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John Little Wrong on Cardio ?
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Chris H

Chris H wrote:
ATP 4 Vitality wrote:
Chris H wrote:
ATP 4 Vitality wrote:

Less i have missed it {more than possible} you don't appear to have addressed the prolonged muscular contraction query i raised ?

I believe I have said what is needed



Hi Marc,

you indeed have said what is needed to make one think.

Context here is time. A HITERS or for that matter most recreational lifters, overall time under load per week/month/year i seriously doubt would elicit a permanent negative effect, irrespective of the internal mechanisms when lifting. However the caveat would be as long as one eats healthfully and is generally active.

Again time in context of aerobic exercise.
How much ?


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ATP 4 Vitality

Chris H wrote:

How much ?



How much?
How hard?
How long?

All good ? For cardiovascular & resistance training.


Goals?
Needs?
Desires?


Need to lose weight?
Energy levels?
Life styles?
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epdavis7

There are a core group of exercises I always perform based on equipment limitations, past injuries, what I consider mechanically safe, what benefits the non-resistance activities I enjoy, and sticking to the concept of minimal effective dose, but what I have recently started doing is change things up every so often. Sometimes it?s shorter TUL, sometimes it?s longer TUL, sometimes it?s 10/10, sometimes it?s 3/3, sometimes I change the order of the exercises, sometimes before and after a race I?ll just do a big three for recovery. I don?t know if it?s physiologically beneficial, but mentally it helps. My list of exercises is rather small and is usually split into two workouts alternated every other week. My core workout.

A)
Dumbbell Bench Press
Dumbbell Rows
Hip Belt Squat
Weighted Ab Work
Thick Bar Wrist Curls
Thick Bar Wrist Extensions
***Sometimes Gripper Work

B)
Weighted Chins
Seated Dumbbell Press
Weighted 45 Degree Hyperextensions
Dumbbell One-Legged Calf Raises
Dard Tibia Raises
Dumbbell Neck Curls
Ironmind Neck Harness Extensions

I?m currently alternating a weekly run. One is a 4 mile run done at lungs coming out of my chest pace on flat terrain and the other is a 10 mile run done on hillier terrain at a slower pace, but still faster than what I would run a half marathon. Throw in 2-3 self defense workouts, 2x daily dog walks and plenty of physical labor taking care of the homestead. I?m as fit as I need to be to do the things I enjoy with the time I have available. Could I do more? Probably, but I train to live, not live to train. Above all, I enjoy spending time with family and friends and that is vastly more important than any of this stuff although I do enjoy it.
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Chris H

ATP 4 Vitality wrote:
Chris H wrote:

How much ?



How much?
How hard?
How long?

All good ? For cardiovascular & resistance training.


Goals?
Needs?
Desires?


Need to lose weight?
Energy levels?
Life styles?


General/beneficial health improvements, not performance, and minimal dose
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ATP 4 Vitality

Clarence Bass 1x/wk/intervals

Martin Gibala 3x/wk 3x20 sec intervals 2 minute rests

Michael Mosley Ditto

Jamie Timmons Ditto

Izumi Tabata 4 days/week 20 sec/10 sec work rest ratio PLUS 1 day LISS

Maffetone method

Kenneth Cooper walk two miles in less than forty minutes five times a week

HIT aficionados Zero cardio

American Heart Association 30 minutes 5x/week




As one can see, cardiovascular recommendations are all over the place.









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dipsrule

Pennsylvania, USA

ATP 4 Vitality wrote:
Clarence Bass 1x/wk/intervals

Martin Gibala 3x/wk 3x20 sec intervals 2 minute rests

Michael Mosley Ditto

Jamie Timmons Ditto

Izumi Tabata 4 days/week 20 sec/10 sec work rest ratio PLUS 1 day LISS

Maffetone method

Kenneth Cooper walk two miles in less than forty minutes five times a week

HIT aficionados Zero cardio

American Heart Association 30 minutes 5x/week




As one can see, cardiovascular recommendations are all over the place.












HIT aficionados Zero cardio

Not always the case if you consider brisk walking for 40-60 minutes a few time a week cardio. YMMV

Brisk walking because it is easier on the joints.

I would call Dr.Ken a HIT aficionado.


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ATP 4 Vitality

dipsrule wrote:
ATP 4 Vitality wrote:
Clarence Bass 1x/wk/intervals

Martin Gibala 3x/wk 3x20 sec intervals 2 minute rests

Michael Mosley Ditto

Jamie Timmons Ditto

Izumi Tabata 4 days/week 20 sec/10 sec work rest ratio PLUS 1 day LISS

Maffetone method

Kenneth Cooper walk two miles in less than forty minutes five times a week

HIT aficionados Zero cardio

American Heart Association 30 minutes 5x/week




As one can see, cardiovascular recommendations are all over the place.












HIT aficionados Zero cardio

Not always the case if you consider brisk walking for 40-60 minutes a few time a week cardio. YMMV

Brisk walking because it is easier on the joints.

I would call Dr.Ken a HIT aficionado.




Splitting hairs
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Chris H

ATP 4 Vitality wrote:
Clarence Bass 1x/wk/intervals

Martin Gibala 3x/wk 3x20 sec intervals 2 minute rests

Michael Mosley Ditto

Jamie Timmons Ditto

Izumi Tabata 4 days/week 20 sec/10 sec work rest ratio PLUS 1 day LISS

Maffetone method

Kenneth Cooper walk two miles in less than forty minutes five times a week

HIT aficionados Zero cardio

American Heart Association 30 minutes 5x/week




As one can see, cardiovascular recommendations are all over the place.



all this shows is that no one knows ?

therefore on the balance of probability maybe John Little is right about cardio at least in context of general health







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Chris H

ATP 4 Vitality wrote:
Clarence Bass 1x/wk/intervals

Martin Gibala 3x/wk 3x20 sec intervals 2 minute rests

Michael Mosley Ditto

Jamie Timmons Ditto

Izumi Tabata 4 days/week 20 sec/10 sec work rest ratio PLUS 1 day LISS

Maffetone method

Kenneth Cooper walk two miles in less than forty minutes five times a week

HIT aficionados Zero cardio

American Heart Association 30 minutes 5x/week




As one can see, cardiovascular recommendations are all over the place.







Looks like no one knows.
Maybe John Little was right on Cardio after all.

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