In the zone / flow state during such steady state sessions is the best thing in the world! This is one of the main reasons I come back to such kind of aerobic work on a regular basis!
Thats what I belive in too. I want to not only look good but be fit and flexible. The biggest contrast i have felt was when i did 3 years of Spartan Racing, your first race makes you realize how being gym fit is not fit at all..you really need to get out and run, run with weight, spike your heart rate, push your limits. Running on a tread mill does very little.
Hey Marcus! Love all of your content and programming. But I don't have access to the cardio machine set-up you recommended in this video. Basically at this point in my life I've got a jump rope, running shoes, weights and a 20# slam ball in my garage. It would be awesome if you could share some insight on a minimalist approach to a 30 minute cardio session for folks who might be in my my same spot in life. Thanks!
If you get a fitness tracker to track your calorie expenditure you can follow the same format, but include your own exercises. In your case I would do med ball slams, jump rope, and running. With the running, run back and forth, run in circles, or run one way until you've burned half of your calorie goal and then turn around. If you want to more closely match the exercises mentioned in the video, replace jumping rope with lifting the med ball from the ground to overhead and back, being careful to maintain a neutral spine (which is also important with the rowing machine.)
Huge fan of the Concept2 for gym cardio, the standardised measurements mean you have a lifetime of targets to measure against. At the moment Im training the 5k and 1 min intervals. Maybe in Jan will get back to doing the 2K and might start doing 30 second intervals. My logic is that tapping the different ranges should mean good cardio development.
Which heart rate range do you think helps the most to build a larger heart and stroke volume? Zone 3 70-80% or Zone 4 80-90% Do you know low impact bodyweight exercises I can do in that range? I have orthostatic intolerance with blood pooling in my arms and legs and need exercises that best build my heart to pump better against gravity. However I can no longer run or do impact exercises. Thank you for any ideas.
Marcus - If training in this particular cardio workout occurs at a perceived exertion of 7-8, what perceived exertion would you attempt if that same workout was a competition workout?
Thanks so much for the advice here. Can I ask if you ever do any anaerobic cardio at all? Once in a while perhaps or do you feel it’s just not necessary to maintain optimal fitness?
Hey Marcus, how do I calculate 12 cals of ski, 10 cals of row etc? Also I don’t have a ski machine , row machine or bike, which body weight exercises can I sub for these ? I really want to try out this cardio routine . But after I viewed your video 3 times, I realized I needed to find out the above
Just finished my 30 days of cardio -- appreciate the idea and challenge! I thought 100 burpees a day would be good to mix in, so I did workouts aiming for about 20 min of a low intensity cardio (row, run, single unders, box step up/overs) with 7-10 minutes left for a burpee variation. For instance, 10 sets of 2 min jump rope, 10 bar facing burpees, or 7 sets of 3 min 24" box step ups and 15 burpee box overs...with zero days of rest for the 30 days, this turned out to be brutal and became all I could do for my workouts rather than supplemental. Felt way too anaerobic most of the time. Valuable experience though...I'm taking a much needed deload week.
what wristband is that.., I have been looking for some good wristbands. field and life fit is the reality for sure.., that’s why I train as if I was still playing ball.., scaled down the weights a bit.., and upped the cardio just a touch ..
Put a pair of trainers on and go for a run at your comfortable pace. Do it outside in nice countryside. Guess what it isn't boring and it will do you good.
I wish I could afford to try CrossFit. I go to a gym across the street that’s $11.50 a month. The CrossFit box like 5 min from the cheap gym is $180ish a month..
my Persist program might be a great solution for this. it can be done in any normal gym and you can try it for free - functional-bodybuilding.com/persist/
![Kumamoto Masters Japan 2024 | Gregoria Mariska Tunjung (INA) [5] vs. Akane Yamaguchi (JPN) [2] | F](http://i.ytimg.com/vi/EIjZybhsWqA/mqdefault.jpg)
In the zone / flow state during such steady state sessions is the best thing in the world! This is one of the main reasons I come back to such kind of aerobic work on a regular basis!
Thats what I belive in too. I want to not only look good but be fit and flexible. The biggest contrast i have felt was when i did 3 years of Spartan Racing, your first race makes you realize how being gym fit is not fit at all..you really need to get out and run, run with weight, spike your heart rate, push your limits. Running on a tread mill does very little.
