I forgot to mention, that regular cardio exercise reduces the risk of blood clots -simply by moving around you are reducing the risk of clotting. Heart attacks and strokes are mainly caused by blood clots. Cardio helps keep the blood circulating and gives more 02 to the blood.
I do cardio almost every day- including walking, bike riding, swimming, and light jogging, etc. My BP which used to be pretty high, is now averaging 115/65. My resting heart rate is down in the low 50s. My cholesterol has gone down also. All this has happened since I started doing exercise about 1 hr a day, 5 days a week. I dont think my risk for heart attack/stroke are high based on those numbers.
Also Body Buillders loathe Cardio - they fear loss of Muscle Mass and definition. The only time they embrace it is when competitions near and they need to cut weight and try and bring out as much definition and striations as possible. Alot of Body Builders I know couldnt out run a child on a tricycle. This routine is for people who Body Build and want a little bit of extra Cardio - hardly a one stop solution for Cardio. Endurance is what you need.
Marathons and long runs build endurance. Cardio Vascular endurance is probably the most important factor in terms of a healthy heart and brain as you get older - past 35 or so. If you eat healthy and have low cholesterol and combine that with high endurance, you will live a high quality of life. Sprinting like he does - helps increase burst speed. There is nothing wrong with running long distances. It is ridiculous to say that training for long running is going to kill you lol
@lairdriver You took the words right out of my mouth, I don't do long distance running but I sprint and jog back and fourth in training in between weight exercises. When i was watching this, i was thinking of all those marathon runners who run like 130 miles per week such as paula radcliffe. So i think it's fare to say she'll be gone before me, Lol!!!
I don't consider myself a runner by any means but I can keep that thing at 8mph for 8 minutes. (I can just about run a level mile in 7 min). I'm 160lb and 5' 5 so a heavier body (especially with shorter legs) is harder to make run fast. I do much better at cycling.
40-50 minutes of cardio doesn't downsize the heart!! High intensity cardio will improve capability more quickly though.
I've read articles about some evidence scarring of the heart tissue in some long term intense training of multiple marathon athletes, but these people are doing hours and hours of running for years!!
doing interval running after your workout doesn't make any sense, cos you've already been doing interval training with weights, you have already created the effect that ripples for a few hours, and burns extra calories, i would do it at least 3to4hs before or after your weights training...
Science has shown that interval training can be very effective for increasing cardio compacity, but sustained moderate intensity will not harm people's hearts.
Also, it's common knowledge that cardio should precede weight lifting (contrary to what he says in this video).
Regarding the caveman claim: what creature can man outsprint to save his life? Cavemen ran long, moderate-intensity miles, we can't outsprint anything that wants to eat us.
@totalhealth4life PCG-1alpha is a gene which increases endurance capacity and is expressed by kinases produced during long-duration moderate intensity or high-intensity interval cardio training. mTORC1 is a complex which is essential for muscle growth but is blocked by PCG-1alpha. Weight lifting performance may decrease if cardio is done before but if adapation is the goal then performance can and should be sacrificed during training.
@totalhealth4life If it works for you, that's great. But you're probably exercising at an elite level that most people can't manage, and so the general advice should be based on the science that studies the general population, not your personal anecdote. Although, I don't really care if you're not getting the most out of your workout because of this, I'm much more concerned that you're telling people a lie regarding the health benefits of cardio.
@totalhealth4life If you think about it, cavemen wouldn't build muscle after having to run away from something. The body halts muscle buliding, which is calorically expensive, to support the fight-or-flight (flight) response. No matter the reason for running, it's just not metabolically possible to sustain both of those energy-expensive tasks in the body. Cardio *will* halt or at least lessen muscle development if it follows weight lifting.
This is the best way to stay healthy and lose water weight faster than walking/jogging for an hour killing yourself seeing very little result. If you don't have a treadmill, just run on the spot
for 2-5 min intervals x3 sets and for higher fat burn pretend your skipping with rope.
I have first started doing cardio in August. I'ts now the last day's of December (2011). And I have droped a ton of weight. This is the fist time I have heard that cardio it's acctualy bad for your heart. ..SOMEONE PLEASE TELL ME THIS IS NOT TRUE!...anyone..
@phenobarbitalmv75 Cardio is not bad for you. As someone else pointed out, we'd see marathoners dropping dead from heart attacks all over the place. People who train with moderate-intensity long-duration cardio will decrease their disease and cancer risks. (Interval training is great too, especially if you're low on time and can push yourself to high speeds.)
I want to thank the people who have benefited from using this technique and have felt its benefits. Thanks for the positive comments. It's not MY discovery. My information is from several of the most intelligent, unbiased, health & fitness gurus out there and is based on science. There will always be haters who make ignorant, one sentence, moronic, idiotic, negative remarks. They tell us all more about themselves with these comments. Unhappy, insecure people. It means I'm doing something right!
@totalhealth4life dude dorian yates a mr. olympia does low moderate cardio for 30 minutes a day. his heart rate doesnt go above 120 or he says it will burn muscle. i tried hit training didn't work for me as compared to 45 minutes on a treadmill at a steady pace. hey everyones metoblism is different. don't give this crap on heart problems from any type of cardio.
@cichmugs Bodybuilders put tons of junk in their bodies. They aren't models of health if you don't know this. When you run long distances, your body reacts to the “injury” you’re inflicting on it – running – with an adaptive emergency-repair response. Your adrenal glands and brain produce the stress hormones cortisol and vasopressin. Your damaged muscles churn out cytokines, which trigger inflammation throughout your body. Even your heart gets damaged.
@totalhealth4life marathon runner would be dropping dead of heart attacks everyday if this was the case. overstressing the heart probably can enlarge the heart. lifting heavy weights can damage the heart. cardio is cardio. i respect your opinion. any thing that over stresses the heart can damage it period.
@cichmugs This happens because routinely forcing your body to perform the same continuous cardiovascular challenge, by repeating the same movement, at the same rate, thousands of times over, without variation, without rest, is unnatural.
ok dumbasses quick common sense..... you are trying to increase your endurance what do you think works better bursting through your weak points and keeping high intensity or spending time jogging for an hour to get half the results.... your body builds itself by the need to compensate for where it struggles... if you are always pushing yourself hard your body will respond in kind instead of doing the same shit over and over. WHy do you think people can train endurance with kettle bells???
When I started doing HIIT (1 minute hard run, 1 minute slow walk for 20 min a session) I've lost more weight in 2 months than I did in 6 months of steady state cardio.
The important thing is that HIIT creates a very nice afterburn effect which keeps you burning fat long after your workout. That, for me, is where the difference comes in.
Everyone has there own opinions on what the best way is. I am doing this type of HIIT and it helps. Thank you for your videos and advice. I am always open to learning new and improved ways to reach my goals.
@joimko2 You are ignorant my friend, but that's ok cause most people are. When you are running a marathon your body doesn't know the difference between that and if you just got hit by a truck. Man wasn't meant to run 20 miles..... man was meant to run short intense bursts of speed......you are living in a cave.....get out and read.
@totalhealth4life Totally correct!! Man was designed to sprint. It's believed that is humans have a larger degree of thick white twitch muscle fibers exist within the legs/hips.
@totalhealth4life Keep telling em' like it is....is all you can do. God I come first from a boxing background. Man-n-n-n the miles we put in back in the day. They were just starting to develop versions of HIIT running routines for boxers back in 88'. Now ALL boxers and mma guys do HIIT. Joimko2,...you wanna put those endless miles in day after day......lol....be-my-frickin'-guest! Been there, done that, and ain't goin' back to it.
@2525jay2525 The problem is that he is talking rubish! By the way his sprint speed looks like my jog speed. What do you expect from a big guy like that! I admire his muscularity but he should stick to what he is good at.
the only reason a 10 would be fast is because you arent running correctly, which is why you need to learn how to run. That is why people run for such lengths of time, to learn how to breathe and run correctly at the same time.
I spent most of the 80's as an amatuer and (for a short while)...professional boxer. We trained LONG back then. The idea of training shorter but more intensly...particularly on roadwork didn't start coming along until the late 80's-early 90's.There were always those guys who skipped lots of training,...but fought often. They somehow over time developed the needed stamina to compete..and win. How did they do it? The answer: they "fought their way into shape." Sound familiar? That's HIIT training.
@dangelo003 yes since I was 52 as I had my blood tested and found my free testosterone was very very low. I have been using the cream to maintain healthy levels to avoid disease and maintain energy, fat burning and muscle building. MOST men over 49 are low in testosterone as it declines with age. Managing your hormones is one of the keys to maintaining overall health.
@totalhealth4life okay. I completely understand your answer. I was just asking because a lot of old guys at my gym are using that topical test stuff and selling it to younger guys lolol so if you use the test cream you can't reach above normal levels of test? because it seems like a lot of these guys are abusing TRT.
This guy lives in Vegas but would rather do his cardio (HIIT) INDOORS on a treadmill! Give me a break! How 'bout you do some REAL cardio and hit a football field(sprints) or bike on the road? On a treadmill "the ground" moves for you!
