuring out the percentages because i never did that would be appreciated thank you j

 

[tropo]

When I've been off for a while I start out with a swimming program.

I recently had 10 months off. I'm 48 now, so starting up is even more difficult. I started off with a swimming program (mostly freestyle) building up to about 15 km per week...swimming every other day.

After 2 1/2 months of swimming I hit the gym again feeling very fit with strong lungs. All my old niggling injuries had disappeared too. Swimming can be quite theraputic.

Of course if you're not a swimmer then you'd have to try something else.

My next choice would be rowing if you have access to a Concept 2 ergometer (rowing machine). It's an all body workout that will get you fit in a hurry and even better than swimming in one regard - you'll build up your lower back strength.

Another very good plan would be to combine several different cardio machines in one workout. The cross training would build up the whole body and get it ready for weight training.

For example (this is what I do on cardio days): rowing then lifecycle then elliptical then treadmill (incline walking). You could add the stairmaster too if your knees are up to it. I would recommend at least 20 mins on each.

Don't be in too much of a hurry to hit the weights. Give it at least a good month on the cardio work first to build up your fitness and lose some excess bodyfat.

If you're patient, by the time you hit the weights you'll have increased flexibility, better cardiorespiratory fitness AND motivation. You'll be surprised how quickly you regain your lost muscle.