Guys, I need some help with some cardio questions. - UK-Muscle Body Building Community

**hackskii** · 16-01-2006, 04:13 PM

As some of you know I am dieting right now and very happy so far.

What I am looking for is some information on different types of cardio exercises to aid me in fat loss down the road. I was never a fan of cardio but now I am going to add this to what I am doing to help me achieve my goals.

I am going to make a sticky with all the information I get here using the authors name that provided the information.

What I am looking for is the different types of cardio and what they do, for instance:
HIIT
Low intensity
High intensity
Gorilla cardio
Fat burning, lacto, etc.
I want to know percentage of heart rates to do stuff like fat loss, cardiovascular workouts, threshold, everything.

Once I have all the info I need I will delete the thread and make a post in fat loss or somewhere on the board and make a sticky.

Anybody with any information would be greatly appreciated.

Rep points will be supplied with anyone helping here.
I will make a sticky probably using the post of the person who wrote it and all the other posts that explain as well.
Many people ask questions on cardio so I feel this is kindof necessary.

Well, it is for me really but what the heck might as well share with everybody:beer1:

firemansam · 16-01-2006, 04:37 PM

Hacks, there is a session we do regularly in the station. It is called 5-4-3-2-1 and is basically as follows.
5 mins run
5 mins bike
5 mins step
4 mins run
4 mins bike
4 mins run
etc down to 1 min

The intensity is increased everytime you knock a minute off. This session is 45 mins and with the change of exercises it breaks the bordome very nicely (better again if done with a partner or 2) If only 2 exercises were used it would be 30 mins and if 4 exercises (add in rowing) it becomes an hour. Not sure of heart rate as I have not used my monitor on this session but it does get very high (prob max) when you blast it for the 2 and 1 min efforts. It covers both low intensity and hiit in my opinion as you get a rest after the hard effort. Take the 5 and 4 mins at average intensity for a couple of sessions so you get used to it. Hope this helps. It is one of my favs.

Keyser Soze · 16-01-2006, 04:37 PM

Given my past lack of committment to cardio, I ought to be ashamed for having the audacity to reply. But I do like to offer my own thoughts, so forgive me.

One constant I've noticed repeatedly with endos doing cardio is that they - WE - become bored easily with it. Cardio holds little charm for us. It doesn't give us the same mental buzz as breaking a new PB, or the satisfaction of bulging shoulders in the mirror. It's against our nature, frankly, unlike bulking.

The key for US is to make cardio sustainable; when you inevitably find it becoming uninteresting, make some changes. Even if it's just the music you listen to, or switching route from street to forest path, make that change. Bet a friend ten quid (or 15 dollars!) to nothing that you'll do your cardio - and give him the cash up front, tell him you'll disown him if he gives you the money back if you fail.

Do whatever it takes to keep yourself interested.

KS.

hovis · 16-01-2006, 04:43 PM

for fat loss try to stick to 65% of max heart rate (the 54321 idea looks intresting, i think i'll try that)

Delhi · 16-01-2006, 04:51 PM

Not really worth any rep points.........

But in my experience doing 30 mins running at 7mph is just OK. While doing 10 mins interval training is superb for fat loss.

Start off with a jog (4-5mph) and after a 1 min increase speed to your absolute max (Only around 40 secs), then decrease back to a jog and repeat process.

Also a quick way to lose a lb or 2 is to go to the sauna / steam room. I know it is water weight but weight neverless!!!!!!!!

Oh yeah, fat loss is around 90% diet 10% cardio (My opinion).

mitch · 16-01-2006, 05:14 PM

I would class 40 mins as a quality workout for CV. I used to be a very keen footballer, my workout would look a little like this:

2000m row machine - max resistance (lungs )

20 mins runing machine (incline 2+) 13/14km per hour...(heart and pyshical health)

15 mins - cross trainer - 15/16km (low intensity - fat buring)

dosnt really answer the question but is a pretty sound work out for fat burning!

**hackskii** · 16-01-2006, 05:35 PM

Thanks guys reps awarded.

Does anybody know what gurilla or gorilla cardio is?
I dont even think I spelled that right

haaa haaa

?....What about HIIT?

Keep them comming guys.........

firemansam · 16-01-2006, 05:37 PM

Mitch, please tell me that session took you just over 45 mins. There is only 5 mins left to do the 2000m and 5 mins is under the world record LOL but it does look a good session mate

firemansam · 16-01-2006, 05:46 PM

Here it is hacks. This is the tabats sprints I have spoken about on the brothers site. Sent to me by the one and only OSC.

