Whats the most effect type of cardio training...

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    Nov 18, 2008 2:06 AM GMT
    Whats the most effect type of cardio training...for losing weight?
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    Nov 18, 2008 3:28 AM GMT
    Any type that you will get off your bum and do... icon_smile.gif

    My top three (in order of effort expended) are spin class, swimming, eliptical machine. I'm not allowed to run (back problems) but if you can run - that will give you the quickest results.
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    Nov 18, 2008 3:39 AM GMT
    I try to combine my cardio with something complimentary to my weight training. So I do a rowing machine at the end of my back days. Step machine/cycle on my leg days. And use an elliptical machine every other day. Saturday night my preferred form of cardio is dancing.

    But when it is warm outside there is nothing better than running half naked.
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    Nov 18, 2008 3:49 AM GMT
    I recall reading (don't ask me to cite it - it could be bull) that 90% of your energy expenditure while running goes towards forward propulsion, while the opposite is true for swimming. Of course, for weight loss, you can't swim enough in order to see the same results that you would from running.
    Whenever I need to drop a quick 10, I up my running and that does the trick. (Don't forget diet)

  • DCEric

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    Nov 18, 2008 3:50 AM GMT
    MunchingZombie said
    But when it is warm outside there is nothing better than running half naked.


    You will be waiting a while. Looks like you've gotten several inches, and not the fun kind. Although shoveling snow is a good workout.


    I run. I really enjoy it. It's great because I can also run in local races as a result. I have also found that it is easy to run longer or shorter based on the change I want to see in my waistline.
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    Nov 18, 2008 3:54 AM GMT
    I play racquetball. Your moving around, running, jumping and dodging. Great cardio workout and you don't even know it! I usually leave the racquetball court soaked. I wear a gray shirt that way I can easily see how much I've sweated.
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    Nov 18, 2008 4:09 AM GMT
    Whatever kind you can do for an extended period of time several times a week. No point in doing something if you can't follow through. Even consistent walking can help, but I think you also need dietary changes whatever you choose to do.
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    Nov 18, 2008 4:21 AM GMT
    Bumping uglies of course.







    No really running is hands down the best for burning cals but sucks for the high impact.

    So stair master for low impact..... mmm beefy legs
  • ArmsandLegs

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    Nov 18, 2008 4:25 AM GMT
    HIIT or High Intensity Interval Training

    It has been pounded in my head at school that it is the best you can do.
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    Nov 18, 2008 4:27 AM GMT
    Do the high intensity interval training. Get your butt up on the stair machine, go as hard and fast as you can for 2 minutes and 30 seconds, then stop for 45 seconds. Repeat until you've hit 20 minutes total high speed.

    Keep that up for a month and you'll see the fat melt right off! (Gives you those sexy veins across your quads, too icon_wink.gif )
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    Nov 18, 2008 4:34 AM GMT
    whatever flex89 does... i'd say that works well icon_biggrin.gif
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    Nov 18, 2008 4:48 AM GMT
    As flex89's roommate and trainer, well, as anyone's trainer, and as someone who knows his head from a hole in the ground, I encourage you to Google this for yourself.

    HIT and in particular stairs interval training clearly wins on fat burn, intensity, metabolic activation, and improvement of cardiac threshold as well as being much more effective time management.

    Doing mindless hours of cardio can and will actually cause a famine response if you aren't eating enough, as well as eating into hard-earned muscle.

    The more muscle you lose, the less calories it takes to sustain your weight...DOH! (That's heading the wrong direction, obviously.)

    Famine response teaches your metabolism to slow down and become ultra-efficient at burning and STORING calories (for the next feast). It's one of the reason fat folks so often fail in their quest to lose more than about 10 pounds. They simply do not present their body with enough fuel to maintain a sustained elevated metabolism, and...you guessed it...get pissed and fail. After a few cycles of training their body how to store fat, neophytes end up fatter than when they started, and write their idiotic training technique off to bad genetics. (No, they just failed to adequately prepare to attain their goal.)

    You have to EAT.

    You have to define your goal, do your research, and train intelligently. It's all science.

    Stairs are 7 times more intensive than moving horizontally.

    http://www.realjock.com/fullphoto/?id=182333_349421&height=311&adult=0
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    Nov 20, 2008 6:11 AM GMT
    CitizenSol saidWhats the most effect type of cardio training...for losing weight?


    there isn't one..you have to change your diet.
    cardio does not burn fat.. it's a myth ..look into it.
  • MikemikeMike

    Posts: 6932

    Nov 20, 2008 7:10 AM GMT
    It's one of the reason fat folks so often fail in their quest to lose more than about 10 poundsicon_biggrin.gif Practice what you preach.
  • TexanMan82

    Posts: 893

    Nov 20, 2008 4:35 PM GMT
    It's been said before, but HIIT. The fat will melt off. Plus it goes by way faster than long, slow cardio. Before you know it, 20 min. has gone by. It hurts, but it's worth every ache.
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    Nov 20, 2008 4:40 PM GMT
    TexanMan82 saidIt's been said before, but HIIT. The fat will melt off. Plus it goes by way faster than long, slow cardio. Before you know it, 20 min. has gone by. It hurts, but it's worth every ache.


