M6:D68 (D546) How To Test Your Cardio Training

The Types of Cardio You Can Do

H.I.I.T. – High Intensity Interval Training

This one isn’t for wimps.  I am not talking about straight up intervals here, I am talking about intervals with extremely high intensity.  The intervals will be 9.0 MPH for the high end and 5.0 MPH for the low end. 

Steady State

Steady State cardio (SS for short) is a great way to burn fat.  You have a much lower risk of injury when you do SS cardio.  This will generally involve a low intensity, long duration session of cardio.

Max OT Cardio

This type of cardio is very specific and must be done on a machine that allows you to maintain a good pace.  The idea is to do 16 minutes of cardio and maximize the distance you travel during that time.  Each time you do it you aim to increase the distance you travel. Naturally, this adds to the intensity each time.

Crafting a Good Cardio Program

Like weight training, it is important to mix up your cardio.  It doesn’t have to be too extreme.  Lately I have been doing SS cardio and Max OT cardio.  I find that the Max OT style fits well in my afternoon cardio sessions.

Follow these guidelines to craft an excellent cardio program.

• Don't overdo the intensity.
• Be aware of your body to avoid injury
• Mix up the machines you use
• Avoid adaptation by changing up the type of cardio you do
• Be consistent with doing your cardio
• Try adding fasted cardio to your program for maximum fat loss