FORUMS > Cardio Training Forum Rules

I'm just curious to know what works best.

Rolling out of bed...if I can get that done, the rest just goes.

And after Caslon's exercise, I get on the Stairmaster (the one with the rolling staircase). I use the Speed Interval training routine for 15 minutes, which allows for 1 minute intervals. Usually, the settings are 15 on the lower and 20 on the upper. I perform 4 sets of those, giving me a one hour workout and over 1000 calories burned (according to the machine). Since I am completely comvered in sweat, I kind of think that the measurement is fairly accurate. (Note: it took a while to build up to that. But then again, you're a lot younger than me). Good luck

Rowing machines are great, if you mean just indoor stuff.

SWIMMING!

Rowing. Sweep rowing in a 4 or 8-man boat with a coxswain is the hardest workout I've ever experienced. They say that a 2k race (which takes between 5-10 minutes)is the physiological equivalent of playing two games of basketball, back to back.

While all of this is very helpful, are there any outdoor exercises you all could recommend? i don't like going to gyms that much. i dont like the feeling of being watched while i exercise.

This is what does it for me:

1. Running hill repeats.

2. Cycling uphill.

3. Swimming.

Hills will maximize your muscle, increase your speed and improve your cardiovascular system best.


Obviously, any cardio is effective but the question asked about effeciency.

Falling off a roof.
I don't think I've ever been dispatched from a roof, but one may not remember such a thrilling execution of grace and splendor such as it, true? True.

Hi

I'd really give this a shot, I did it when I was badly overweight, and i still prefer it much much over regular running.

http://www.youtube.com/watch?v=ANGDFZ48p5k&feature=related

http://en.wikipedia.org/wiki/Nordic_walking

Once you can get past the mushy music in the video you can see a nice demonstration on how much speed you can pick up when you advance to jogging and that its not JUST a pure leg workout. First joggers smile at you pitiful when you walk slow with those oh so unmanly poles, then after some weeks they are suprised to see you catch up when they perfect treehugging exhausted, then you just pass them bye I run 90 minutes now usually averages out around 1200 kcal according to my RS800. Never felt better, used to have back problems..all gone as well. This sport has become the most recommended cardio/fatburning exercise as well as for people with back problems over here.

Bikram's Yoga!!!!

Swimming and boxing/combat drills

Starboard saidRowing. Sweep rowing in a 4 or 8-man boat with a coxswain is the hardest workout I've ever experienced. They say that a 2k race (which takes between 5-10 minutes)is the physiological equivalent of playing two games of basketball, back to back.

i agree with this guy. i was on a rescue, whale boat rowing team for a season. the boat's 1800 lbs. with 8 rowers on the average of 200 lbs, + a cox and a flag seat and after about 40 minutes of racing, it was all i could do to breathe. i had to have a set of those portable paddles to slam on my chest and yell, "Clear!" we practiced 3 times a week, for about an hour a practice. fuckin' ball buster, but best cardio.

boxing is tough

Swimming is pretty much the best cardio. You sweat in the water, your whole body gets a workout and its good for your back and joints.

Running barefoot on the beach in the soft sand.

Indoor at the gym, the step mill (escalators). Most people think it's too easy but then when the get on them, they last about 10 minutes. I used it and the elyptical a lot and together, lost most of my weight. I continue to use it to burn away those weekend calories...more commonly referred to as beer!

In the gym my toughest cardio workouts are on the Stairmaster and the rowing machine (not on the same day, thank you). In the great outdoors, hammering some of the local alpine stages on the bike seems to get the blood pumping pretty good....

SWIMMING<33

Without a doubt! It works out your entire body and pushes your body for balance, timing and breathing regulation.

Burns up your calories like no other

love the stairmaster just hard to keep your hands off the rails and as that obnoxious French gym instructor once felt the need to tell me.


You burn 15% less calories if you hold on to the sides...

