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The FASTEST Way to BETTER Cardio


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#1 Google

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Posted 10 December 2004 - 10:06 AM

Thought of opening this thread who would want to share and know more about cardio-vascular exercises.

I have tried a variety cardio exercises known to man.. (e.g. treadmill jogs, inclined treadmill walks, circuits, cycling, rowing, cardio-boxing, HIIT) but the most effective (where i lost 20 pounds for 3 months + gained athletic conditioning i had while i was in college) is the HIIT. but of course, this is not for everyone. share nyo cardio activities nyo so everyone can benefit from this.

i will also share to you guys an article i got from the net. hope this is beneficial.

The best cardio exercise and its benefits

Cardio exercise is different to aerobic exercise in that it works the body a little harder encouraging more calories to be burned. The best cardio exercise works the body towards the higher end of the target heart rate. This slightly higher intensity develops a greater physical fitness because the heart, lungs and the whole cardiovascular system must adapt to become stronger.

With a stronger and bigger heart more oxygenated blood, rich in nutrients and energy can be delivered to hard working muscles. A greater lung capacity allows us to exercise for longer durations without that common tired feeling after a workout. A stronger cardiovascular system means more capillaries innervating muscles which delivers more oxygen to each cell enabling them to burn more fat during both exercise and inactivity.

Although cardio exercise burns more calories is it tends to burn a higher percentage of carbohydrates whereas aerobic exercise will burn a greater percentage of fat. However on gaining fitness this can turn around, a fitter person with a resting heart rate of under 60 beats per minute may eventually burn a greater amount of fat even during a cardio exercise workout at a high pace.

Using cardio exercise to gain fitness has many benefits to help lose weight....

Burn fat more efficiently at lower intensities

Increased metabolism

Increased energy levels for more active lifestyle

Increased stamina

Faster recovery after exercise

Improved sleeping habits

Cope with every day stresses & strains

Reduction in moods and depression

The internets leading fitness expert can help develop fast, effective fitness programs!



The best cardio exercise is one which keeps the heart rate at about 80% of maximum for at least 15 minutes. Good examples are rowing, swimming, jogging or workouts that cause moderate sweating. Exercises such as weight training or sprinting are too intense and classed as anaerobic exercises. Its important to monitor target heart rate zone during exercise to keep within correct and safe limits.



#2 tazmanic

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Posted 13 December 2004 - 08:04 AM

pareng google, how did you do your hiit? curious ako e, i want to incorporate it into my program..

#3 Google

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Posted 13 December 2004 - 10:38 AM

bro. my hiit....

for a total of 30 minutes treadmill,

the first 5 minutes is spent, walking briskly (mga 6.0 kph), tapos, increased to 8.0 kph for 3 minutes, tapos sprints mga 13 kph, for 1.5 minutes, sabay, casual jog mga 7.5 kph for around 5 minutes, sabay sprints ulit for 2 minutes, tapos sabay walk for 5 minutes, biglang sprints ulit.... alternates lang sya, up to 30 minutes. the last two minutes are spent on sprints too.

after that, i spend around 15 minutes sa upright bike, in which, 5 minutes are spent on normal pace, 2 minutes on really fast pace, sabay cool down again for another 5 minutes on normal pace.... last two minutes are spent on high pace.

after nyan, cool down na....

i used to do that before when i was really heavy and big. lost around 15 pounds/month then. ngayon, most of my cardios are spent on just maintaining 70% of my heartrate for 45 minutes, to avoid muscle loss.

and i do cardios on alternate days, meaning, i really don't mix strength and resistance training with cardios.

#4 black cat

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Posted 13 December 2004 - 01:26 PM

what's the diff between hiit and cardio? naguluhan ako dun ah.. :blink:

#5 Google

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Posted 13 December 2004 - 06:52 PM

bc my friend....

HIIT means high intensity interval training. as the name implies, its "high intensity" and "interval". so it means, elevating everything up to the point of "no return", cool down, and elevate again. so it burns more calories and at the same time, strengthens your cardiovascular system.

cardio is just doing your cardio... that's it...

to illustrate. "cardio" is jogging for 30 minutes, HIIT, is a mixture of brisk walking, jogging, running and sprinting for 30 minutes.

:goatee:

#6 shyguycanada

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Posted 19 December 2004 - 03:59 AM

I'm totally in agreement with the HIIT programs... I do 20 minuite cardio every morning... get's me up and ready for the day...

