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  1. #1
    ))))))))))))))))))))))))) 2am's Avatar
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    What sort of cardio do you do? (I will rep you)(calling out inflammation crew)

    Never been one for cardio, but my left shoulder and elbow are inflamed pretty bad so it's gonna be squats, abs and cardio for a few weeks for me. I stupidly went HAM after a 6 month gym hiatus. Lol.

    So what shall I do?

    My goals are powerlifting/explosive strength so I assume a lot of HIIT on the bike and hill sprints etc, but do longer LISS sessions have their place?

    Is the cross trainer a waste of time?

    My gym has quite a lot of cardio machines that I've never used (stepper and some weird skiing thing but that might bugger my shoulder)

    If you could be so kind, please detail specific time intervals for the bike/ergo (if my shoulder holds) that you've found effective.


    ALSO, inflammation crew (assuming what I've got is inflammation) what sort of recovery time can I expect? Is complete rest the best approach or shall I do some light movements/stretching?


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  2. #2
    Sic semper tyrannis ExPatriot's Avatar
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    Swimming is my primary cardio but that's out for you so stepper, treadmill and bike look to be your options...

    45 min X 5 days should be a good starting point for you. Use the hill / interval profile routine and have you tried a rowing machine? I like them but gym (still fukking closed) doesn't have one...

    Can't help with inflammation as never had any issues!

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  3. #3
    Registered User dunnie's Avatar
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    run or sprint until your heart rate reaches 180,this should take no more than 2 minutes
    after that set the treadmill on the highest incline at a medium or high space walk depending on your level of fitness ... then walk on the incline thread mill for 30-60 minutes, this should keep your heart rate at around 150-160

    if you do this you might have to bump your cals up to an additional 1000- 2000 a day.
    i suggest you keep these for after your workout for ultimate growth. your bench should go up by 100-200 pounds easily

    im dead ****ing serious
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    Registered User leoslayer1's Avatar
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    My cardio comes in two forms

    Aerobic from my job

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    Run between 40-45 mpw or 6 days a week with two of them being more intense (one is a track day of intervals) and the others being slow runs of 7-10 miles.

    idk how the liss would benefit a powerlifter so i’d keep it to the sprints and intervals. i’d think the track would transfer better than the bike imo. however, doing a long slow run (6-7 miles, ~65 minutes) a day after my most intense track day works wonders for loosening up my legs and making them feel much more fresh the next day. you could probably feel the benefits even at 30 min liss.
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    Originally Posted by dunnie View Post
    run or sprint until your heart rate reaches 180,this should take no more than 2 minutes
    after that set the treadmill on the highest incline at a medium or high space walk depending on your level of fitness ... then walk on the incline thread mill for 30-60 minutes, this should keep your heart rate at around 150-160

    if you do this you might have to bump your cals up to an additional 1000- 2000 a day.
    i suggest you keep these for after your workout for ultimate growth. your bench should go up by 100-200 pounds easily

    im dead ****ing serious
    Lol how the fuk does this increase your bench?
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    see #6 and #7 -

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    6. Stairmill - Level 7 - 7.5 Minutes
    7. Treadmill - 15 Incline - 3.5 mph - 7.5 Minutes
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    HIIT stairs/elliptical is where its at

    HIIT training has been definitively proven to increase insulin sensitivity which increases strength, muscle mass, and fat loss.

    Stairs and elliptical because they are the least impact or muscle wasting forms of cardio.

    I have proven to tons of naysayers locally how cardio kills gains by showing weekly my strength increases on leg days doing 5 days of cardio a week and muscle mass increases.

    Cardio does not kill gains when done right. NEVER do it before lifting without a break and food, NEVER do it on leg day IMO because of the interference effect of cardio.
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  12. #12
    Registered User Jestbrah's Avatar
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    Originally Posted by dunnie View Post
    run or sprint until your heart rate reaches 180,this should take no more than 2 minutes
    after that set the treadmill on the highest incline at a medium or high space walk depending on your level of fitness ... then walk on the incline thread mill for 30-60 minutes, this should keep your heart rate at around 150-160

    if you do this you might have to bump your cals up to an additional 1000- 2000 a day.
    i suggest you keep these for after your workout for ultimate growth. your bench should go up by 100-200 pounds easily

    im dead ****ing serious
    As heart rate increases so does the shift in the body using stored muscle glycogen and muscle amino acids for energy over fat. The body will preferentially use fat as energy for cardio with a lower heart rate. So your mode of doing cardio is absolutely moronic for anyone trying to gain/keep muscle and strength.