Most effective by far is High Intensity Interval Training. This can be done with most cardio exercises like jogging and biking. It involves alternating periods of all out sprints with periods of active recovery. It has been shown in multiple studies to be the most effective in reducing body fat, increasing aerobic capacity, developing speed, etc. Although there are various time lengths in different versions of it, its basically a sprint of 20 to 60 seconds followed by 30 to 180 seconds of active recovery at a pace that is approximately a 4 out of 10 for you. Your sprints should be an effort level of at least 9 out of 10. Although this is by far the most effective method because it manages fatigue and boosts output, it is not appropriate for everyone. Anyone with heart, blood pressure or orthopedic issues should talk with their doctor before starting this. If you are healthy enough for vigorous exercise, add this to you routine a couple days a week and watch the results start coming fast.

The rowing machine and elliptical (sp) skier/Nordic Track are just about the best cardio you can do while being kind to your joints. Big guys (150 pounds +) probably should be careful with too much running---that high impact pounding is MURDER on your joints even if it is a good workout and adrenaline rush.

justinmiami saidWhile all of this is very helpful, are there any outdoor exercises you all could recommend? i don't like going to gyms that much. i dont like the feeling of being watched while i exercise.

Say whuh? And what makes you think people are going to invest time watching you over anyone else in the gym?

spinning class

THE 20 min. jump rope routine on here i could hardly walk the next day. But i did it 3 times.

YngHungSFSD saidMost effective by far is High Intensity Interval Training. This can be done with most cardio exercises like jogging and biking. It involves alternating periods of all out sprints with periods of active recovery. It has been shown in multiple studies to be the most effective in reducing body fat, increasing aerobic capacity, developing speed, etc. Although there are various time lengths in different versions of it, its basically a sprint of 20 to 60 seconds followed by 30 to 180 seconds of active recovery at a pace that is approximately a 4 out of 10 for you. Your sprints should be an effort level of at least 9 out of 10. Although this is by far the most effective method because it manages fatigue and boosts output, it is not appropriate for everyone. Anyone with heart, blood pressure or orthopedic issues should talk with their doctor before starting this. If you are healthy enough for vigorous exercise, add this to you routine a couple days a week and watch the results start coming fast.

And how long do we do this for?? The overall running that is....

justinmiami saidWhile all of this is very helpful, are there any outdoor exercises you all could recommend? i don't like going to gyms that much. i dont like the feeling of being watched while i exercise.

Seems that people will watch you far more outside ..

Hoodiestud said

YngHungSFSD saidMost effective by far is High Intensity Interval Training. This can be done with most cardio exercises like jogging and biking. It involves alternating periods of all out sprints with periods of active recovery. It has been shown in multiple studies to be the most effective in reducing body fat, increasing aerobic capacity, developing speed, etc. Although there are various time lengths in different versions of it, its basically a sprint of 20 to 60 seconds followed by 30 to 180 seconds of active recovery at a pace that is approximately a 4 out of 10 for you. Your sprints should be an effort level of at least 9 out of 10. Although this is by far the most effective method because it manages fatigue and boosts output, it is not appropriate for everyone. Anyone with heart, blood pressure or orthopedic issues should talk with their doctor before starting this. If you are healthy enough for vigorous exercise, add this to you routine a couple days a week and watch the results start coming fast.

And how long do we do this for?? The overall running that is....

This changes depending on your fitness level and ability to do high intensity aerobic exercise. Your first week or two, you might run for five sprint periods. Once you're used to that then you might run 8 to 12. After that you would just increase the intensity. Most studies indicate that 15 minutes of HIIT is as effective as 60 minutes of regular slow jogging. Studies by Tabata, Tremblay and others have shown this method to be more effective at burning fat and maintaining, or building, muscle mass than high-volume, lower intensity aerobic work-outs. A study by Gibala et al demonstrated 2.5 hours of sprint interval training produced similar biochemical muscle changes to 10.5 hours of endurance training and similar endurance performance benefits. According to a study by King, HIIT increases the resting metabolic rate (RMR) for the following 24 hours due to excess post-exercise oxygen consumption, and may improve maximal oxygen consumption (VO2 max) more effectively than doing only traditional, long aerobic workouts. Long aerobic workouts have been promoted as the best method to reduce fat, as fatty acid utilization usually occurs after at least 30 minutes of training. HIIT is somewhat counter intuitive in this regard, but has nonetheless been shown to burn fat more effectively. There may be a number of factors that contribute to this, including an increase in RMR, and possibly other physiological effects.

