CARDIO ?!?!?!

OK, Can anyone help try and distinguish between HIT, low intensity, moderate intensity and high intensity cardio?

Can someone give me an example?

EG. MODERATE CARDIO- incline treadmill at a medium speed / rowing on medium level/ stepper on speed 15.

Haha, the above example is bullshhit, but i think you catch what im asking?

HIIT - high intensity interval training. i.e. jog 20secs sprint 20 secs. Great for maintaining muscle and burning fat.

Low intensity - 40min+ walking, under the anaerobic threshold (you should just be able to talk) great at maintaining muscle mass, very tedious

Moderate - 20-30min extended stationary bike, usually for after weights when glycogen stores are already depleted

HIT - weight lifting. Best. Or spinning i guess.

ok, so can i do stepper for 20minutes level 12 and up, and seated cycle level 5 or 6 for 10minutes as my moderate cardio?

What moderate cardio can i do on treadmill?

i don't do moderate, i only do low intensity and hit so i am not sure what those levels are..

Jog on the treadmill, this is not rocket science

yeah, and its not rocket science to know that jogging / running looses muscle

i answered your question. What else do you want to hear? star jumps on the treadmill haha.. And if you are dieting correctly or supplementing with BCAAs... well, you wont have a problem with muscle loss..

chapel, did you get my previous post on another thread about you being a cocky lil shit ;p
lol well, .... point proven! haha!

thanks! il try shuffling on the treadmill ;p every day im shuffling, shuffling!!!

Get on a stationary bike. Warm up at medium intensity for 2 minutes, then crank up the intensity and sprint for 1min, followed by low intensity for 30 seconds. At the end you'll want to warm down again with medium to low intensity.

So it looks like this:

2 min warmup medium intensity
1 min sprint high intensity
30 seconds low intensity
1 min sprint high intensity
30 seconds low intensity
1 min sprint high intensity
30 seconds low intensity
1 min sprint high intensity
30 seconds low intensity
1 min sprint high intensity
30 seconds low intensity
1 min sprint high intensity
30 seconds low intensity
1 min sprint high intensity
30 seconds low intensity
1 min sprint high intensity
30 seconds low intensity
1 min sprint high intensity
2 min cooldown

To sum that up. 1x 2min cooldown, 9x high intensity sprints with a total of 8x 30 sec low intensity bouts, end the last sprint with a 2min cooldown.

That's 17 minutes of HIT cardio for ya, and it's been found to be more effective at both burning fat and increasing cardiovascular fitness than say 30 minutes of boring jogging.

Also, the warmup, if it were to be on a bike with a total of 20 levels for intensity, I'd do the warmup at about level 6-8, maybe 10 at a relatively high rep speed, the sprints at level 14-16 at as high a RPM you can manage, then the 30secs in between I do at about level 4-6 for 70RPM.

nikinunu88 wrote: chapel, did you get my previous post on another thread about you being a cocky lil shit ;p
lol well, .... point proven! haha!

thanks! il try shuffling on the treadmill ;p every day im shuffling, shuffling!!!

Actually, you said that to Thunderbeast, not CHAPEL...

lol....they are both cocky! haha... you are very helpful ...thank you! i know im a pain, i just have so may questions and hardly get quality answers. seems like no one wants to help anyone anymore.

nikinunu88 wrote: lol....they are both cocky! haha... you are very helpful ...thank you! i know im a pain, i just have so may questions and hardly get quality answers. seems like no one wants to help anyone anymore.

use google search. search your questions and forums will pop up and give answers, or you could search through prevoius threads on this site.

nikinunu88 wrote: lol....they are both cocky! haha... you are very helpful ...thank you! i know im a pain, i just have so may questions and hardly get quality answers. seems like no one wants to help anyone anymore.

I recommend sex. 2-3 30min sessions daily should be ok. Just not in the virgin active showers. They don't like it... And the "we were saving water" excuse doesn't work there :lol: