 Ladies and gentlemen salad Mike back with another video today. We're gonna talk about what Cardio's I think you should do and how we should apply them before we dive in. Let's not lose our gains Let's not mess up our lifting or our sport. I appreciate all the support on these last videos. Be sure to subscribe Give this thing a thumbs up. Let's see if we can hit 1500 Thumbies up right here leave your questions in the comments below and I'll handle them in the next upcoming videos videos Monday Wednesday and Saturday Let's dive in So we did another video the other day about losing your gains and how much cardio is too much There's a long debate I think going on in the world about high intensity interval training hit training Which is basically all out spurts of cardio or conditioning of some nature versus like a low intensity Which may be walking biking something a lot more moderate That you can do for maybe half an hour all the way to running a marathon is obviously low intensity Versus the high intensity which you're doing maybe 10 minutes of because you're doing 10 to 30 seconds Absolutely balls to the wall sprints. I think there's something called epoch after effect of basically oxygen consumption after your Exercise after your cardio and it was long believed that the high intensity interval training That you'll burn more calories in the 24-hour period because of that extra oxygen consumption because that how hard you worked Versus the low intensity there is some science I believe that says now that basically over 24 hours or 48 hours. It will kind of even out Given that you do the exact same amount of work if that makes sense And I think more importantly we have to figure out what's best for you I'm guessing majority of you guys are into your physique. You want to look good. You want to lift good You want to be a strength athlete whether that's powerlifting strong man weightlifting and keep some of your muscle and Through my personal experience and through what I've seen in the research recently I am the biggest proponent of low intensity training Lower Cardios. I ride my bike my recently Basically moved into a more metropolitan area and I've talked about it before but my bicycle is my number one form of transportation But more recently as I've wanted to get leaner and I'm not so faker focused on my strength gains That I've been using it As extra cardio, so I've been going for a half an hour to an hour bike ride a couple times a week Sometimes I push it pretty hard and I'll do you know 16 20 miles in a day and This has helped me a lot and still allowed me to train hard What I think the downside of the high intensity training interval training is that it will take too much energy and too much Recovery away from what we're trying to do with the barbell if you're even an intermediate or let alone an advanced lifter You need every bit of performance Every session to hit your best numbers of all time and so if you're constantly trying to battle It's kind of an uphill battle. You're giving yourself if you're constantly trying to recover from the high intensity sprints whether it be Hills sled even just flat sprints, whatever it might be rowing or some kind of Plyo circuit or something of that nature. I think the impact on our performance with the barbell is too great Where if you can do low intensity you may feel a little bit tired for the first week two weeks But I don't think performance will be hindered at all especially if Sleep and nutrition are locked in and then two I think that it's also very good To allow yourself to raise your GPP and we talked about GPP a lot general physical preparedness each sport has its own amount Kind of a different level power lifting very low You know, you have to be able to do nine lifts max effort in a day three squat three bench three deadlift Weightlifting a little bit higher just because of the output of the exercise But it's still just six lifts and a competition so your GPP is kind of down here Versus a basketball player a soccer player where you're jogging sprinting moving laterally plus you have to be strong take some contact Football player, etc. The GPP is much higher how you have to be You have to have a very high level of fitness to perform those at a high level Obviously if your goal is football soccer basketball some of that nature you will most likely have to sprint Just to get better at sprinting to get faster and to be best at your sport to get in the condition to perform your sport optimally But in that case your lifting is always taking second hand Your lifting is then an accessory to becoming the best basketball player soccer player, etc. So the volume and frequencies way down again speaking generally to the strength athletes or people that want to generally look good a low intensity model Mixed in with your normal heavy training focused in on performance eating at maintenance slight surplus Even if you're in a calorie deficit, it doesn't really matter I think it will allow you to be your leanest and your best regardless of what block or training phase you're in if you're in a bulk Doing a little bit extra cardio will allow you to eat even more perform even better And again, hopefully not gain as much fat during that bulk Hopefully focused in on the performance of lifting to get more lean body mass if you're at maintenance And maybe you're trying to kind of recomp or something like that. I think it's only done with good amounts of cardio Again on the diet side if you're trying to cut obviously cardio allows you to eat more While still losing weight if you track your calories and slowly progress through your diet Obviously, there's tons of other benefits to both cardio Heart health. I think mental health has been the greatest one for me I'm throwing on audiobooks Podcasts or even just soaking in some music getting a little bit of sun and really riding out It's almost a form of meditation where I see my mind starting to race and run About life and stress and everything like that And I'll try to trigger and focus myself back into the audiobook I'm listening focus back into the music and the rhythm of my cycling and my pedaling and I think I've never really gotten a Runner's high. I don't think I've gone hard enough. I'm not much of an endurance guy But for me, it is a really good way to keep mentally focused through life through everything I'm doing and I think a lot of people agree with that so Hi intensity interval training necessary if you're trying to play a team sport depending Obviously for a football player things of that nature. Can it be mixed in with strength training? I think it can obviously I do it in a separate session or at the end of my Lifting but I think optimally for us strength athletes, whether you're trying to get into a different weight class cut weight classes Even bulking gaining whatever it might be doing less amounts obviously Then you are when you're dieting will still be best off for your physical and mental condition being that strength athlete again I appreciate you guys. Hopefully you figure something out. I'm enjoying cycling. Let me know your favorite cardio in The comments below appreciate you catching the next one