@TheAtomicDon True! Windsprints done on natural ground are more taxing to the muscles and probably burns more calories for the buck then the treadmill. I think there's a certain amount of enjoyment you miss when you train on a treadmill. I can only walk on a treadmill for about 20 minutes before I'm bored. Outside walking the foothills I can walk for hours. That said,..you do still get a good workout from a treadmill if you use it properly.
@TheAtomicDon hermmm, I agry that this guy does not know what he is talking about. His video title is coplete ignorance/lie. Now that said, you statment about treadmill is wrong: I do a bit of weight, I love it but I am mostly a runner with more that decent PB, my best ever times were when I was training indoor and I always went significanly faster outside than on the treadmill. Same for many of my peers. ok certain things feel easier on a treadmill but others make harder than outside.
@joimko2 I've said it once and I'll say it again! Rico here knows nothing about the 3 energy systems of the body. He knows how to lift, take supplements(many) and eat like a caveman! He thinks there are only 2 ways to run! I don't do marathons. If you want to OVERTRAIN, run a marathon! I'm not talking about that. How about a 5K? Could he do that? Doubt it. His muscles require too much oxygen and he'd gas out. If it's shitty outside, Treadmill is fine. BUT running outside is ALWAYS harder!
But it's only through that risk that you build your cardiovascular system and strengthen your heart over time! So think about that. How many of the 48,000 views here are actually doing the workout(Medium Intensity) that he's condemning?
@TheAtomicDon Millions are doing it wrong.....doesn't make it right. LOL I see all the zombies every day at my gym, doing that boring longass cardio medium walk..........GIVE ME A BREAK. Anyone who thinks thats gonna change their health to any great degree is ignorant. These same people have been doing it in my gym for years and their bodies have NEVER changed. Yea I dont know shit. Guess my health and body came by accident.
@totalhealth Was just reading some very good research done by the University of Nebraska (Lincoln and Omaha) that was published in the Journal of Strength and Conditioning Research. Not only does the research suggest that interval (HIIT) training is superior, they suggest that shorter intevals and rest times ( 30 seconds hard X 30 seconds rest) is actually better then longer interval training like 2-3 minute hard X 2-3 minute rest. I tend to vary my interval times.90 sec longest 20 sec shortest.
@brushfour44 My sprints are shorter as you say........I do 40 yd sprints outside and walk back and do it again, etc. It's good to change it up......thanks for the info!
@totalhealth4life I tend to use the Schwinn Airdyne. I like the Arm and Leg action. I can see the level of intensity I'm really at and journal it. I try to push the envelope and better my interval PB's if I can. I think I might get rid of the 90 second inteveral stuff,..and move it all down below 1 min. That means I'll be doing 20 sec intervals one month, 40 sec intervals the next month, 60 sec intevals the month after that....and then back again to the 20 sec stuff.
Also TRUE! Gyms of full of people who use the cardio machines endlessly. They are there all year long yet their physiques never seem to change. They do the same workout, they watch the same television shows, same level of intensity. I don't know what keeps them movtivated. You can't do the same thing over and over and yet somehow expect different results. To believe so amounts to insanity.
@totalhealth4life I had NO IDEA, "bro"!!!! No shit. You're missing the whole point. If you think that those people are going to go from that to HIIT you've got half a brain! you're an old man set in his ways. I'm not going to change your mind. Goodbye.
@TheAtomicDon I learn new things every day and revise my health regimen. I've been studying health and fitness since you were 7 years old. I get it........no one should gravitate to better ways of fitness. Another astute thought from you. Now THAT is an "old" way of thinking. I'm 57 but probably younger than you biologically. I'll pass on your eat shitty diet to everyone. LOL
@TonyIshmeal1981 Just because he's ripped, watches his diet and does HIIT doesn't mean he knows what he's talking about as far as cardiovascular conditioning is concerned. He wouldn't do well at a 100m or 200m dash, for example! He's good for 10 to 15 sec at a MAX of 13.5mph and that's it. He's not conditioned for it. He would be able to out lift me and you for sure but he's very narrow minded when it comes to the many variables of cardio.
@TheAtomicDon HIIT is the best way to get a strong heart and strong lungs. OBVIOUSLY I can't talk and sprint the fastest I can for the video........I do 13.5 sprints which is pretty fast when I do them. The video is to get the general point across. Obviously YOU have missed the whole point. Everyone has their own speeds as far as what is fast for them..........relax bro
@totalhealth4life I haven't missed anything. I just disagree with you on A LOT! I do agree that HIIT is great for you but it isn't the be all, end all. Extremely overweight people for example can't really do it. Out of shape people can't do it. You're very muscular. Your cardio is probably not very good, overall. One hour a week ain't shit, I don't care WHAT you're doing. You probably run out of gas very quickly. I don't appreciate your misinformation is all. I'm plenty relaxed, RHR is under 50.
@TheAtomicDon I dont gas quickly Holmes. My RHR is low 50s at 57 years old. My lung power is great and my heart beat goes down 35 bpm in the first minute after HIIT, which is the sign of a well conditioned heart. Once again people progress at their own pace and speed, even if it means a fast walk for overweight people. Duh!
@totalhealth4life Right, but god forbid if they go for a 40 minute walk because that doesn't do a damn thing and makes them more susceptible to have a heart attack!
Also generally speaking, everyone is different. My Medium intensity is different then let's say, yours or his or the guy down the block. I COMFORTABLY ride at 18mph! For a lot of people that's very difficult. I've got to run @ 7 minute miles to really push myself and work but for others that's a piece of cake! This whole video is very narrow minded and lacking depth of concept.
@TheAtomic Atomic, you say your cardio is "Medium intensity." You mentioned that you ride your bike at quite an intense pace. With biking of course there are some coasting points followed by increased intensity points only to slow down a bit...and then pick up again. Your workout sounds like a HITT program. A guy at out gym runs on the treadmill for about an hour every other day at the same pace. Continually doing that is not the best for performance, bodyfat, lean tissue, and probably heart.
@brushfour44 I'm saying it's important to MIX IT UP! I go light some days, medium others but usually I go hard! To sit on your ass and do NOTHING I would say is the worst! That's what this vid should say! "Be a couch potato and risk a Heart Attack!" The heart is a muscle that needs to be worked. if it isn't worked it atrophies. ANY cardio is better than NO cardio! So I guess we disagree. Continually doing ANY exercise at the same pace is probably not a good idea and would become quite boring.
@TheAtomicDon Continual medium intensity cardio would still burn fat. The other points that you make, I'm uncertain on. But to scar the heart and shrink your lungs? That sounds ridiculous!
@TheAtomicDon Atomic, when you train LONG, the intensity must come down to a medium level. The new push is not how much cardio you do, but how well you do it; the quality. Over the last 40 years and up until the last 10 for sure, the directlon the health and fitness industry has taken the general public is toward a higher and higher VOLUME approach. " More is better " they said. Over the last 10 years that approach has been under scrutiny. " Less but harder " is the new approach.
@brushfour44 But what about swimmers? Or professional cyclists? They train LONG and hard and outlive the general population! Professional cyclists out live everyone else by an 18% margin! They train 4 or 5 hours a day and sleep 10 hours a night! Olympic style swimmers swim for miles and miles and are very aerobically fit! I would bet that Jack LaLanne over trained from time to time and he lived until 96! He did incredible feats well into his 70's! There's more to cardio than what this guy says!
@TheAtomic I don't think it's really "what this guys says" Atomic, it's really becoming the general rule in regards to all fitness training.Iron lifting has also moved from the super-high volume of the Arnold-Pumping Iron days, to more of a HIT approach. Probably the original HIIT athlete was Roger Bannister. Bannister trained very infrequently...which then allowed him to go harder per workout. He developed a very powerful cardiovascular system. He was the first man to break the 4 min mile!
@brushfour44 I understand all of that. But how many of the over 48,000 views here are training AT ALL? How many of those people are overweight or out of shape? I would guess that most people watching this are unable to do any sprinting or HIIT. How about eating less and taking a walk? Or light jog? But instead its, " Your Cardio Is Killing You!" It's just a bad message that I can see turn a lot of people off. If they think it's bad for them they won't do it! You put your heart at risk w/ cardio.
@TheAtomic Okay the title might be a little over-dramatic. He's of course speaking to the cardio Volume maniacs.Just about every triathlon now I hear about someone dying. My friends dad was a huge runner back in the 70's-90's. I'd work at a gas station and everyday he'd come flying by at 4:00 pm. or so. He'd run the Boston Marathon every year as well. I do my walks along he lake where he used to run. About everytime I walk thru Bowman woods I think about him. That's where they found his body.
@TheAtomic What most experts have found is that the benefits from exercise increase only to a certain point.Beyond that certain point, exercise (overtraining or doing endless volumes of work), becomes an equation of diminishing returns. Life expectantcy and prevention of major illnesses (cancer) becomes diminished until the health profile of the ultra-marathon running-triathlete and couch potato almost become the same.Many times the couch potato outlives the marathoner.They're simply asking why?