There is a great link that has a heart rate calculator and everything you need to know about HIIT. Even though its on a teen bodybuilding site the same guidelines apply. http://www.teenbodybuilding.com/justin6.htm

Excerpt:

Here's What You Do:

* Pick the cardio machine of your choice (treadmill, elliptical, rower, bike, swimming) and perform a 5 minute warm-up.

* Then take time to stretch properly and you are ready to begin.

* Start at a moderate pace for 1 minute, then crank up the pace to 90 or 95% of your Maximum Heart Rate (MHR).

# Continue at this effort for 15 to 20 seconds, then slow down to your starting pace for another minute followed by another all-out sprint for 15 to 20 seconds.

# Do this for no more than 15 minutes.

# After that finish your workout by cooling down for 5 minutes and thoroughly stretch afterwards.

I second HIIT. I do it twice a week, works great.

Bikram Yoga (or any other hot yoga) is awesome too, esp if you're carrying around some water weight. Make sure the place lets you drink water, though, some of the studios have this insane rule about not letting people drink water during the session.

I'm not sure I am completely sold on HIIT. It's good for a cardio/fat burning combo but not as thorough as the type of fat burning induced by working at 60-70% of your maximum heart rate for your age for longer periods of time. There are enzymes created by doing the longer type of format that increase with longer durations of fat burning exercise like walking briskly. I can attest to this. Once a few years ago I walked across the country of Spain as a spiritual quest. It was 500 miles. I walked all day for 28 days for roughly 12 hours a day. I dropped from 220lb of beefy muscle to a cadaver like ripped 185 by the time I was done. This is an exaggeration of my point but it does apply. I don't know the names for these fat burning enzymes but let me tell you I stayed ripped like this for a year after this experience without having to do any cardio. I didn't even expect this to happen. I went for reasons not related to physical fitness.

HIIT also creates more opportunity for injury also. I understand we all don't have time to walk for a month to get in ripped shape but it's not hard to take 40 minutes 3x a week for a good walk either outdoors or on the treadmill. Read a good book and kill two birds with one stone. This is the only time I recommend reading while working out.

Well, individual differences there... I got WAY better results, obvious in the first two weeks, from HIIT than I ever got doing a 1-hour run every day, doing 30 minutes on the elliptical 5 days a week, or any of the other cardio programs I've tried. But, for some people it'll work less well even when done correctly (which it actually often isn't).

HIIT increases level of oxidative enzyme (Rodas, G., Ventura, J. L., Cadefau, J. A., Cusso, R., Parra, J. (2000). A short training programme for the rapid improvement of both aerobic and anaerobic metabolism. European Journal of Applied Physiology, 82, 480-486). The purpose of HIIT is to encourage fat loss over a longer period of time, so that you continue burning at an accelerated rate. Research behind HIIT's superiority over steady state cardio is pretty decent.

Plus, after a long period of steady state, you start to lose from muscle tissue instead of losing fat.

I hate reading when I do cardio, personally. I'd prefer to focus totally on either, otherwise I'd be lagging my cardio or skimming over the book.

Is there a problem mixing it in on the end of a run ? I don't think my dogs would appreciate frantic running slow walking for 7 minutes and then its "hey guys lets go home". So does it even make sense to do that,or would that be a no no ? I have to admit I am curious. When I run I never have the exact constant rate you would have in a studio anyways due to terrain restraints, while obviously its not the same as HIIT for example I would run 140 pulse on flat then 155-60(no its not too much, I never get sour muscles from that) up then 135 down and so on.. I can imagine adding HIIT instead of replacing, but I do not know if that would defeat the purpose ?

