Cardio exercises

Another good excise to do is to swim for about 30 minutes or an hour, or more if you want. You can also do other small things such as burpees (I personally hate with a passion), jump roping, heavy bag rounds or mule kicks.

 

Running, Jogging, Walking, Riding, Rock climbing and push ups and sit ups are the best one and result oriented exercises.... Try those one's buddy......

 

For the best fitness/stamina results i find that Tabata Protocol cardio is the best! It is a very short workout but by the end of it you will royally ****ed:dead

 

hmmmmmmmmmmm, please elaborate :think

 

When I only have 30 minutes or so to workout, I'll do strictly 4 minute Tabata rounds (at super high speed/intensity), with one minute of rest. And you can either do one exercise, or you can rotate within the Tabata set. So it can look like:

20 seconds burpees, ten seconds rest for four minutes. Or:

20 seconds squats, 10 seconds rest, 20 seconds mountain climbers, 10 seconds rest, alternating for four minutes. Or:

20 seconds squats, 10 seconds rest alternating for first minute
20 seconds jumping lunges, 10 seconds rest alternating for second minute
20 seconds burpees, 10 seconds rest alternating for third minute
20 seconds pushups, 10 seconds rest altewrnating for fourth minute

If you can handle it, 4 minutes of Tabats and 1 minute of rest total five minutes. Try 5 or 6 of these for a total of 25 of 30 minutes

THESE WORKOUTS ARE ULTRA INTENSE, AND PROBABLY MIMIC THE EFFECTS OF SPRINTS AND H-I-I RUNNING. I HIGHLY RECOMMEND INCORPORATING TABATAS INTO YOUR ROUTINES!!!!

 

Yeah this is it! What i do is sprint up a mile long cross country hill which is near my house and when i say sprint i mean full on ball bustin as fast as i can for 20 secs then walk for 10 secs and repeat this 8 times. After this i dont (cant) do anythin else apart lie down and think " **** now i need to try and get home". I do this two times a week and with clean eating it helps you lose a whole lot of weight, much more than steady state cardio because your body will keep burning calories all day and night because of what you put it through. Also you will find your fitness levels will HUGELY improve.

 

Yes, exactly. And when there's snow on the ground and you can't or don't want to hit the road, you can do anything Tabata style and get huge benefits. If I stay disciplined on Tabatas, my entire boxing routine gets easier from padwork, to sparring, to bagwork.

 

I think I'm gonna try these when I'm home for the summer. How long do you let yourself rest between the 4 minute sets?

 

1 minute between the 4 minute sets. Remember during the 20 seconds, you need to go balls out intense. You will see stamina improvements very quickly after implementing these. Good luck.

 

Do plyometrics, jump training. Find a spot in your house or outside and just do different varieties of jumps for 1 min each. Like knee up jumps, jumping jacks, lunge jumping, jumping distances, and you can even throw in squats, burpees, and sprints in between

 

Very true, but they should be used sparingly. Studies show that improvements actually increase very quickly initially for 2 weeks or so, but then performance actually regresses, I believe the study I read was 3 weeks. This is easy to see, as they are so terribly taxing.

IF YOU ARE NEW TO EXERCISE, I STRONGLY DISCOURAGE THEM!! At this point I don't have the time to go into why, anyone with some good fundamental knowledge such as Lefty, Mr. Small, etc. can maybe expound.

 

Verti Run, best thing there is for Cardio and Fitness

 

I wouldn't be doing 5 or 6 tabata sets, that's ****ing nuts, even for experienced guys thats ridiculously hard.

I believe the original study used stationary bikes and the whole study lasted about a month. It showed some good results, but a lot of people seem to have fallen in love with the specific protocol used in the study (20 on/10 off), but I've not seen any evidence to show that this particular work/rest ratio is more effective than any other interval.

In fact, guys who are new to HIIT would almost certainly benefit from a longer rest interval, like 20/20 or even 20/30, it allows them to work with greater intensity during the 20 second work period and isn't as taxing on their body as a strict tabata protocol.

 

With the Verti, your recovery is halfed so its not a problem :good