@brushfour44 But that's not what Rico "not suave" here is saying in this video. I agree to a point that less is more. BUT you will never, EVER reach a cardio high doing HIIT only. At least for me, it's not possible. Marathoners do TOO MUCH! We are all in agreement. But there is a middle ground. 2 years ago I rode 50 miles for the first time. After 20+ miles my breathing slowed, I got into an incredible rhythm, I could talk normally but I was riding at 22mph EASILY! What about that?
@TheAtomicDon I went 30 minutes at that pace. Do you honestly think that it did me bad? You've got to work up to that point. It took hours and hours(year and a half) of riding to reach that high! Rico is saying that most people are doing cardio incorrectly. At medium level. I say that he's wrong! They do it LESS THAN medium intensity because most people will never reach that level of fitness! Most people do not experience being uncomfortable. Going at medium pace for an hour is uncomfortable!
Mixing it up is most important. If I ran with this guy, my superior cardio would shine through! He's a muscle head and most muscle head's are mostly worried about how much shit they put into their bodies, good and bad. This guy only does HIIT. Most people don't do that. They also don't go long. It's too hard! It's probably half an hour tops. 60% of the pop. is overweight. 90% are out of shape. Statistics show that people are not doing ENOUGH! some days I'm not feeling it, So I go light.
@TheAtomicDon Other days, medium pace, maybe longer. Than I go HARD for 30 minutes other days. Variety is key not HIIT! It's just part of the equation.
@TheAtomic LaLane was mainly an iron athlete who also did gymnastic strength movements. For cardio he mainly focused on Swimming. I watched a LaLane workout that he did in 2005. He trained for swimming by standing in a shallow pool and swinging gallon jugs that were full of lead or sand. The workout he was doing seemed very intense...yet probably less than 25 minutes in duration. Speed skaters today train in the HIIT fashion. I think LaLane would do his Catalina swim every 5 years on his b-day.
@brushfour44 Wrong, the heart will gain volume on long moderate exercise. The best example is the case of cyclyst. Amazingly efficient heart, well developed etc... Typical high level cyclist will have HR at 40 when resting because there heart pump so much blood per beat! Reg performance, yes to be fat you need interval, but this should be only a limited percentage of your training volume because it is so intense. Reg body fat whatever, overall the more u burn the better.
The effects of walking are cumulative. Walking will burn anywhere from 250 - 300 calories per hour depending on your weight and speed of the walk. I burn about 1400 calories per week walking. Walk 4 hours per week for the next 10 weeks and watch how lean your waist will get. You'll be stunned. Walking speeds muscle recovery and helps with digestion and getting your bodies natural appetite mechanism under control. It does all this without further taxing your muscles to any large degree.
I Don't agree with doing cardio first thing in the am. on empty stomach. I know people who do this and I don't see them being any leaner than anyone else. I've found no research to back this up. I did cardio first thing in the am. for 6 weeks and under-performed in all workouts. You want to burn carbs during cardio. Carbs are a better fuel source (ATP) production. Some research suggests trying to burn fat only during cardio trains your body to store more fat in anticipation of upcoming workouts.
@brushfour44 You DONT do a workout following cardio............of course you wont perform well! Morning cardio is to burn fat........your metabolism is ramped up for 4 hours afterwards. You do HIIT AFTER weights but long fat burning cardio on its own or in the morn
@total No I meant I underperformed in my Cardio workouts. I don't do weight workouts and cardio workouts on the same day. I journal my HIIT cardio interval times (level of intensity and duration), and was not able to hit or maintain same high level of intensity and times when I attempted cardio first thing in the morning on an empty stomach. You come to the workout not having eaten anything in 8-10 hours and blood sugar is low. I just don't believe the empty stomach approach burns more calories.
@brushfour44 it burns more fat not more calories.........when there is no glycogen reserves the body uses fat for energy......if you eat breakfast then do cardio you are wasting your time as you will be using the carbs you ate for energy and not burning fat for the first 20 min or so
@totalhealth4life Yes the ratio of fat burned is higher when training on empty, but that comes at a cost I'm not sure I'm willing to pay. It hurts performance in a big way, and over time that performance reduction is going to show itself I believe. Also, and this may be personal, but cardio goes from being an enjoyable challenge, to a dizzy, uncomfortable, weak-kneed, light-headed ordeal one must survive their way though.. And lastly - ( continued ).
@total (continued) - and lastly, the result of training on empty has been shown to increase blood proteins.Meaning at some point during the activity your body starts creating glucose from not from fat, but from lean muscle tissue (amino acids), so the body and brain can function..and fat can continually be burned; fat can only be burned in the presents of glucose. I just don't think the sacrifice in lean tissue over time, along with the uncomfortable experience cardio now becomes, is worth it.
If you pick up any Running/Triathlon magazine, you'll almost always find an article about competitors who have survived cancer, are currently battling cancer, or have succumbed to cancer. Lance Armstrong is a cancer survivor. It's better to do cardio like a sprinter,..then a long distance runner. Fat loss is better from HIIT as well. HIIT develops the cardiovascular system better and makes your body a more efficient fat burner 24/7. LSD over time will be HUGELY detrimental to lean muscle mass.
Agreed! Hip replacements, knee replacements, and so forth are on the rise. Doctors attibute a lot of this to the endless running fad of the 70's-80's, not to mention all the other overtraining modalities people over-invested time in. On the other end is probably also added weight people are carrying around from the rise in obesity due to poor unhealthy lifestyles; too many calories daily, too much sitting, ect.
I don't think the guy above is knocking WALKING. And frankly you do have a point when you're asking, what is the difference between LSD WALKING,..and LSD RUNNING and other cardio like that?And to that I have to say I don't really know? I do know that they are different. I'm guessing the intensity pushed over time and the strain on the muscles and keeping the heart pumping at that level for that long a period of time.But yes I do a combo of 2 short/hard HIIT session per week with 5 hours WALKING.
I used to do 24-32 minute HIIT workout once per week, with a lighter and shorter workout later in the week.(That includes a 5 min warm up and 5 min cool down)..so it's quite short. I've since shortened it and changed it up again..but it still reflects a HIIT profile. I walk 4-5 hours per week. Walking does not elevate the heartrate much and is strictly aerobic in nature. I don't WALK to improve cardio function, I simply do it for added weekly calorie and hopefully fat burn if I'm in cal deficit.
Hey Atomic, how are you?!! Nice seeing your posts again. I'm not sure if we're in agreement here or not; but I do like this video.I've been doing HIIT since 1997 and wouldn't go back to anything else. HIIT simply out performs any other kind of cardio in quality as it relates to strengthening both your aerobic and anaerobic energy systems.The best research shows that LSD (Long Sustained Distance) athletes suffer a certain amount of scarring of the heart tissue and possibly reduced heart capacity.
@brushfour44 I'm not saying that's he wrong about HIIT. That's all well and good. BUT he's condemning just straight up aerobics! He's totally skipping over one of the human energy systems! Marathoners have a shortened life span, as I stated below. Too much impact on the human body, I know. But how about professional cyclists? They ride 4 or 5 hours a day! And they outlive Joe blow by 18%! This vid is very narrow, that's all. There's more to cardio than running on a fucking treadmill!
This guy will outlive everyone of us. He's 56. Look at this guy. If he impregnated a women right now. It would be a ripped baby and he'd still would outlive the baby as well.
@TheStealthProps Thanks my friend. My body is a direct result of my regimen of weightlifting, HIIT, NUTRITION and supplementation. I'm looking to find a place where I can sprint bleachers....a real great form of HIIT. Send me your email and ill send you a great ebook on it
The girl next to him has better form and is doing a better cardiovascular workout. This guy runs like a robot. You have to relax, arms in front, half fisted up and down near the center of your chest, slight lean forward with the correct rotation of your legs. Use of your quads(biggest muscle of the body) burns calories!
@totalhealth4life Okay. Basically, Short bursts (sprinting), Anaerobic (LIFTING) and Aerobic (longer duration). Marathoners have a shortened life span. But telling people that there "Medium Cardio" is going to give them a Heart Attack is absurd. There are advantages to sprinting but to reach peak Cardiovascular condition you need to do cardio for longer periods of time! Do you think Cadel Evans cycles for 10 minutes a day?
@TheAtomicDon So yeah. You're a little off. Do some more reading up or you OR your clients will never reach peak cardio. There's nothing like a cardio high and you can't do it sprinting! Professional Cyclists do INSANE cardio and they outlive regular joes!
@TheAtomicDon I do research every day...........people that do marathons and run for long periods of time have lots of heart problems like scarring.......besides the knee, back and joint problems they experience
They also are skinny, sickly looking that lose the many positive health benefits of lean muscle mass
@TheAtomicDon I don't think you know what you're talking about, "bro". I tend to trust a man, among many men, who actually have results and are preaching their believes as opposed to a guy on youtube claiming science without even giving reference. Which study do you refer?
