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Old 11-04-2012, 09:04 PM   #1
Corporate Thug
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Default Good cardio workout?

So I'm trying to find the right cardio regiment for me with no luck so far.

I've tried beginners HIIT (15sec work/60 sec low intensity). I do this on the bike or elliptical but I seem to vomit or nearly vomit every time (grant it, I go pretty hard on the work part 160 rpm on the bike / 250 rpm on elliptical).

I recently tried insanity and I just can't do it. It's not really an endurance thing but about 2 years ago I fractured my foot and tore ligaments on a fall. When I do a lot of jumping (which is a common theme in insanity), I experience excruciating pain. I mean I literally have to ice to foot for days after to be able to walk without a limp.

So what are my options? Note: running on the foot is more or less fine. Slight pain but nothing that would prevent me from doing it.
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Old 11-04-2012, 09:29 PM   #2
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Uh, what's your goal here? The reasonable person in me says that if it's just for general fitness then knock back the intensity and up the duration on a the elliptical or bike. Keep your HR in fat burning mode (140-160 bpm) for 30+ minutes and you'll be burning calories.
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Old 11-04-2012, 09:43 PM   #3
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Uh, what's your goal here? The reasonable person in me says that if it's just for general fitness then knock back the intensity and up the duration on a the elliptical or bike. Keep your HR in fat burning mode (140-160 bpm) for 30+ minutes and you'll be burning calories.
weight loss / fat loss.

From what I've learned speaking w/ trainers and reading up on fitness forms, HIIT is the most effective way of achieving these goals.
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Old 11-04-2012, 09:43 PM   #4
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I despise cardio, my HIIT intervals are normally distance based with the low intensity timed and the work a set distance as fast as possible. I try to keep it between 20-40 yards of all out sprinting then the same distance at a decent pace about 1 yard every 1-2 seconds. Stairs are another good option if they wont bother your foot too much.

Are you working towards anything in particular or just want a little better cardio?
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Old 11-04-2012, 09:52 PM   #5
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weight loss / fat loss.

From what I've learned speaking w/ trainers and reading up on fitness forms, HIIT is the most effective way of achieving these goals.
The "most effective" workout is the one you can do and stick with. If you can't do HITT because of the impact or abuse then you need to look into other options.

I'm not personally sold on HITT as the be all end all. How many fat distance runners have you seen? How about cyclists?

Just saying. Proper diet + moderate intensity cardio + weights = healthy body.
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Old 11-04-2012, 10:27 PM   #6
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Quote:
Originally Posted by vi edit View Post
The "most effective" workout is the one you can do and stick with. If you can't do HITT because of the impact or abuse then you need to look into other options.

I'm not personally sold on HITT as the be all end all. How many fat distance runners have you seen? How about cyclists?

Just saying. Proper diet + moderate intensity cardio + weights = healthy body.
While I agree that the most effective workout is the one you stick with, your argument about fat distance runners doesn't really hold up. If you go to a marathon race, probably 1/3 to 1/4 of the people actually participating are not within the optimal range for body composition.

I like HIIT, but I also like not overdoing it. When I'm not in the mood, slow steady cardio within a comfortable or slightly uncomfortable range does the job just fine. Weight/fat loss is mainly going to be a function of diet. Exercise is just an added health bonus.
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Old 11-05-2012, 12:31 AM   #7
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While I agree that the most effective workout is the one you stick with, your argument about fat distance runners doesn't really hold up. If you go to a marathon race, probably 1/3 to 1/4 of the people actually participating are not within the optimal range for body composition.

I like HIIT, but I also like not overdoing it. When I'm not in the mood, slow steady cardio within a comfortable or slightly uncomfortable range does the job just fine. Weight/fat loss is mainly going to be a function of diet. Exercise is just an added health bonus.
Agreed. Diet can handle weight loss 100%. Have the willpower to put down the 400 calories donuts in the AM and you won't have to do 40-60 minutes of dreaded cardio to make up for it. I do around 200 cals (30 minutes) worth of LISS at the end of my lifts if I feel like adding a 1 pop tart pastry to my dinner. Gotta earn those cals.
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Old 11-05-2012, 12:57 AM   #8
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Agreed. Diet can handle weight loss 100%. Have the willpower to put down the 400 calories donuts in the AM and you won't have to do 40-60 minutes of dreaded cardio to make up for it. I do around 200 cals (30 minutes) worth of LISS at the end of my lifts if I feel like adding a 1 pop tart pastry to my dinner. Gotta earn those cals.
my diet is pretty clean...low sugars/ low sat fat / low carbs / next to no junk food. I probably consume on average no more than 1300 - 1500 in calories per day.

Dinner is usually fish (salmon or talapia), check break sandwich (only ketchup), or 93% lean burger (nothing in it but low fat cheese and a little ketchup).
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Old 11-05-2012, 01:20 AM   #9
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my diet is pretty clean...low sugars/ low sat fat / low carbs / next to no junk food. I probably consume on average no more than 1300 - 1500 in calories per day.

Dinner is usually fish (salmon or talapia), check break sandwich (only ketchup), or 93% lean burger (nothing in it but low fat cheese and a little ketchup).
Without knowing your stats, that honestly sounds dangerously low. I'm 5'5 135lbs and my cutting diet is 1700 kcals with little to no cardio unless I plan on devouring a pint of Ben & Jerry's post workout.

You should start here:

http://forum.bodybuilding.com/showth...hp?t=121703981

Barring some underlying medical conditions I may not be aware of, free yourself from the notion of "dirty" or "clean" foods, add fats (including sat fats) back into your diet, and start working the foods you actually enjoy into your diet.
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Old 11-05-2012, 10:59 AM   #10
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incline treadmill walking while watching tv.
swimming
muay thai
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