ONE SMART COOKIE

Fingers crossed I`ll be able to show you the best form of cardio..IMHO.. laters in the week through youtube.....................

1988-s.leeson

the bike is the easiest to keep your HR at optimal fat burning %.

you can keep it exact for an extended period.

i think its th best anyway

Trinity

try them all and see what is best for you.
brisk walking on the treadmill at a steady intensity works for me.
cross trainer i lose too much muscle.
bike i don't like.

cyberheater

High intensity interval training with something like burpies or rowing.

__________________
"Do not pray for an easy workout, pray for the strength to endure a hard one"
March 10 '08 - 216lb | Target 200lb | Now 202lb | Delta -14Lb

Pscarb

there is no one best way as we all react differently for me it is treadmill at a steady pace normally 3.5mph on an incline for 45 min gets me down to a sub 5% BF level every time with minimum muscle loss....

__________________

flex899

walking at medium to low intensity for about half an hour first thing in the morning before eating. This ensures the body uses stored fat for energy.

__________________
-- Flex --

BabyYoYo

From personal experience, jogging at a moderate pace and also using an elliptical trainer at moderate intensity 50-60% max. Works a treat!

__________________

To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

TH&S

Bedspring Bingo

__________________

To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.
|
To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.


D: 220 | B: 140 | S: 210

packard

is working the heavy bag anygood

benst

Well got my bodtfat percent today it reads 17% is this really bad or just ok. i would like to get this down a bit so ive changed my diet to one of the stickys in the loseing weight section see how this goes.

__________________
WORK HARD, PLAY HARD, WORKOUT EVEN HARDER

Bigger&Stronger

I most certainly agree on the 'diet' part, you won't get very far in terms of fat loss if your diet isn't top notch, no matter how much cardio you do.

There's two schools of thought when it comes to the intensity you should work at:

1) Lower intensity Cardio (below 65% VO2 max) use more fat as the substrate during the activity itself (walking, jogging, rowing etc.) but you have to do the exercise for an decent length of time (at least 30 minutes) to burn an appreciable number of calories. This sort of cardio is perfect if you're on a low carbohydrate or even a ketogenic diet and already burning a much higher proportion of fat for fuel throughout the day.

...which brings us to our other type of cardio:

2) High Intensity Interval Training (HIIT for short) You intersperse periods of "all-out" sprinting effort (15-30 seconds) with periods of lower intensity effort (1-2 minutes) to create a veritable killer cardio workout! Since you're working at near-maximal effort (above VO2 max) you'll burn an absolute shed-load of calories in half the time it would take to burn the same amount at a low intensity.

The catch?

You predominantly burn glycogen (carbohydrate) for fuel since your body can't support that intensity using fat for fuel.

However! You build up an oxygen debt in the muscle cells from the exercise bout known as Excess Post Exercise Oxygen Consumption (EPOC), that must be replaced during the post-exercise period. As the body returns to it's pre-exercise state it draws on it's other reserves of energy (mainly fat) to replenish glycogen stores, so you burn even more calories after the HIIT is finished!

So in an ideal world, you would do BOTH types of cardio, e.g.

If training 4 days a week:

Day 1: Weight training - 20 mins low intensity cardio post workout.
Day 2: Weight training - 20 mins of low intensity cardio post workout.
Day 3: Off or HIIT cardio (20-30 minutes)
Day 4: Weight training - 20 mins low intensity cardio post workout.
Day 5: Weight training - 20 mins low intensity cardio post workout.
Day 6: Off or HIIT cardio (20-30 minutes)
Day 7: Off

Hope this helps a bit mate.

benst

Nice one mate very helpfull post will try that in my workouts and see how it goes.

__________________
WORK HARD, PLAY HARD, WORKOUT EVEN HARDER

Bigger&Stronger

No problem mate.

Post your diet up as well if that needs fixing, hate to think you'd slog your way through umpteen hours of cardio a week and not get results!

Bigger&Stronger

Working the heavy bag is awesome!! (I used to box)

Set yourself up a circuit and stick to a rigid set of 'rounds' on the bag or 'combos' on the speed mitts and a set time limit.

Keep the rest short (1-2 minutes maximum) and the intensity very high.

Melts the fat off like butter especially if you combine it with skipping (awesome cardio workout).

Captain Hero

I was just about to say the same thing......

__________________