@bungfizz There's a guy named Covert Bailey who's written a few books and has a Master's Degree in Biochemistry. I'm gonna guess and say he would know a thing or 3 about the human body! And thinking about it some more "bro", our friend here is wrong. Most people probably follow a boring routine of light to just under medium intensity as far as their cardio workout goes. Most people don't push themselves. That's all he's got right.
@TheAtomicDon I thank you for googling a name and reading a wikipedia article before returning. "Bro", I have friends with doctorates in biochemistry - this is irrelevant. The only message this particular video has given is that HIIT (high intensity interval training), proven to give better results in a shorter time with less risk, is simply the better way to go. That is the bottom line. To say otherwise is just playing the fool. There are repercussions to everything in life.
@TheAtomicDon@totalhealth4life Regardless of semantics; this man among other names, scooby1961 for example, has made many excellent FREE videos giving us in plain English the information we want and some of us need. If you think about it, this is just another form of charity. Thank you, totalhealth4life and all others alike, for taking time time out of your life to help people. Your generosity has not gone unseen.
@bungfizz Both this guy and Scooby MISINFORM people! Believe what you want but according to this guy if I walk 40 min. I'm not doing a damn thing and I'm putting myself at risk of a heart attack and shrunken lungs? WTF is that?! We're born walkers!! That's why our biggest muscle is in the leg! This guy needs to buy a clue!
@TheAtomicDon If this man was saying such things, I would never have replied to you in the first place. If that was so, I would too condemn this man. Mankind are walkers, we always have been walkers. We use to hunt down horses by chasing after them for so long that they would literally die of exhaustion. But that's a terribly vague assumption of you - I dare ask you quote this video where he said WALKING is bad. Medium intensity is a hastened job, he is condemning medium intensity cardio.
@The I'll check that out from 6:10. I think you're questioning of this for specifics is very good, but what we're mainly talking about here is Marathon training/Triathalon type training and competition. Prolonged steady-state cardio stress on the body.HIIT may not only be healthier for you, it may in fact (and I believe it is) superior for developing cardiovascular strength without so much continued and unrelenting stress on the heart muscle. Marathoners may in fact be overtraining their hearts.
@TheAtomicDon He's still referring to medium intensity, I don't think he's a particularly fast individual. He "runs" at 12 kmph. Do you think if you walk for 40 minutes you're really gonna see much results? You do the math, mate.
@bungfizz I think that you're young and you believe what some people tell you. When you actually start thinking for yourself THEN you'll know that I'm right. Cardio at any level does only good! Medium intensity cardio is better than nothing! His claim is absurd and is based on NOTHING! And I don't think that he's a particularly "fast" individual either but in a different way.
@bungfizz Walking is very healthy. There is even some very good research that has concluded that those who walk regularly and continually actually increase certain grey matter in the brain. Walking helps with blood circulation and controlling blood glucose/insulin levels. Walking burns calories without further taxing your muscles. Overtraining is a huge detriment to health and all the health benefits you get from keeping or increasing lean muscle mass.
@bungfizz That's funny. He actually doesn't have a Wiki page that I know of. I've known of him for a while and he really knows what he's talking about. He's been around the block a couple of times more than me or you. If you were to take someone doing HIIT and someone else doing longer interval training the HIIT trained athlete will see results faster but overall will have inferior cardio. I do all 3. I don't know what you or this guy does but I recommend you read "Smart Exercise" by Mr. Bailey.
I forgot to mention, that regular cardio exercise reduces the risk of blood clots -simply by moving around you are reducing the risk of clotting. Heart attacks and strokes are mainly caused by blood clots. Cardio helps keep the blood circulating and gives more 02 to the blood.
VASINGER 2 days ago
I do cardio almost every day- including walking, bike riding, swimming, and light jogging, etc. My BP which used to be pretty high, is now averaging 115/65. My resting heart rate is down in the low 50s. My cholesterol has gone down also. All this has happened since I started doing exercise about 1 hr a day, 5 days a week. I dont think my risk for heart attack/stroke are high based on those numbers.
VASINGER 2 days ago
man are you on steroids? im not trying 2 be rude or offend you but you are in awesome shape..
TheMatster123 1 week ago
Also Body Buillders loathe Cardio - they fear loss of Muscle Mass and definition. The only time they embrace it is when competitions near and they need to cut weight and try and bring out as much definition and striations as possible. Alot of Body Builders I know couldnt out run a child on a tricycle. This routine is for people who Body Build and want a little bit of extra Cardio - hardly a one stop solution for Cardio. Endurance is what you need.
lairdriver 1 week ago
Marathons and long runs build endurance. Cardio Vascular endurance is probably the most important factor in terms of a healthy heart and brain as you get older - past 35 or so. If you eat healthy and have low cholesterol and combine that with high endurance, you will live a high quality of life. Sprinting like he does - helps increase burst speed. There is nothing wrong with running long distances. It is ridiculous to say that training for long running is going to kill you lol
lairdriver 1 week ago
@lairdriver You took the words right out of my mouth, I don't do long distance running but I sprint and jog back and fourth in training in between weight exercises. When i was watching this, i was thinking of all those marathon runners who run like 130 miles per week such as paula radcliffe. So i think it's fare to say she'll be gone before me, Lol!!!
Under normal circumstances obviously.
TheRambomaster 5 days ago
not the greatest idea to film a video during an impending hurricane.
lairdriver 1 week ago
You think ancient humans just sat and watched TV when there were no sabretooth tigers to catch them?
TimpBizkit 1 week ago
I don't consider myself a runner by any means but I can keep that thing at 8mph for 8 minutes. (I can just about run a level mile in 7 min). I'm 160lb and 5' 5 so a heavier body (especially with shorter legs) is harder to make run fast. I do much better at cycling.
TimpBizkit 1 week ago
You are however right about the weights before cardio thing. After 20 minutes of 300 watt bike riding i was way below my max number of pressups!!
TimpBizkit 1 week ago
This has been flagged as spam show
40-50 minutes of cardio doesn't downsize the heart!! High intensity cardio will improve capability more quickly though.
I've read articles about some evidence scarring of the heart tissue in some long term intense training of multiple marathon athletes, but these people are doing hours and hours of running for years!!
TimpBizkit 1 week ago
doing interval running after your workout doesn't make any sense, cos you've already been doing interval training with weights, you have already created the effect that ripples for a few hours, and burns extra calories, i would do it at least 3to4hs before or after your weights training...
azt3c 2 weeks ago
ps i like the T Rex arms ya got there
Hopsinisthebest 2 weeks ago
I started doing 10 minutes high intesity cardio after every workout a couple of weeks ago and im seeing great results.
phatlip2 2 weeks ago
Science has shown that interval training can be very effective for increasing cardio compacity, but sustained moderate intensity will not harm people's hearts.
Also, it's common knowledge that cardio should precede weight lifting (contrary to what he says in this video).
Regarding the caveman claim: what creature can man outsprint to save his life? Cavemen ran long, moderate-intensity miles, we can't outsprint anything that wants to eat us.
Micseydel 2 weeks ago
@Micseydel Common knowledge is you don't waste your energy for weights doing cardio before weight training. Everyone knows this
totalhealth4life 2 weeks ago
@totalhealth4life PCG-1alpha is a gene which increases endurance capacity and is expressed by kinases produced during long-duration moderate intensity or high-intensity interval cardio training. mTORC1 is a complex which is essential for muscle growth but is blocked by PCG-1alpha. Weight lifting performance may decrease if cardio is done before but if adapation is the goal then performance can and should be sacrificed during training.
You have no science supporting your claims.
Micseydel 2 weeks ago
@Micseydel My body was created by my regimen. I'll stick with what I do. It seems to work very well
totalhealth4life 2 weeks ago
@totalhealth4life If it works for you, that's great. But you're probably exercising at an elite level that most people can't manage, and so the general advice should be based on the science that studies the general population, not your personal anecdote. Although, I don't really care if you're not getting the most out of your workout because of this, I'm much more concerned that you're telling people a lie regarding the health benefits of cardio.
Micseydel 2 weeks ago
@Micseydel SO you are calling Dr. Mercola, Dr. Al Sears liers. I think I"ll listen to them. Thanks
totalhealth4life 2 weeks ago
@totalhealth4life If you think about it, cavemen wouldn't build muscle after having to run away from something. The body halts muscle buliding, which is calorically expensive, to support the fight-or-flight (flight) response. No matter the reason for running, it's just not metabolically possible to sustain both of those energy-expensive tasks in the body. Cardio *will* halt or at least lessen muscle development if it follows weight lifting.
Micseydel 2 weeks ago
I always do interval training for my cardio but I do a slight incline as well .
opencurtin 2 weeks ago
You sir should have been swallowed....
TheTraxxas33 3 weeks ago
This is the best way to stay healthy and lose water weight faster than walking/jogging for an hour killing yourself seeing very little result. If you don't have a treadmill, just run on the spot
for 2-5 min intervals x3 sets and for higher fat burn pretend your skipping with rope.
aLinuxTV 3 weeks ago
this works.
NewJbruno 4 weeks ago
This works! did it in 2009.