    Here's a popular rugby workout that is somewhat similar to HIIT (I'd have provided a link instead of cutting/pasting but it's in a page with lots of other content):

    INTERVAL PROGRAM

    This Interval Training Program is a two night per week, nine week course designed to develop acceleration, speed, and endurance. All Intervals are run at either FULL SPEED (flat out) or at FAST SPEED (75% to 85% of maximum effort) with a brisk walk and/or jog back to the start. Alternate starting foot with each run. The Program is quite demanding and NO SUBSTITUTE ACTIVITIES ARE ACCEPTABLE!

    WEEK ONE (yards/miles)

    Tuesday 2 x 440 yards (FAST)
    4 x 220 yards (FAST) (1,760/1.00)

    Thursday 4 x 330 yards (FAST)
    2 x 110 yards (FAST)
    2 x 110 yards (FULL) (1,760/1.00)

    WEEK TWO

    Tuesday 3 x 440 yards (FAST)
    3 x 220 yards (FAST) (1,980/1.13)

    Thursday 2 x 330 yards (FAST)
    2 x 220 yards (FAST)
    2 x 110 yards (FAST)
    2 x 110 yards (FULL) (1,540/0.8icon_cool.gif

    WEEK THREE

    Tuesday 4 x 440 yards (FAST)
    5 x 85 yards (FULL) (2,185/1.24)

    Thursday 1 x 440 yards (FAST)
    2 x 220 yards (FAST)
    5 x 110 yards (FAST)
    4 x 85 yards (FULL) (1,770/1.01)

    WEEK FOUR

    Tuesday 4 x 85 yards (FAST)
    4 x 110 yards (FAST)
    1 x 220 yards (FAST)
    8 x 55 yards (FULL)
    1 x 220 yards (FAST)
    4 x 110 yards (FAST)
    4 x 85 yards (FULL) (2,440/1.39)

    Thursday 2 x 220 yards (FAST)
    4 x 110 yards (FAST)
    5 x 85 yards (FULL) (1,305/0.74)

    WEEK FIVE

    Tuesday 11 x 25 yards (FULL)
    7 x 85 yards (FAST)
    3 x 110 yards (FAST)
    3 x 220 yards (FAST)
    3 x 110 yards (FAST)
    2 x 85 yards (FAST)
    11 x 25 yards (FULL) (2,635/1.50)

    Thursday 2 x 220 yards (FAST)
    6 x 110 yards (FAST)
    9 x 25 yards (FULL) (1,325/0.75)

    WEEK SIX

    Tuesday 4 x 220 yards (FAST)
    3 x 110 yards (FAST)
    3 x 110 yards (FULL)
    5 x 85 yards (FAST)
    5 x 85 yards (FULL)
    1 x 440 yards (FAST) (2,830/1.61)

    Thursday 2 x 440 yards (FAST)
    2 x 220 yards (FAST)
    6 x 110 yards (FULL) (1,980/1.13)

    WEEK SEVEN

    Tuesday 2 x 330 yards (FAST)
    12 x 55 yards (FULL)
    1 x 330 yards (FAST)
    10 x 85 yards (FULL)
    1 x 330 yards (FAST)
    10 x 25 yards (FULL) (3,080/1.75)

    Thursday 1 x 330 yards (FAST)
    10 x 85 yards (FULL)
    9 x 25 yards (FULL)
    10 x 55 yards (FULL)
    9 x 25 yards (FULL) (2,180/1.24)

    WEEK EIGHT

    Tuesday 10 x 110 yards (FAST)
    10 x 85 yards (FULL)
    10 x 55 yards (FULL)
    26 x 25 yards (FULL) (3,150/1.79)

    Thursday 19 x 25 yards (FULL)
    15 x 55 yards (FULL)
    10 x 110 yards (FULL) (2,400/1.36)

    WEEK NINE

    Tuesday 15 x 25 yards (FULL)
    10 x 55 yards (FULL)
    5 x 85 yards (FULL)
    3 x 110 yards (FAST)
    2 x 220 yards (FAST)
    3 x 110 yards (FULL)
    5 x 85 yards (FULL)
    10 x 55 yards (FULL)
    15 x 25 yards (FULL) (3,800/2.16)

    Thursday 3 x 220 yards (FAST)
    2 x 110 yards (FULL)
    10 x 85 yards (FULL)
    10 x 55 yards (FULL)
    14 x 25 yards (FULL) (2,630/1.49)
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    Nov 21, 2008 1:32 AM GMT
    After all the instruction from my coach, Shannon, at www.nu4you.net, I would have to say that HIIT training is definitely much MORE effective at burning fat than is just regular "cardio".