**hackskii** · 16-01-2006, 05:49 PM

HIIT and Other Interval Training Methods
Written by Robert Forney ISSA CFT

HIIT training, which stands for High Intensity Interval Training, is one of the best methods for fat loss and muscle retention. HIIT training is not new, but is a form a interval training which has been used for many years. HIIT training is the best way to burn fat without burning muscle. Studies have shown that long endurance activates such as aerobics cause muscle catabolism (the breakdown of muscle tissue). HIIT training allows you to lose the fat without losing muscle. If you need proof all you need to do is look at sprinters to see that they have low body fat and lean, defined bodies.

HIIT and interval training are very similar, the only difference is the intensity in which they are done. So what is interval training? Interval training is a varying of intensities within one workout , where you add a low intensity bout with a higher intensity bout. HIIT training is a very high intensity bout with a lower intensity bout. You can perform your interval training in many ways, and you should use variety. You can perform it on a stationary bike, stairmaster, mountain bike, local track, etc. Change it up often.

I will give you some ways of performing HIIT and interval training depending on your level of fitness. For the sake of simplicity, I will use running and jogging variations that can be performed almost anywhere.

Interval Training for Beginners:

If you are new to exercising you should start out slow. I will give you a few examples, but don't be afraid to experiment and find your own ways of creating an interval training program.

A good beginners interval training program is the walk-jog interval training. Start out with a 1 minute walk / 1 minute jog session and repeat for as many times as possible. As you progress, you can use a 30/30 routine where you walk for 30 seconds and the jog for 30 seconds. You can perform this anywhere. If you would like to make it a little harder, find some hills where you can perform it. Perform this routine from 2 to 4 times a week or more until you are able to progress to the intermediate level.

Intermediate Interval Training Program

If you have been exercising for about 6 months, or are healthy and fit, then you can try some intermediate interval training.

A good intermediate interval training program could consist of a jog-run program. You can warm-up with a five minute jog and then run for 1 minute, and then back to jogging for 1 minute, and repeat for as many times as you can. When you run, you don't need to sprint, but a good run is what you are looking for. If you want to add more intensity you can do a 30/30 split of a 30 second jog and a 30 second run. Or a 30 second jog and a 1 minute run.

Perform this training 3 to 5 times a week for 10 - 20 minutes.

Advanced Interval Training Program (HIIT)

Be warned, this is a tough routine! This is how I suggest you perform your HIIT training. There are many variations of it, but I will show you ways I perform it. Remember, it has to be intense to get the most of out it. You should be extremely tired when you are done. If you find you are able to perform it for 20 minutes on your first try and your not an elite athlete, you are not performing it with enough intensity.

If you are ready for the advanced interval training, or HIIT, then this is the program for you. Perform a 5 minute warm-up and then perform an all out sprint for as long as you can and then back to a jog for 1 minute and than another sprint, repeat for as many times a possible. At first you will be lucky to get past 5 minutes total after the warm-up. You can also perform a 30 second jog and all out sprint to increase the intensity. To really increase the intensity, find some hills.

I find it better to perform this on a stationary bike or Stairmaster when you first start since there is less risk of injury due to falling.

Some other variations would be to perform the all out sprint and than back to a jog again until you are ready to perform another sprint. Although not as intense as the other ways, it is a good way to get used to the program.

Perform this training 3 to 5 times a week, for 5 to 20 minutes depending on your ability.

Variation

As with all training, you should add variety to your interval training as you would with any type of training. You should change it every 4 to 6 weeks in order to keep it fresh. Some good ways to add variety is to change the times, or perform your training on a bike, stairs, hills, stationary bike, Stairmaster etc. One of my favorite ways is on a stationary bike where I can increase the intensity during the all out portion of the interval training. Don't be afraid to create your own types of interval training to suit your own likes. Have fun with it and the fat will come off.

Concluding Remarks

Interval training is a fun and great way to lose the fat and increase your general physical preparation. Remember to start out slow if you are new to exercising. When you are ready, advance to the HIIT style.

**hackskii** · 16-01-2006, 05:53 PM

Quote:

Originally Posted by firemansam

Here it is hacks. This is the tabats sprints I have spoken about on the brothers site. Sent to me by the one and only OSC.

Thanks Firemansam, thanks Cookie too:love:

**hackskii** · 16-01-2006, 06:12 PM

I thought this was interesting too.

