I still do whatever I LIKE to do. Mark Sisson comes from a background of SUPER elite training that most of us would never do. This is what led him to disdain chronic cardio. I run, I do the elliptical, I bike, I do yoga, I swim, I hike. I love to run and I will not give it up. He did say on his website in response to this at one point that if you really enjoy it and it is not a chore then fine as long as you aren't going into too high intensity for too long (guidelines in a previous post here.)
I think doing some of the dance aerobics and cardio stuff is fine, as long as it isn't your only focus. I have been doing strength/circuit/high intensity intervals 3 times a week, yoga 1-2 times, and zumba 1-2 times.
I do Crossfit and LOVE it! I go 3x a week and walk outside on the other days. Lifting weights and building muscle is key for me. We do some tabata at CF and it's a very tough workout but a really good one. We typically do it with body weight exercises like squats
I just had my first body fat - lean muscle analysis and confirmed what I already knew: That my weight is good where it is roughly, but I need to trade body fat for more lean muscle, especially upper body, so will focus on simple strength training exercises for upper body and core, my legs are already strong. Birgit
I'm actually not sure because I haven't been yet...kind of excited about it. I watched some youtube videos of tabata classes to prepare. They were doing 20 seconds on 10 seconds off of pulse squats, there were push presses with hand weights, pushups, and floor ab work. Seems pretty well-rounded.
current weight: 156.0
Fitness Minutes: (15,377) Posts: 1,671 9/28/12 9:27 A
I used to be a chronic cardio person, mainly with aerobics classes and also chugging away on the elliptical for long periods of time (and never getting anywhere..especially with my high whole grain low protein and fat diet). I like the versions of exercise that Sisson encourages, like moving for a long time at a slow pace, sprinting, and lifting. I don't sprint because I don't have the space for it in the gym...don't want to run people down on the track...and I don't like the treadmill, so I thought a tabata class would be a nice substitute. I thought hatha yoga could be classes as moving for a long time at a slow pace, plus I enjoy it a lot which is most of the battle.
current weight: 156.0
Fitness Minutes: (28,499) Posts: 715 9/27/12 8:58 P
Sounds like there are a lot of option from which to chose. Before reading Sisson I did a lot of higher intensity cardio (primarily on my bike), which if you drill down in some of Sisson's articles, he defines as "in excess of 75% MHR for more than 60 minutes".
I am still tweaking to find what is the best mix for me - currently I still ride about 2 - 3 hours per week, but keep it a little more recreational, try to keep HR in the 60 70% of max range.
I am also working my way up to full Tabata's, which are a specific protocol, although the term seems to have been generalized to a variety of High Intensity Interval Training exercises. The concept behind HIIT's is to increase the intensity for short periods and not work out as long.
The Tabata protocol was originally developed and tested with swimming, rowing, running or biking. I calls for going all out for 20 seconds and resting for 10, with 8 of those intervals - the result is often a MHR of close to 100%. Something one wants to work up to or be closely supervised.
I am also doing ST 4 - 5 days a week. I am doing my own version of heavy lifts. Using heavy weight and maxing out with few reps.
I find it interesting that for years the Conventional Wisdom was that you had to do cardio to lose weight. The pendulum is swinging with many advocating that ST is an essential element of a workout plan if body composition is your goal. I tend to side with the latter camp - see definite differences in body comp since I re-started ST about 3 months ago, but the scale is not moving, my clothes are just fitting differently.
Mark Sisson writes that chronic cardio can be counterproductive and harmful (leading to inflammation and nagging pains). I have gotten away from my dance aerobics thanks to his article and have chosen kettlebells and have gained a lot of good muscle, but that was before my gym buddy moved away. However, for the last couple of weeks I've had a bad time getting motivated. I still like kettlebells, but I thought some gym classes may help me to be more social. That being said, do any of you do gym classes? Also, what kind of workouts do you like to do? I'm thinking of adding yoga a couple of times a week for de-stressing and also taking a class called body sculpting and another class called tabata.
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