Adding cardio

[TideGear]

Gonna be blasting again soon and I wanna stick to my guns and make cardio a staple in my plan.

I'm gonna run CD1 by John Meadows. How would y'all incorporate cardio?

HIIT or LISS?

I don't wanna shoot for more than 3 days per week because I won't have time for it and I wanna stick to realistic goals.

A 15 or 20 minute routine would be ideal so I can get it done and move on.

Any specific routines y'all like to add?

 

[tengtren]

I just do 20 min fasted few times a week

 

[TideGear]

I just do 20 min fasted few times a week

But what do you do?
Run? Bike? Jump rope? Steady state or do you rest? Do you do it by rounds, boxing style or what?

See how insufficient your reply was? Lol

 

[tengtren]

But what do you do?
Run? Bike? Jump rope? Steady state or do you rest? Do you do it by rounds, boxing style or what?

See how insufficient your reply was? Lol

Yeah sorry lol

4 rounds of rabbit fucking your mom

 

[tengtren]

Jk either walking on a treadmill no incline at a 2.5 or so or just stationary bike

 

[TideGear]

Jk either walking on a treadmill no incline at a 2.5 or so or just stationary bike

Cool cool. I've never tried HIIT so I was curious about that. I do like walking on an incline so I might settle for that or mix it up and try some new stuff

 

[tengtren]

Cool cool. I've never tried HIIT so I was curious about that. I do like walking on an incline so I might settle for that or mix it up and try some new stuff

Try hiit if you haven't, I really liked it, just seemed to flatten my legs out. And it's much harder than steady state lol

 

[TideGear]

Try hiit if you haven't, I really liked it, just seemed to flatten my legs out. And it's much harder than steady state lol

How long were the sessions?

 

[Mac11wildcat]

If the goal is fat loss, HIIT. If you’re trying to justness be healthier and promote blood flow and such, LISS is fine. I always prefer stairs bexusee I feel I’m actually getting something done.

 

[tengtren]

How long were the sessions?

12min
60 sec hard
30 sec easy

 

[Mac11wildcat]

How long were the sessions?

Start HIIT at like 10 mins lol. You’ll be dying. 30s on, 60-90s off. Then step down the break time to 60s. Then up the total duration.

 

[TideGear]

Start HIIT at like 10 mins lol. You’ll be dying. 30s on, 60-90s off. Then step down the break time to 60s. Then up the total duration.

What exercises do you like for this?

 

[Mac11wildcat]

Bike sprints are the easiest to manipulate/ most effective IMO. Wingate bike if you have one.

 

[tengtren]

I liked it on an elliptical

 

[Mac11wildcat]

I liked it on an elliptical

Pussy

Regular old sprints at the track work great too in the warm months.

 

[TideGear]

Do y'all use a heart rate monitor?

 

[tengtren]

Pussy

Regular old sprints at the track work great too in the warm months.

It's true my poor little knees

 

[tengtren]

Do y'all use a heart rate monitor?

I never have during cardio, I've kept track manually though

 

[fodsod]

HIIT if you want it done quickly but there is some potential for muscle loss in the legs if you overdo it or your diet is crap. HIIT can cause some actual muscle break down so some recovery is needed where LISS does not. So while HIIT taxes the system more it also extends the window for fat burning potential after you're done.

LISS fasted in the morning or immediately after you train (as long as you don't use a carb heavy intra wo source) to ensure fat is used for fuel. Keep your heart rate 115-125 range for optimal fat burning and staying out of your glycogen stores. If you want to work harder than that then just move to HIIT.

You should be able to maintain a conversation and feel slightly winded while doing LISS. There should be minimal to no burning in your muscles (lactic acid build up). Any harder than that and you're getting out of the fat burning and into glycogen usage.

LISS needs to be 20 minutes minimum and closer to the 30-45 minute range to start to see good progress at 3 days a week.

 

[TideGear]

HIIT if you want it done quickly but there is some potential for muscle loss in the legs if you overdo it or your diet is crap. HIIT can cause some actual muscle break down so some recovery is needed where LISS does not. So while HIIT taxes the system more it also extends the window for fat burning potential after you're done.

LISS fasted in the morning or immediately after you train (as long as you don't use a carb heavy intra wo source) to ensure fat is used for fuel. Keep your heart rate 115-125 range for optimal fat burning and staying out of your glycogen stores. If you want to work harder than that then just move to HIIT.

You should be able to maintain a conversation and feel slightly winded while doing LISS. There should be minimal to no burning in your muscles (lactic acid build up). Any harder than that and you're getting out of the fat burning and into glycogen usage.

LISS needs to be 20 minutes minimum and closer to the 30-45 minute range to start to see good progress at 3 days a week.

So if I'm using carbs intraworkout then I should opt for HIIT?