Because muscle glycogen is the primary fuel source for our muscles. The whole point of the Window of Opportunity post workout shake is to replenish these stores after they get depleted. By replenishing them, we create a positive environment for growth to occur. However, after an HIIT session, it is not feasible to replenish these stores using the same protocol, because insulin spikes in too great of a frequency decreases insulin sensitivity, making the post workout shake much less effective.

When doing cardio, the goal is to metabolize fat for energy. When the cardio is done on too high of an intensity, fat will actually be spared, the primary fuel source coming from glycogen. We need to preserve muscle glycogen for our weight training sessions, rather than using it to fuel us during cardiovascular exercise.

It is my professional recommendation that long duration (30-60 minutes) of moderate intensity (60-70% VO2 max) cardiovascular exercise is optimal for metabolizing fat during a cut. This is the only form of cardio I perform when cutting. On a bulk, it is acceptable to add several HIIT sessions into your routine per week, as you should be taking in such a high level of carbohydrates when bulking that glycogen depletion is not as critical of an issue as it would be on a cut.

**robdog** · 16-01-2006, 08:45 PM

I find and realy think that the best form of cardio for fat loss with minimal muscle loss is good old walking first think in the morning on an empty stomach. No walking machines or fancy cross trainers just plain walking.

I never try and take my heart rate above 140-145max and i find doing cardio this way 6 mornings a week then a day off gives me excellent results. Its a pain to drag yourself out of bed some mornings especially when its cold or raining but its good in the long run and shows commitment(sp).

pplpilot · 16-01-2006, 09:22 PM

i agree with the max heart rate stuff, i dropped just over 4st of blubber last year Feb-july only doing cardio at 65%-70% a month prior to this i was going at it (cardio!) hell for leather and lost virtually nowt, having read up on HR training ang getting a monitor the weight fell off, worked really well for me, (I just wish putting lean on was as quick, 7lb'ish since Sept though quite pleased)

ONE SMART COOKIE · 17-01-2006, 07:29 AM

Quote:

thanks Cookie

My pleasure.....

That routine will be ample 2-3 times per week and not only will it help you shed some fat but also make you extremely fit cardiovascular wise aswell..

16-01-2006, 04:13 PM	#1 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,654	Guys, I need some help with some cardio questions. As some of you know I am dieting right now and very happy so far. What I am looking for is some information on different types of cardio exercises to aid me in fat loss down the road. I was never a fan of cardio but now I am going to add this to what I am doing to help me achieve my goals. I am going to make a sticky with all the information I get here using the authors name that provided the information. What I am looking for is the different types of cardio and what they do, for instance: HIIT Low intensity High intensity Gorilla cardio Fat burning, lacto, etc. I want to know percentage of heart rates to do stuff like fat loss, cardiovascular workouts, threshold, everything. Once I have all the info I need I will delete the thread and make a post in fat loss or somewhere on the board and make a sticky. Anybody with any information would be greatly appreciated. Rep points will be supplied with anyone helping here. I will make a sticky probably using the post of the person who wrote it and all the other posts that explain as well. Many people ask questions on cardio so I feel this is kindof necessary. Well, it is for me really but what the heck might as well share with everybody:beer1: __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

16-01-2006, 04:37 PM	#2 (permalink)
firemansam Gym Addict Join Date: Mar 2005 Location: Wales Posts: 112	Hacks, there is a session we do regularly in the station. It is called 5-4-3-2-1 and is basically as follows. 5 mins run 5 mins bike 5 mins step 4 mins run 4 mins bike 4 mins run etc down to 1 min The intensity is increased everytime you knock a minute off. This session is 45 mins and with the change of exercises it breaks the bordome very nicely (better again if done with a partner or 2) If only 2 exercises were used it would be 30 mins and if 4 exercises (add in rowing) it becomes an hour. Not sure of heart rate as I have not used my monitor on this session but it does get very high (prob max) when you blast it for the 2 and 1 min efforts. It covers both low intensity and hiit in my opinion as you get a rest after the hard effort. Take the 5 and 4 mins at average intensity for a couple of sessions so you get used to it. Hope this helps. It is one of my favs. __________________ Learning more every day.