    HIIT (High Intensity Interval Training) forces your heart to work harder and is both aerobic and anerobic. Short, high intensity bursts cause the heart to quickly force blood to the large muscle groups in the lower body.

    These bursts are done on a very quick time scale so the muscles are forced to work harder in the absence of necessary oxygen (anerobic). As you recover, the depleted oxygen is restored, but not at a high enough level to offset the next burst.

    If you check out the 12 Week Strength Foundation Workout here on RJ, you'll find that beginning with week #2 the cardio is HIIT on the same days you are doing strength training to really work the lower-body, large muscle groups. On the off-days, regular cardio is prescribed.

    I have been involved in the RJ/nu4you weight-loss challenge and have been doing the Strength Foundation Workout. I have however chosen to do HIIT at every cardio session. So far, I have lost almost 30 pounds and nearly 8" of fat around my midsection.

    I use the Recumbent Bike and do a 30 minute session 6 days a week. I start out at level 8 and do 5 minutes of medium-intensity cycling (55-60 rpm and about 18-20 mph). At the 5 minute mark I up the level to 13 and increase my rpm/mph by about 10-20% so that I'm doing about 65-70 rpm and about 22-24 mph for one minute. At the end of the one minute, high-intensity burst, I do a full-out sprint and cycle as fast as I can for 20 seconds, still at level 13. At the end of the sprint I drop the level back to 8 and the intensity back to 55-60 rpm and 18-20 mph.

    That being said...80% of fat-loss is diet. Only 20% is exercise.

    Check out www.nu4you.net - it's definitely worth it...and tell them I sent you!

    jkw69
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    Jan 14, 2009 8:18 PM GMT
    I joined a spin class in early November and have seen tremendous results because of it. Although I gained muscle mass primarily in my quads and calves I have also lost a good amount of weight. Before going in, I weighed 238 and two and a half months later I am down to 226.

    The classes are usually an hour long total with about 45 minutes of spinning, however I like to show up about 15 minutes prior just to get into the grove of things. I went twice a week for a total of 7 weeks. I missed a few classes due to the holidays but found it was not difficult to get back into it. What is great about spinning is the levels of intensity that range from very easy to extremely difficult -- a great form of interval training that burn some serious calories. I was doing this class in addition to a regular cardio work on non-spin days which consisted of the elliptical machine for 30 minutes and stairs for 15 minutes and a great workout plan set up by my personal trainer.

    I would suggest a group class if you don't like doing anything solo otherwise, like many members have said, running is a great way to get into shape. That is assuming you are also following a healthy meal structure that provides enough calories for you to lose weight.
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    Jan 14, 2009 8:31 PM GMT
    finds a sport like soccer that you like and do that 4 days a week (:
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    Jan 15, 2009 4:41 PM GMT
    tabata, but it hurts much more than you'd imagine possible. Google it.
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    Jan 15, 2009 4:51 PM GMT
    All this is good, but I would also say anything that keeps you continuously moving. If you go to the gym and burn a lot of calories, and then never move the rest of the day, you'll probably not do as well as if you also walked wherever you needed to go and made constant movement a part of your lifestyle. We're so sedentary now in US culture, that people forget to move.
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    Jan 15, 2009 5:07 PM GMT
    NewbieNew saidHIIT or High Intensity Interval Training

    It has been pounded in my head at school that it is the best you can do.
    yep, heard the same. I try and do it too. I find at the gym, for a novice like me, the elliptical and the step mill (escalators) are the most efficient. Diet is a given, it's all a combination. The hardest concept has been "eat to lose weight", I'm understanding it but it's still hard to get into that frame of mind.
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    Jan 15, 2009 5:09 PM GMT
    Sex. Lots and lots of hot, sweaty sex.
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    Jan 15, 2009 5:20 PM GMT
    scftnsguy saidSex. Lots and lots of hot, sweaty sex.
    OK that's it, I want to workout with you! LOL
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    Jan 16, 2009 2:52 AM GMT
    I was never leaner than when I used a Versaclimber regularly. Those were pre-HIIT days, but HIIT or Tabata on a Versa would probably be a great cardio workout. That said, Versas in good condition are a very rare commodity today, and even if you can find a functional Versa, that sh**'s hard.