Cardio

muboop1

I'm sure this has been done to death, but i searched and couldnt find anything specific to what I'm asking.

So if it has, I'm sorry!

Anyway I've been doing a programme for about 4 or 5 weeks at this stage,

I've read you should vary programmes slightly every 6 or so weeks.

So far my programme has consisted of 1day upper, 1 day cardio, 1 day lower, 1 day cardio.

Now i don't want to change that.

Im looking for the pro's and con's of various types of cardio.

This is what i know, I'm looking for any help though as im sure this is incomplete.

Running - Good for legs/core, burns good amount of calories.

Bike - Good for legs burns less calories. But probably able to cycle furthur to make up

Ski Machine - Same as running?

Rowing machine - All over body exercise, burns good calories, cant go to far.

At the moment i've been starting every training session with a go on the rowing machine to improve overall fitness.

I used to be a rower so seemed natural way to start.

I know it will take from my weights days, but I've more been concentrating on not reps, but speed recovery i suppose? able to work a muscle group, short break hit it again etc...

Im not willing to stop this, however my cardio days have essentially become 2k row for warm up then 20k cycle then a swim.

It seems to me like i should be hitting a tread mill though??

What are other people opinions? what type of cardio is best, bearing in mind that the goal is just overall fitness and lose a bit of fat?

Dovers

muboop1 wrote: »

What are other people opinions? what type of cardio is best, bearing in mind that the goal is just overall fitness and lose a bit of fat?

Try some interval training, short bursts of intense effort interspersed with active recovery. Great for fitness and fat loss. What machine you choose to use doesnt really matter as long as your giving it socks

muboop1

Dovers wrote: »

Try some interval training, short bursts of intense effort interspersed with active recovery. Great for fitness and fat loss. What machine you choose to use doesnt really matter as long as your giving it socks

I think i was doing that,
The rowing machine was a full out sprint.

The 20k cycle i had been doing 2.5k lvl 10, 1k lvl 7, 2k lvl 10, 1k lvl 7 until i got to 10k, then repeated the cycle.

It takes alot out of me, about 600+ calories are burned, and average power tends to be about 150-160 wats or kwatts... can't remember the units used.

Would that be sufficient or throw some running with sprints now and then into the mix?

Dovers

muboop1 wrote: »

I think i was doing that,
The rowing machine was a full out sprint.

The 20k cycle i had been doing 2.5k lvl 10, 1k lvl 7, 2k lvl 10, 1k lvl 7 until i got to 10k, then repeated the cycle.

It takes alot out of me, about 600+ calories are burned, and average power tends to be about 150-160 wats or kwatts... can't remember the units used.

Would that be sufficient or throw some running with sprints now and then into the mix?

Well id take what the machine says with a pinch of salt to be honest these calories burned indicators are not really accurate. Sprints are good if you want to vary it a bit, I do sprint work I find its a great workout. Once youve got a decent base of fitness intervals as described will work for you. Perhaps try decrease recovery time and increase the intensity of your work intervals to progress things