NewJbruno 4 weeks ago
my ancestors were saber tooth tigers & i am offended
prtnst 4 weeks ago
I have first started doing cardio in August. I'ts now the last day's of December (2011). And I have droped a ton of weight. This is the fist time I have heard that cardio it's acctualy bad for your heart. ..SOMEONE PLEASE TELL ME THIS IS NOT TRUE!...anyone..
phenobarbitalmv75 1 month ago
@phenobarbitalmv75 Cardio is not bad for you. As someone else pointed out, we'd see marathoners dropping dead from heart attacks all over the place. People who train with moderate-intensity long-duration cardio will decrease their disease and cancer risks. (Interval training is great too, especially if you're low on time and can push yourself to high speeds.)
Micseydel 2 weeks ago
my gym sucks when i try n run that quick the belt catches or snags n jolts for a second and i almost fly forward
egahd 1 month ago
Geez...hating on low-intensity, moderate-intensity cardio done over an hour or more.
Sounds to me a LOT like the kind of physical labor our grandfathers did for pay...back before people got sedentary and heart attacks skyrocketed!
I expected a lifter to hate cardio (for being catabolic), but I never thought I'd hear it described a "bad for the heart."
Excessive belly fat+high stress+sedentary living is what kills hearts.
bcubed72 1 month ago
I love the sound of the wind, nice job!
hottaccord 1 month ago
Rico, I have said it once and will say it again, your advice is always superior to all of the other clowns who think they know nutrition and fitness.
jdura00 1 month ago
@jdura00 Thanks.....i get my info from the best guys out there!
totalhealth4life 1 month ago
I want to thank the people who have benefited from using this technique and have felt its benefits. Thanks for the positive comments. It's not MY discovery. My information is from several of the most intelligent, unbiased, health & fitness gurus out there and is based on science. There will always be haters who make ignorant, one sentence, moronic, idiotic, negative remarks. They tell us all more about themselves with these comments. Unhappy, insecure people. It means I'm doing something right!
totalhealth4life 1 month ago
@totalhealth4life dude dorian yates a mr. olympia does low moderate cardio for 30 minutes a day. his heart rate doesnt go above 120 or he says it will burn muscle. i tried hit training didn't work for me as compared to 45 minutes on a treadmill at a steady pace. hey everyones metoblism is different. don't give this crap on heart problems from any type of cardio.
cichmugs 1 month ago
@cichmugs Bodybuilders put tons of junk in their bodies. They aren't models of health if you don't know this. When you run long distances, your body reacts to the “injury” you’re inflicting on it – running – with an adaptive emergency-repair response. Your adrenal glands and brain produce the stress hormones cortisol and vasopressin. Your damaged muscles churn out cytokines, which trigger inflammation throughout your body. Even your heart gets damaged.
totalhealth4life 1 month ago 2
@totalhealth4life marathon runner would be dropping dead of heart attacks everyday if this was the case. overstressing the heart probably can enlarge the heart. lifting heavy weights can damage the heart. cardio is cardio. i respect your opinion. any thing that over stresses the heart can damage it period.
cichmugs 1 month ago
@cichmugs This happens because routinely forcing your body to perform the same continuous cardiovascular challenge, by repeating the same movement, at the same rate, thousands of times over, without variation, without rest, is unnatural.
totalhealth4life 1 month ago
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crankster87 1 month ago
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crankster87 1 month ago
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crankster87 1 month ago
is that golds gym san diego?
Redrocket14 1 month ago
ok dumbasses quick common sense..... you are trying to increase your endurance what do you think works better bursting through your weak points and keeping high intensity or spending time jogging for an hour to get half the results.... your body builds itself by the need to compensate for where it struggles... if you are always pushing yourself hard your body will respond in kind instead of doing the same shit over and over. WHy do you think people can train endurance with kettle bells???
cortwoodard 1 month ago
Subscribed... Great advice bro...
mikemck09 1 month ago
When I started doing HIIT (1 minute hard run, 1 minute slow walk for 20 min a session) I've lost more weight in 2 months than I did in 6 months of steady state cardio.
The important thing is that HIIT creates a very nice afterburn effect which keeps you burning fat long after your workout. That, for me, is where the difference comes in.
TheGuyCalledCarl 2 months ago
@TheGuyCalledCarl Amen brotha!
totalhealth4life 2 months ago
Everyone has there own opinions on what the best way is. I am doing this type of HIIT and it helps. Thank you for your videos and advice. I am always open to learning new and improved ways to reach my goals.
mchestnut1970 2 months ago
@mchestnut1970 You're very welcome........thanks!
totalhealth4life 2 months ago
I never heard something so stupid. This guy has no knowledge about what he is talking about. You should go to school and look at what research says!
joimko2 3 months ago 28
@joimko2 You are ignorant my friend, but that's ok cause most people are. When you are running a marathon your body doesn't know the difference between that and if you just got hit by a truck. Man wasn't meant to run 20 miles..... man was meant to run short intense bursts of speed......you are living in a cave.....get out and read.
totalhealth4life 3 months ago 2
@totalhealth4life Totally correct!! Man was designed to sprint. It's believed that is humans have a larger degree of thick white twitch muscle fibers exist within the legs/hips.
brushfour44 3 months ago
@brushfour44 Yea its pretty mainstream knowledge now. It's amazing to see people living in the past but that's why I do what I do....thanks bro
totalhealth4life 3 months ago
@totalhealth4life Keep telling em' like it is....is all you can do. God I come first from a boxing background. Man-n-n-n the miles we put in back in the day. They were just starting to develop versions of HIIT running routines for boxers back in 88'. Now ALL boxers and mma guys do HIIT. Joimko2,...you wanna put those endless miles in day after day......lol....be-my-frickin'-guest! Been there, done that, and ain't goin' back to it.
brushfour44 3 months ago 4
@joimko2 Why don't explain why instead of insulting the guy.
CoDisafishy 1 month ago
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joimko2 3 months ago
the proof is in the pudding - I'm going to try this - time effective too
maxINaus 3 months ago
@RexFuJesus Get a life hater...
stymie662 3 months ago
just what i needed to know, thanks very much. by the way your ripped!!! good job.
2525jay2525 3 months ago
@2525jay2525 The problem is that he is talking rubish! By the way his sprint speed looks like my jog speed. What do you expect from a big guy like that! I admire his muscularity but he should stick to what he is good at.
joimko2 3 months ago
@RexFuJesus I just saw your channel. Nuf said. Good luck!!! LOL
totalhealth4life 4 months ago
@RexFuJesus Judge not lest yee be judged. Try not to be ignorant my friend.
totalhealth4life 4 months ago
so, does long distance for a long time get you the most slim? or does this HIIT stuff get you the most slim?
11033066099 4 months ago
@11033066099 to each his own.....I do HIIT.
totalhealth4life 4 months ago
the only reason a 10 would be fast is because you arent running correctly, which is why you need to learn how to run. That is why people run for such lengths of time, to learn how to breathe and run correctly at the same time.
sarge727 5 months ago
10 speed really isnt very fast...
thats 10mph, or, a slightly brisk jog
sarge727 5 months ago
@sarge727 just for filiming...........i do for me, what is a full sprint at 13.5
totalhealth4life 5 months ago
@totalhealth4life oh, ok, makes more sense, thanks.
sarge727 5 months ago
is it good i do 10% incline and put it on 10 speed pretty sure thats the highest it can go
PBcontractKill3R 5 months ago
dude your a beast and im going to start doing this today ty
overkillfl 5 months ago
I spent most of the 80's as an amatuer and (for a short while)...professional boxer. We trained LONG back then. The idea of training shorter but more intensly...particularly on roadwork didn't start coming along until the late 80's-early 90's.There were always those guys who skipped lots of training,...but fought often. They somehow over time developed the needed stamina to compete..and win. How did they do it? The answer: they "fought their way into shape." Sound familiar? That's HIIT training.
brushfour44 5 months ago
@brushfour44 its a pleasure exchanging info with you
totalhealth4life 5 months ago
@totalhealth4life Thank you,...with you too!!
brushfour44 5 months ago
@totalhealth4life hey are you on that testosterone replacement therapy?
dangelo003 5 months ago
@dangelo003 yes since I was 52 as I had my blood tested and found my free testosterone was very very low. I have been using the cream to maintain healthy levels to avoid disease and maintain energy, fat burning and muscle building. MOST men over 49 are low in testosterone as it declines with age. Managing your hormones is one of the keys to maintaining overall health.
totalhealth4life 5 months ago
@totalhealth4life okay. I completely understand your answer. I was just asking because a lot of old guys at my gym are using that topical test stuff and selling it to younger guys lolol so if you use the test cream you can't reach above normal levels of test? because it seems like a lot of these guys are abusing TRT.
dangelo003 5 months ago
@dangelo003 Young guys don't need it. Their body is spitting out lots of testosterone.
totalhealth4life 5 months ago
This guy lives in Vegas but would rather do his cardio (HIIT) INDOORS on a treadmill! Give me a break! How 'bout you do some REAL cardio and hit a football field(sprints) or bike on the road? On a treadmill "the ground" moves for you!
