 Guys first off my name is Silent Mike Mike Farr today Bless you a lot of allergies here in Sacramento. You guys are calling me drippy nose. I appreciate it All right, I understand you're paying attention to my nose and the drips coming out This is the city of trees is allergy season both Connor and I are suffering alright bear with us bear down today We won't talk about cardio. I want to appreciate the millions and millions of Supporters and feedback we get from Kaizen but we get some common questions So I thought I'd cover them here for those in our newsletter if you want to get involved It's in the description below for those on the YouTube channel appreciate you give this thing a thumbs up We're gonna talk about high-intensity interval training hit It is a common buzz word, but it's a great effective way to get a little bit of cardio a little extra burnin So main difference is here when we're talking about low-intensity cardio high-intensity cardio or kind of moderate Couple basic ways to define them low-intensity in my head means that you can kind of hold the conversation You are breathing heavy, but you can hold the conversation. You can also hold that pace for 20 30 45 minutes maybe even hour plus depending on the shape you win high-intensity cardio has to be done in intervals because you're going so Freaking hard on such exercise as you're going you can maybe only go 10 20 or 30 seconds So that's kind of the main definitions now When and how to use them there is some research coming out that maybe shows when you're doing high-intensity Interval trainings that you're more likely to one either convert Type one to type two muscle fibers type two muscle fibers are the more explosive kind of the strong ones kind of the jump fast Be quick muscles while the type one is kind of a muscle endurance type muscle. So there may be some benefits there To the other benefit would be time You can get done a really high-intensity interval training session in 10 20 minutes Maybe a half hour if you're in really good shape depending on the exercise and then I Guess maybe just to There's other benefits, but low-intensity cardio another benefit Maybe it's obviously lower impact most of the time you can do an elliptical or even just walk So your joints don't suffer as bad. I guess the negative then would be you could need a little bit more time to burn Those calories and three it is not necessarily as anabolic per se then High-intensity cardio now some of my favorite high-intensity cardio is for you guys that are on some of our Kaizen fat loss programs are on your own journey, whatever it may be or you just want to get in a little bit better shape Any kind of sprint so I particularly like some kind of a sled sprint a Hill sprint or an assault bike. I like those because there's some type of resistance So you're less likely to get injured You're less likely to pull a hamstring when you're kind of running against resistance with the sled or uphill I think the resistance if you find the right sled and weight in the hill It obviously remains the same But you can either add more rounds or you can add more load Meaning going further on the hill or finding a steeper hill or literally adding more weight on the sled to progress And it just like every other training we do with a barbell or whatever may be the goal should always be to progress If you're doing three sets of 10 seconds for the rest of your life You're not getting any better and your body will adjust to that stimulus and you won't improve both cardio vascular or The calorie burn that we're going for so what's a basic breakdown? It kind of depends on your fitness and it kind of depends on how hard you can go because the more power output you put depending on the Exercise obviously you can't do as much and if you're in better shape you can do a little bit more But good basic place to start is 20 to 30 seconds all out and what I mean all out is you're really pushing yourself to your absolute limit Let's erase that a Really good basic protocol for any high intensity interval training is one you got to choose the exercise It could be a kettlebell. It could be an elliptical assault bike sled sprint hill Sprint something of that nature even running stairs. Those are some of my favorites Let's get a nice easy warm-up in so maybe five to ten minutes Just nice easy kind of jog or walk to get general warm-up from there basic protocol We want anywhere from five to even all the way up to maybe 15 rounds 20 seconds to 30 seconds all out and when I mean all out I mean absolutely all out everything you got into that sprint or into that on time Then we're going to take about a minute to a minute and 30 fully off or moderate depending on the exercise So if you're doing sled sprints what you do is sprint all out for 20 seconds, and then you could walk maybe a lap To recover and then sprint again If you're doing a hill a good way is to sprint all the way up as hard as you can and then walk Maybe down and then rest at the bottom if you're on an assault bike sprint as hard as you can 20 30 seconds And then just cruise for another minute minute 30 We want to repeat this process five to again 15 times if you're newer Maybe do 20 seconds on 130 off three to five rounds And then every two to three weeks try to bump that up whether it means you're going harder on the sprint shorter on the recovery or upping the rounds again if you're in really good shape and you're doing a Sled sprint or a hill you can add a load you can add distance you could find a steeper hill something like that Those are the ways we progress in this and I guess the goal for everything is progressive overload So you don't want to just do the same routine over and over we need to add some kind of stimulus and with sprints That has to be longer work periods shorter rest periods or Even harder loads or higher intensities and the faster and better shape you get the harder You'll be able to push so make sure you're really pushing yourself all out the entire time Ladies and gentlemen silent mic on this one just a quick topic a quick high intensity breakdown Hopefully you guys can help you out in your general fitness getting a better shape fat loss Whatever it is becoming more explosive Appreciate you give this thing a thumbs up share with your friends selling Mike. I'm out of here