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Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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Conditioning Work for Cardio?
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DrFist

Hey guys I know with muscle building you're aiming to purposefully make micro tears in the muscle when you train in the understanding that it will repair those micro tears and increase the size of the muscle to be better prepared for the next time. However, I'm not sure on how cardio training works.

I've been wanting to improve my cardio performance and bring my bf% down a few kg and to do that I've been running for 20 minutes when waking and then having breakfast and water on the way back. Is this the best way to do it? I've found that when I drink and have something even light to eat before running I feel like I'm gonna chuck once I start really pushing myself towards the end of the run.

Now, say for instance you reach a new record of 220lbs on the bench for 7 reps. Depending on the individual you'll be looking at maybe 10 or more reps on the next session. How does it work for cardio? Say you run or jog 1.5kms how does the body become more efficient for the next time? Does it recover faster for cardio or for muscle building? Or does it depend on the individual.

Thanks guys.
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stevecollins33

DrFist wrote:
Hey guys I know with muscle building you're aiming to purposefully make micro tears in the muscle when you train in the understanding that it will repair those micro tears and increase the size of the muscle to be better prepared for the next time. However, I'm not sure on how cardio training works.

I've been wanting to improve my cardio performance and bring my bf% down a few kg and to do that I've been running for 20 minutes when waking and then having breakfast and water on the way back. Is this the best way to do it? I've found that when I drink and have something even light to eat before running I feel like I'm gonna chuck once I start really pushing myself towards the end of the run.

Now, say for instance you reach a new record of 220lbs on the bench for 7 reps. Depending on the individual you'll be looking at maybe 10 or more reps on the next session. How does it work for cardio? Say you run or jog 1.5kms how does the body become more efficient for the next time? Does it recover faster for cardio or for muscle building? Or does it depend on the individual.

Thanks guys.



Hi
After experimenting with cardio for sometime I'm more convinced now that steady-pulse training is of little benefit.
The disadvantages of this mode of training is: stress on the joints, especially when using high-impact training like running; additional stress during the recovery period following weight training; more time demands when you've got a life to live; and the fact it doesn't burn that many calories.
As a result, I've moved to anaerobic training.Typically, I'll do 2-3 three-minute rounds. The first minute will be at 85-90% max heart rate, immediately followed by two-minutes at 65-70% max heart rate. That way you're looking at 6-9 minutes hard work (not including warm-up and cool-down periods.
Whether you experiment with this mode of training or stick with the steady cardio stuff, I would recommend you consider doing it immediately after your weights workout. First, it saves you eating into valuable recovery time and you keep your off-days free. Second, there is a school of thought that states energy for this part of the workout will come from fat stores since your weights workout has resulted in carb depletion.
Good luck.

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Paul25

Agree with Steve about HIIT for CV Conditioning and it also has proven to be more efficient than steady cardio, for every calorie you burn you burn 2 more at rest due to EPOC(Enhanced Post-Exercise Oxygen Consumption). I do 3-8 30 sec intervals with 30 secs active rest at steady pace.

Paul
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DrFist

Oh ok thanks for the replies guys. I'm training for boxing and from what I've read boxing itself is around 80% anaerobic. Would it be better to do the sprints right after the workout and every now and again do the run in the morning?

To be honest doing sprints after a session of HIT seems like a REALLY tough plan, haha.

Does anyone have a good article on cardio for boxing or just cardio in general and how it works?
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stevecollins33

DrFist wrote:
Oh ok thanks for the replies guys. I'm training for boxing and from what I've read boxing itself is around 80% anaerobic. Would it be better to do the sprints right after the workout and every now and again do the run in the morning?

To be honest doing sprints after a session of HIT seems like a REALLY tough plan, haha.

Does anyone have a good article on cardio for boxing or just cardio in general and how it works?


I used to train with a decent amateur boxing club and the workload was brutal: hard interval training using circuits, punching drills, etc. It was without doubt the hardest mode of exercise I've ever undertaken and always kept your body guessing.

When I got back into weights, and consequently HIT, I did retain some of the boxing drills in my own gym but to be honest my progress halted - and didn't really recover until I dropped all cardio work and concentrated on weights for a while.

I think you need to prioritise one over the other. If the boxing bit is more of a part-time interest then concentrate on technique, e.g. defence, jab and combinations rather than too much of the physical drills that accompany the sport.

However if you're 16-21 and have decent genetics, etc, you might be well able to cope with both. Just listen yo your body. Weigh yourself weekly and monitor body fat levels, appetite, energy levels, mood, etc.

The only publication I can recommend is a UK title called "Boxing Fitness" by Ian Oliver. Good luck
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DrFist

Cool mate thanks for the reply.
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kata14

DrFist wrote:
Oh ok thanks for the replies guys. I'm training for boxing and from what I've read boxing itself is around 80% anaerobic. Would it be better to do the sprints right after the workout and every now and again do the run in the morning?

To be honest doing sprints after a session of HIT seems like a REALLY tough plan, haha.

Does anyone have a good article on cardio for boxing or just cardio in general and how it works?


I also like train for boxing and one of my favorite site to learn some hard workouts is Rosstraining.com

But I didn't mix HIT with Boxe workouts. I was very close to overtraining.

PS: So you like jumping rope?..Me too!!


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mufasta

In New Bodybuilding, Dr. Darden goes over a conditioning program for football players. Basically sprints to pullups to sprints to pushups to sprints to pullups...

I've replaced one of my weight workouts with this and I love it. It taxes your cardio system as a WHOLE like nothing else. Adding in upper body puts such a strain that it feels like you're never going to recover. In New Body* he wants you to go from each part with no rest and to do 6 total sets (sprint-pull-sprint-push=one set). First time I could only do 3 sets and I had to take a break in between. Oh and I was hurting for days after the first try. He says you have to be in shape to do this and he's not joking.

I've been doing this for about a month now and wish I would have started earlier. I feel way more well rounded than I did when I was just doing weights. Terrific cardio/fitness workout. Best of all, it's still HIT.
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DrFist

Sounds great mate. How long are you supposed to sprint for? Is it 50 meter sprint with 10 push ups/pull ups?

Cheers
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DrFist

Bump
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