Day 25. Should you do cardio?
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- Опубликовано: 2 июн 2020
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Workout 25! Paused rep chin ups, close grip push ups and squats! I took my time on this one, but there is no reason you can't knock this workout out in about 25 minutes. This is a no-excuse, time efficient workout for muscle and fitness.
Cardio... some hate it, some love it, but should you do it? In general I say YES, with an exception for those looking to GAIN weight. For the rest of us, cardio allows us to stay leaner, helps us get lean in the first place, improves the productivity of our strength training by reducing our recovery times, improves our cardiac and metabolic health, and helps prepare us for unexpected life demands, as it's an important part of general physical preparedness. What's good is it doesn't take much. I recommend 20-30 minutes (or more) per day of zone 2 cardio (60-70% max heart rate). Most can accomplish this with a brisk walk, jog, swim, bike, or machine based cardio including rowing, stair stepper, or elliptical.
![XO (Only If You Say Yes) - ENHYPEN エンハイプン 엔하이픈 [Music Bank] | KBS WORLD TV 240712](http://i.ytimg.com/vi/wBT1bKKwPTo/mqdefault.jpg)
Looks like you were trapped on an island alone and you started recording a journal that you published when you escaped. Even the palm trees are there :D
HAHAHAH! This one made me smile🙏 thanks GoodBuy!
It's part of the Dharma Initiative. 😀 (K Boges even looks like the actor from Lost)
@@dst1311 ahahaha
@@Kboges what country is this anyway?
@@SeanLives I was going to ask this too.
Maybe somewhere in Southeast Asia?
The real benefit of cardio is just general daily energy.
I was having a hell of a time trying to stay awake during the day and recover from previous workouts and tried everything with diet.
Turns out all I needed to do was add some cardio.
Blood flow is massively important and the more of it you get, the better all body processes function.
Dude, well said! I'm a huge fan of cardio for that reason.
Have to ask, bc I'm also struggling a bit with recovering from my weekly training and having energy throughout the day. I get colds and stuff pretty often while my diet and sleep are great 90% of the time. How much were you training before adding cardio and how much cardio did you add to your weekly routine?
@@ludvigs7969 There is a give and take equation that has to be balanced.
The major benefit from the cardio is that you MUST slow down on the high intensity exercise.
This combined with the blood flow increase helps recovery.
Also, if you are frequently getting colds, your diet is insufficient.
I only get colds now when I have neglected to eat enough.
Cooking is now a major part of my training regiment.
I make 16Qt batches of high fat moderate carb stew that last me about 4 days equaling about 4000-4500 calories a day.
I now do on off alternating days of lifting and cardio.
My lifting is split up into 3 days and my cardio fills the gaps in between.
I have successfully leaned out and gained weight to about 205Lb now from a starting weight of about 190Lb.
The only times I feel really exhausted now is when I really crank some exercise up a notch
I think walking, due to its low impact compared to other forms of cardio, is hard to beat. It requires no special equipment, can be done by literally anyone, as often as wanted/needed and doesn't require recovery time. I think it gets overlooked because it's deemed too easy. When people are looking to lose weight or boost their cardio fitness they are looking for something that's gonna make them work hard and make big changes fast. But in my experience most people won't stick with exercises that are really hard because of the effort and energy required to keep doing them often enough to make a difference. Walking on the other hand can be implemented easily and become a part of your lifestyle forever.
100%!! I couldn't agree more! This is my training philosophy summed up.
You can certainly burn cals with walking but unless you’re seriously unfit I don’t think you’re boosting your cardiovascular fitness much without getting the heart rate up.
@@Chris-pc4ym I agree with this comment. If you are doing cardio to improve your cardiovascular health then walking is pretty much a waste of time. If you are doing it to just lose some weight and dont care about improving your cardiorespiratory fitness then that's fine. I think there is a very big advantage of getting your heart rate up however so I would do something a little more moderate intensity but you just have to balance it. Can't go for too long. I believe there have been studies on how increasing cardiorespiratory fitness can actually improve testosterone levels.
To anyone saying walking is too easy, tell them to add a loaded pack and hit an incline.
@@squirreltakular9049 amen, aka hiking.
Yes, I always enjoy your content.
Thank you, brother! 🙏
Kyle, would you please make a review of different types of cardio exercises ( like zone 2, HIIT ) and how differently they affect one’s cardiovascular system, endurance and physique in general. Thanks.
In one video, you explained, doing the cardio allows one to do the strength work. A revelation to me. I wondered why I could not sustain the strength work in the long run, while NOT doing the cardio. This is key. Appreciate the good work, Sir. 🕯
You have a very beautiful and artistic lawn in your house. The trees in the backdrop look so nice. Are you into architecture ? Where do you live ? Apart from the exercises, the organised space makes me feel really good.