Here's the basics of my cardio program:
http://www.bodyforli...diotraining.asp

Overview:
Warm up the first 2 minutes at Intensity Level 5
Minutes 2-3 move from Intensity Level 5 to 6
Minutes 2-6, 6-10 and 10-14 work your way from Intensity Level 6 to Level 9, maintain for one minute.
Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute.
Minute 20 cool down to Intensity Level 5 for one minute.


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#7 Gideon

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Posted 19 December 2004 - 07:20 AM

I do treamill ona 13 min duration. 2 1/2 min 6 speed, then 2 min 11 speed. Back to 6 speed for 2 1/2 min then back to 11 speed again.

In Transport, a 10 min exercise. 2 minutes forward motion, then backward for 1 minute, vice versa. On a 3 resistance for the 1st 5 minutes, then 4 in the remaining 5 minutes.

Cardio, I do Taboe once a week on a 1 hour seesion. Talagang pawisan at matinding galaw.

#8 gryphon

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Posted 24 December 2004 - 09:43 AM

I'm not a big fan of cardio. I keep fit by lifting weights. But I know its something I have to do. I hate being in a gym doing cardio. I do like to ride a bike outside, weather permitting.

In the gym, if you feel tired, all you have to do is stop and get off the machine. Always swearing you will do better next time. When your riding outside and get tired, you can stop, but you still have to ride home. Thereby doubling your ride time. I know its a cheap gimmick, but it works. You'll soon see your endurance increase.

#9 newbie

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Posted 26 December 2004 - 06:38 PM

the best cardio workout is swimming





I'm not a big fan of cardio.  I keep fit by lifting weights.  But I know its something I have to do.  I hate being in a gym doing cardio.  I do like to ride a bike outside, weather permitting. 

In the gym, if you feel tired, all you have to do is stop and get off the machine.  Always swearing you will do better next time.  When your riding outside and get tired, you can stop, but you still have to ride home.  Thereby doubling your ride time.  I know its a cheap gimmick, but it works.  You'll soon see your endurance increase.

<{POST_SNAPBACK}>



#10 Google

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Posted 06 January 2005 - 11:30 AM

the best cardio workout is swimming

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have to agree. burns super calories, works every part of your body and most specially, you really do not have to sweat a lot in doing it.

but one hitch though. you really have to be a good swimmer to maximize the benefits of the exercise. ako kasi, i cannot really swim long enough to enjoy it... :)

#11 Steam_Pack

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Posted 06 January 2005 - 04:54 PM

pre pasok ba sex dyan sa cardio exercise?? :boo:

#12 Google

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Posted 06 January 2005 - 05:33 PM

pre pasok ba sex dyan sa cardio exercise??  :boo:

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i wish... :hypocritesmiley:

#13 WayneTruce

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Posted 09 January 2005 - 02:42 AM

Well ok gawin ang Cardio outside so as to avoid monotony.. Could be in a form of swimming, jogging or cycling.. But I agree to everybody who said that there should always be interval and variety of intensity.. A lot of books and mags are available in the market.. Mensfitness, Menshealth or Musclemag.

#14 supermoon007

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Posted 24 January 2005 - 07:24 PM

Well ok gawin ang Cardio outside so as to avoid monotony.. Could be in a form of swimming, jogging or cycling.. But I agree to everybody who said that there should always be interval and variety of intensity.. A lot of books and mags are available in the market.. Mensfitness, Menshealth or Musclemag.

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I also agree with the HIIT. Its quite tiring. But you can start slowly. I think it's the best. I've done long distance running, treadmills for 45 minutes, jumprope for 1 hour and even swimming for 2 kms per day. Swimming is nice because it doesn't hurt your joints...kaya lang you're heart rate wont go up unless you sprint also. Another good thing to do is measure your caloric expenditure in a motorized treadmill or transport or stair climber machine. If you can burn at least 2000 calories in a week, it will help you lose a lot of weight. ;)

#15 Flash Sentry

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Posted 31 January 2005 - 06:04 AM

the best cardio workout is swimming

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If you can actually swim. I was not a big fan of cardio; not really a fan yet, but I have to do it as well to keep metabolism up and to get my waistline down.

#16 Google

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Posted 01 February 2005 - 09:06 AM

lately, i am also not fond of doing cardios. nakakatamad..... siguro mga 2 weeks na.

