going to step up cardio

[dirtwarrior]

I have been playing around with cardio but nothing serious. For someone that can not run what would be a good program?

[guns01]

Re: going to step up cardio

i do intervals on the step mill but i can also be done on an eliptical or bike. you do an all out sprint as hard as you can go for 30-60 seconds and then you do 2 minutes at a medium pace to recover. you do these blocks for anywhere between 9-15-18 mins and you are done. great for building your endurance up really quickly stripping off fat and not destroying a ton of muscle. good stuff to me across the board

[dirtwarrior]

Re: going to step up cardio

Thanks I will start doing that

[macedog24]

Re: going to step up cardio

I have been playing around with cardio but nothing serious. For someone that can not run what would be a good program?

You cannot run , do to physical restrictions. Or just not good at it. Im onky asking so i know what to suggest.. Thanks

Sent from my LG-H910 using Tapatalk

[dirtwarrior]

Re: going to step up cardio

Years ago I ran ran ran. I had surgery ta 3 way fusion on lower back including s1. I have tried it and it hurts for days. My shocks are worn out and no replacements are available

[jipped genes]

Re: going to step up cardio

Man I do it all but the elliptical is my go to. I set it at medium and warm up for 10 minutes. then I bump resistance to almost max (still working on getting there) and do a 85-90% sprint for one minute. Drop resistance and coast at an easy speed for one minute. Do this 4-5 times to start and work up to 10-15 times. You will be huffing and puffing and your knees will feel fine. Watch your heart rate. I have gotten it well past my old man max before.

I like to also do tabata on the bike. 20 seconds on 100% sprint, 10 seconds off. at 5-6 you will be out of air then I go at a normal pace until i get my wind back and my heart rate comes down and do it again. Best way to increase VO2 max.

And I like the tread climber as well. I normally do it at max speed for 5 minutes. That is a fast ass pace man. I try to push off each time with my calves. they will have a brutal pump and burn when done. Also DON'T be one of those people that hang off the machine to take pressure off their steps. Like folk who do the treadmill at max incline then grab the bars and lean back. Dammit I want to slap em. If you want a back workout then go do back!

As I have gotten older cardio is more important to me for long term health.

[dirtwarrior]

Re: going to step up cardio

I used the bicycle with the full seat on it. Warm up then 1 minute very fast then 1 minute at cruise. I managed 7 minutes total. The first time my HR got up to around 160 or so. There after I could not get that high. 154 -148 and so forth. I got winded but it felt good.

[Skeletor]

Re: going to step up cardio

I love doing hiit for training. Things like double unders, box jumps..thrusters...burpees...stuff like that. Doing that kinda stuff is more efficient and effective than treadmills...etc. plus you don't have to do them forever to burn a shit ton of calories.
Next time you're in the gym, do 100 burpees for time. All the cardio you'll ever need

[dirtwarrior]

Re: going to step up cardio

I have to look up burpees

[Yohimbe]

Re: going to step up cardio

Some great ideas here. I'm going to jump on my cardio game hard as well. Been slacking on it for several years. I'll get into it, then slack off. But, it's time to get serious about it.