There are dozens of studies showing that HIIT is superior to long slow cardio. It's not even a matter of question, its a fact established by a significant body of scientific evidence. That being said there may be the occassional odd ball out there with unusual metabolic functioning, or more likely psychological resistance to intense work that would make something else more suitable, but this is indeed the rarest of the rate beings, perhaps an endangered mutation. At the most basic level all human beings share an underlying set of physiological principles that are beyond individual differences.

The beauty of HIIT is its flexibility. You can certainly mix it in at the end of a run or that very beginning or even in the middle. Personally I recommend that you do about 5 minutes of warm up cardio and then do it right away and end with your regular run. The reasons having to do with ATP and enzymatic recovery patterns while still keeping the molecular kinetics of VO2 Max exertion levels in play. To completely explain the reasons is beyond the scope of a forum reply, but that opinion is one I came to based on the results of several scientific studies.

Let me also say again, that while HIIT is very flexible and can be adapted to the fitness and health levels of most people, it may not be suitable for everyone. Persons with a history of heart attack, unstable heart disease, cardiovascular disease, and orthopedic impairments should consult with their physician for clearance to start and should work with a personal trainer to design a suitable program. When performed with basic common sense HIIT is very safe and has undergone extensive testing in special patient populations such as those undergoing cardiac rehab and those suffering from pulmonary disease.

YngHungSFSD has it right in absolutely every respect. I've tried all the approaches suggested here, finding HIIT by far the most effective (not that the others are ineffective), and the scientific evidence is very compelling as well.

HIIT doesn't have to involve the standard forms of cardio, though. It works just as well with burpees, plyometrics, pushing cars, sandbag clean-press-tosses, etc. These can all be done outdoors. There is no law prescribing that HITT or cardio has to focus nearly all the work on your lower body.

YngHungSFSD saidThere are dozens of studies showing that HIIT is superior to long slow cardio. It's not even a matter of question, its a fact established by a significant body of scientific evidence. That being said there may be the occassional odd ball out there with unusual metabolic functioning, or more likely psychological resistance to intense work that would make something else more suitable, but this is indeed the rarest of the rate beings, perhaps an endangered mutation. At the most basic level all human beings share an underlying set of physiological principles that are beyond individual differences.

The beauty of HIIT is its flexibility. You can certainly mix it in at the end of a run or that very beginning or even in the middle. Personally I recommend that you do about 5 minutes of warm up cardio and then do it right away and end with your regular run. The reasons having to do with ATP and enzymatic recovery patterns while still keeping the molecular kinetics of VO2 Max exertion levels in play. To completely explain the reasons is beyond the scope of a forum reply, but that opinion is one I came to based on the results of several scientific studies.

Let me also say again, that while HIIT is very flexible and can be adapted to the fitness and health levels of most people, it may not be suitable for everyone. Persons with a history of heart attack, unstable heart disease, cardiovascular disease, and orthopedic impairments should consult with their physician for clearance to start and should work with a personal trainer to design a suitable program. When performed with basic common sense HIIT is very safe and has undergone extensive testing in special patient populations such as those undergoing cardiac rehab and those suffering from pulmonary disease.

What do you think about these then:

http://www.burnthefatblog.com/archives/2008/04/steady_state_cardio_proven_5_x.php
http://www.bodyrecomposition.com/blog/2008/04/12/steady-state-versus-intervals-and-epoc-practical-application/

Intervals, whatever you choose, do it as intervals.

I'm not arguing that it HIIT doesn't work. But the point I was making that everyone seemed to blow over was that I kept off the fat for a very long time after I did my long walking experience. Granted I know we all don't have time to walk for 12 hours a day for a month. I only had that one opportunity but I kept a 30-31" waist for a year with no more cardio after what I had done.

To each their own. I'd like to see a study done where group A does the traditional style of fat burning working at 65% of target heart max versus group B that does HIIT. Let's imagine that they both do their respective workouts to reach the same level of substantial fat loss for say 1 or 2 month's time. Now after cessation of these workouts (but they will still strength train as they were before) let's see which group puts the fat back on the soonest from lack of doing the exercise.