TheAtomicDon 5 months ago
@TheAtomicDon True! Windsprints done on natural ground are more taxing to the muscles and probably burns more calories for the buck then the treadmill. I think there's a certain amount of enjoyment you miss when you train on a treadmill. I can only walk on a treadmill for about 20 minutes before I'm bored. Outside walking the foothills I can walk for hours. That said,..you do still get a good workout from a treadmill if you use it properly.
brushfour44 5 months ago
@brushfour44 doing anything outside in nature is better and fun and less boring.....of course.........not everyone has the time to do it like that.
totalhealth4life 5 months ago
@totalhealth4life True!
brushfour44 5 months ago
@TheAtomicDon damn you're a real hater aren't you? LOL
totalhealth4life 5 months ago
Respond to this video... who says I just do it here? wow
totalhealth4life 5 months ago
@TheAtomicDon hermmm, I agry that this guy does not know what he is talking about. His video title is coplete ignorance/lie. Now that said, you statment about treadmill is wrong: I do a bit of weight, I love it but I am mostly a runner with more that decent PB, my best ever times were when I was training indoor and I always went significanly faster outside than on the treadmill. Same for many of my peers. ok certain things feel easier on a treadmill but others make harder than outside.
joimko2 3 months ago
@joimko2 I've said it once and I'll say it again! Rico here knows nothing about the 3 energy systems of the body. He knows how to lift, take supplements(many) and eat like a caveman! He thinks there are only 2 ways to run! I don't do marathons. If you want to OVERTRAIN, run a marathon! I'm not talking about that. How about a 5K? Could he do that? Doubt it. His muscles require too much oxygen and he'd gas out. If it's shitty outside, Treadmill is fine. BUT running outside is ALWAYS harder!
TheAtomicDon 2 months ago 29
But it's only through that risk that you build your cardiovascular system and strengthen your heart over time! So think about that. How many of the 48,000 views here are actually doing the workout(Medium Intensity) that he's condemning?
TheAtomicDon 5 months ago
@TheAtomicDon Millions are doing it wrong.....doesn't make it right. LOL I see all the zombies every day at my gym, doing that boring longass cardio medium walk..........GIVE ME A BREAK. Anyone who thinks thats gonna change their health to any great degree is ignorant. These same people have been doing it in my gym for years and their bodies have NEVER changed. Yea I dont know shit. Guess my health and body came by accident.
totalhealth4life 5 months ago
@totalhealth Was just reading some very good research done by the University of Nebraska (Lincoln and Omaha) that was published in the Journal of Strength and Conditioning Research. Not only does the research suggest that interval (HIIT) training is superior, they suggest that shorter intevals and rest times ( 30 seconds hard X 30 seconds rest) is actually better then longer interval training like 2-3 minute hard X 2-3 minute rest. I tend to vary my interval times.90 sec longest 20 sec shortest.
brushfour44 5 months ago
@brushfour44 My sprints are shorter as you say........I do 40 yd sprints outside and walk back and do it again, etc. It's good to change it up......thanks for the info!
totalhealth4life 5 months ago
@totalhealth4life I tend to use the Schwinn Airdyne. I like the Arm and Leg action. I can see the level of intensity I'm really at and journal it. I try to push the envelope and better my interval PB's if I can. I think I might get rid of the 90 second inteveral stuff,..and move it all down below 1 min. That means I'll be doing 20 sec intervals one month, 40 sec intervals the next month, 60 sec intevals the month after that....and then back again to the 20 sec stuff.
brushfour44 5 months ago
Also TRUE! Gyms of full of people who use the cardio machines endlessly. They are there all year long yet their physiques never seem to change. They do the same workout, they watch the same television shows, same level of intensity. I don't know what keeps them movtivated. You can't do the same thing over and over and yet somehow expect different results. To believe so amounts to insanity.
brushfour44 5 months ago
@brushfour44 Ha. Exactly bro
totalhealth4life 5 months ago
@totalhealth4life I had NO IDEA, "bro"!!!! No shit. You're missing the whole point. If you think that those people are going to go from that to HIIT you've got half a brain! you're an old man set in his ways. I'm not going to change your mind. Goodbye.
TheAtomicDon 5 months ago
@TheAtomicDon I learn new things every day and revise my health regimen. I've been studying health and fitness since you were 7 years old. I get it........no one should gravitate to better ways of fitness. Another astute thought from you. Now THAT is an "old" way of thinking. I'm 57 but probably younger than you biologically. I'll pass on your eat shitty diet to everyone. LOL
totalhealth4life 5 months ago
just look at this guy listen him must know his shit he is ripped he is right and you get more done wit hiit
TonyIshmeal1981 5 months ago
@TonyIshmeal1981 Just because he's ripped, watches his diet and does HIIT doesn't mean he knows what he's talking about as far as cardiovascular conditioning is concerned. He wouldn't do well at a 100m or 200m dash, for example! He's good for 10 to 15 sec at a MAX of 13.5mph and that's it. He's not conditioned for it. He would be able to out lift me and you for sure but he's very narrow minded when it comes to the many variables of cardio.
TheAtomicDon 5 months ago 2
I just went for a walk and felt my lungs downsizing!
TheAtomicDon 5 months ago
None of the people in this video are working very hard. And that's including Rico! His HIIT is a joke!
TheAtomicDon 5 months ago
@TheAtomicDon HIIT is the best way to get a strong heart and strong lungs. OBVIOUSLY I can't talk and sprint the fastest I can for the video........I do 13.5 sprints which is pretty fast when I do them. The video is to get the general point across. Obviously YOU have missed the whole point. Everyone has their own speeds as far as what is fast for them..........relax bro
totalhealth4life 5 months ago
@totalhealth4life I haven't missed anything. I just disagree with you on A LOT! I do agree that HIIT is great for you but it isn't the be all, end all. Extremely overweight people for example can't really do it. Out of shape people can't do it. You're very muscular. Your cardio is probably not very good, overall. One hour a week ain't shit, I don't care WHAT you're doing. You probably run out of gas very quickly. I don't appreciate your misinformation is all. I'm plenty relaxed, RHR is under 50.
TheAtomicDon 5 months ago
@TheAtomicDon I dont gas quickly Holmes. My RHR is low 50s at 57 years old. My lung power is great and my heart beat goes down 35 bpm in the first minute after HIIT, which is the sign of a well conditioned heart. Once again people progress at their own pace and speed, even if it means a fast walk for overweight people. Duh!
totalhealth4life 5 months ago
@totalhealth4life Right, but god forbid if they go for a 40 minute walk because that doesn't do a damn thing and makes them more susceptible to have a heart attack!
TheAtomicDon 5 months ago
Also generally speaking, everyone is different. My Medium intensity is different then let's say, yours or his or the guy down the block. I COMFORTABLY ride at 18mph! For a lot of people that's very difficult. I've got to run @ 7 minute miles to really push myself and work but for others that's a piece of cake! This whole video is very narrow minded and lacking depth of concept.
TheAtomicDon 5 months ago
@TheAtomic Atomic, you say your cardio is "Medium intensity." You mentioned that you ride your bike at quite an intense pace. With biking of course there are some coasting points followed by increased intensity points only to slow down a bit...and then pick up again. Your workout sounds like a HITT program. A guy at out gym runs on the treadmill for about an hour every other day at the same pace. Continually doing that is not the best for performance, bodyfat, lean tissue, and probably heart.
brushfour44 5 months ago
@brushfour44 I'm saying it's important to MIX IT UP! I go light some days, medium others but usually I go hard! To sit on your ass and do NOTHING I would say is the worst! That's what this vid should say! "Be a couch potato and risk a Heart Attack!" The heart is a muscle that needs to be worked. if it isn't worked it atrophies. ANY cardio is better than NO cardio! So I guess we disagree. Continually doing ANY exercise at the same pace is probably not a good idea and would become quite boring.
TheAtomicDon 5 months ago
@TheAtomicDon Continual medium intensity cardio would still burn fat. The other points that you make, I'm uncertain on. But to scar the heart and shrink your lungs? That sounds ridiculous!
TheAtomicDon 5 months ago
@TheAtomicDon Atomic, when you train LONG, the intensity must come down to a medium level. The new push is not how much cardio you do, but how well you do it; the quality. Over the last 40 years and up until the last 10 for sure, the directlon the health and fitness industry has taken the general public is toward a higher and higher VOLUME approach. " More is better " they said. Over the last 10 years that approach has been under scrutiny. " Less but harder " is the new approach.
brushfour44 5 months ago
@brushfour44 But what about swimmers? Or professional cyclists? They train LONG and hard and outlive the general population! Professional cyclists out live everyone else by an 18% margin! They train 4 or 5 hours a day and sleep 10 hours a night! Olympic style swimmers swim for miles and miles and are very aerobically fit! I would bet that Jack LaLanne over trained from time to time and he lived until 96! He did incredible feats well into his 70's! There's more to cardio than what this guy says!