16-01-2006, 05:35 PM	#7 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,654	Thanks guys reps awarded. Does anybody know what gurilla or gorilla cardio is? I dont even think I spelled that right haaa haaa ?....What about HIIT? Keep them comming guys......... __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

16-01-2006, 05:37 PM	#8 (permalink)
firemansam Gym Addict Join Date: Mar 2005 Location: Wales Posts: 112	Mitch, please tell me that session took you just over 45 mins. There is only 5 mins left to do the 2000m and 5 mins is under the world record LOL but it does look a good session mate __________________ Learning more every day.

16-01-2006, 05:49 PM	#10 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,654	High Intensity Interval Training HIIT and Other Interval Training Methods Written by Robert Forney ISSA CFT HIIT training, which stands for High Intensity Interval Training, is one of the best methods for fat loss and muscle retention. HIIT training is not new, but is a form a interval training which has been used for many years. HIIT training is the best way to burn fat without burning muscle. Studies have shown that long endurance activates such as aerobics cause muscle catabolism (the breakdown of muscle tissue). HIIT training allows you to lose the fat without losing muscle. If you need proof all you need to do is look at sprinters to see that they have low body fat and lean, defined bodies. HIIT and interval training are very similar, the only difference is the intensity in which they are done. So what is interval training? Interval training is a varying of intensities within one workout , where you add a low intensity bout with a higher intensity bout. HIIT training is a very high intensity bout with a lower intensity bout. You can perform your interval training in many ways, and you should use variety. You can perform it on a stationary bike, stairmaster, mountain bike, local track, etc. Change it up often. I will give you some ways of performing HIIT and interval training depending on your level of fitness. For the sake of simplicity, I will use running and jogging variations that can be performed almost anywhere. Interval Training for Beginners: If you are new to exercising you should start out slow. I will give you a few examples, but don't be afraid to experiment and find your own ways of creating an interval training program. A good beginners interval training program is the walk-jog interval training. Start out with a 1 minute walk / 1 minute jog session and repeat for as many times as possible. As you progress, you can use a 30/30 routine where you walk for 30 seconds and the jog for 30 seconds. You can perform this anywhere. If you would like to make it a little harder, find some hills where you can perform it. Perform this routine from 2 to 4 times a week or more until you are able to progress to the intermediate level. Intermediate Interval Training Program If you have been exercising for about 6 months, or are healthy and fit, then you can try some intermediate interval training. A good intermediate interval training program could consist of a jog-run program. You can warm-up with a five minute jog and then run for 1 minute, and then back to jogging for 1 minute, and repeat for as many times as you can. When you run, you don't need to sprint, but a good run is what you are looking for. If you want to add more intensity you can do a 30/30 split of a 30 second jog and a 30 second run. Or a 30 second jog and a 1 minute run. Perform this training 3 to 5 times a week for 10 - 20 minutes. Advanced Interval Training Program (HIIT) Be warned, this is a tough routine! This is how I suggest you perform your HIIT training. There are many variations of it, but I will show you ways I perform it. Remember, it has to be intense to get the most of out it. You should be extremely tired when you are done. If you find you are able to perform it for 20 minutes on your first try and your not an elite athlete, you are not performing it with enough intensity. If you are ready for the advanced interval training, or HIIT, then this is the program for you. Perform a 5 minute warm-up and then perform an all out sprint for as long as you can and then back to a jog for 1 minute and than another sprint, repeat for as many times a possible. At first you will be lucky to get past 5 minutes total after the warm-up. You can also perform a 30 second jog and all out sprint to increase the intensity. To really increase the intensity, find some hills. I find it better to perform this on a stationary bike or Stairmaster when you first start since there is less risk of injury due to falling. Some other variations would be to perform the all out sprint and than back to a jog again until you are ready to perform another sprint. Although not as intense as the other ways, it is a good way to get used to the program. Perform this training 3 to 5 times a week, for 5 to 20 minutes depending on your ability. Variation As with all training, you should add variety to your interval training as you would with any type of training. You should change it every 4 to 6 weeks in order to keep it fresh. Some good ways to add variety is to change the times, or perform your training on a bike, stairs, hills, stationary bike, Stairmaster etc. One of my favorite ways is on a stationary bike where I can increase the intensity during the all out portion of the interval training. Don't be afraid to create your own types of interval training to suit your own likes. Have fun with it and the fat will come off. Concluding Remarks Interval training is a fun and great way to lose the fat and increase your general physical preparation. Remember to start out slow if you are new to exercising. When you are ready, advance to the HIIT style. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