Is kyle taking over the No-BS-Good Advice - Throne from Scooby? :-) (that is a big compliment btw). Great work on this channel! 💪🏻🤘🏻
Best personal trainer on i tube . Thanks for sharing your knowledge of work out
Thank you, End Times!
I do HIIT training with a jumprope. It has been the most effective to burn off stubborn belly fat.
thanks for this! I will try it out
Different people have different definitions on what "zone 2 cardio" means. I use the following for now, but I wonder which definition Kyle uses. Zone 2 cardio: heart rate = (220 - age) * 60~70%.
Another great video Kyle ,thank you. I brisk walk for 45 to 60 minutes, 5 to 6 days a week, and I love it, I have arthritis in both my knees, and have A fib, so running is out of the question, but I feel great after walking.
Hey Dean, thanks for the kind feedback. Walking is EXCELLENT for general health an fitness. Keep at it and enjoy!
Have you tried walking backwards? I've been doing it for 100miles+ now(everyday I walk my dog backward). Makes my knees feel amazing. I'd reccomend the channel kneesovertoesguy for more info. Love his stuff. I've just found k boges, but man this channel is great too.
hi I hope you are well , your videos are very informative and you explain things really well can you please make a video on rips Vs pull ups and which one to incorporate
thanks 🙂
It’s astounding how many gym bros I see that don’t value cardio for fear of losing gainz bro!
For being into “fitness” it’s odd to see people ignoring the most important muscle and the #1 cause of death. Guess they are more into aesthetics than fitness when one can squat 600 but gets tired going up a flight of stairs 😂
I believe there’s studies that show that runners also tend to have less joint issues later in life for those that fear “high impact”. Hypothesis is either strengthening of these joints or general being lower weight over the lifetime but just natural lead to less issues.
I agree, I actually think the less a human weighs across their lifetime the better. We're not meant to carry weight in terms of heart health and joint health. During my powerlifting days, I was a solid 205. Now? Got down to 175 and I've never felt better. I'm never going back up in weight again.
Walking every day made me huge calves and veins and tendons and all muscles under the knee and probably helps above the knee. Its so unusual that people stare at my legs, women also i catch them staring at me legs and ankles with opened mouth, or maybe its just im really hairy... Anyways, walk every day, i walk for hours, sometimes as fast and strong i can while mindfully contracting leg muscle i can but not to look awkward and fast as i can but still walking, not jogging. Love this channel. Peace.
Make sure u cover above the knees Adnan
@@endofdayzfitnessu.k2126 Thank you fellow man, i will.
You’re style of training is genius, and can be applied to just about every area of life. Would you say the idea is “Do the easy things consistently, and the hard things occasionally”? I also agree with an aerobic physic, it’s ideal for everyday life, health, any sport, movement, esthetics, etc. I used to want to be this extremely muscular guy until I realized most of those guys are unhealthy and unnatural.
Awesome upper body.
Thanks, Salim.
This video: talking about zone 2 cardio but doing pull-ups. K boges, your pull-up cardio is next level. Zone 2 pull-up cardio :D
HAHAHAH!😂🙏🙏💪
@@Kboges You talked about martial arts in one video before, and recently did one on the horse stance. What martial arts do you practice/train?
Big fan of your approach and physique mate. Haven’t heard you comment on nutrition but I’d be really interested to know how you eat?
I can't remember which video it is, maybe you've seen it already, but he did show what he normally eats. Lean meat, a ton of vegetables, a decent amount of carbs like sweet potatoes and rice. Super clean, decent volume
@K BOGES .. How do you do prisoner squats in perfect form. my heels are always coming up ! Can you help please?! Please 🙏 ?!
you have one of the best backs I have ever seen bro. congrats
Could be this strict pushup with hands close on parallet substitute diamond push-ups? I find very difficult to maintain the grip with diamond pushup.thanks
Hey man I really like your channel, you are a big inspiration for me. Your surroundings are amazing, do you actually live there and what country is it in? I'm jealous, stuck here in cold and grey Belgium. Keep doing what you are doing, One love bro!
running has a big part in my life
Same!
I notice that you do your workout in a circuit, is this better than doing all your pull up reps before moving on to all your push ups and then finally onto your squats? Also do you rest between the sets in your circuit?
It's really just personal preference. As long as you are resting enough to put forth a really good effort, either way will be fine. I do rest between each exercise.
@@Kboges do you do these 3 sets, 3 times per week or with rest days between every other day?
@@redbeardhoops7721 Either will work. I train daily.
