Question about cardio

[bass]

I injured my left elbow and can’t do most of the lifting exercises, so I thought I’ll rest for 6-8 weeks and just work my legs and abs, and do heavy cardio to get rid of as much fat as possible. I got my diet going (thanks to Twist), so I think I am all set there.

1. On lifting days I want to do high intensity cardio for one hour on empty stomach in the morning. And 30 minutes low intensity after workout in the evening.
2. On non lifting days, high intensity cardio for one hour on empty stomach in the morning, and one hour low intensity in the evening.
BTW, high intensity is, warm-up for 10 minutes, and then do 1 minute run and one minute walk for 40 minutes, then cool down for 10 minutes. Low intensity is just walk for 1 hour keeping my heart rate at about 120.
My question is, is this the best way to get the most out of my cardio? if not please feel free to make suggestions. Thanks…

[Twist]

Remember that intensity has to do with your heart rate, so if you do one minute run and then walk for a minute - during that minute you might still be in a high hr zone - then run agian, you might be doing three minutes of high intensity. Also you want to be majority low intensity because that is muscle sparing, especially during empty stomach cardio. I recommend the stairmaster, 1 minute run your ass off, 3-4 minutes low intensity.

[bass]

thanks Twist, and do this for how long or how many times? I want to make sure I get the most our of my cardio. I did the 1 minute run 1 minute walk this morning and my joints couldn't go more than 10 cycles, which is about 20 minutes!!!

[dangerous dan]

you should want to aim for atleast 30mins, if you cant hack it try using the bike for 10-20 mins after using the tredmill

[bass]

Thanks DD, the 20 minutes was for the 1 minute run and 1 minute walk, i do a 10 minute m-up and a 10 cool down at low intensity, so the total time on the treadmill is 40 minutes, but i will try to do what Twist has suggested and i think i may do better with 1 minute run and three walk, I’ll try it tomorrow and see if i can do a total one hour.

[dangerous dan]

i see, and yes go with twist but if the time on the treadmill is geting to strenuous jump on a bike, And use the same high-low intensity method.

[bass]

got it. thanks...

[Pipedream]

Hey Bass dont mean to thread jake but can you take a look @ one of my posts and give a bit of input... Titled workday carb source.....

[bass]

Hey Bass dont mean to thread jake but can you take a look @ one of my posts and give a bit of input... Titled workday carb source.....

i'll be more than happy to help bro, but i am not an expert on diet. i see Twist already responded to your thread.

[bass]

Twist, what is the latest in the day i can do cardio?

[Twist]

anytime. cardio is something that will benefit everybody at anytime. just make sure you have food when you sleep. post cardio make it pro/fat

[bass]

great, thanks...