1st Cardio

  • Well I must say, I had my first Cardio work out today, and I actually liked it. I think I did it right, starting at 5 level, and every minute increase a level until 9, then drop down to 6, and up to 9 every minutes and finally finishing it off at a 10+ for last minute.

    I actually thought this would KILL ME, but I was shocked. I ran 1.5 miles, and hell yes I was breathing heavy, and pushed it to a 12 in last minute, but it felt great afterwards.

    The toughest part was to NOT go do something else.. I'm so used to being at the gym an hour doing cardio from Boot Camps, that I had to stop my self from saying lets go do some stuff in the back room. :)

     

    Anyhow 1 Down Lots more to go.

     

    Chip


  • Way to go Chip. You should be begging for mercy that last minute!! Sounds like you had a great cardio. Woo Hoo!

  • The Cardio Trap!

    by: Michael Harris 9/24/2007

    Men and women definitely work out differently, most likely because of the essential anatomic differences and hormonal differences! For example, most men really lift weights more intensely than most women do. In the area of cardio, women seem to be much more dedicated and also more sold on the idea of doing lots of cardio and doing it daily.

    What seems like a good idea, though, can really become a trap. What happens when you do lots of cardio is you create increasing physical efficiency in the body. When you exercise for a long time at a pulse rate elevated sufficiently to produce a cardio effect, this makes the heart, lungs and vascular system of the body more efficient. So, at rest your heart rate is slower; your respiration rate is slower, and your resting metabolic rate becomes much slower. The combination of all this is that you burn very little fat or calories at rest compared to most others. And, unless you continually raise the work rate at which you do cardio with your more efficient body, the actual amount of calories and fat burned during the workout will drop slightly as well.

    Another thing that lengthy and/or daily cardio does is to discourage your body from gaining muscle and even promote the burning of muscle under some circumstances. So, for a person wishing to produce more body muscle, and to burn fat without burning muscle, lengthy cardio is NOT the way to go. Hight intensity interval training will NOT get you fit in a way that will allow you to run 10 k races or compete in long events such as soccer games or basketball games, but it IS ideal for burning fat and preserving muscle at the same time.

    On the other hand, high intensity interval training done three times a week is ideal, especially if done early in the morning in a fasted stated, having had no food for at least 8 hours. The fasted state encourages the immediate burning of body fat since there is little sugar in the blood or in the muscle and liver stores. It is done intensely enough to create lots of body heat and thereby burn lots of fat, and not muscle. Further, it just doesn’t let you get into that efficiency trap in the same way that the long slower cardio does.

    For creating a lean and sculpted body, there is nothing like HIIT cardio.

  • Legs..

    That's Great info. I wondered why the 20 minute limit was there.. Just knew it was :) :)

    I'm thinking for my First HIIT, I should of pushed harder. I agree I should of been begging for Mercy when on that last minute.

    Just something to push myself to do next time :)

    Chip


  • Legs C3,

    I am the opposite.  If I could do nothing but weight training, I would a happy camper.  I have always hated cardio (just cardio).

    Congratulations on your cardio, Chip!  I lasted 15 minutes, running around in circles in my living room today.

  • Yes BFLMike had many useful blogs. Some of us saved them I am sure they are here somehere on this site too, just havent found them yet. :0)

    You will be surprised how far you can push yourself, and it is kinda fun experimenting.

  • Skipping is a great cardio for at home too with no equipment. Skips and hops, knees up, football drills, steps....be imaginative and get that heart worked. It is a muscle too.

  • Yeah Agree Legs.. Will be planning more in my routine then Running. Thinking I'll change it up weekly.

    Been eyeballing the spinner bikes :) :)


  • How closely should we watch our heart rate during cardio, at high intensity levels my HR can get up to 158 bpm or more, I am 50 yrs old, 6`5" and weigh 238 lbs., Iv`e been working out at various intensity levels for years, I am not a newbie. But just wanted to know how close we can get to our Max HR and remain productive in fat burning?

    Thank you for your information

  • The BFL cardio is a great routine that I started a week or so ago along with the 6 meals/day of protein, carbs and veggies as a pre challenge preparation.

    I really had no idea that doing cardio everyday can be more harmful because I figured I would do this 6 x / week instead of the 3 x / week.  I'll just stick to what the plan says since I want to maximize my results.

    I have a treadmill at home; will using this alone eventually put me into a plateau?  If so I'll have to switch up the cardio routines every week or so.

  • Rocky ~

    I wish I could answer your question about HR. You could always call EAS or hookup with BFLMike on one of the forums. He is a world of knowledge. Sorry you haven't gotten a response yet.

    Keep the faith!

    Faithful Renee :0)

  • Canuck613: I am sorry to have missed this. I am still trying to get around this site.

    Here is a blog from one of my hero's BFLMike. I hope it helps.

    The Cardio Trap!

    by: Michael Harris 9/24/2007

    Men and women definitely work out differently, most likely because of the essential anatomic differences and hormonal differences! For example, most men really lift weights more intensely than most women do. In the area of cardio, women seem to be much more dedicated and also more sold on the idea of doing lots of cardio and doing it daily.

    What seems like a good idea, though, can really become a trap. What happens when you do lots of cardio is you create increasing physical efficiency in the body. When you exercise for a long time at a pulse rate elevated sufficiently to produce a cardio effect, this makes the heart, lungs and vascular system of the body more efficient. So, at rest your heart rate is slower; your respiration rate is slower, and your resting metabolic rate becomes much slower.

    The combination of all this is that you burn very little fat or calories at rest compared to most others. And, unless you continually raise the work rate at which you do cardio with your more efficient body, the actual amount of calories and fat burned during the workout will drop slightly as well.

    Another thing that lengthy and/or daily cardio does is to discourage your body from gaining muscle and even promote the burning of muscle under some circumstances. So, for a person wishing to produce more body muscle, and to burn fat without burning muscle, lengthy cardio is NOT the way to go. Hight intensity interval training will NOT get you fit in a way that will allow you to run 10 k races or compete in long events such as soccer games or basketball games, but it IS ideal for burning fat and preserving muscle at the same time.

    On the other hand, high intensity interval training done three times a week is ideal, especially if done early in the morning in a fasted stated, having had no food for at least 8 hours. The fasted state encourages the immediate burning of body fat since there is little sugar in the blood or in the muscle and liver stores. It is done intensely enough to create lots of body heat and thereby burn lots of fat, and not muscle. Further, it just doesn’t let you get into that efficiency trap in the same way that the long slower cardio does.

    For creating a lean and sculpted body, there is nothing like HIIT cardio.

  • Chip,

    Hey way to knock that workout. 1.5 miles in your first cardio impressive. I personally like to stay with a cardio exercise for atleast 4 wks. You ran 1.5 miles this cardio next cardio try for 1.55 and continue to see an improvement.

  • I did my first HIIT today too, I felt the same way.  I chose to use a treadmill too, and it was VERY challenging, and I'm a long distance runner who was just recently training for a half marathon in April.  But I can clearly feel the difference between the two kinds of workouts, and I understand what you mean about wanting to keep going.  I actually ended up doing 24 minutes, because i needed to warm up a little bit more, and cool myself down from the high intensity level.  I actually didnt get to level 10, but mostly because I just had a case of sciatica that just cleared itself up, and I hadnt run in 2 weeks. But I will certainly keep the motivation to do it this coming week.

    So, here's to your success today.  Makes me feel better to read someone else is starting and feeling the same way!