Hi Kyle what cardio do you do in zone 2
Everyday
Push ups (2 sets to failure) shoulder width
Pull ups (2 sets to failure) 1x chin up and 1x shoulder width classics
Squats (2 sets to failure) shoulder width
Cardio (15 minutes jumprope) 3-4 times a week
Shoulder width classics?
@@theeternalgus9119 meant pronated grip, 1 set supinated and 1 set pronated pull ups
@@tescopiwo thanks - i'll give that a go sometime
@@theeternalgus9119 and also after doing that for a year i would recommend to take a rest day when you’re sore. As a beginner you will recover very quickly as you have very little to no muscles but as time goes by you will build a certain amount of muscle mass that will demand 2-3 rest days between workouts. That is from my own experience after gaining 40 pounds on my first year
In the days I'm very busy, I want to shorten the cardio duration. Can hiit ( for example jumping jacks or jumping rope 30 sec work, 30 sec break x5) or 200 kettlebell swing replace and have the same or better results from 40min walking (20 min in morning and 20 in evening)?
Yeah it could definitely replace the easy cardio. Just make sure your HIIT session isn't so intense that you need extra recovery the next day.
@@Kboges Thanks a lot for the reply!
This is one of the top and more usefull channels for fitness!
I need to run but it leaves me devastated. Would you run the same day you do resistance training?
Cardio is fine on lifting days, just try to leave at least a 4 hour gap between lifting and cardio sessions. I've been lifting for years and I've never had a problem combining cardio and lifting days, just as long as I leave a gap in between. Best, Chris.
Cardio is non negotiable for me. The physical and mental benefits are too great. Something I struggle with though is how to incorporate calisthenics and strength training. Should it be done before or after? Same day? Same body parts? I would be curious to hear your thoughts.
Thanks.
I'm right there with you on cardio. I do it first thing in the AM and I feel like it sets me up positively for the rest of the day.
When i do high rep training. 2-3 sets everyday like you do of push, pull, legs, my pulse also gets pretty high during the sets. Can i count only the strength workout as cardio because of the high pulse i get from it or should i also do 20-30 minutes zone 2 everyday like you say in the video? I mean high reps are like endurance training. Thank you for your videos. I love the content!
I have this question as well. I typically don’t view them
as the same, but my Fitbit does, and I’ve noticed the overall number is correlated to my recovery. So sometimes I end up having to choose one or the other to manage my fatigue.
🙌👌💯💪👍♥️💕
Is running every alternate day too much, switch slow pace 5-6 km run to 400×6 1:45 each lap and 0:55 rest. Will this routine make me lose to much muscle? I am trying to increase my 2.4km time
You said you only one time in a day. When do you eat them so you won’t feel hungry at night?
Hey Kyle. Since i'm pretty new to all this, do you recommend that i just start with just running 20 min, like 3 times a week, and then when i get more used to it, start doing it more often, untill i can do it every day?
If you are new to running, I would recommend starting with walking, then mixing walk/run, and then slowly transitioning to running.
Everyone is a hardgainer.
Hi Kyle, just discovered your channel and I'm loving the simplicity of your approach. If you wanted to add sprinting or rope skipping into your routine how would you best recommend adding it if calisthenics is a daily habit? Would you do it on lower impact days or just add it depending on if you feel like it?
Thanks for watching!
Sprinting and jumping rope and two of my favorite conditioning exercises. I usually do them opposite times of the day relative to my calisthenics. For sprints, I will do these 1-2x per week but I will often do jump rope daily, or near daily.
@@Kboges Amazing, great to know. Thanks so much!
Running is addictive once you get past the initial suck
I agree!
Kyle, 20-30 min cardio before or after general training?
He does them in the morning. From what i understand, he does calesthenics in the late afternoons
I bike to university for 5 km over hills and since i ve been doing that my calves are way bigger
Yeah I've seen that with clients. There is definitely something to this.
@@Kbogesdepends on the place u live tho. I live in the Netherlands so biking is encouraged by the way our cities are designed. (it's faster to bike to my school, than take the bus or drive by car)
hello kyle, i am curious, why do your reps drops in your pull-up set in this video? 1st set you did 13 pull-ups and 2nd you did 12, why is that? Thought it was bad if we didn't match our reps set to set.
I'm not sure. I could have miscounted, been tired, or just messing around. Sometimes my reps drop due to fatigue, but they usually don't If they do, I know that I am more tired than usual, and in that way it serves as a good marker for me. It's not that big of a deal, but I typically like all my sets to be at the same rep count so that I know I am managing fatigue.
would you do cardio such as running before or after a workout?
I personally do my running first think the the AM and then my workout in the PM. I like to separate them.
