Is the most important exercise for health
Is not needed at all for gains or strength
All you need for health and stuff is minimum
Max (for me) seemed to be when I I’d be doing to much
Minimums In One Week (pick one or mix and match)
75 Minutes of HIIT
150 Minutes of MISS
300 Minutes of LISS
Maximums In One Week (Personal Experince)
300 Minute of HIIT
600 Minutes of MISS
900 Minutes of LISS
When?
Morning Fasted (excluding HIIT)
After/Before Workout (before leaves me tired)
Actual #’s:
Best > 24hrs apart, No Change in 6hrs though.
HIIT?
High Intensity Interval Training
MISS?
Moderate Intensity Steady State
LISS?
Low Intensity Steady State
Examples of HIIT:
Sprints, Interval Swim, Interval Cycling, Rowing
Examples of MISS:
Incline Treadmill, Elliptical, Swimming , StairMaster
Examples of LISS:
Walking, Cycling (leisure), Treading Water, Shopping
Best Cardio?
the one you actually do
Low Impact > Moderate Impact > High Impact
I.E
Swim/Ellip > Cycle/IncTread > Jog/Sprint
Recommendations / Ideas
AM Cardio for 30m Daily
10k steps
MISS for 45-60 OFF / 15-30 ON AFTER WORKOUT
HIIT for 15-30m OFF Days
Most Enjoyable > Lowest Impact > Most Calories Burned
Make It Easier
Buy a fucking machine
Stationary Bike, Treadmill, Elliptical, Rower
Ideas to get to it:
Only watch “fun stuff” on the machine
Take some caffeine pre-workout
Do it daily. Just like the gym, eventually you get used to it
Receive a “reward” post workout – i.e if you do drugs, porn, etc. (but be extremely careful with this one, lmao)
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Cardio