Cardio advice

[Bjwr]

What's everyone's thoughts on cardio.
o 10-20 mins of HIIT after weight days
o cardio on "rest" days (what is best form of cardio on these days)
o fasted cardio.
I ask this question based on fat loss, of course I'm on calorie deficit.

And what forms of cardio
Treadmill, stairmaster, bike, skipping, sprints.

[red_hulk]

I personally like HIIT or fasted cardio and I usually get them out of the way on my days off. The only cardio I would do on lift days would be light for a warmup, but I usually just stretch and do a light set instead.

If you're looking for fat loss I think fasted cardio is the way to go. Just try and keep in mind that diet is a big part of losing fat, so you can run all day but if at the end of your run you head to McDonalds, it was all for nothing. Good luck!

[951thompson]

What's everyone's thoughts on cardio.
o 10-20 mins of HIIT after weight days
o cardio on "rest" days (what is best form of cardio on these days)
o fasted cardio.
I ask this question based on fat loss, of course I'm on calorie deficit.

And what forms of cardio
Treadmill, stairmaster, bike, skipping, sprints.

Slow fasted cardio, really slow jog for 40 mins.

[pasha]

i would say fasted cardio in the AM is best!

[greenwell001]

Cardio is cardio is cardio.....fasted is prob best, mostly its about hbpm/intensity/duration. Mix it up, HIIT can help gain muscle and I.believe it to be the best bang for the buck, I have ran probably 10,000 miles and I can tell you my knees hate me for it. A heart rate monitor will be your new best freind for cardio so you can work in different zones, remember knowledge is power.

[Bjwr]

Ok thanks guys all for the advice!

Any advice on what is good HIIT for example if on a treadmill
What speed intervals for how long and is their any incline %?

Another thing I was wanting to ask.
I'm not the fittest. Probably do cardio once a month
I'm 5'10 79kg 11% BF

I skipped for like 5 mins yesterday and I was completely buggered.
But walkin on a treadmill at 10% incline speed 5 for 30 mins easy.

So what would be more beneficial?

[greenwell001]

Try this

This represents one round. Each excercise is done back to back.

100 yd sprint
Jog back to start
10 burpees (single leg if you can, alternate)
10 high pulls with whatever size kettlebell or db you feel comfortable with
50 yard farmers walk with db's in the 5-6 rep range for deads

Rest for 2 min then repeat. See how many rounds you can get without having to break up the excercises. It may look easy, but after the eight or ninth round it gets almost impossible to recover without breaking up.

[Bjwr]

@greenwell

Now with that would u be able to do that Inbetween lifting days? And still be alright to lift the next day

[greenwell001]

@greenwell

Now with that would u be able to do that Inbetween lifting days? And still be alright to lift the next day

you can change out the high pulls with jump squats and get rid of the farmers walk and still get good hrt rate increase with just the body weight. I do a lot of speed drills, so i do this for fasted cardio in the am and lift in the pm. if your not used to it u might be sore, see what happens

[Bjwr]

@greenwell

Sounds good! Thanks a lot for all your help!
Stay safe guys!

[DannC]

Cardio is nice no mather how you do it...
Personally i use the tredmill every day i go to gym even if after i am pumping iron ... EVERY DAY!
Runnning 10-14km with 10km/h speed....always having a nice breakfast filled with carbs and pre-work coffeine pills before...cause if not i crash at the running and have no energy to lift anything after that...
For me i did wonders...but hey...each one with its own way..

[cj111]

Set the incline to max, speed whatever you think you can handle, I work at it on speed 6 but started low 5's.
Run for 20 seconds, step off for 10. Do that 7 times, so you've ran a total of 7 times for 20 seconds, make sense? Thats one set. Rest a minute inbetween sets, and do 3 sets of 7.
A buddy of mine that does MMA got me into that and its a pretty intense workout, your HR almost gets up to max

[SlimmerMe]

How about ride a bike like a kid?

The best cardio is the cardio you enjoy......

[chefjmo]

best fat loss fasted am, most fun hiit or basketball, i also like to do 20 mins incline walk on treadmill if nothing else. ive found the more cardio i do the more cals i need. so adjust if needed.

[Kalani9976]

Ok thanks guys all for the advice!

Any advice on what is good HIIT for example if on a treadmill
What speed intervals for how long and is their any incline %?

Another thing I was wanting to ask.
I'm not the fittest. Probably do cardio once a month
I'm 5'10 79kg 11% BF

I skipped for like 5 mins yesterday and I was completely buggered.
But walkin on a treadmill at 10% incline speed 5 for 30 mins easy.

So what would be more beneficial?

just start out slow and keep heart rate up don't worry too much about HIIT yet until you gain some endurance with just regular fasted cardio

[baseline_9]

Cardio is just a tool to burn calories....

It doesn't matter when you do it or what you do....

Fasted cardio will serve no advantages untill your fairly lean....

HIIT cardio when done correctly has proven itself to be far superior to lower intensity cardio in studies....

Just do what u can do, and what u will do without fail...

I like to do a few interval training sessions per week (not HIIT, since it kills me off for a few days) and maybe 3 medium intensity cardio sessions for 30-45 mins....

But none of that walking on the treadmill bullshit.... Remember burning calories is the goal so you should feel fukd after a good cardio session

[cj111]

Doesn't matter when you do it? I guarantee you would have better results doing cardio after weight training instead of vice versa.

[baseline_9]

Doesn't matter when you do it? I guarantee you would have better results doing cardio after weight training instead of vice versa.

Better results as in what?

I wouldn't do it pre training but that's a given in my book since who would want to blast cardio until they are fukd and then train....

[cj111]

Was just going off what you said "doesn't matter when you do it"

[baseline_9]

Was just going off what you said "doesn't matter when you do it"

Well it makes no difference when you do cardio if your goal is to burn fat..... (Unless your already lean and you may get a hormonal advantage out of fasted cardio)

Just don't do it before you train, but that's common sense if u wanna train intense