90% of people talking about cardio only mentions "fat loss".I don't give a shit about fat loss, I already reached sub 23 BMI (started at 31 BMI), in fact it's about time I focus less on losing weight and more on regaining strength, because I feel like I've gotten weaker as fuck too.What I am truly sick of is gassing out after going up a mere flight of stairs, this is my main priority right now.Is improving my cardiovascular capacity still possible when I'm already 28, or is it over for me?I read that brisk walking on a maximum incline treadmill for like 1h a day should be the one of the better ways to max out cardiovascular capacity (something about being LISS and one of the few options you consistently stay at Zone 2 the entire duration). I know going outside is supposed to be even better, but everything's flat where I live.So I've been thinking of doing it 5 days a week, alongside some lifting program. But is that really all? Or am I missing something else I should be doing too?
You should be dancing
>>77284898Just go run, don’t overthink this.
>>77284898>Is improving my cardiovascular capacity still possible when I'm already 28, or is it over for me?>I read>being this stupidIt was over before it even began
>>77284898>gassing out after going up a mere flight of stairsJesus christ Just go for a jogYou're an idiot if you can't find info about improving enduranceJust go do c25k then b210k faggot
>>77284898I went through a bunch of podcasts and stuff for this recently.Zone two cardio is your best bet for building a base. Method doesn't really matter, could be running, biking, incline treadmill, stair climber, whatever you like. It doesn't even have to be the same exercise every time, all that really matters is staying in zone two for as much of the session as possible. I like running, but I also use the stair climber in bad weather or when I want something lower impact.Work up to 3-6 sessions per week, starting at a minimum of twenty minutes each. Most bodybuilders stop here unless they're in prep, because it's plenty for health to just do 20-30 minutes fasted cardio most mornings.You should involve intervals like HIIT or 4x4s as well, maybe once or twice per week.
>>77284898>is cardio good for my cardioOf course it is, retard. And cardiovascular fitness improves extremely rapidly too, and no obviously fucking 28 isn't too old. How stupid are you?
>>77284898Nice diary faggot no one cares.
>>77284901yeah
>>77284898muay thai fighters run 10km in the morning. then train 3 hours muay thai then run another 3-5km evening. some are in their 40s and you ask if its too late at 28.i hate the world so much that made people think if you dont do things from the day your born it makes no sense to do anything later. dont overthink. just DO. strike the iron while its hot.
>>77285455How do i know when my iron is about to go cold?
>>77284898Go for three 30 min runs this week, MWF or whatever works for you. Try to maintain a moderate pace. Do the "talk test" every now and again. If you canspeak in full sentences you are in the correct zone. If you have to slow down to stay in that zone, do so.Next week, do three 35 min runs. The week after, 40 min runs. Then 45, etc. If you need to take an extra week at a given time, do so, then move on.Once you can comfortably run for 60 minutes, sign up for a 5 or 10k in your area and run it. Don't worry about winning, just see how you do. Feel good about yourself. You have just finished your running Basic training.NOW you can start fucking around with speed training, fartleks, fit bits, and whatever else running nerds like.Do not get caught up in overcomplicated bullshit.Meatheads like pic related get very good at running with zero knowledge about any running "science" they just run a lot until they're good.
>>77285780Stick a thermometer up your arse.
>>77285850I dont got a loisence for that
>>77284898Phil Maffetone was basically the one popularizing zone 2 (or the MAF method). Basically start doing brisk walks for an hour until you can increase speed to a very slow jogg. https://youtu.be/HD1W1xnuFPUThere are other more hard core methods to save time and do 30-60 sec full speed intervals that people say work, but you'll be gassing out and probably feel like vomiting.
The moment I move slightly faster I go straight into zone 4, it is impossible for me to do any cardio activity in zone 2.What should I do?
>>77284898>I know going outside is supposed to be even better, but everything's flat where I live.Not a problem.Flat => more hamsHilly => more quadsIssa detail saar, just do some more low weight single legged squat patterns during your week.You can make ok noob gainz on running twice a week if another day of the week you do some high rep stuff (kb swings are amazing for that).>Is improving my cardiovascular capacity still possible when I'm already 28, or is it over for me?Far from being over, it's probably the easiest thing to improve with age, and you're not 40+ quit whining about age. Your youth is almost gone but you're just an adult.
Excellent cardio.
>>77284898When my cardio was awesome I did circuit training, sprinting, or running. No thought to it, and all methods kept me at a pretty high level whether I was doing just one or all three. Key is to get your normal working pace, then push hard for a bit when you feel you can, then go back to normal. Don’t overthink anything
Cardio is fucking terrible for fat loss.But it's fantastic for everything else and health generally.
>>77284898>90% of people talking about cardio only mentions "fat loss"have you looked at the /run/ threads at all? Just start with c25k>>77287312you can't outrun a bad diet but when implemented alongside a good diet cardio definitely makes things easier, it lets you eat a little more and it keeps your metabolism up
30 mins zone 2 every day, 120-140 heart rate, when your heart rate goes below 120, you need to increase the intensityezpz
>>77287405120bpm heart rate I can get while sitting down easily, just smoking cigarettes and contemplating the state of the world
>>77287614you must recognize that is extremely unhealthy for you and you need to understand that the only difference between an athlete's heart and a diseased heart is that the athlete's heart can recover. The diseased heart does not recover, both hearts look the same when we measure them.If your heart is beating like that constantly, it is too stressed. You need to go back to the basics and reduce your heart rate.
>>77287622Yeah my hr baseline started lowering significantly once I stopped smoking a few months ago. The state of the world, however, I can't seem to fix that easily.
>>77284898Weekly cardio routine30 mins jogging x 31 hour incline treadmill x 2I make sure to keep my heartrate above 150 BPM the entire time. I've gone from only running 2 minutes at a time, to keeping a constant pace for the full 30 mins in less than a year.
12-3-30 is actually goated and underratedi personally do 15 though
>>77284898Its normal if you were calorie deficit and sedentary for awhile. You can get back into relatively good cardio shape in just a couple months.You just need to be active, not evening running just zone 2 walking is fine. Do some stairs, do some calisthenics.What isnt normal is feeling winded after a flight of stairs if you ARE active and can't explain why it would affect you that way.
The more I read about it the more it seems like running is terrible for you
>>77284898Fucking retardIt’s as simple as jump roping for 10-15 min before every gym session and jogging at a pace you can hold a conversation for 20-30 min a few times a week. You don’t even need to run. You can bike or 1 hr a few times a week or just hit the bag. It’s more about exposure than intensity when building a cardio base.
