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  • Cardio Questions



    Hey guys, I know Mark suggests slow and steady cardio, around 55-75% of your max. Now for me that is roughly 140-160 BPM.


    I was just wondering what your favorite cardio type workouts are while living the primal life. In the summer I will definitely get outside and bike/walk/hike/jog/sprint. So what are your favorite/best indoor type cardio. I was thinking about doing some cardio using my heavy bag and boxing


    Thanks


  • #2
    1



    Sprints, Krav Maga training, swimming.

    You lousy kids! Get off my savannah!

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    • #3
      1



      Sprints or heavy bag boxing isn't slow cardio.


      I think something like walking or hiking would be more appropriate.

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      • #4
        1



        4 x 30 sprints on a stationary bike.


        It does the same as 90 minutes worth of jogging.

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        • #5
          1



          Don't use the term "cardio" please, as its definition has been mangled by conventional use. To me, it equates to 30-60 minutes of running at the same intensity.


          Good examples of mark's low intensity workouts are: walking, hiking, ultimate frisbee, etc. (longer duration & lower energy per unit of time.)


          Good examples of high intensity are: sprints, weights, tabata workouts, etc. (shorter duration & higher energy per unit of time)

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          • #6
            1



            Alright, I was just curious because in his sample weekly workout routine, it has interval type work. Tuesdays, Sprints on thursday and long hikes on Saturday with Frisbee sunday. I am just worried about burning muscle while doing Interval type work. I guess I was just confused lol. Thanks for clearing it up.

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            • #7
              1



              I do spinning classes 3 x 45 minutes a week.

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              • #8
                1



                Spin Classes are serious lol.

                I usually do around 20-30 minutes of Intense Interval/Sprints. I don't have time usually to do long easy walking/hiking/running. Is this going to be counter productive without carbs? Or will it tap into fat stores and spare muscle?

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                • #9
                  1



                  rcloutier -


                  You should read up on the relationship between insulin, growth hormone, and how the body pulls its energy from either carbohydrates or fat (dietary and tissue).


                  www.marksdailyapple.com/primal-blueprint-101/


                  Is a good primer to reading about these topics, LOTS and LOTS of information.


                  Long story short though; when your body has adjusted to burning, primarily, fat as a fuel source (ie: being in ketosis), it will definitely tap into adipose/fat tissue for energy while conserving muscle tissue. This has a lot to do with the body's hormones (which, btw are much more important that *I* ever thought)...


                  From what I understand, when insulin is NOT present and GH IS present (the 2 are inversely related), your body will protect its lean tissue and seek energy from fat. In other words, weight loss & body composition is 80% reflective of diet and 20% remainder (sleep/activity/etc). At least, my personal experience has reflected this.


                  I'll try get you some better links to insulin & GH if you want...I've got to start saving everything I read.

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                  • #10
                    1



                    Thanks a bunch. I really appreciate that. I guess I was once again relating to to high carb CW diet.


                    I love learning and reading anything diet and exercise related.


                    Thanks again

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