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5 Dumbest Forms of Cardio (DON-T LOOK STUPID)

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Rating: 4.0; Vote: 1

Cardio is one of the most common things people train in the gym. That said, there are many dumb forms of cardio workouts that you should avoid if you not only want to see your best results but stay safe when doing it. In this video, I cover the 5 worst forms of cardio and show you how to make each of them better. Battle ropes are a new way to get in your conditioning and cardiovascular training, but only if you do them right. They aren-t called battle ropes for no reason. If you want to get the most out of this workout tool you are going to have to go to battle with the ropes. In other words, you need to attack the workout with a super high intensity level. It is ok if you wind up cutting down the amount of time you spend swinging the ropes if the trade off is that you are working harder. Work harder for a shorter period of time and you will see more efficient results from your workouts. Treadmills, bikes and ellipticals are three common forms of cardio that get used every single day in the gym. Their popularity should not be confused with them being the best thing you can do however. In fact, the postural mistakes that are not only encouraged but somehow possible on these machines makes them a very poor alternative to the equivalent activity that you could be doing outside. Not just that, but nobody would ever argue that walking on a stair climber is somehow harder than walking real flights of stairs. Get outside and away from the machines and you will see a more effective carryover in your training. Tabata is also a very popular form of cardio. The problem here is twofold. The exercise selection for using your Tabata as well as the fact that you need to train at a much higher intensity during your interval is key to the success as it was originally designed. The Tabata interval is 20 seconds of activity followed by 10 seconds of rest. You repeat this for a total of 8 rounds or 4 minutes. The key however is that your high activity levels must be near your max heart rate. If you choose an exercise that is either too easy or takes too long to ramp up and down from, you will be costing yourself the major benefit of the cardio protocol. The same can be said for poorly designed HIIT training. If your idea of HIIT is that you perform a max effort lift with a conditioning exercise interspersed, you are going to wind up either hurting yourself or at the very least getting submaximal results for both of the goals you are training for. Instead, focus either on strength training or cardio but don-t try to do both in the same workout. Again, this is a very popular way to train these days but popularity does not mean safe or beneficial. Finally, jogging is a very common form of cardio. The issue with jogging is that it is smack dab in the middle of sprinting and walking, and often takes on the worst traits of each. If you are overweight and in need of a good cardio workout, a slow long duration walk would be good for keeping it easy on your joints while still allowing enough time to burn sufficient calories at a lower energy output. Sprinting is a bit harder on the joints but can really ramp up the effort and get you a better workout faster. Jogging has the impact of running but is usually not long enough to sustain the benefits of the walking. Whatever you are doing to get in your cardio, remember there are ways to train to burn fat that can be efficient and safe. The ATHLEAN-X Training Systems are designed to get you ripped without sacrificing either the health of your joints or your hard earned muscle. If you are looking to train like an athlete, you can get started today by choosing the program best suited to your goals on our site. In the meantime, if you want more fat burning workouts and cardio to burn fat without losing muscle, be sure to
Date: 2022-04-22

