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  Click here to go to the first staff post in this thread.   Thread: A couple of cardio questions...

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    Default A couple of cardio questions...

    For the people on this forum that know a lot more about cardio than I do, I have a few questions for you.... I posted a bit of this in my log, but not sure how many people read it, so thought I'd put it here as well.

    1) I am thinking of doing about 20 minutes of HIIT cardio on the treadmill at my gym. What would be a good structure for this type of training?

    1min low intensity, 45 seconds high? Bearing in mind that the treadmill takes 5-10 seconds to speed up or slow down.

    2) Is it ok to do cardio before or after a workout? If so, which one is better?

    The way my workouts are structured, I can manage to come in on ONE separate day to do designated cardio, but if I want to do TWO sessions, it'll have to be on a gym day.
    Before I started training: 60 something kgs
    Long term goal: 90-95kgs lean/ripped (5-8%bf)
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    2013 goals - Bring up weaknesses, get to high 90's with a respectable level of bodyfat (sub 12%).





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    Is there a concept rower at your gym?

    Why two sessions?

    Best time to do cardio is directly after a workout.


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    Concept rower? Is that just a rower? Yeah, I think there is a couple, not sure if they have programmed interal modes though..

    Two sessions just seemed about right, one isn't very much, but I wouldn't be able to make more than 2.

    My only concern with doing cardio after a workout is that I want to feed my muscles asap after breaking them down. Cardio will just delay that PWO nutrition even longer. I guess I could just sip on some BCAAs while doing my cardio?
    Before I started training: 60 something kgs
    Long term goal: 90-95kgs lean/ripped (5-8%bf)
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    2013 goals - Bring up weaknesses, get to high 90's with a respectable level of bodyfat (sub 12%).


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    Quote Originally Posted by pistachio View Post
    Concept rower? Is that just a rower? Yeah, I think there is a couple, not sure if they have programmed interal modes though..

    Two sessions just seemed about right, one isn't very much, but I wouldn't be able to make more than 2.

    My only concern with doing cardio after a workout is that I want to feed my muscles asap after breaking them down. Cardio will just delay that PWO nutrition even longer. I guess I could just sip on some BCAAs while doing my cardio?
    You'll achieve a more intense workout on the rower, most concept# rowers will have intervals, set a modest interval time and work up to a goal.

    One will be enough if the intensity is high enough hence the term HIIT.

    There is enough mojo in your system there to assist the stimulus provided by your weekly food intake.

    The conditioning you receive from your cardio will help you work harder in your weight training.

    Hold of on the BCAA, see how you go.

    What do you think.


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    If I'm only doing one session per week, it avoids the question of whether to go before or after training as I'll simply do it on a non-training day. I'll be gyming Mon/Tue/Fri/Sat and Wednesday night works perfectly for a quick cardio/steam room session.

    So what do you reckon in terms of duration/intervals?

    20 minutes sound about right? What should the high intensity/low intensity intervals be?

    I'll probably start at around 10mins or so and build it up, maybe start higher depending on what my starting cardio fitness is at.
    Before I started training: 60 something kgs
    Long term goal: 90-95kgs lean/ripped (5-8%bf)
    Hidden Content
    2013 goals - Bring up weaknesses, get to high 90's with a respectable level of bodyfat (sub 12%).


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    I use to do rowing as a sport, and the intervals we would do would be 20 seconds on and then 10 seconds off. But that was for building our high intensity fitness. At the moment I will do 20 seconds on and 40 seconds light, and do that 10 times for a 10 minute HIIT session, then i finish off with a 10 minute light cardio on the bike. It works well.


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    Do the cardio after the workout and drink your WPC/WPI straight after the weights and before the cardio. I read something a while back about having the protein drink before cardio for whatever reason....can't remember lol....to prevent catabolic effect???

    There's my expert advice bro....you can move forward confidently now


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    As Andy mentioned, do you cardio after your weight session so that way your weight training doesn't suffer.

    Unless you are training fasted, the PWO/drinking BCAA's are meaningless. Even if it is fasted for that matter it ain't going to matter. http://www.jacn.org/content/24/2/134S.full

    You do know the PWO is a myth right? http://www.ncbi.nlm.nih.gov/pubmed/21289204

    If you want to do it, cool but it unnecessary. http://www.ncbi.nlm.nih.gov/pubmed/19478342



    Might be worth a read for all

    Exercise improves fat metabolism in muscle but does not increase 24-h fat oxidation
    Last edited by MaxBrenner; 14-10-2011 at 05:32 PM.


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    Max I am disappointed you did not sort out the 'feed my broken down muscles" part. (Better now)

    Have a pre-workout shake instead if you are feeling like you have to have it otherwise just have a meal a little after training.
    Last edited by dave; 14-10-2011 at 05:32 PM.


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    When doing cardio AFTER a workout, there are 2 things I'd like to know:

    1. What type of exercise is optimal?

    2. What type of exercise is manageable/realistic, bearing in mind you've just done a heavy-ass squat or deadlift session? Who's gonna do 100 burpees after 8 sets of squats and 20-odd sets total workout?


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