TheAtomicDon 5 months ago
@TheAtomic I don't think it's really "what this guys says" Atomic, it's really becoming the general rule in regards to all fitness training.Iron lifting has also moved from the super-high volume of the Arnold-Pumping Iron days, to more of a HIT approach. Probably the original HIIT athlete was Roger Bannister. Bannister trained very infrequently...which then allowed him to go harder per workout. He developed a very powerful cardiovascular system. He was the first man to break the 4 min mile!
brushfour44 5 months ago
@brushfour44 I understand all of that. But how many of the over 48,000 views here are training AT ALL? How many of those people are overweight or out of shape? I would guess that most people watching this are unable to do any sprinting or HIIT. How about eating less and taking a walk? Or light jog? But instead its, " Your Cardio Is Killing You!" It's just a bad message that I can see turn a lot of people off. If they think it's bad for them they won't do it! You put your heart at risk w/ cardio.
TheAtomicDon 5 months ago
@TheAtomic Okay the title might be a little over-dramatic. He's of course speaking to the cardio Volume maniacs.Just about every triathlon now I hear about someone dying. My friends dad was a huge runner back in the 70's-90's. I'd work at a gas station and everyday he'd come flying by at 4:00 pm. or so. He'd run the Boston Marathon every year as well. I do my walks along he lake where he used to run. About everytime I walk thru Bowman woods I think about him. That's where they found his body.
brushfour44 5 months ago
@TheAtomic What most experts have found is that the benefits from exercise increase only to a certain point.Beyond that certain point, exercise (overtraining or doing endless volumes of work), becomes an equation of diminishing returns. Life expectantcy and prevention of major illnesses (cancer) becomes diminished until the health profile of the ultra-marathon running-triathlete and couch potato almost become the same.Many times the couch potato outlives the marathoner.They're simply asking why?
brushfour44 5 months ago
@brushfour44 But that's not what Rico "not suave" here is saying in this video. I agree to a point that less is more. BUT you will never, EVER reach a cardio high doing HIIT only. At least for me, it's not possible. Marathoners do TOO MUCH! We are all in agreement. But there is a middle ground. 2 years ago I rode 50 miles for the first time. After 20+ miles my breathing slowed, I got into an incredible rhythm, I could talk normally but I was riding at 22mph EASILY! What about that?
TheAtomicDon 5 months ago
@TheAtomicDon I went 30 minutes at that pace. Do you honestly think that it did me bad? You've got to work up to that point. It took hours and hours(year and a half) of riding to reach that high! Rico is saying that most people are doing cardio incorrectly. At medium level. I say that he's wrong! They do it LESS THAN medium intensity because most people will never reach that level of fitness! Most people do not experience being uncomfortable. Going at medium pace for an hour is uncomfortable!
TheAtomicDon 5 months ago
Mixing it up is most important. If I ran with this guy, my superior cardio would shine through! He's a muscle head and most muscle head's are mostly worried about how much shit they put into their bodies, good and bad. This guy only does HIIT. Most people don't do that. They also don't go long. It's too hard! It's probably half an hour tops. 60% of the pop. is overweight. 90% are out of shape. Statistics show that people are not doing ENOUGH! some days I'm not feeling it, So I go light.
TheAtomicDon 5 months ago
@TheAtomicDon Other days, medium pace, maybe longer. Than I go HARD for 30 minutes other days. Variety is key not HIIT! It's just part of the equation.
TheAtomicDon 5 months ago
@TheAtomic LaLane was mainly an iron athlete who also did gymnastic strength movements. For cardio he mainly focused on Swimming. I watched a LaLane workout that he did in 2005. He trained for swimming by standing in a shallow pool and swinging gallon jugs that were full of lead or sand. The workout he was doing seemed very intense...yet probably less than 25 minutes in duration. Speed skaters today train in the HIIT fashion. I think LaLane would do his Catalina swim every 5 years on his b-day.
brushfour44 5 months ago
@brushfour44 Reference for the stat about your statment? Coz I do not beleive you.
joimko2 3 months ago
@brushfour44 Wrong, the heart will gain volume on long moderate exercise. The best example is the case of cyclyst. Amazingly efficient heart, well developed etc... Typical high level cyclist will have HR at 40 when resting because there heart pump so much blood per beat! Reg performance, yes to be fat you need interval, but this should be only a limited percentage of your training volume because it is so intense. Reg body fat whatever, overall the more u burn the better.
joimko2 3 months ago
The effects of walking are cumulative. Walking will burn anywhere from 250 - 300 calories per hour depending on your weight and speed of the walk. I burn about 1400 calories per week walking. Walk 4 hours per week for the next 10 weeks and watch how lean your waist will get. You'll be stunned. Walking speeds muscle recovery and helps with digestion and getting your bodies natural appetite mechanism under control. It does all this without further taxing your muscles to any large degree.
brushfour44 5 months ago
I Don't agree with doing cardio first thing in the am. on empty stomach. I know people who do this and I don't see them being any leaner than anyone else. I've found no research to back this up. I did cardio first thing in the am. for 6 weeks and under-performed in all workouts. You want to burn carbs during cardio. Carbs are a better fuel source (ATP) production. Some research suggests trying to burn fat only during cardio trains your body to store more fat in anticipation of upcoming workouts.
brushfour44 5 months ago
@brushfour44 You DONT do a workout following cardio............of course you wont perform well! Morning cardio is to burn fat........your metabolism is ramped up for 4 hours afterwards. You do HIIT AFTER weights but long fat burning cardio on its own or in the morn
totalhealth4life 5 months ago
@total No I meant I underperformed in my Cardio workouts. I don't do weight workouts and cardio workouts on the same day. I journal my HIIT cardio interval times (level of intensity and duration), and was not able to hit or maintain same high level of intensity and times when I attempted cardio first thing in the morning on an empty stomach. You come to the workout not having eaten anything in 8-10 hours and blood sugar is low. I just don't believe the empty stomach approach burns more calories.
brushfour44 5 months ago
@brushfour44 it burns more fat not more calories.........when there is no glycogen reserves the body uses fat for energy......if you eat breakfast then do cardio you are wasting your time as you will be using the carbs you ate for energy and not burning fat for the first 20 min or so
totalhealth4life 5 months ago
@totalhealth4life Yes the ratio of fat burned is higher when training on empty, but that comes at a cost I'm not sure I'm willing to pay. It hurts performance in a big way, and over time that performance reduction is going to show itself I believe. Also, and this may be personal, but cardio goes from being an enjoyable challenge, to a dizzy, uncomfortable, weak-kneed, light-headed ordeal one must survive their way though.. And lastly - ( continued ).
brushfour44 5 months ago
@total (continued) - and lastly, the result of training on empty has been shown to increase blood proteins.Meaning at some point during the activity your body starts creating glucose from not from fat, but from lean muscle tissue (amino acids), so the body and brain can function..and fat can continually be burned; fat can only be burned in the presents of glucose. I just don't think the sacrifice in lean tissue over time, along with the uncomfortable experience cardio now becomes, is worth it.
brushfour44 5 months ago
If you pick up any Running/Triathlon magazine, you'll almost always find an article about competitors who have survived cancer, are currently battling cancer, or have succumbed to cancer. Lance Armstrong is a cancer survivor. It's better to do cardio like a sprinter,..then a long distance runner. Fat loss is better from HIIT as well. HIIT develops the cardiovascular system better and makes your body a more efficient fat burner 24/7. LSD over time will be HUGELY detrimental to lean muscle mass.
brushfour44 5 months ago
Agreed! Hip replacements, knee replacements, and so forth are on the rise. Doctors attibute a lot of this to the endless running fad of the 70's-80's, not to mention all the other overtraining modalities people over-invested time in. On the other end is probably also added weight people are carrying around from the rise in obesity due to poor unhealthy lifestyles; too many calories daily, too much sitting, ect.
brushfour44 5 months ago
I don't think the guy above is knocking WALKING. And frankly you do have a point when you're asking, what is the difference between LSD WALKING,..and LSD RUNNING and other cardio like that?And to that I have to say I don't really know? I do know that they are different. I'm guessing the intensity pushed over time and the strain on the muscles and keeping the heart pumping at that level for that long a period of time.But yes I do a combo of 2 short/hard HIIT session per week with 5 hours WALKING.
brushfour44 5 months ago
I used to do 24-32 minute HIIT workout once per week, with a lighter and shorter workout later in the week.(That includes a 5 min warm up and 5 min cool down)..so it's quite short. I've since shortened it and changed it up again..but it still reflects a HIIT profile. I walk 4-5 hours per week. Walking does not elevate the heartrate much and is strictly aerobic in nature. I don't WALK to improve cardio function, I simply do it for added weekly calorie and hopefully fat burn if I'm in cal deficit.
brushfour44 5 months ago
Hey Atomic, how are you?!! Nice seeing your posts again. I'm not sure if we're in agreement here or not; but I do like this video.I've been doing HIIT since 1997 and wouldn't go back to anything else. HIIT simply out performs any other kind of cardio in quality as it relates to strengthening both your aerobic and anaerobic energy systems.The best research shows that LSD (Long Sustained Distance) athletes suffer a certain amount of scarring of the heart tissue and possibly reduced heart capacity.
brushfour44 5 months ago
@brushfour44 You are 100% correct on the scarring not to mention joints, ligaments, and bad back from years of pounding on the ol pavement
totalhealth4life 5 months ago
@brushfour44 I'm not saying that's he wrong about HIIT. That's all well and good. BUT he's condemning just straight up aerobics! He's totally skipping over one of the human energy systems! Marathoners have a shortened life span, as I stated below. Too much impact on the human body, I know. But how about professional cyclists? They ride 4 or 5 hours a day! And they outlive Joe blow by 18%! This vid is very narrow, that's all. There's more to cardio than running on a fucking treadmill!
