The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: cardio question

  1. #1
    Senior Member Hot Shot's Avatar
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    cardio question

    can someone give me a sample workout for interval cardio let say for 20 minutes
    upper chest freak

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  3. #2
    Geordie The_Chicken_Daddy's Avatar
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    i'm gradually working my way up to 20 minutes - i can only manage 15 right now but here's what i do:

    i walk on the treadmill for a bit first to loosen up etc...

    then i begin
    - 90 second moderate jog
    - 90 second run/sprint

    i keep this up for 15 minutes but eventually i'll do 20 [hopefully]

    i personally then do 10-15 fast walk straight after the interval sprinting, gradually increasing the speed [never to running point though] and gradually increasing the incline.

    a total of 30 mins cardio.

    ta da!
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  4. #3
    Senior Member w8lifter's Avatar
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    When I'm inside I do intervals on the Eliptical w/ a work:rest ratio of 1:2. Intervals are level 12, 100RPM, then slow it right down (only moving enough to keep the machine from clearing ) for recovery. I usually do 20-25 minutes.

    When I'm outside, I do sprints up a hill or run the stadium steps for the same w:r ratio. I do 6-8 sets of these, I don't know how long it takes. This is after a good warm up of course.

  5. #4
    Way below radar
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    My interval runs go like this:

    10-15 min. warm-up at an easy run

    1:30 fast run, heart rate 165-175 bpm
    Recover to 125 bpm (slow jog), usually takes about 1:30-2:00
    (Repeat for 7-10 intervals)

    10-15 min. cool down at easy run, tapering to a walk.

    I could give all to Time except - except
    What I myself have held. But why declare
    The things forbidden that while the Customs slept
    I have crossed to Safety with? For I am There,
    And what I would not part with I have kept.

    --Robert Frost

  6. #5
    Administrator chris mason's Avatar
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    What are your goals with aerobic training? Interval training is not really the best form to accomplish the goals of most trainees.

  7. #6
    Proud Father Maki Riddington's Avatar
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    Originally posted by chris mason
    What are your goals with aerobic training? Interval training is not really the best form to accomplish the goals of most trainees.
    *** Why is it not the best form to use?
    Maki Fit Blog

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    "Soli Deo Gloria"
    "Test all things; hold fast what is good.": 1 Thessalonians 5:21

    "I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
    So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

  8. #7
    Administrator chris mason's Avatar
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    The intensity of the exercise is too high during the intervals. Unless one is training for relatively shorter duration pseudo-aerobic competition, interval training, as the bulk of one's training, is not optimal. Interval training will do more for stroke volume of the heart, but less for maximizing oxidative capacity of the musculature (less than a longer duration session at a relatively lower intensity level).

  9. #8
    Proud Father Maki Riddington's Avatar
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    He needs to clarify what he is training for.
    Maki Fit Blog

    At Large: Optimize Your Body | Dynamic Conditioning |
    My articles on Wannabebig

    "Soli Deo Gloria"
    "Test all things; hold fast what is good.": 1 Thessalonians 5:21

    "I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
    So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

  10. #9
    Administrator chris mason's Avatar
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    Ok, I think I said that ....

  11. #10
    MA's Bionic Creation syntekz's Avatar
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    What kind of cardio would be good for....

    Say just an average game of tennis or basketball?


    Couple weeks ago I played tennis with my dad. Within 5 - 10 minutes I was out of breathe and fatigued pretty quickly. It's been so long since I've done cardio.

  12. #11
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    Something that is of anaerobic nature.
    Interval training would fit in there just nicely.

  13. #12
    Senior Member Hot Shot's Avatar
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    my goals are to loose fat and be in very good cardio shape

  14. #13
    Proud Father Maki Riddington's Avatar
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    For fat loss interval training will be very effective.
    For cardiovascular health the ineterval training will suffice as well.
    Maki Fit Blog

    At Large: Optimize Your Body | Dynamic Conditioning |
    My articles on Wannabebig

    "Soli Deo Gloria"
    "Test all things; hold fast what is good.": 1 Thessalonians 5:21

    "I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
    So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

  15. #14
    Senior Member Hot Shot's Avatar
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    thanks

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