    Raise your heart rate high enough to burn adequate calories/heart health, but not so high you are using primarily glycogen and amino acids as energy.
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    Cycling is GOAT cardio crew.
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    Originally Posted by MYOFIBRAH View Post
    Run between 40-45 mpw or 6 days a week with two of them being more intense (one is a track day of intervals) and the others being slow runs of 7-10 miles.

    idk how the liss would benefit a powerlifter so i’d keep it to the sprints and intervals. i’d think the track would transfer better than the bike imo. however, doing a long slow run (6-7 miles, ~65 minutes) a day after my most intense track day works wonders for loosening up my legs and making them feel much more fresh the next day. you could probably feel the benefits even at 30 min liss.
    sprints will extremely impact recovery of leg muscles and put you at a much greater risk of injury as a powerlifter/bodybuilder, which is why 99.99% of powerlifters and bodybuilders at a pro level will use machines or walking as cardio.


    Good lord the amount of bad information about cardio in this thread.....
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    I just recently started running again, and working out for that matter, after an extremely long hiatus. Is it normal for my heart rate to be like 170-180 when im running? I am still pretty outta shape
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    I'll say what I think is optimal. If you are just starting cardio, you should build a 'base' of aerobic conditioning with LISS

    Minimum 20 minute sessions but the real benefits come from 40-60+ minutes.

    Heart rate should be 50-70% of max, probably 120-150bpm, you should be able to have a conversation. When I am doing these blocks I like running, swimming or the elliptical (great because it is low impact)

    Progress on time not intensity until you're knocking out 60+ min sessions 4x pw. Track your resting heart rate over a 10 week period to see the benefits.

    When you have a good aerobic base you can start with high intensity anaerobic cardio and get the full benefits.

    Originally Posted by Rooney15 View Post
    I just recently started running again, and working out for that matter, after an extremely long hiatus. Is it normal for my heart rate to be like 170-180 when im running? I am still pretty outta shape
    Thats probably a little high, take the pace down a bit for a while and build up the pace again when you can run for one hour
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    Originally Posted by Slayermanlet View Post
    I'll say what I think is optimal. If you are just starting cardio, you should build a 'base' of aerobic conditioning with LISS

    Minimum 20 minute sessions but the real benefits come from 40-60+ minutes.

    Heart rate should be 50-70% of max, probably 120-150bpm, you should be able to have a conversation. When I am doing these blocks I like running, swimming or the elliptical (great because it is low impact)

    Progress on time not intensity until you're knocking out 60+ min sessions 4x pw. Track your resting heart rate over a 10 week period to see the benefits.

    When you have a good aerobic base you can start with high intensity anaerobic cardio and get the full benefits.



    Thats probably a little high, take the pace down a bit for a while and build up the pace again when you can run for one hour
    i'm 51. my heart rate hits 162+ on the stairmill and 132+ on the incline treadmill per above. at least that's what the machines say. not sure how accurate they are.
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    Originally Posted by Slayermanlet View Post
    I'll say what I think is optimal. If you are just starting cardio, you should build a 'base' of aerobic conditioning with LISS

    Minimum 20 minute sessions but the real benefits come from 40-60+ minutes.

    Heart rate should be 50-70% of max, probably 120-150bpm, you should be able to have a conversation. When I am doing these blocks I like running, swimming or the elliptical (great because it is low impact)

    Progress on time not intensity until you're knocking out 60+ min sessions 4x pw. Track your resting heart rate over a 10 week period to see the benefits.

    When you have a good aerobic base you can start with high intensity anaerobic cardio and get the full benefits.



    Thats probably a little high, take the pace down a bit for a while and build up the pace again when you can run for one hour
    thanks for posting something accurate in this thread FFS
    This is also solid advice if you want to go that route
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    With an injured shoulder your best bet would be to just use a cycling machine. Wattbike if that's available. As someone who did swimming and rowing, cycling is usually considered the next best alternative when a pool or erg/water access isn't available.
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    Incline walk on treadmill/stairmaster or elliptical. I do steady state cardio for a long period of time, trying to burn fat for a show not improve my cardiovascular endurance.
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    Originally Posted by Beararms View Post
    Incline walk on treadmill/stairmaster or elliptical. I do steady state cardio for a long period of time, trying to burn fat for a show not improve my cardiovascular endurance.
    I agree with this, when you are really lean HIIT becomes suboptimal because your insulin sensitivity is already so low from being so lean, so the less stress on the muscles and the more fat % burned for energy the better.
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    Best suggetion would be sprints or guerrilla cardio but it depends if you have pain in your shoulder while sprinting according to how your arms move.

    If you have this problem then long fast paced walks possibly climbing a hill.
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    Maybe try spin classes at your gym. But really, if you are not already....look into stretches for your shoulders on YouTube/internet. And don't sleep on your shoulders. Also, if you can do push ups or other exercise that involves shoulder pain free, do em to increase blood flow in the shoulders.
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    Mostly use boxing for cardio, mixed with jump rope, but I see that is not a good alternative for you. I hear walking is very good for the body. I'd really like a standing desk with a tread.

    Swimming destroys my shoulders for what it's worth. Would not recommend unless your form is good.
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