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Cardio for fitness rather than fatloss

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Sprite Goblin
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2007/06/12 12:21:28 (permalink)

Cardio for fitness rather than fatloss

I have never been a cardio person through the years of my training, and I feel I have now reached a time where I would like to build some stamina / endurance.

I have always been a believer in training for what you want to be good at - IE, if somebody asks "What can I do to become good at pull ups?" the answer would quite obviously be "do a lot of pull ups"

Now, what I propose to do for my cardio training is something along the lines of sprints, structured something like this:

Week 1
Sprint 30 secs, rest 3 mins repeat X 4

Week 2
Sprint 40 secs, rest 2 mins X 4

perform the sprints at max intensity, and do this perhaps 3 times a week?

Now, what I want to know is, would this form of training get me "fit" the kind of fit that makes my heart healthy, hopefully lower my resting heart rate and improve my ability to run at a more steady pace for longer periods of time IF I needed to.

Thanks in advance

#1

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    OoOGazOoO
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    RE: Cardio for fitness rather than fatloss 2007/06/12 14:22:46 (permalink)
    3-4 times per week would be good.

    HIIT is a great way to increase fitness.

    I believe a combination of HIIT and endurance runs are great in order to increase your fitness levels.
    #2
    Sprite Goblin
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    RE: Cardio for fitness rather than fatloss 2007/06/12 21:09:29 (permalink)
    Thanks Gaz, i'm going to incorporate some sprint work and skipping in to my routine

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    Integra
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    RE: Cardio for fitness rather than fatloss 2007/06/12 21:38:11 (permalink)

    ORIGINAL: Sprite Goblin

    I have never been a cardio person through the years of my training, and I feel I have now reached a time where I would like to build some stamina / endurance.

    I have always been a believer in training for what you want to be good at - IE, if somebody asks "What can I do to become good at pull ups?" the answer would quite obviously be "do a lot of pull ups"

    Now, what I propose to do for my cardio training is something along the lines of sprints, structured something like this:

    Week 1
    Sprint 30 secs, rest 3 mins repeat X 4

    Week 2
    Sprint 40 secs, rest 2 mins X 4

    perform the sprints at max intensity, and do this perhaps 3 times a week?

    Now, what I want to know is, would this form of training get me "fit" the kind of fit that makes my heart healthy, hopefully lower my resting heart rate and improve my ability to run at a more steady pace for longer periods of time IF I needed to.

    Thanks in advance



    Hello,

    On a scale of 1-10 how would you rate your current fitness level?

    IMO
    Sprint 30 secs, rest 3 mins repeat X 4
    does not sound like it would be of any benefit. I would suggest that you reduce the amount of rest time in between sprints.

    A good example of a little session could be 30 secs sprint, 90 secs rest x5 giving you a good 10 minute workout.

    Or 10sec sprint, 30sec rest x 10 times.

    Ensure that you do a full warm up and cool down aswell.

    Your original post sounds good, it will be fun and different to what you normally do. I just dislike the long periods of rest, which is just not what a short HIIT session should be about.
    #4
    ink
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    RE: Cardio for fitness rather than fatloss 2007/06/12 22:04:47 (permalink)
    There is an rough but existing inverse relationship between VO2 max and vertical jump, leg power. The training method you proposed would be ideal way to increase fitness, without overly affecting power.
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    Sprite Goblin
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    RE: Cardio for fitness rather than fatloss 2007/06/13 23:08:05 (permalink)

    ORIGINAL: Integra



    Hello,

    On a scale of 1-10 how would you rate your current fitness level?


    A good example of a little session could be 30 secs sprint, 90 secs rest x5 giving you a good 10 minute workout.

    Or 10sec sprint, 30sec rest x 10 times.

    Ensure that you do a full warm up and cool down aswell.

    Your original post sounds good, it will be fun and different to what you normally do. I just dislike the long periods of rest, which is just not what a short HIIT session should be about.


    Current fitness level, ummm 1

    I think you're right though, now i've done a little more reading in to it, 3 mins rest is quite excessive and also, when I said 3 mins rest, I meant just stood there gasping for my life, but now, I believe the best way to go is this "active recovery" lark.

    Been over to Rosstraining, some very cool stuff there.

    Ink: Thank you, yes this is the type of effect i'm after, i'm determined to get fit, but my no.1 goal is still muscle mass. I am going to enjoy the challenge, and the extra eating!

    #6
    CheeseOnToast
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    RE: Cardio for fitness rather than fatloss 2007/06/14 02:43:34 (permalink)
    What is active recovery.. yes im going to google it now.


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    Integra
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    RE: Cardio for fitness rather than fatloss 2007/06/14 06:35:00 (permalink)
    I believe the best way to go is this "active recovery" lark.


    Yes that is the correct way to go, without a doubt.

    Active recovery I believe is a term used to describe the lower-intensity aspect to HIIT - e.g. The walk back to the starting position after 10xBurpees, 10xSitups, 50m Sprint.

    Something to do with being more effective for clearing lactic acid buildup in the affected areas.

    I may be wrong though

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    TRAMP
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    RE: Cardio for fitness rather than fatloss 2007/06/14 09:29:09 (permalink)
    Do you have access to a running track mate?

    Whilst preparing myself several months ago for a 10 miler, I was using the track for this kind of training.

    I would sprint for 200m, then jog for 400m then repeat around 8/10 times.

    Nearer the time, it was sprinting for 200m, jog 200m and repeat 8/10 times.


    It's finally arrived....PM Neb for swaps!


    #9
    Sprite Goblin
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    RE: Cardio for fitness rather than fatloss 2007/06/14 10:23:17 (permalink)
    A running track would be ideal, not an option for me though.

    I do have a rather pleasant and quiet park area though

    #10
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