16-01-2006, 04:37 PM	#3 (permalink)
Keyser Soze Banned Join Date: Dec 2005 Location: Harrow, London, England. Posts: 729	Given my past lack of committment to cardio, I ought to be ashamed for having the audacity to reply. But I do like to offer my own thoughts, so forgive me. One constant I've noticed repeatedly with endos doing cardio is that they - WE - become bored easily with it. Cardio holds little charm for us. It doesn't give us the same mental buzz as breaking a new PB, or the satisfaction of bulging shoulders in the mirror. It's against our nature, frankly, unlike bulking. The key for US is to make cardio sustainable; when you inevitably find it becoming uninteresting, make some changes. Even if it's just the music you listen to, or switching route from street to forest path, make that change. Bet a friend ten quid (or 15 dollars!) to nothing that you'll do your cardio - and give him the cash up front, tell him you'll disown him if he gives you the money back if you fail. Do whatever it takes to keep yourself interested. KS.

16-01-2006, 04:43 PM	#4 (permalink)
hovis Gym Addict Join Date: Nov 2005 Posts: 342	for fat loss try to stick to 65% of max heart rate (the 54321 idea looks intresting, i think i'll try that)

16-01-2006, 04:51 PM	#5 (permalink)
Delhi Bigger, Better, Stronger Join Date: Dec 2005 Location: North Posts: 1,928	Not really worth any rep points......... But in my experience doing 30 mins running at 7mph is just OK. While doing 10 mins interval training is superb for fat loss. Start off with a jog (4-5mph) and after a 1 min increase speed to your absolute max (Only around 40 secs), then decrease back to a jog and repeat process. Also a quick way to lose a lb or 2 is to go to the sauna / steam room. I know it is water weight but weight neverless!!!!!!!! Oh yeah, fat loss is around 90% diet 10% cardio (My opinion).

16-01-2006, 05:14 PM	#6 (permalink)
mitch Gym Addict Join Date: Jun 2005 Location: Herts Posts: 197	I would class 40 mins as a quality workout for CV. I used to be a very keen footballer, my workout would look a little like this: 2000m row machine - max resistance (lungs ) 20 mins runing machine (incline 2+) 13/14km per hour...(heart and pyshical health) 15 mins - cross trainer - 15/16km (low intensity - fat buring) dosnt really answer the question but is a pretty sound work out for fat burning!

16-01-2006, 06:12 PM	#12 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,654	I thought this was interesting too. Because muscle glycogen is the primary fuel source for our muscles. The whole point of the Window of Opportunity post workout shake is to replenish these stores after they get depleted. By replenishing them, we create a positive environment for growth to occur. However, after an HIIT session, it is not feasible to replenish these stores using the same protocol, because insulin spikes in too great of a frequency decreases insulin sensitivity, making the post workout shake much less effective. When doing cardio, the goal is to metabolize fat for energy. When the cardio is done on too high of an intensity, fat will actually be spared, the primary fuel source coming from glycogen. We need to preserve muscle glycogen for our weight training sessions, rather than using it to fuel us during cardiovascular exercise. It is my professional recommendation that long duration (30-60 minutes) of moderate intensity (60-70% VO2 max) cardiovascular exercise is optimal for metabolizing fat during a cut. This is the only form of cardio I perform when cutting. On a bulk, it is acceptable to add several HIIT sessions into your routine per week, as you should be taking in such a high level of carbohydrates when bulking that glycogen depletion is not as critical of an issue as it would be on a cut. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

16-01-2006, 08:45 PM	#13 (permalink)
robdog UK-Muscle Moderator Join Date: Dec 2003 Location: Home!! Posts: 5,685	I find and realy think that the best form of cardio for fat loss with minimal muscle loss is good old walking first think in the morning on an empty stomach. No walking machines or fancy cross trainers just plain walking. I never try and take my heart rate above 140-145max and i find doing cardio this way 6 mornings a week then a day off gives me excellent results. Its a pain to drag yourself out of bed some mornings especially when its cold or raining but its good in the long run and shows commitment(sp). __________________ 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. 25% off for UKM members (discount code UKM25)

16-01-2006, 09:22 PM	#14 (permalink)
pplpilot Newbie Trainer Join Date: May 2005 Posts: 55	i agree with the max heart rate stuff, i dropped just over 4st of blubber last year Feb-july only doing cardio at 65%-70% a month prior to this i was going at it (cardio!) hell for leather and lost virtually nowt, having read up on HR training ang getting a monitor the weight fell off, worked really well for me, (I just wish putting lean on was as quick, 7lb'ish since Sept though quite pleased)

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