@@Kbogesthis is a old school thing to do 😊
Step onto a grappling mat without great anerobic and aerobic conditioning and you will quickly find out how useless your pretty muscles are. The amount of times I have seen puffed gym bros rag dolled by a skinny guy is hilarious. Cardio is most important.
100%! Conditioning is king!
You should do a minimum of 3 1 hour Zone 2 cardio sessions a week regardless of whatever your goals are. 5X decrease in all-cause mortality is associated with good zone 2 fitness, one of the few exercise modalities that has crossover benefits to almost, if not every other type of exercise.
Thank you again for the wonderful content!
Question: Can Cardio burn muscle or is this a myth?
it interferes with muscle growth if you do it right after muscle workouts, and if you do too much. if you do walking or like 20-30 minutes of medium intensity cardio - separate from muscle workout - it will not he a problem.
Isn't cardio pretty much anything that gets your heart rate up for a prolonged period of time? If you are doing your exercises with little rest (high reps) aren't you working your cardiovascular system?
In running it's called interval training and it's a speed endurance as in strength endurance training. It is also cardio training but nowhere near optimal.
IMO works the same for upper body. That's why I take 2-3 hour rest between sets and ignore endurance training for muscle building.
I could be wrong but I built 10kg of muscle in 4 months following this idea. So I'm not that far out there.
What do you think of Tabata for cardio as you age?
It's a good idea to include some HIIT but it does carry with it a relatively high recovery very cost, so it needs to be programmed with this in mind. Walking and zone 2 should really be the base for most people most of the time.
@@Kboges I’m 55 and still play oldtimers hockey twice a week [I know I’m asking for trouble but it’s non contact and the players all played high level so have control] so throwing in a HIIT a couple more times a week plus daily workouts may be too much eh? BTW thank you for these videos. Very informative and all makes sense:)
I dont care what your goal is. If you dont play bball, footbal, swimming, rugby, box etc. Your fitness level is relentless.
Do burpees have a place in your program?
Burpees are great! I personally don't do them that often, but I will occasionally throw them in as a finisher. They are excellent for conditioning. I usually do a good amount of cardio with modes that I like more than burpees. I do enjoy them, but I like running, rucking, sprinting and body weight squatting more, so at this point, they aren't a big part of my training, but that could change in the future.
Me who walks 2 km a day 🙄🤔🤫
I'm a competitive swimmer and would really like to get into calisthenics. I train 3x a week (monday, wednesday, friday) so my aim is to do calisthenics on tuesday, thursday, saturday with sunday as a rest day. I am a hard gainer in terms of bodyweight, so it might not be the best for hypertrophy but I don't think giving up cardio would be the answer to gaining more bodyweight (I've tried)
You're gonna burn out if you work out 6x a week brother. Your muscles don't grow when you work out, they grow when you rest. That schedule won't give you enough rest. Honestly, I've been lifting for years, I've never seen anyone get better results than when they work out 3-4 days a week. If you're serious about keeping your swimming schedule, maybe you can add in one day of calistenics, just one day, absolutely no more. I really wouldn't suggest more than a 4 days a week of working out to anyone, you start getting negative returns unless you take steroids or other PED's. Maybe your best bet would be to cut down to 2 days of swimming and do two days of calistenics. If you do calistenics right, your body should be exhausted and you'll want the next day to recover. There's a lot that goes into it, and you might be different but I'd rather see a person underdo it than overdo it. Ive only worked out 3x a week my whole life and have seen good results. Like I say, maybe you're different, but whatever you do, don't work out 6 times a week haha. Good luck, Chris.
@@ChrisJohnson-yw2ky I don't agree with you. I've been swimming all my life, swimming is purely cardio for me since it's on amateur level and nothing super serious. It's not super taxing on my muscles except for mild fatigue afterwards. I also keep my calisthenics very efficient for now, since I'm just starting out. I just do one set very close to failure (1-2 reps left in the tank) per movement type (push, pull, legs, core). My calisthenics workout is around 6-8 minutes tops. I'm also a physiotherapist student, so I can recognize the possible signs of overtraining when they might happen to me. Also: in an ideal world I swim 3x a week and train calisthenics 3x a week but it's closer to the 2 by 2 that you've mentioned :). Thanks for your input tho! Appreciate it.
Kettlebells > Cardio
There's no such thing as cardio.
Hey Old Natty. Interesting perspective! I'm super curious to hear you thoughts on this!
@@Kboges Everything is perspective. Nothing is linear. Everything is wave and circle. If there is no such thing as cardio then there is no such thing as strength training. It's like: "take the pebble from my hand".
@@oldnatty61 I dont get it
@@oldnatty61 hahahahha classic internet troll, always has to be one
@@oldnatty61 stay off the acid and refer to my profile picture