#17 akasaru

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Posted 03 February 2005 - 12:29 AM

pre pasok ba sex dyan sa cardio exercise??  :boo:

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pasok po, kasi hihingalin ang sinuman diba? :evil:

#18 xXxander

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Posted 06 February 2005 - 04:15 PM

pre pasok ba sex dyan sa cardio exercise??  :boo:

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Pwede. Basta you can attain 80% of your maximum heart rate for at least 15 minutes. Try mo kaya measure heart rate mo while doing sex. And of course make sure tatagal ka ng at least 15 minutes. :upside: :upside: :upside:

#19 Cool_jm

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Posted 09 February 2005 - 10:23 AM

weight loss - free information on losing weight
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Thats right, wake up, and eat like you would normally eat and count the calories in everything you eat and everything you drink and keep track of it on a piece of paper or on the computer some where. You might be thinking to yourself, "yeah right, I'm not gonna sit around counting calories all day." Well, if your thinking that, then your obviously not dedicated enough to losing weight. If this is the case, then feel free to go waste your money on the newest useless weight loss pill. But, if you are dedicated enough to take 10 minutes out of your day and count the calories, then keep on reading. 2) At the end of that day, add up the number of calories you ate/drank. Be as exact as possible. Once you add it all up, you now have the total number of calories you consume daily. Also, weigh yourself. 3) Starting the day after you counted calories, eat 500 calories LESS then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would eat 1500 calories a day. Understand? All you have to do is subtract 500 from the total number of calories you consume in a normal day, and eat this new number of calories every day for the next 7 days. 4) Instead of eating 3 big meals a day (breakfast, lunch and dinner), or eating all day all the time, spread those calories out over 5 smaller meals. Eat one meal every 2 and a half to 3 hours. Doing this will speed up your metabolism. 5) Cardio. Cardio is a must for weight loss. If your serious about losing weight, but don't want to do the cardio workouts, then you are wasting your time. Jog, walk, swim, jump rope, ride a bike, take an aerobics class, whatever.. just do it! All it takes is 30 minutes a day, 3 - 5 days a week. I say 3-5 days a week because I don't know if you have 5 pounds to lose, or if you have 50 pounds to lose. So, depending on how much your looking to lose, figure it out. 3 times a week is the minimum though. (For information on the most effective time of the day to do your cardio workout, read doing cardio for maximum weight loss) 6) At the end of that week, weigh yourself. You'll notice a difference just after one week! Now, don't expect to see a 20 pound difference. Losing anymore then 1 or 2 pounds a week is unhealthly. So look for a 1 or 2 pound weight loss at the end of the week. Don't sound like much? You can lose 5-8 pounds a month! Thats around 75lbs a year! So if you have ALOT of weight to lose, you can lose it. If have just a few pounds to lose, you can lose it. Important weight loss tips for losing weight effectively! (extremely important!) - THE FAT MUST GO! Stay away from fat! Get rid of all the chips and candy. No more fast food, nothing fried. No more cookies, no more cake, no more of these saturated fats. There is no question about it and there is no way around it, get rid of these types of foods. Don't get me wrong, there is no way to eat 0 grams of fat every day. 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Stick to high protein low carb/low fat foods like tuna fish (and other seafood), chicken breast, turkey, fruits and vegetables etc. (For more information, read the Diet and Nutrition section.) - WATER! Drink water! Get rid of the soda, get rid of the beer, and get rid of the sports drinks. Drink around a half gallon of a day, more if you can. Spread it out throughout the day, just like your 5 meals. Yes thats alot of water, but its that water that will give you energy and speed your weight loss. - STRENGTH TRAINING! YES! Weightlifting isn't just great for muscles, its great for losing weight. Muscles burn calories. - Weigh yourself at the end of every week. If you ever have more then 2 weeks go by without losing 1 pound, its time to change something. Eat 250 less calories then you've been eating. And keep everything else the same. Each time you see weight loss stop for more then 2 weeks, decrease calorie intake by 250 until you get down to where you want to be. Remember, NEVER starve yourself! - Sleep! YES! Sleep! The easiest, yet most over looked step. Get atleast 8 hours of sleep a night. Trust me, your gonna need it! =] - Food cravings! Can't stop giving in to your food cravings?
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#20 Pale_enchantress

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Posted 09 February 2005 - 11:30 AM

i do this work out... for 30 mins... it help me loose 5 lbs. in 2 weeks...
evryday nga lng.. It help in my metabolism and other homonal functions..
Bodily functions..pero medyo nag break ako ngyn...I dont know why...




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