Sebum
03-04-2003, 04:19 PM
Hey guys. What would be considered a high intensity cardio workout, and a low intesity?
I thought I read on here once that if you do a high intensity workout your body burns more carbs than fat, and with a low intensity, you burn more fat than carbs. Is that correct?
I thought I read on here once that if you do a high intensity workout your body burns more carbs than fat, and with a low intensity, you burn more fat than carbs. Is that correct?
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rita
03-04-2003, 05:01 PM
Interval training (intervals with high and low intensity periods combined) is the best way to achieve fat loss. Period.
Sebum
03-04-2003, 05:20 PM
Thanks rita. What's a better form of interval training: slow jog for about 5-7 minutes then 2-3 minutes walk (3.5mph) and keep switching for 30min. Or, walk 1 minute, slow jog two minutes and keep switching for 30min. Or, walk two minutes, run (7mph) for one minute and keep switching for 30 min?
rita
03-04-2003, 09:22 PM
Many people think that increased intensity automatically means increased speed. Yes, it is one way to vary the intervals. But I follow a different routine. you see, for me it's not just the speed that varies but also the incline which makes it much more challenging than just running on an even surface PLUS the incline really works your legs and glutes. I start out at 5% incline and progress to approx. 14-15% incline at the end of my workout while the speed increases gradually also. The formula that I follow is: Start with 2 minutes at YOUR level 5 intesity (on a scale from 1-10, with 1 being the easiest) then progress to YOUR level 6, then to YOUR level 7, then to YOUR level 8 and then to your level 9, then back down again to YOUR level 5, the 19th minute should be YOUR level 10 (or the max effort for you). This way, your exact numbers on incline and speed will vary and change as you get stronger so this method "grows" with you and what starts out being your level 10 will, in time, became your level 7 or 8 and later move even lower. Also, I want to add that you should not hold onto the bars when doing the workout. If you do, that lowers the effectivness of your work greatly.
This is by far the best cardio workout routine I have ever had. The results come fast and I only do it 3 times a week for 20 minutes.
[This message has been edited by rita (edited 03-04-2003).]
[This message has been edited by rita (edited 03-04-2003).]
[This message has been edited by rita (edited 03-04-2003).]
This is by far the best cardio workout routine I have ever had. The results come fast and I only do it 3 times a week for 20 minutes.
[This message has been edited by rita (edited 03-04-2003).]
[This message has been edited by rita (edited 03-04-2003).]
[This message has been edited by rita (edited 03-04-2003).]
Sebum
03-04-2003, 10:13 PM
Thanks a lot Rita! Tomorrow I will up the incline. I know I shouldn't hold on to the bars, but sometimes I need to if I get tired enough. I will have to try harder.
rita
03-04-2003, 10:28 PM
I hope it works well for you. I forgot to mention that after starting with the 2 minutes at level 5, you should do a minute each at level 6, then 7, then 8 then 9 and then go back to level 5 and repeat the sequence two more times. When you get to your 19th minute try for level 10 (all out effort). Then for the last minute go down to level 5 and you are done. This routine is over before you have a chance to feel bored.
Sebum
03-05-2003, 03:26 PM
Thanks again Rita...
Also, at what heart rate is considered being an aerobic workout...? For both low and high intensity.
Also, at what heart rate is considered being an aerobic workout...? For both low and high intensity.
rita
03-05-2003, 07:34 PM
I never concerned myself with the particulars of heart rate and the "proper" aerobic zone. I just put my behind in gear and do hard work and get my heart pumping and myself sweating and I know at the end of my workout that I have done a good job. The results I have achieved tell me that I am doing something right.