Cardio

jox51 · Post by **jox51** » Sat Jan 01, 2011 9:01 pm

When should cardio be implemented into the BP program? I searched but didnt find anything. Im an experienced lifter but need to keep up my cardiovascular fitness due to my career. Im currently on my 7 day break before starting the famine. Thanks in advance.

the_buffer · Post by **the_buffer** » Sat Jan 01, 2011 10:57 pm

Hey jox... can you clarify what you mean by "when"? i.e. are you wanting to know what phase to use it in, what time of the day, what day of the week etc?

jox51 · Post by **jox51** » Sun Jan 02, 2011 2:51 am

Like can I include it in my famine or feast phase after my workout? Or should it be done on rest days in between workouts?

Big.jazayrli · Post by **Big.jazayrli** » Sun Jan 02, 2011 4:36 am

jox51 wrote:Like can I include it in my famine or feast phase after my workout? Or should it be done on rest days in between workouts?

during Famine Rob's recommendation is LISS on off days

during Feast I usually try to do 10-30 minutes every day just for general health (which is why my RHR is generally in the low 50's

)

It really comes down to personal preference

ALWAYS ALWAYS ALWAYS after your workout though if you're gonna do it on work days

RobRegish · Post by **RobRegish** » Sun Jan 02, 2011 6:40 am

Several schools of thought on this. Here's mine:

Cardio during Famine should certainly be LISS. Famine is tough enough and HIIT takes a lot out of you. The Famine workouts do that. Like, really do that

During Feast, I much prefer HIIT as it has several advantages vs. LISS. They are as follows:

1.) More fat burned
2.) More GH!

You read that right. Take a gander at the following: CREDIT: ERGO-LOG - https://www.ergo-log.com/index.html

Metab Syndr Relat Disord. 2009 Aug; 7(4): 363-8.

https://www.ergo-log.com/intensivecardio.html

RESEARCHERS CONLUSIONS

"There were significant differences in the amount of abdominal fat lost by the test subjects, however. The HI group lost considerably more abdominal fat than the MI group".

20 MINUTES TO A LONGER LIFE: ANYONE IN?

This from Dr. Mercola's newletter (highly recommended):

"Suck This 'Magic Hormone' into Your Body and Transform Your Health - Takes Just 20 Minutes

A recent study published in the journal Mechanisms of Aging and Development confirms the "anti-aging" effect of high-intensity training.

Telomere shortening occurs as you age, however the factors involved are not entirely understood as of yet. The study was conducted to determine whether age-associated telomere shortening is related to habitual endurance exercise and maximal aerobic capacity.

The results suggest there's a direct association between reduced telomere shortening in your later years and high-intensity-type exercises.

The authors' state:

"The results of the present study provide evidence that leukocyte telomere length (LTL) is related to regular vigorous aerobic exercise and maximal aerobic exercise capacity with aging in healthy humans.

LTL is not influenced by aerobic exercise status among young subjects, presumably because TL is intact (i.e., already normal) in sedentary healthy young adults.

However, as LTL shortens with aging it appears that maintenance of aerobic fitness, produced by chronic strenuous exercise and reflected by higher VO2max, acts to preserve LTL.

Our results indicate that leukocyte telomere length (LTL) is preserved in healthy older adults who perform vigorous aerobic exercise and is positively related to maximal aerobic exercise capacity. This may represent a novel molecular mechanism underlying the "anti-aging" effects of maintaining high aerobic fitness."

10 MINUTES TO MORE GROWTH HORMONE: ANYONE INTERESTED?

High-intensity interval-type training also boosts human growth hormone (HGH) production!!!!!!

A 2003 study published in the journal Sports Medicine found that "exercise intensity above lactate threshold and for a minimum of 10 minutes appears to elicit the greatest stimulus to the secretion of HGH."

Big.jazayrli · Post by **Big.jazayrli** » Sun Jan 02, 2011 3:39 pm

glad to see that post about the HGH Rob - I've always been a fan of HIIT.. easiest way to burn 200 cals in ten minutes too!

jox51 · Post by **jox51** » Sun Jan 02, 2011 7:44 pm

Thanks fellas, I appreciate the quick responses. Im eager to start BP tomorrow but in the last week I lifted weight only once on Thursday. Should I go ahead and start famine or should I wait until this coming Thursday to start?

Big.jazayrli · Post by **Big.jazayrli** » Sun Jan 02, 2011 7:45 pm

jox51 wrote:Thanks fellas, I appreciate the quick responses. Im eager to start BP tomorrow but in the last week I lifted weight only once on Thursday. Should I go ahead and start famine or should I wait until this coming Thursday to start?

I think Rob has deemed the week off as now necessary

the_buffer · Post by **the_buffer** » Sun Jan 02, 2011 8:50 pm

Big.jazayrli wrote:
jox51 wrote:Thanks fellas, I appreciate the quick responses. Im eager to start BP tomorrow but in the last week I lifted weight only once on Thursday. Should I go ahead and start famine or should I wait until this coming Thursday to start?
I think Rob has deemed the week off as now necessary

I have to agree, having learned the hard way that being too anxious will only hurt you. Take a week off, enjoy it, then prepare for the madness that is famine.