Couldn't agree more
I did exactly what he mention on this vídeo but in a instintive way…and it works wonderfull
Hey Marcus! Love all of your content and programming. But I don't have access to the cardio machine set-up you recommended in this video. Basically at this point in my life I've got a jump rope, running shoes, weights and a 20# slam ball in my garage. It would be awesome if you could share some insight on a minimalist approach to a 30 minute cardio session for folks who might be in my my same spot in life. Thanks!
If you get a fitness tracker to track your calorie expenditure you can follow the same format, but include your own exercises.
In your case I would do med ball slams, jump rope, and running. With the running, run back and forth, run in circles, or run one way until you've burned half of your calorie goal and then turn around.
If you want to more closely match the exercises mentioned in the video, replace jumping rope with lifting the med ball from the ground to overhead and back, being careful to maintain a neutral spine (which is also important with the rowing machine.)
Huge fan of the Concept2 for gym cardio, the standardised measurements mean you have a lifetime of targets to measure against. At the moment Im training the 5k and 1 min intervals. Maybe in Jan will get back to doing the 2K and might start doing 30 second intervals. My logic is that tapping the different ranges should mean good cardio development.
I love that concept. Variation for longevity
I love LMNT raspberry salt too. Thank you for the cardio tips.
It’s the best. My pleasure.
Great video as usual Marcus. Thanks 🙏
Which heart rate range do you think helps the most to build a larger heart and stroke volume? Zone 3 70-80% or Zone 4 80-90%
Do you know low impact bodyweight exercises I can do in that range?
I have orthostatic intolerance with blood pooling in my arms and legs and need exercises that best build my heart to pump better against gravity.
However I can no longer run or do impact exercises. Thank you for any ideas.
Will put to use
Marcus - If training in this particular cardio workout occurs at a perceived exertion of 7-8, what perceived exertion would you attempt if that same workout was a competition workout?
I would ride an 8/10 until the last 2-3mins and then go 10/10 to the end.
Marcus, what’s the brand of shoes you wear for your workouts ? They look lightweight and comfortable.
These are from chubbies
@@marcusfilly 👍🏽
Maybe chubbies are shorts, as shoes looks more like vivo barefoot?
@@oleksandrchugunov8998 Found it. Thanks!
Thanks so much for the advice here. Can I ask if you ever do any anaerobic cardio at all? Once in a while perhaps or do you feel it’s just not necessary to maintain optimal fitness?
Not much these days. It doesn’t align with my fitness goals
Hey Marcus, how do I calculate 12 cals of ski, 10 cals of row etc? Also I don’t have a ski machine , row machine or bike, which body weight exercises can I sub for these ? I really want to try out this cardio routine . But after I viewed your video 3 times, I realized I needed to find out the above
These machines calculate calories on the monitors
Running and jump rope and burpees could be your answer
Our 30/30 cardio challenge pdf has ideas for substitution
Thank you 🙏
Just finished my 30 days of cardio -- appreciate the idea and challenge! I thought 100 burpees a day would be good to mix in, so I did workouts aiming for about 20 min of a low intensity cardio (row, run, single unders, box step up/overs) with 7-10 minutes left for a burpee variation. For instance, 10 sets of 2 min jump rope, 10 bar facing burpees, or 7 sets of 3 min 24" box step ups and 15 burpee box overs...with zero days of rest for the 30 days, this turned out to be brutal and became all I could do for my workouts rather than supplemental. Felt way too anaerobic most of the time. Valuable experience though...I'm taking a much needed deload week.
what wristband is that.., I have been looking for some good wristbands.
field and life fit is the reality for sure.., that’s why I train as if I was still playing ball.., scaled down the weights a bit.., and upped the cardio just a touch ..
We sell this wrist band on our website.
Put a pair of trainers on and go for a run at your comfortable pace. Do it outside in nice countryside. Guess what it isn't boring and it will do you good.
Yep. Sounds lovely
Amazing video
Thank you
I wish I could afford to try CrossFit. I go to a gym across the street that’s $11.50 a month. The CrossFit box like 5 min from the cheap gym is $180ish a month..
my Persist program might be a great solution for this. it can be done in any normal gym and you can try it for free - functional-bodybuilding.com/persist/
link for the t-shirt?
Functional-bodybuilding.com/Merch
os there an alternative to skipping ropes lol?
you could do burpee