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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 1620813721 10-29-2020, 02:52 PM
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What sort of cardio do you do? (I will rep you)(calling out inflammation crew)

Never been one for cardio, but my left shoulder and elbow are inflamed pretty bad so it's gonna be squats, abs and cardio for a few weeks for me. I stupidly went HAM after a 6 month gym hiatus. Lol.

So what shall I do?

My goals are powerlifting/explosive strength so I assume a lot of HIIT on the bike and hill sprints etc, but do longer LISS sessions have their place?

Is the cross trainer a waste of time?

My gym has quite a lot of cardio machines that I've never used (stepper and some weird skiing thing but that might bugger my shoulder)

If you could be so kind, please detail specific time intervals for the bike/ergo (if my shoulder holds) that you've found effective.


ALSO, inflammation crew (assuming what I've got is inflammation) what sort of recovery time can I expect? Is complete rest the best approach or shall I do some light movements/stretching?


Cheers
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post 1620814391 10-29-2020, 03:00 PM
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run or sprint until your heart rate reaches 180,this should take no more than 2 minutes
after that set the treadmill on the highest incline at a medium or high space walk depending on your level of fitness ... then walk on the incline thread mill for 30-60 minutes, this should keep your heart rate at around 150-160

if you do this you might have to bump your cals up to an additional 1000- 2000 a day.
i suggest you keep these for after your workout for ultimate growth. your bench should go up by 100-200 pounds easily

im dead ****ing serious
post 1620815491 10-29-2020, 03:11 PM
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My cardio comes in two forms

Aerobic from my job

Sex for my anaerobic.
U
post 1620815661 10-29-2020, 03:13 PM
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Run between 40-45 mpw or 6 days a week with two of them being more intense (one is a track day of intervals) and the others being slow runs of 7-10 miles.

idk how the liss would benefit a powerlifter so i’d keep it to the sprints and intervals. i’d think the track would transfer better than the bike imo. however, doing a long slow run (6-7 miles, ~65 minutes) a day after my most intense track day works wonders for loosening up my legs and making them feel much more fresh the next day. you could probably feel the benefits even at 30 min liss.
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post 1620815761 10-29-2020, 03:15 PM
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Originally Posted By dunnie⏩
run or sprint until your heart rate reaches 180,this should take no more than 2 minutes
after that set the treadmill on the highest incline at a medium or high space walk depending on your level of fitness ... then walk on the incline thread mill for 30-60 minutes, this should keep your heart rate at around 150-160

if you do this you might have to bump your cals up to an additional 1000- 2000 a day.
i suggest you keep these for after your workout for ultimate growth. your bench should go up by 100-200 pounds easily

im dead ****ing serious
Lol how the fuk does this increase your bench?
See SuperHercules' sig
post 1620815881 10-29-2020, 03:16 PM
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Running every day crew
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post 1620815931 10-29-2020, 03:17 PM
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see #6 and #7 -

Workout
Daily - 7 Days/Week
1. Flat Bench Dumbbell Press - 50s - 3x12
2. Standing Alternating Dumbbell Curls - 25s - 3x12
3. Flat Bench Dumbbell Flyes - 50s - 3x12
4. Pull-Ups - 3x12
5. Captain's Chair Knee Raises - 3x12
6. Stairmill - Level 7 - 7.5 Minutes
7. Treadmill - 15 Incline - 3.5 mph - 7.5 Minutes
post 1620816061 10-29-2020, 03:18 PM
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I run, sprints or steep uphill walking.
post 1620816131 10-29-2020, 03:20 PM
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post 1620816141 10-29-2020, 03:20 PM
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HIIT stairs/elliptical is where its at

HIIT training has been definitively proven to increase insulin sensitivity which increases strength, muscle mass, and fat loss.

Stairs and elliptical because they are the least impact or muscle wasting forms of cardio.

I have proven to tons of naysayers locally how cardio kills gains by showing weekly my strength increases on leg days doing 5 days of cardio a week and muscle mass increases.

