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Lets talk Cardio
- Thread starter Hellawulf
- Start date
its debatable on the time, but i wouldnt run for fat burning cardio. i would use hiit.
needtogetaas
New member
Running out there on the rode takes every once of energy. man its the best thing you could ever do.
Hit the stares once a week too. Go to like a stadium and run up and down there stars for 45 mins.
Hellawulf
New member
See that is what I've been doing for the last few weeks, but with the 5x5 program your squatting on Mon, Wens, Fri, and I was told that HIIS would be bad in conjunction with this because you would be overtraining your legs, that low intensity high volume (45 min +) would give me the best results.
I don't think that's the case. HIIT 2x-3x a week on your off days won't do you in.
One thing you can do to save on wear and tear is, after you've warmed up a few minutes on the treadmill, set the incline to 15%. Then you can just very fast walk / moderate walk for 20 min working up to 40 min. It'll get the job done if your diet is good.
One thing you can do to save on wear and tear is, after you've warmed up a few minutes on the treadmill, set the incline to 15%. Then you can just very fast walk / moderate walk for 20 min working up to 40 min. It'll get the job done if your diet is good.
OneBreath
Elite Mentor
You guys bear in mind that he's a noob taking on the 5x5 and will be squatting 3 times per week. His most important consideration needs to be recovering from those workouts. He wants to build muscle and burn fat so his cardio needs to be something that won't interfere with his recovery from those workouts.
If you decide to do HIIT, then try to avoid anything of high impact on your legs. For instance, uphill sprints would be a bad idea. A not so bad idea might be to get on the elliptical machine and do something like 20 seconds max effort (go as hard as you can) followed by 100 seconds of medium intensity (so every minute that's an odd number do the first 20 seconds as hard as you can). Do this for like 10 or 15 rounds.
Do you see the difference between the 2? One is really beating up your legs and the other is lower impact. It's important that you understand what and why because we humans have a tendency to not follow through unless we can rationalize what is is we are doing.
If you decide to do HIIT, then try to avoid anything of high impact on your legs. For instance, uphill sprints would be a bad idea. A not so bad idea might be to get on the elliptical machine and do something like 20 seconds max effort (go as hard as you can) followed by 100 seconds of medium intensity (so every minute that's an odd number do the first 20 seconds as hard as you can). Do this for like 10 or 15 rounds.
Do you see the difference between the 2? One is really beating up your legs and the other is lower impact. It's important that you understand what and why because we humans have a tendency to not follow through unless we can rationalize what is is we are doing.
OneBreath
Elite Mentor
Start by only doing it the days you don't lift (4). If possible, do it first thing in the morning prior to breakfast. Eat AS SOON as possible after you finish. I'll take a shake or even buy one at the gym.
If after 2 weeks you don't start to see some body recomposition and feel like you're not loosing fat, up it to 2 times during those off days. Remember, keep those calories right at your maintenance on lifting days and on cardio days try to get 500 calories below maintenance.
If after 2 weeks you don't start to see some body recomposition and feel like you're not loosing fat, up it to 2 times during those off days. Remember, keep those calories right at your maintenance on lifting days and on cardio days try to get 500 calories below maintenance.
jesse_01
Banned
I started doing the 5x5 program a few months ago. If your using heavy enough weights and following the full 5x5 you wont want to be doing much on your days off. I would give it a good 2 weeks to get use to this program. It does a number on your legs. You feel good the day of work out but next day it hurts to walk and sit down.
I love people who think they are in shape but don't do squats in their work out. One 5x5 of squats and they are
the next day.
Hellawulf
New member
I absolutely agree, haha, I just got finished putting that on my Journal Forum, I squatted up yesterday for the first time in a while, got up this morning and I was sore, but I hit up about 5 miles of light jogging, holy crap, now I'm sitting here and my legs feel like complete Jello, squats will def be difficult tomorrow.I started doing the 5x5 program a few months ago. If your using heavy enough weights and following the full 5x5 you wont want to be doing much on your days off. I would give it a good 2 weeks to get use to this program. It does a number on your legs. You feel good the day of work out but next day it hurts to walk and sit down.
I love people who think they are in shape but don't do squats in their work out. One 5x5 of squats and they are
5x5 + Cutting x n00b = Bad idea
I would eat at or above maintenance kcal and do low intensity cardio and active recovery stuff (stretching/mobility work) on your off days.
Get a feel for the program to gauge your recovery before training for that marathon. If you can't squat on Wednesday because you jogged 5 miles on Tuesday, then the program and your gains won't be worth a shit.
Jogging makes you skinny fat.
I would eat at or above maintenance kcal and do low intensity cardio and active recovery stuff (stretching/mobility work) on your off days.
Get a feel for the program to gauge your recovery before training for that marathon. If you can't squat on Wednesday because you jogged 5 miles on Tuesday, then the program and your gains won't be worth a shit.
Jogging makes you skinny fat.
Hellawulf
New member
I'll be able to Squat tomorrow, and besides Wensday is a light day of squats, more of a recovery day. I thought I was doing low intensity?
