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Forum » What sort of cardio do you do? (I will rep you)(calling out inflammation crew)
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Thread: What sort of cardio do you do? (I will rep you)(calling out inflammation crew)

post 1620821511 10-29-2020, 04:30 PM
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#31
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Skateboarding. It's fun.
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post 1620854191 10-29-2020, 10:59 PM
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#32
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Originally Posted By GordonXXX⏩
i'm 51. my heart rate hits 162+ on the stairmill and 132+ on the incline treadmill per above. at least that's what the machines say. not sure how accurate they are.
I've told you before that your routine is terrible

With 15 minutes of cardio you aren't getting anywhere near the full benefits
Originally Posted By Rooney15⏩
yea i figured it was a bit high, thing is im not even running fast lol, just jogging. Im still a little overweight so idk if that has anything to do with it.
If you want to build a base of endurance just take it down a notch and stay within 50-70% max hr for 40-60 mins, then after 10 weeks try a 5-10k for time. You'll see that you've become much fitter!
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post 1620854981 10-29-2020, 11:11 PM
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#33
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I go out onto a hill of ancient ruins at either dawn or dusk and put on an album of Asian mystical pan pipes.

I then proceed to do Karate and wing chun moves like the Van Damme training montage in the movie Kickboxer, Or like Donnie Yen in Ip Man. I will then go home and practice one hour of nunchucks whilst listening to Joe Rogan.

Not only does it give me great cardio, but it also gives me confidence. I used to be scared of the homeless when walking home from work, but now i will not hesitate to defend myself against any of them for asking me for change.

I love cardio
post 1620863021 10-30-2020, 03:02 AM
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#34
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Originally Posted By doughnutking⏩
I go out onto a hill of ancient ruins at either dawn or dusk and put on an album of Asian mystical pan pipes.

I then proceed to do Karate and wing chun moves like the Van Damme training montage in the movie Kickboxer, Or like Donnie Yen in Ip Man. I will then go home and practice one hour of nunchucks whilst listening to Joe Rogan.

Not only does it give me great cardio, but it also gives me confidence. I used to be scared of the homeless when walking home from work, but now i will not hesitate to defend myself against any of them for asking me for change.

I love cardio
Mirin hard. The only ruins I've got nearby are fairly new.
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post 1620863971 10-30-2020, 03:36 AM
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#35
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I run a 5k twice a week. Looking to increase and add in some hill sprints once I've built up a decent level of leg endurance after neglecting cardio for years.

I'd love to use a rower and swim, but currently a home gymer so that's not possible right now.
post 1620864371 10-30-2020, 03:50 AM
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#36
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Andy Bolton kettlebell workout
post 1620865141 10-30-2020, 04:26 AM
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#37
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- boxing (b4 the lockdown)
- Jump rope
- Sledgehammer and tyre
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post 1620865171 10-30-2020, 04:27 AM
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#38
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Originally Posted By miscoach⏩
- boxing (b4 the lockdown)
- Jump rope
- Sledgehammer and tyre
Ah yes I used to jump rope a lot. I'll see if my shoulder holds
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post 1620865231 10-30-2020, 04:31 AM
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#39
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I walk 30 minutes per day for heart health and also sprint on grass or with a weighted sled inn the gym several times a week.
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post 1620865511 10-30-2020, 04:44 AM
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#40
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5x5 sec walk to my fridge. and I walk back

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post 1620866421 10-30-2020, 05:13 AM
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#41
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post 1620866581 10-30-2020, 05:17 AM
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#42
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Judging from what you want to achieve out of it, HIIT is the best option, and if you have access to an Air Bike like the Rogue Assault Bike or something that would be the #1 option. Those air bikes are brutal and low impact.

I typically do 3 sessions a week @ about 15 minutes or so

Week 1-2

Min 1-2 - light warmup up
Min 2-13 - 30 seconds full intensity/1:00 cool off...... keep repeating until you reach approximately 13 min.
Min 13-15 - cool down

Week 3-4
Min 1-2 - light warmup
Min 2-13 - 45 second full intensity/1:00 cool off - repeat until 13 min
min 13-15 - cool down

At this point if you're feeling good with it, I try to bump to a 1:1 ratio on the sprints, but it's pretty brutal.

