[tuna-tyme]

Endurance vs Intense Cardio and weight loss??

I don't compete in anything so I'm not trying be fresh in the last round of a fight or I'm not trying place in a marathon or anything. Naturally I want stamina and strength results but I'm really just trying to drop and keep off a bit of weight.

What's your experiences been with long distance low intensity running/cardio vs. Short Intense Cardio work outs? Depending on how motivated I am that particular day, I can jog 5-10 miles at a steady pace relatively easily….not exactly easily, but I don't feel like I'm going to have a heart attack aftwards or anything.

I've never had an "Intense" Cardio routine….besides what I experienced playing football in highschool….ie running sprints and stadiums and such. I wouldn't necessarily call that a routine either….it was more like punishment ;o). And that was a long time ago.

Could I ask some of you to perhaps give "real world" examples/experiences of your "short intense cardio workout routines"??

On a side note….I apologize if "short intense cardio" is the wrong terminology….I'm reading up on "HIIT" as we speak, but still haven't figured out if that's the proper terminology for what I'm asking either.

Thanx

[sambo fighter]

I used to do a drill where I would

sprint 100m then take a 60 sec break twice
spirint 80m then take a 50 sec break twice
sprint 60m then take a 40 sec break twice
sprint 40m then take a 10 sec break four times

It was a good workout, but I didnt stick with it because it made me so damn sore.

[mahalo]

for my marathon training, i incorporate HIIT once a week first thing in the morning. this way you'll maximize fat/weight loss.

basically, i would sprint for 20 secs, then rest for 10 seconds (that's one "rep"). start with 8 reps(4 minutes) and work your way up.

[Sonny]

Here is a GREAT quote by Eric Cressey that answer's your question.

"High-intensity interval training (HIIT) is great for fat loss and anaerobic conditioning. Low-intensity aerobic exercise (less than 70% of max heart rate) is also excellent for fat loss and active recovery. Aerobic exercise in the zone between these two ends of the spectrum is only good for making you small and weak — and causing runner's diarrhea."

[WAREAGLE]

Mine is very simple:
I sprint outdoors (treadmill isn't fast enough w/o incline)or if it's raining/snowing I use the eliptical machine set at resistance level of 10 and an incline of 7 :

My work to rest ratio varies between 1:2(20 sec sprint/40 sec active rest)or 1:1(30 sec sprint/30 sec active rest) you can play w/ that as much as you want.

I cycle my sprint workouts starting with 5 intervals of 1:2 work to rest ratio, three times a week i add an extra interval every third workout.

so right now my cardio looks like this: 5 min warmup, 5 sprint Intervals, 5 min cooldown.

add an interval every third workout, don't do more than 15 min of intervals.

short but intensely more effective than long distance cardio for fat burning.

[tuna-tyme]

Thanx a lot for the info. I've been meaning to give a routine a shot....just didn't know exactly how to go about it.....and didn't know if it actually worked. I'm starting tonight!

The most covenient place for me to start right now is on the treadmill at the gym. I know its not as good as running out doors on a track or football field...Should I incorporate an incline to increase intensity??

[WAREAGLE]

Dpends on what you call a sprint. My sprint is faster than the 12 mph on the treadmill, which is why I incorporate the Incline.

Try 30 sec sprint at 10, if thats too easy keep going faster on the next one until you find the speed that resembles a high intensity burst, and keep the incline at about 2 to simulate the resistance of moving your body. If a 30 sec sprint at 12 mph and 2.0 incline is too easy, raise the incline a bit more until you find the setting that is right for you.

hope that helps

[frettish]

Both are good, and both build different parts of your cardio.

I'd try to do at least 5 days per week. 2 HIIT, 2 Long/Slow, and 1 Run. (IE, 6 miles @ 7.5MPH)

The run will put you in that "in between" heart rate zone, but I still feel that type of workout has it's place and I see benefits from doing it. Just keep running faster and keep running longer.