Run or Ride?

[badassmofo]

Hey guys, So time to start cardio... is running or riding the bike better for burning fat? Also Im told to keep changing the intencity, like brisk walk to jog to sprint to jog to sprint to walk... why is that better than just going full bore? I would think keeping it maxed out the whole time would burn more... but then again I dont know shit about it haha

 

[Annonomous432]

you need to keep in your target heart rate to get maximun fat burning effects, if you go full out and your heartrate is sky high, it actually isn't good for your heart.

 

[badassmofo]

ohhh how do i know what my target heart rate is?

 

[NXG+]

Well theres a GRAIN of truth in the above, but your body/pain barrier is going to stop you a LONG time before you start training hard enough to damage your heart (unless you're like 90yrs old)...

Best way to burn fat bud is HIIT sprinting...a protocol something like:

2min jog warm up
30sec walk
45sec sprint (flat out, 100m speed)
1min walk
45sec sprint (")
1min walk
45sec sprint (")
1min walk
45sec sprint (")
1min walk
45sec sprint (")
1min walk
45sec sprint (")
1min walk
45sec sprint (")
1min walk
2 min jog cooldown

Will burn more fat than a steady state run or ride ever could.

 

[gumbo]

Well theres a GRAIN of truth in the above, but your body/pain barrier is going to stop you a LONG time before you start training hard enough to damage your heart (unless you're like 90yrs old)...

Best way to burn fat bud is HIIT sprinting...a protocol something like:

2min jog warm up
30sec walk
45sec sprint (flat out, 100m speed)
1min walk
45sec sprint (")
1min walk
45sec sprint (")
1min walk
45sec sprint (")
1min walk
45sec sprint (")
1min walk
45sec sprint (")
1min walk
45sec sprint (")
1min walk
2 min jog cooldown

Will burn more fat than a steady state run or ride ever could.

Excellent advice. Anytime I find my bodyfat starting to go up, I do this for a few weeks to get back down to my "normal" weight. This can also be done on some of the cardio machines if sprinting is not your thing. I get shin splints after a week of running, so I am forced to do my HIIT on various machines and have been pleased with the results.

Gumbo

 

[NXG+]

Excellent advice. Anytime I find my bodyfat starting to go up, I do this for a few weeks to get back down to my "normal" weight. This can also be done on some of the cardio machines if sprinting is not your thing. I get shin splints after a week of running, so I am forced to do my HIIT on various machines and have been pleased with the results.

Gumbo

Yep couldnt agree more. Heavy Bag work or Rowing Machine both work well

 

[badassmofo]

wow thanks guys! now ill have to get some sort of timer to tell me when to sprint and walk haha



ps/

whats a heavy bag work out?? Like a punching bag?


ohhhhh

and would adding wheight to my body be a good idea?? sayyyy carry something along? i was thinking maybe like 2 gallon milk containers with water in them to start off... pretty much just to make my body work harder and burn more...

 

[NXG+]

wow thanks guys! now ill have to get some sort of timer to tell me when to sprint and walk haha



ps/

whats a heavy bag work out?? Like a punching bag?


ohhhhh

and would adding wheight to my body be a good idea?? sayyyy carry something along? i was thinking maybe like 2 gallon milk containers with water in them to start off... pretty much just to make my body work harder and burn more...

1. Yeah....a watch!
2. Heavy bag = punch bag yeah.
3. No.