Basic Cardio Recommendations

[getfitdoc]

I always see people not know what to do for cardio.

they just get on a machine and fiddle around.


here are some basic cardio recommendations to at least give those who aren't sure some guidance.

This workout can be done on ANY cardio machine. It's always a good idea to mix it up.
For example: week 1=treadmill
week 2=bike
week 3=elliptical
week 4=rowing machine
week 5=stair machine
week 6=either back to treadmill or a new piece

This is a hard workout, do it either AFTER you lift weights, or on NON-LIFTING DAYS. 2-3 times per week will get results.

5 minute warmup
Then follow it with 60 second intervals followed by 120 second rest periods.

60 seconds would be 9/10 on a perceived exertion scale (PES)
120 seconds would be 5/10 on PES.

Here are the number of intervals I would have you do according to your ability level.

beginner-6-8
intermediate-8-10
advanced-10-12
elite-12-15

***remember, these are HARD intervals. Go as hard as you can, and remember what level you used on the machine and what your RPM's or speed were at that level. So that the next time you do the intervals, you can move the intensity up and try to break your old record!

then you can always add 10-20 minutes of slow steady at the end, but it's not a necessity.

This is Option A. There are other options that work, i'll keep updating this thread.

 

[Eze]

I do intervals on the elliptical all the time. After a warm up of 5 minutes I do:

Level 15 for 30 secs
Level 10 for 90 secs

This goes back and forth for 20-30 minutes. When I am on level 15 (or my highest level that given day) I go balls out. I go as fast as possible for the entire 30 seconds. When the time is over I cruise for 90 secs to catch my breath and "recover". This 90 secs seems like a long time especially in your first couple intervals. But by the half way mark that 90 sec rest feels closer to 30 secs. By the end of a 30 minute workout you should be completely gassed.

I takes a little bit of time to find the best max and recovery levels.

I always make sure the recovery level isn't easy. It should still have some resistance, but it should keep you challenged in the latter half of the workout.

 

[JayC]

great idea for a post GFD!

 

[getfitdoc]

It takes a little bit of time to find the best max and recovery levels.

I always make sure the recovery level isn't easy. It should still have some resistance, but it should keep you challenged in the latter half of the workout.

exactly!

u have to figure out your levels just like with lifting.

and the Recovery*** level is JUST as important as the Interval level.

you can increase intensity these ways:

1. Interval Speed (RPM's or MPH's)
2. Interval Level (incline on treadmill level on bikes/ellipticals)
3. Interval Length (longer=harder)
4. Rest Period Length (shorter=harder)
5. Rest periods Level (higher=harder)
6. Rest period Speed (faster=harder)
7. OTHER (wear a weight vest, or hold dumbells, use band resistance etc... there are many other ways to increase the intensity that have nothing to do with the machine.

Cardio isn't so bad if you are trying to set PR's and you are SEEING your results by TRACKING your workouts just like with weights.

PS***It's not always a good idea to have a really hard recovery level, you need to make sure that you are actually RECOVERING so that you can go REALLY HARD during the interval.

IF you try to recover at too hard of a level and your heart rate doesn't drop enough, you will defeat the purpose of the interval and you'll probably be exhausted after 3 minutes or less.

 

[Dlove]

So whats yor take on the old traditional way. Mountain bike outside, or where I live here in the Mountains I feel like Rocky in Rocky 3 against the russian. I jog outside early in the morning on empty stomach. Well I do drink some yerba mate tea to help wake up, then dress warm and go for a jog.

Except the ellipticall I think the machines are cheating. Best cardio imo is hiking, mountain biking or swimmming. Even long walks. Not a fan for the sissy cardio machines.

 

[FerrariF50]

choice of cardio and frequency depends on what your goals are.
weight loss vs fitness vs fueled or un fueled

doesn't matter if you do cardio blind folded as long as your heart rate is where you want it.

steady state vs high intensity cardio are 2 different things.

 

[getfitdoc]

You can interval in the mountains as much as you can interval on a machine. Run up the hill for time, or for distance. I usually choose a hill, run up it as hard as I can, then walk down it and run it again etc... I feel that hills are much harder than treadmills especially if its hot, and the ground is not solid (rocks, loose dirt etc.)

Obviously your goals are going to shape what type of cardio you do, but I just wanted to start a thread that gave a basic template for people who want to burn some fat and get in shape (increase vo2max and improve heart rate recovery)

I get bored with just getting my heart rate to a certain level, I like to try and break my records on machines. Which is why I like machines, its easy to chart your progress, because they give you readings like METS, RPM MPH and level, makes it easy to try to improve and break PR's. But everyone is different.

These are just my opinions, the more people that add to the thread the better it will be.

I just wanted to have a thread that gave specifics for how I like to do cardio, hopefully it helps, and hopefully I learn from others that post.

 

[gethugeagain]

Great post bro, I my self just do my boxing workout when trying to get lean, or I will tone it down to just heavy bag work if just keeping shape. If you want to get lean there is no better and faster workout to do so, I promise you that! I also like it because it keeps the skills fresh , only possible downside is that it works the muscles pretty well so may not be the best when really trying to bulk.

Anyway, Great post!