Tainui-toa Posted August 21, 2007 Report Share Posted August 21, 2007 Kia oraI have been playing rep rugby all through the age group teams and have found a new passion in lifting weights. Im going to have next season off as all the niggling injuries involoved with rugby really effects my weight sessions. But i also want to keep fit to a certain extent. I weigh in now at around 83kgs and i stand at 182-3cms. My goal is to be around the 95-6kg mark by March next year. I was just wondering for me to reach this goal what is the best cardio? Would a couple of P/b 3km runs a week be the go or a slow jog, a hill walk? Any feed back is very much appreciated. Quote Link to comment Share on other sites More sharing options...
The Legend Killer Posted August 21, 2007 Report Share Posted August 21, 2007 For putting on size, the best would be none at all. Quote Link to comment Share on other sites More sharing options...
Mike Zero Posted August 21, 2007 Report Share Posted August 21, 2007 As Shazza said, best for size is none at all. But if you must make sure you eat more to compensate for what's burnt.Beep test. Best way to get fit imo. Compare it to running 5kms, if you are less fit, it'll take you more time. Intensity is constant and usually not that high. The beep test is progressive overload cardio, it forces you to run faster and faster (gets more and more intense) and you can make increases by just aiming for a higher score.Here's a link to download it:http://www.defence.gov.au/army/hq8bde/jobs/fitness.htm(I'm just going to put it on my ipod when I start cardio again). Quote Link to comment Share on other sites More sharing options...
Tainui-toa Posted August 21, 2007 Author Report Share Posted August 21, 2007 Thanks for the feed back. So do you suggest that to get to my target weight i should cut cardio out all together? And to stop myself from putting on too much unwanted fat do i just keep a strict diet? ThanksJosh Quote Link to comment Share on other sites More sharing options...
Pure Posted September 6, 2007 Report Share Posted September 6, 2007 As Shazza said, best for size is none at all. But if you must make sure you eat more to compensate for what's burnt.Beep test. Best way to get fit imo. Compare it to running 5kms, if you are less fit, it'll take you more time. Intensity is constant and usually not that high. The beep test is progressive overload cardio, it forces you to run faster and faster (gets more and more intense) and you can make increases by just aiming for a higher score.Here's a link to download it:http://www.defence.gov.au/army/hq8bde/jobs/fitness.htm(I'm just going to put it on my ipod when I start cardio again).Wicked I havnt done the beep test in years... Ill have to see how much ive deterioted since my rugger days lol... Nice one bro Quote Link to comment Share on other sites More sharing options...
Mo250 Posted September 17, 2007 Report Share Posted September 17, 2007 low intensity cardio would be a good idea. Quote Link to comment Share on other sites More sharing options...
Tainui-toa Posted September 17, 2007 Author Report Share Posted September 17, 2007 Cheers for the feed back would you be able to give me an example what low intensity cardio would be good please.Thnanks,Josh Quote Link to comment Share on other sites More sharing options...
Pure Posted September 18, 2007 Report Share Posted September 18, 2007 A good start would be just to go for an hour walk upon waking or if you have one an hour on the stationary bike. Work up a slight sweat but dont go hardcore. The reason why this is so good is that the majority of calories you are burning comes from fat, if you were to run you'd be eating up more muscle and lowering your metabolism.But consistensy is the key more than anything else, if you dont start and be consistent you'll find your still at square one wondering where the months gone... Quote Link to comment Share on other sites More sharing options...
Tainui-toa Posted September 18, 2007 Author Report Share Posted September 18, 2007 Thanks pure. Umm yeah I have been out of my cast now for 2 weeks and have been given 4-6 more weeks off work as the ligaments or something are still buggerd. I was doing alot of cardio before I broke my ankle and thats exactly what was happening. I was also wondering about HIIT cardio training. Cause this would also be very beneficial for rugby wouldnt it. Please let me no what you think. P.S.. I wont be trying it for atleast another 6 weeks but it would be good to just no what would b best for when im back in action Quote Link to comment Share on other sites More sharing options...
Pure Posted September 18, 2007 Report Share Posted September 18, 2007 Haha, sorry bro didnt read your original post... my brains not functioning 100% due to low carbs :pfft: Ive had good results from HIIT in the past, I did the followingJog 30 SecondsSprint 20 SecondsJog 60 SecondsSprint 30 SecondsJog 90 SecondsSprint 40 SecondsJog 120 SecondsSprint 50 SecondsJog 150 SecondsSprint 60 SecondsJog 180 SecondsSprint 70 SecondsTotal time 15 minutesYoull be screwed by the end man trust me..Make sure you get a shake with Carbs both before and After as it burns into your glycogen storage....You could also get a sled and pull that round a park, I havnt tried it yet but Im thinking about getting one and trying something like this.Walk with sled to one side of a field, drop it and sprint to the otherside and back and repeat for a set number of sled pulls... I would imagine that would do wonders for conditioning. Quote Link to comment Share on other sites More sharing options...
Tainui-toa Posted September 19, 2007 Author Report Share Posted September 19, 2007 Shot pure that sounds mean. How the hell did you keep track of how long you were doing and what you needed to do cause even with a watch once you started to get tired you would have found it difficult to concentrate on that wouldnt you. Thanks alot for the feedback and as soon as I can start running again i will give it a crack Quote Link to comment Share on other sites More sharing options...
Pure Posted September 19, 2007 Report Share Posted September 19, 2007 I just used a stopwatch ay, the sprints go up 10sec each interval so I workout what im upto during my jog (which was slow enough to get my breath back) Do your first few sessions on an elliptical trainer or stat bike just to get the hang of it..You can find out more on T-Nation.com theres heaps of info on all sorts of training stuff.. The article I got that from was "The Running Man" by Christian Thibideau Quote Link to comment Share on other sites More sharing options...
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