You can do this on a treadmill, outdoors or elliptical too. Doesn't matter but I really like the air bikes.
6'1 - 240lbs

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post 1620866611 10-30-2020, 05:18 AM
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#43
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normally just sets of 10s sprints on an erg (bike, ski, rower) then an occasional 1k and sometimes 10k just to see where I'm at.
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post 1620866661 10-30-2020, 05:19 AM
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#44
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post 1620866781 10-30-2020, 05:23 AM
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#45
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I dance everyday SRS.

Shuffle/hiphop for 1-2 hours.
Try shuffling to a song for 4 minutes and if you don't have great cardio you'll be winded and sweaty.

GOAT calf exercise and it's a blast to do.
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post 1620866821 10-30-2020, 05:24 AM
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#46
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Recently got a stationary bike and like it. There are more effective forms of cardio however I like the bike for the leg workout as well.
post 1620867221 10-30-2020, 05:37 AM
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#47
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I like a combination of HIIT and LISS. I started runn8ng at the beginning of COVID and am putting in about 15-20 miles per week running now. On the days I don’t run cardio is generally some kind of conditioning. I get a lot of ideas from Brian Alsruhe. His websitehttp://www.neversate.com/wodhas a ton of workouts and nearly everyone has a coniditioner to finish. I also use a spin bike and ride along to HIIT classes on YouTube. So many options out there!
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post 1620871171 10-30-2020, 07:14 AM
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#48
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Even if your goal is powerlifting/explosiveness, I think LISS workouts are good to introduce and having a good VO2 base is helpful, but aren't absolutely necessary for building that cardio base. There are so many ways you can go about building conditioning. Even strongman type stuff like carries for distance. LISS is probably the simplest and most foolproof way of doing it that you can't possibly fuk up unless half way through it you decide to become a marathon runner or you just try to do too much too soon.


I wouldn't go too crazy on the LISS. If you are trying to develop it 2-3x a week of it should be fine. If you are trying to maintain it, 1x a week is okay. People have a common misconception that lifting is purely anaerobic. This might be true for one rep maxes but if you are trying to do volume and multiple reps it's still going to tap into your aerobic system. When recovering between sets it is your aerobic system for the most part that gives you the ability to move on to the next set. The heavier and stronger you get, the more relevant this becomes.

As for types of exercises, I think being able to running for some distance should be a basic primal activity any human should be able to do. But if not your thing you can swim, row, cycling, do a combat sport, play basketball/soccer or whatever. Swimming and rowing tend to be easier on the joints. You do run the chance of encountering what is called the "interference" effect, however, this was only found in running specifically and IMO as long as you're not training to run an actual marathon you should be fine. If you can run a 5K in 30 minutes or less you're honestly pretty good as far as cardio goes. You don't have to be the next Ethiopian olympic marathoner.

If you are interested in the science check out this article.

https://www.strongerbyscience.com/av...ding-you-back/

As far as HIIT goes, they are also great for increasing VO2 and your cardiovascular system but it isn't the be all end all. It can impact your recovery when it comes to strength training with weights where as 30 minutes on the treadmill is not a big deal at all. However if you are trying to train explosiveness, sprints are one way to do it as well.

Walking as your cardio is more for burning calories rather than improving conditioning.

https://www.youtube.com/channel/UCnz...tIhmCahqr0r8WA

^^

The channel above is a great source for somebody who wants to train in the powerlifting movements/strength but also wants to train for athleticism, and how to integrate the two. I think he has a 2x bodyweight bench but also has a 40+ vertical and a 4.33 40 yard dash and does a lot of olympic style movements as well. He also has content about how to become "highly conditioned" without doing traditional cardio.

When it comes to conditioning, it's better to start with something laughably easy for the first few weeks then just work your way up from there once your body starts to better adapt to the stress.
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post 1620873121 10-30-2020, 07:41 AM
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#49
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Jump roping, stair master, walking, pushing a sled they have at my gym. I walk everywhere, sometimes three hours a day and my cardio has never been better. It can be great cardio you walk briskly. Plus its not as bad for your joints as running. Do it on an empty stomach to burn more fat. Research fasted cardio. Got so lean doing it.
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post 1620875001 10-30-2020, 08:05 AM
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#50
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Originally Posted By Jestbrah⏩
sprints will extremely impact recovery of leg muscles and put you at a much greater risk of injury as a powerlifter/bodybuilder, which is why 99.99% of powerlifters and bodybuilders at a pro level will use machines or walking as cardio.


Good lord the amount of bad information about cardio in this thread.....
thats true for anyone u idiot, which is why i also mentioned the benefits of a slow run session.
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