I ponder this possibility because of my experience,albeit an exaggerated one due to the fact that I made walking a full time job practically for a month's time. But it was a vacation and I was having fun. And having a super lean body for a year with no other form of fat burning was an extra added very welcomed benefit.

I guess it comes down to, do you want faster results but that can easily diminish more quickly over time versus those that last a lot longer?

5 x 2mile repeats on our Cross Country course in High School

muchmorethanmuscle saidI'm not arguing that it HIIT doesn't work. But the point I was making that everyone seemed to blow over was that I kept off the fat for a very long time after I did my long walking experience. Granted I know we all don't have time to walk for 12 hours a day for a month. I only had that one opportunity but I kept a 30-31" waist for a year with no more cardio after what I had done.
I guess it comes down to, do you want faster results but that can easily diminish more quickly over time versus those that last a lot longer?

I'd take a monthlong spirtual walk across Spain over HIIT, too. But not an hour of walking on a treadmill every day.

Even so, for me fat reduction isn't the only way I measure the effectiveness of a cardiovascular workout. I'm just as interested in it as a workout, i.e. improving my body's ability to perform work. Intervals and intensity are more effective at raising my capacity to do sports, help friends move room-sized TVs in and out of their houses, and strength-train much more intensively. And used properly they're pretty damned good at keeping me lean. Brisk walking with a book ain't bad in the least, but it can't deliver that full range of benefits.

Hym....well, to each their own I guess. If I'm diligent and go 3x a week and spend 30 minutes at a 65% target heart maximum (at my age it's 119 bpm) I can keep a very good lean waist. I don't get a pudgy stomach but I get that hour glass figure when I see myself from the back. God I hate that shit! This area goes away and I get a good taper from doing 30 minutes on an elliptical or treadmill 3x a week.

I do what I like to call "circuit style" training where I do burpees, and a bunch of polymetric exercises back to back. I have a client that I do them with and it's fun. I like doing them. But he's always whining and tries to slink out of it somehow. I don't view this as fat burning, I view it as icing on the cake so to speak since I'm working a lot of stabilizing muscles that don't get hit with the more basic powerlifting and weight lifting lifts.

Yah that's good stuff. It is good for fat-burning, but regardless of that it certainly qualifies as a cardiovascular workout, which is what this thread's all about.

Swimming, Biking, Rowing, Jump Rope...

Good Luck!

26mileman saidThis is what does it for me:

1. Running hill repeats.

2. Cycling uphill.

3. Swimming.

Hills will maximize your muscle, increase your speed and improve your cardiovascular system best.


Obviously, any cardio is effective but the question asked about effeciency.

26mileman is right---running hill repeats will maximize your strength and speed. I also do "ladder" workouts on the track where you run intervals from 200 to 800 meters in a progressive stretch and then back down. For a change I will do 800 meter track intervals. When I coached cross country we did 1 mile repeats (4). Any cardio that gets your heart rate up to its maximum is good and typically runners regularly do speedwork as part of their overall program

BoarderX saidYah that's good stuff. It is good for fat-burning, but regardless of that it certainly qualifies as a cardiovascular workout, which is what this thread's all about.

I sometimes wonder as so many people on here use cardio workouts and fat burning interchangeably. I've seen it in almost all other posts regarding either or.

HIIT is definitely the most effective and efficient.

Whichever one you actually do, is the most effective one for you.

In the gym I do something like HIIT. I do 3 minutes warm up 2 minutes of 90% target heart rate then 1 minute normal speed back to 2 minutes 90%. I do this for 20 minutes followed by 20 minutes at around 80% target heart rate. outside i prefer running bleachers or biking.

medium intensity cardio - swimming
burpee & sprint intervals - HIIT

the broken mile swim, about a quarter of the way through i was cursing at my swim coach under water.

StairMaster ...

if ur going strictly for caloric burn, running is always the best. plain and simple, u burn much more running than any other excercise.

i also love the stairmaster tho, u burn calories and build strong thighs and a hard ass.

Cycling up a big hill, assuming that the legs can take it. After the first two or three OMG! miles, the heart and lungs settle on to the brink of disaster and you just grind up the altitude.