Cardio does not kill gains when done right. NEVER do it before lifting without a break and food, NEVER do it on leg day IMO because of the interference effect of cardio.
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post 1620816241 10-29-2020, 03:22 PM
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Originally Posted By dunnie⏩
run or sprint until your heart rate reaches 180,this should take no more than 2 minutes
after that set the treadmill on the highest incline at a medium or high space walk depending on your level of fitness ... then walk on the incline thread mill for 30-60 minutes, this should keep your heart rate at around 150-160

if you do this you might have to bump your cals up to an additional 1000- 2000 a day.
i suggest you keep these for after your workout for ultimate growth. your bench should go up by 100-200 pounds easily

im dead ****ing serious
As heart rate increases so does the shift in the body using stored muscle glycogen and muscle amino acids for energy over fat. The body will preferentially use fat as energy for cardio with a lower heart rate. So your mode of doing cardio is absolutely moronic for anyone trying to gain/keep muscle and strength.

Raise your heart rate high enough to burn adequate calories/heart health, but not so high you are using primarily glycogen and amino acids as energy.
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post 1620816271 10-29-2020, 03:22 PM
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Cycling is GOAT cardio crew.
post 1620816281 10-29-2020, 03:23 PM
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Kettlebell swings and snatches.
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post 1620816321 10-29-2020, 03:23 PM
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Originally Posted By MYOFIBRAH⏩
Run between 40-45 mpw or 6 days a week with two of them being more intense (one is a track day of intervals) and the others being slow runs of 7-10 miles.

idk how the liss would benefit a powerlifter so i’d keep it to the sprints and intervals. i’d think the track would transfer better than the bike imo. however, doing a long slow run (6-7 miles, ~65 minutes) a day after my most intense track day works wonders for loosening up my legs and making them feel much more fresh the next day. you could probably feel the benefits even at 30 min liss.
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.....
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post 1620816661 10-29-2020, 03:29 PM
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I just recently started running again, and working out for that matter, after an extremely long hiatus. Is it normal for my heart rate to be like 170-180 when im running? I am still pretty outta shape
Angels
post 1620817911 10-29-2020, 03:44 PM
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#16
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I'll say what I think is optimal. If you are just starting cardio, you should build a 'base' of aerobic conditioning with LISS

Minimum 20 minute sessions but the real benefits come from 40-60+ minutes.

Heart rate should be 50-70% of max, probably 120-150bpm, you should be able to have a conversation. When I am doing these blocks I like running, swimming or the elliptical (great because it is low impact)

Progress on time not intensity until you're knocking out 60+ min sessions 4x pw. Track your resting heart rate over a 10 week period to see the benefits.

When you have a good aerobic base you can start with high intensity anaerobic cardio and get the full benefits.
Originally Posted By Rooney15⏩
I just recently started running again, and working out for that matter, after an extremely long hiatus. Is it normal for my heart rate to be like 170-180 when im running? I am still pretty outta shape
Thats probably a little high, take the pace down a bit for a while and build up the pace again when you can run for one hour
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post 1620818021 10-29-2020, 03:46 PM
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I work
post 1620818201 10-29-2020, 03:48 PM
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processing wood (no homo)
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post 1620818251 10-29-2020, 03:48 PM
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Jog a mile as a warmup, pre-covid, I would sometimes play basketball.
post 1620818321 10-29-2020, 03:49 PM
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Originally Posted By Slayermanlet⏩
I'll say what I think is optimal. If you are just starting cardio, you should build a 'base' of aerobic conditioning with LISS

Minimum 20 minute sessions but the real benefits come from 40-60+ minutes.

Heart rate should be 50-70% of max, probably 120-150bpm, you should be able to have a conversation. When I am doing these blocks I like running, swimming or the elliptical (great because it is low impact)

Progress on time not intensity until you're knocking out 60+ min sessions 4x pw. Track your resting heart rate over a 10 week period to see the benefits.

When you have a good aerobic base you can start with high intensity anaerobic cardio and get the full benefits.



