high intensity cardio

so, if i like to walk, how do i get the benefits of high intensity cardio?

in my walks, i will usually warm up for 8 minutes, walk fast for up to 35, then cool down for 8.

 

Maybe putting on ankle weights?

 

larry, i've heard several trainers say that if you're looking to burn fat then you don't want that real high heart rate anyways. as with everything else when it comes to diet and excercise, there are a million opinions. but i've heard most say if you're looking to burn fat, you want to keep your heart rate lower than if you're doing actual cardio (theres a difference between cardio and fat-burn).

they recommend as a good rule of thumb, if it makes you breathe heavily, its too high a heart rate and out of fat-burn mode. the fat tends to burn at a lower heart rate, and once you push your heart past that, it gets energy from burning muscle along with the fat. most machines in gyms these days have a fat-burn program, and for me, the target heart rate (which is based on age and weight) for fat burn is around 125-130. you're similar size and only a few years older, so i would imagine yours being close to that. maybe in the 120-125 range.

 

How far do you walk in 35 minutes? You should shoot for between 2.5 and 2.75 miles in 35 minutes. Keep a steady pace. Be aware that if you are out of shape that you should work up to this speed.

I would recommend that build more muscle before you take up strenous walking. If you don't then you will lose almost as much muscle as you do fat. If you build more muscle first then it will raise your metabolism which will make the fat burn more efficient.

 

Try the HIIT boo and i recomended to VOR. or the 20 MAS (20 Minute Aerobic Solution) Both of these work well. I did a 12 week cycle of 20 MAS and had great results.

 

I'm going to experiment doing both...I'll do low intensity for 40 - 45 minutes, then 12 minutes of sprints at the end...then a 5 minutes cool down. We'll see what happens over the next couple of weeks. I haven't found a study where anyone has tried to do this.

Larry - if you are walking, you need to run to get HIIT. When your heart rate is over 90% max, you'll be sucking wind big time.

two-six....over the years I've learned that PTs are not good sources of information. Generally, they are people too stupid to do anything else...the test they pass to become PTs can be passed by anyone. Very few do continuing education. As we all see in this forum, information chages rapidly. That's just my opinion.

 

Re: Re: high intensity cardio

This looks pretty cool, I think Imma try it. I notice the table only has 3 workouts per week...would it be a bad/unhealthy to do it more than just those 3 times?

 

Re: Re: Re: high intensity cardio

my understanding is no. the 3x per week is a recommendation for beginners.

 

Re: Re: Re: Re: high intensity cardio

So if I chose to add a few more workouts per week would it be better to follow their schedule adding 30 sec of jogging + 30 sec of sprinting every third workout, or should I do like 3 workouts of 4 min....3 of 5 min, etc? It seems like it would be easier for my body to adapt the latter way...although maybe that extra adaptation time would keep me from burning that extra fat because I wouldn't be working quite as hard.

 

I think you can do cardio everyday if you like. But only do weight lifting every other day. Am I right anyone?