Stepping up with one leg like climbing stairs focuses a lot of the glutes and hamstrings to do the work.

muchmorethanmuscle saidStepping up with one leg like climbing stairs focuses a lot of the glutes and hamstrings to do the work.

and as a result... the booty pops!

So...

back to the topic...

Does marathon sex count?
Group sex?

Not like I'd know anything about those sorts of things.

muchmorethanmuscle saidSo...

back to the topic...

Does marathon sex count?
Group sex?

Not like I'd know anything about those sorts of things.

How many in the group to make it effective?

I have not read through all the responses but nordic skate style skiing the the best outdoor overall cardio workout. It will kick your ass AND its low impact!. Living in Miami it will be hard to do this but get some roller blades and roller blade uphill to simulate the difficulty. Then get some poles and learn some technique of roller blading with poles. This will be the hardest overall workout you have ever done. Start with easy hills then move to harder ones. the fun part is aftyer you go up then you get to come down. Don't forget to wear knee and elbow pads...they come in handy...

If you can get to snow then try skate skiing after you have practiced the roller-blading!

happy skating!!!

Jumping rope for 10 minutes straight!

I know, I know, it can take quite a bit of practice to do something so blah, but from what a fellow photographer told me (he photographs lots of great male physiques in his native Miami), it's the best cardio exercise if you can endure the tedium of it for that amount of time. I personally haven't tried it (yet), but hope to.

If you can get into a stadium , running bleachers!
Hey, I used to go down to the university of hawaii after the football boys were over and done with practice. I'd piss off my Samoan brother in law....say something about his lavalava or about playing football with a real pig because they were so poor (lol it still gets him pissed ) and he'd chase me up the bleachers. Ran bleachers for 45 minutes straight 1x a day including weekends. Try that!

dancing to techno/bhangra music is GREAT as far as cardiovascular exercise is concerned....and loads of fun

what I like is selecting 6 to 10 exercises for your workout and doing intervals until I about puke or pass out. Jump rope is a staple and I usually use it between sets of other exercises. The exercises include things like : Burpees, divebombers, jump rope, air squats, static squats, lunges, jump squats, jump pulls, pullups, chinups, side sprints, sprints... To name a few

Example: warm up with 2 min jump rope, then start with 10 reps of air squats, 30 sec jumpeope, 10 divebombers, 30 sec jumprope, 5 pullups, 10 Burpees, 30 sec jumpeope, 30 sec static squat, 30 sec jumprope, 20 crunches... Etc, etc... Just DONT TAKE ANT RESTS..

I can usually keep it up for about an hour. After I'm complete drenched in sweat and worn the fuck out. Try it sometime, its intense. ...Happy puking

All of these exercise ideas are great. I know the benifits of Low/Slow Cardio (i.e. longer at 60-70% HR) and HIIT Programs.

But one that has been overlooked is a good Kettle Bell workout. Just doing standard KB swings you get the HR up and you work your whole body while getting great cardio.

Check out:
http://www.kettlebells.co.uk/stevecotter.html

justinmiami saidI'm just curious to know what works best.

Running. As an exercise you can do "out the door" without equipment, or going someplace, it's simply the most effective AND doable.

Then, once you get into it, throw in interval training once or twice a week. You'd do this anyway if you are planning to start racing and are serious about it.

Do NOT run regularly on the gym treadmill machines. Those mimic running, but are not the same as running. They are also brain-deadening and will sap you of motivation.

Finally, running is difficult. It will not get "comfortable" for you until you have several months of training under your belt. Thus, it's an exercise that is much-maligned and often abandoned.

It's true that rowing and swimming will burn more calories, but except for those, running really is a great way to get rid of excess fat AND it is something that is convenient to do.

Cycling is excellent too, of course, (I've done both and actually started a as a road cyclist before I became a runner) but studies show that you'd need to workout much longer to get the same effect for the same terrain and effort. The estimates range from 3 to 1 to 4 to 1 (that is, for every hour of running you'd have to bike 3 to 4 hours to get the same aerobic and training effect).