Thats probably a little high, take the pace down a bit for a while and build up the pace again when you can run for one hour
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.
post 1620818331 10-29-2020, 03:49 PM
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Originally Posted By Slayermanlet⏩
I'll say what I think is optimal. If you are just starting cardio, you should build a 'base' of aerobic conditioning with LISS

Minimum 20 minute sessions but the real benefits come from 40-60+ minutes.

Heart rate should be 50-70% of max, probably 120-150bpm, you should be able to have a conversation. When I am doing these blocks I like running, swimming or the elliptical (great because it is low impact)

Progress on time not intensity until you're knocking out 60+ min sessions 4x pw. Track your resting heart rate over a 10 week period to see the benefits.

When you have a good aerobic base you can start with high intensity anaerobic cardio and get the full benefits.



Thats probably a little high, take the pace down a bit for a while and build up the pace again when you can run for one hour
thanks for posting something accurate in this thread FFS
This is also solid advice if you want to go that route
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post 1620818611 10-29-2020, 03:52 PM
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With an injured shoulder your best bet would be to just use a cycling machine. Wattbike if that's available. As someone who did swimming and rowing, cycling is usually considered the next best alternative when a pool or erg/water access isn't available.
Now a swimmer brah (backstroke and medley)

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post 1620818661 10-29-2020, 03:53 PM
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Incline walk on treadmill/stairmaster or elliptical. I do steady state cardio for a long period of time, trying to burn fat for a show not improve my cardiovascular endurance.
post 1620819241 10-29-2020, 03:59 PM
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Originally Posted By Beararms⏩
Incline walk on treadmill/stairmaster or elliptical. I do steady state cardio for a long period of time, trying to burn fat for a show not improve my cardiovascular endurance.
I agree with this, when you are really lean HIIT becomes suboptimal because your insulin sensitivity is already so low from being so lean, so the less stress on the muscles and the more fat % burned for energy the better.
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post 1620819641 10-29-2020, 04:05 PM
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Thanks for the responses. I appear to be on spread with many of you.
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post 1620819821 10-29-2020, 04:07 PM
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Best suggetion would be sprints or guerrilla cardio but it depends if you have pain in your shoulder while sprinting according to how your arms move.

If you have this problem then long fast paced walks possibly climbing a hill.
post 1620820571 10-29-2020, 04:16 PM
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Maybe try spin classes at your gym. But really, if you are not already....look into stretches for your shoulders on YouTube/internet. And don't sleep on your shoulders. Also, if you can do push ups or other exercise that involves shoulder pain free, do em to increase blood flow in the shoulders.
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post 1620820971 10-29-2020, 04:22 PM
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Mostly use boxing for cardio, mixed with jump rope, but I see that is not a good alternative for you. I hear walking is very good for the body. I'd really like a standing desk with a tread.

Swimming destroys my shoulders for what it's worth. Would not recommend unless your form is good.
post 1620821241 10-29-2020, 04:26 PM
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Originally Posted By Slayermanlet⏩
I'll say what I think is optimal. If you are just starting cardio, you should build a 'base' of aerobic conditioning with LISS

Minimum 20 minute sessions but the real benefits come from 40-60+ minutes.

Heart rate should be 50-70% of max, probably 120-150bpm, you should be able to have a conversation. When I am doing these blocks I like running, swimming or the elliptical (great because it is low impact)

Progress on time not intensity until you're knocking out 60+ min sessions 4x pw. Track your resting heart rate over a 10 week period to see the benefits.

When you have a good aerobic base you can start with high intensity anaerobic cardio and get the full benefits.



Thats probably a little high, take the pace down a bit for a while and build up the pace again when you can run for one hour
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.
Angels
post 1620821361 10-29-2020, 04:28 PM
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#30
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Swimming, I get a few interesting comments in the locker room after lapping people at 250 lbs, lol.

Spin bike as well.

I usually show up late to rugby practice to skip warmups, fuk running.
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