Building Cardio With Intervals: Short & Intense vs. Long and Sustained
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- Опубликовано: 29 сен 2024
- So you want to build an engine - or at least not gasp for breath when you’re running up that hill. Maybe you even want to go for 30 minutes or more at a pace you could hold for hours. But how?
Aerobic interval training is my favorite way to build aerobic power good for short bursts, as well as aerobic endurance for long sustained work. And combining bodyweight resistance with cardio tools like the AssaultRunner and Assault Bike Pro help me measure my output to get the same pace every set.
Try the Short + Intense (7:59) or the Long + Sustained intervals (10:39) and let me know which you like best!
You can find more formats like these in my new Ebook, AEROBIC 40 - an 8-week aerobic progression that’s the companion volume to PUMP 40 for short lifting sessions. Details at functional-bod...
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I love that you know to breathe through your nose for that extra 25% of oxygen from Nitric Oxide getting to your cells x 🌼🕊️🙏😇🇦🇺
I like both ways for particular goalst. Intervals are a great tool to get some quality work done and stimulate the anaerobic systems of the body. Sustained cardio, for example 30 min of running or swimming, is my choice for working mainly the aerobic metabolism - but without damaging the muscles and nerves with too much effort.
I have a question about the breaks between the individual intervals?
Longer breaks (1:3 or 1:4 work/rest ratio) enable me to (almost) fully recover and hit the next interval in desired quality.
Shorter breaks, like the 45 seconds, build lactate tolerance, but the quality and pace goes down and the body works mainly on aerobic sources of energy.
Which of these do you prefer, when aiming for general fitness?
Hi,I'm 54yrs old,u r gr8,after following ur videos n practicing there is a lot of development, thx Marc
Fantastic!
Long and sustained is better for building endurance. Which is racing Anything over 2ish minutes. But to train for that you should be under your aerobic threshold for long durations. Uphill athlete has good articles on it on their site.
Thank you again for this video Marcus! This is my question, would this be beneficial of I am trying to go 27%body fat to close to 15% for a competition (bikini) I am focused on my diet and lifting heavy, but I wonder if including this circuit a couple of days per week would help me get there? I have 1 year to prep.
Second one looks brutal
Hello
Nice video
I struggle to maintain muscle at 55. Should I favor sustained over intense to avoid catabolization or is that not a factor in such short intervals?
hey John. I would likely favor sustained and save your energy for hard strength training efforts. Also, protein consumption should remain high. Continue to target getting above .8grams per pound of your bodyweight.
Is anyone aware of how to use the Assault Runner correctly? I once tried but the pace immediately got so high that I almost fell. Even if I tried to just walk it got faster and faster 😱
This one takes starting slow and just learning how to walk without holding the handles. It is very unusual and takes about 3-4 times to get used to it.
good video marcus
thanks for watching!
Very helpful!
Glad it was helpful!
Always good content. Smart fitness. Appreciate the info. Btw, what kind of shoes do you use?
Most of his shoes are from Vivo barefoot
thanks for watching along. I rock the Vivo Barefoot shoes these days.
@@ryannicholasng3388 thanks!
@@marcusfilly thank you, coincidentally I’ve been looking for something to help me feel the ground more and spread my feet. Appreciate the response. I’m enjoying the Persist program. Quality training.
I do have a couple pair of these and I do love them. These and ten thousand I have and to be honest I think I like the chubbies better. Only thing I don’t like about the chubbies is I wish it was 5”