TheAtomicDon 5 months ago
This guy also doesn't understand that we're AEROBIC 24/7! I guess we're all gonna croak of a heart attack and our lung capacity is shrinking!
TheAtomicDon 5 months ago
You produce energy in 3 ways. But you only burn fat using one of those!
TheAtomicDon 5 months ago
This video Is Kick ass Rico. I'm going to use this method and see if I can lose some belly fat with it. I'll update you and tell you how it goes!
Lanithroe 5 months ago
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MrBlooCola 5 months ago
This guy will outlive everyone of us. He's 56. Look at this guy. If he impregnated a women right now. It would be a ripped baby and he'd still would outlive the baby as well.
TheStealthProps 6 months ago
@TheStealthProps Dude you gave me a good gut laugh!!!!!!!!!!!! I love it! You're a trip bro!!!!!!
totalhealth4life 6 months ago
@totalhealth4life np man. Glad you took it as a joke.
In the end. I respect what you do here. Obiviously it works. Look at you. It's people like this on youtube that motivate me to work out.
I'm going to try the sprints from now on and test it out for a month.
I'm a natural sprinter anyways. I've sprinted since I was a kid. Running around all over the place.
TheStealthProps 6 months ago
@TheStealthProps Thanks my friend. My body is a direct result of my regimen of weightlifting, HIIT, NUTRITION and supplementation. I'm looking to find a place where I can sprint bleachers....a real great form of HIIT. Send me your email and ill send you a great ebook on it
totalhealth4life 6 months ago
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TheStealthProps 6 months ago
The girl next to him has better form and is doing a better cardiovascular workout. This guy runs like a robot. You have to relax, arms in front, half fisted up and down near the center of your chest, slight lean forward with the correct rotation of your legs. Use of your quads(biggest muscle of the body) burns calories!
TheAtomicDon 6 months ago
There are 3 energy systems of the human body. This guy only knows 2!
TheAtomicDon 6 months ago
@TheAtomicDon do tell
totalhealth4life 6 months ago
@totalhealth4life Okay. Basically, Short bursts (sprinting), Anaerobic (LIFTING) and Aerobic (longer duration). Marathoners have a shortened life span. But telling people that there "Medium Cardio" is going to give them a Heart Attack is absurd. There are advantages to sprinting but to reach peak Cardiovascular condition you need to do cardio for longer periods of time! Do you think Cadel Evans cycles for 10 minutes a day?
TheAtomicDon 6 months ago
@TheAtomicDon So yeah. You're a little off. Do some more reading up or you OR your clients will never reach peak cardio. There's nothing like a cardio high and you can't do it sprinting! Professional Cyclists do INSANE cardio and they outlive regular joes!
TheAtomicDon 6 months ago
@TheAtomicDon Don't shoot the messenger bro........I didnt make this up.....its ok . Everybody is entitled to their own opinion
totalhealth4life 6 months ago
@totalhealth4life This is based on Science, "bro". You should do some research and read a book or 3.
TheAtomicDon 6 months ago
@TheAtomicDon I do research every day...........people that do marathons and run for long periods of time have lots of heart problems like scarring.......besides the knee, back and joint problems they experience
They also are skinny, sickly looking that lose the many positive health benefits of lean muscle mass
totalhealth4life 6 months ago 4
@TheAtomicDon I don't think you know what you're talking about, "bro". I tend to trust a man, among many men, who actually have results and are preaching their believes as opposed to a guy on youtube claiming science without even giving reference. Which study do you refer?
bungfizz 5 months ago
@bungfizz There's a guy named Covert Bailey who's written a few books and has a Master's Degree in Biochemistry. I'm gonna guess and say he would know a thing or 3 about the human body! And thinking about it some more "bro", our friend here is wrong. Most people probably follow a boring routine of light to just under medium intensity as far as their cardio workout goes. Most people don't push themselves. That's all he's got right.
TheAtomicDon 5 months ago
@TheAtomicDon I thank you for googling a name and reading a wikipedia article before returning. "Bro", I have friends with doctorates in biochemistry - this is irrelevant. The only message this particular video has given is that HIIT (high intensity interval training), proven to give better results in a shorter time with less risk, is simply the better way to go. That is the bottom line. To say otherwise is just playing the fool. There are repercussions to everything in life.
bungfizz 5 months ago
@TheAtomicDon @totalhealth4life Regardless of semantics; this man among other names, scooby1961 for example, has made many excellent FREE videos giving us in plain English the information we want and some of us need. If you think about it, this is just another form of charity. Thank you, totalhealth4life and all others alike, for taking time time out of your life to help people. Your generosity has not gone unseen.
bungfizz 5 months ago
@bungfizz Both this guy and Scooby MISINFORM people! Believe what you want but according to this guy if I walk 40 min. I'm not doing a damn thing and I'm putting myself at risk of a heart attack and shrunken lungs? WTF is that?! We're born walkers!! That's why our biggest muscle is in the leg! This guy needs to buy a clue!
TheAtomicDon 5 months ago
@TheAtomicDon If this man was saying such things, I would never have replied to you in the first place. If that was so, I would too condemn this man. Mankind are walkers, we always have been walkers. We use to hunt down horses by chasing after them for so long that they would literally die of exhaustion. But that's a terribly vague assumption of you - I dare ask you quote this video where he said WALKING is bad. Medium intensity is a hastened job, he is condemning medium intensity cardio.
bungfizz 5 months ago
@bungfizz Are we watching the same video? Watch from 6:10 and you tell me what he means!
TheAtomicDon 5 months ago
@The I'll check that out from 6:10. I think you're questioning of this for specifics is very good, but what we're mainly talking about here is Marathon training/Triathalon type training and competition. Prolonged steady-state cardio stress on the body.HIIT may not only be healthier for you, it may in fact (and I believe it is) superior for developing cardiovascular strength without so much continued and unrelenting stress on the heart muscle. Marathoners may in fact be overtraining their hearts.
brushfour44 5 months ago
@TheAtomicDon He's still referring to medium intensity, I don't think he's a particularly fast individual. He "runs" at 12 kmph. Do you think if you walk for 40 minutes you're really gonna see much results? You do the math, mate.
bungfizz 5 months ago
@bungfizz I think that you're young and you believe what some people tell you. When you actually start thinking for yourself THEN you'll know that I'm right. Cardio at any level does only good! Medium intensity cardio is better than nothing! His claim is absurd and is based on NOTHING! And I don't think that he's a particularly "fast" individual either but in a different way.
TheAtomicDon 5 months ago
@TheAtomicDon You aren't worth my time. Goodbye.
bungfizz 5 months ago
@bungfizz Good luck!
TheAtomicDon 5 months ago
@TheAtomicDon Good luck not blindly walking onto the road and killing yourself. Yes, I actually think you're that stupid. =)
bungfizz 5 months ago
@bungfizz Well, I guess I'm WORTH that much. But before I step onto the road wouldn't I have a Heart Attack?!
TheAtomicDon 5 months ago
@bungfizz Walking is very healthy. There is even some very good research that has concluded that those who walk regularly and continually actually increase certain grey matter in the brain. Walking helps with blood circulation and controlling blood glucose/insulin levels. Walking burns calories without further taxing your muscles. Overtraining is a huge detriment to health and all the health benefits you get from keeping or increasing lean muscle mass.
brushfour44 5 months ago
@bungfizz That's funny. He actually doesn't have a Wiki page that I know of. I've known of him for a while and he really knows what he's talking about. He's been around the block a couple of times more than me or you. If you were to take someone doing HIIT and someone else doing longer interval training the HIIT trained athlete will see results faster but overall will have inferior cardio. I do all 3. I don't know what you or this guy does but I recommend you read "Smart Exercise" by Mr. Bailey.
TheAtomicDon 5 months ago
Respond to this video... MY Cardio Would Kill YOU!!!
TheAtomicDon 5 months ago
do you run at the start of the practice or at the end
TkalecTilen 6 months ago
from the america heart association its still needed for 20 min a day of cardio to protect your self from heart illness
Rockford91Fosgate 6 months ago
he runs with his arms so rigid...lol
MagicEars1 6 months ago
Listen up people...... This guy knows what he is talking about ... Try it for a month or two ....
fittalk 6 months ago