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Comments and reviews: 10

imnotmike
I honestly feel like this guy probably dissuades more people from working out at all than anything. His videos seem to focus on what you're doing wrong, and don't really give you a good idea of what to do right. And I don't even think his explanations of what you're doing wrong are accurate. Machines are a great way to get exercise without requiring space, and are usually much easier on your joints. Spending too much time in the sun is terrible for you, and not everybody has an indoor track they can run on. You just have to use them right. Because it's possible to use them wrong, nobody should use them at all? Ridiculous. Jogging is a necessary training element. You can't do just sprints. You will burn out your body and eventually injure yourself if you sprint all the time, no matter how great an athlete you think you are.
And I completely wrecked my knees doing those terrible 20 second full effort 10 second rest workouts. Those are soooo hard on your body. I feel like I should sue the guy who came up with that idea, because I'm practically crippled now compared to how I was before I tried those things.
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ChamonixSkiBum
i have never heard of the phrase 'TABADA' but i have done 20: 10 sets on an exercise/watt bike, and i can tell you, if you are managing to reach peak watts for even 1 second in the 20, then after about 3 sets you are absolutely dead! and i am speaking as a track cyclist! you cant sustain 100% peak intensity for multiple sets over 20s, its physically impossible. the best athletes in the world will need to ramp up and wind down in those 20 seconds. that said, 8 sets of 20: 10 is a bloody good work out even if you are only hitting 80% intensity. skipping is probably a bad example because it is too easy, but there are many exercises where 20: 10 is really really good!
the point here is, just going through the motions is going to be fairly ineffective for whatever cardio you are doing, but if you are properly burrying yourself, then any form of intervals is going to be doing world of good!
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William
If you-re looking to become more athletic, especially if you-re already an athlete, this is advice for you.
If you are the general population, and you don-t care about athleticism and you just want to shed a few pounds, this advice is not for you.
Simply put, eat in a calorie deficit, move your body everyday for extended periods of time in a state where your heart rate is high and you will burn calories. If you jog for 30 minutes, that-s your thing. If you use the elliptical, that-s your thing. I disagree with Jeff here. Any form of movement for exercise (with good form, posture, etc) can be extremely beneficial to the average person.
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Luke
Did this guy really say that running is had bad cardio and that people who can should sprint instead? As if running and sprinting are remotely similar? You can't replace a run with an anaerobic exercise lol, theyre night and day. You can't replace it with walking either, its not the same motion or muscles and you arent going to condition or improve your v02 or even get your heart rate to a good spot.
I mean I thought he was going to say 'don't jog, run', that would make sense, especially after the last couple points he made. But if you're doing cardio and the three choices are walk jog or sprint, jogging is absolutely the best option lmao
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Jeremy
I love you, Jeff! -. But, the endurance world (including the physiologists, will have to disagree entirely on your point about jogging. The ventricular biomechanical adaptations alone disagree here. Ventricular expansion doesn-t occur at very high intensity. Low intensity develops that. Left ventricular hypertrophy occurs primarily at higher intensity. An imbalance of those adaptations leads to problems. Your thoughts here may work for most ball sports (except soccer, but beyond that, the point on jogging isn-t robust.
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SystemFreaKk13
PSA: If I'm not mistaken there's new evidence that cardio at a constant rate long distance can actually mess with your heart and introduce an arrhythmia. for that reason every trainer I've heard from advises against cardio that doesn't somehow fluctuate in intensity. Instead they'll likely tell you to alternate between intervals, like 3 minutes of moderate-intensity jogging/biking/etc, 1 minute of all-out bust-your-ass, rinse-repeat for +40 minutes (instead of 10-15 minutes of a 1: 1 ratio as in HIIT)
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channel
This is a perfect example of exercising for aesthetics vs exercising for health and fitness. I switched from my HIIT routine to this program. While it did make me bigger and stronger, I lost all of my athleticism. I became slower, less agile, less explosive, tired out faster and my resting heart rate increased quite a bit.
I LOOKED better with this approach but felt worse. So I've since switched back to a more holistic fitness routine.
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Zoom
I run 5-7 miles 6 days a week 1 being a warmup and the rest being an easy jog which is 9: 30 pace for me or a hard workout run which is around 75-90% and lastly sometimes a cool down jog and I do speed work as well which isn-t included in mileage and all that cardio has helped with my weight loss once I changed my diet 10 pounds fell off of me so fast and when I incorporated strength training I started getting toned every1 around me noticed
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Gareth
Humm, dnt really agree with the jogging part slow steady state cardio is the gold standard to increase the engine size
Slow jogging for extended lengths 9f time, is the best way to increase your cardiovascular capacity, witch in turn will aloud you to train at a higher intensity level
Love heavy bag tabata all out straight punching, if your not feeling like your going to puke up after the 3rd round go harder -
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Ed
I really like the jogging comment. But I guess a lot may be just -slow running-, trying to hit that supposed fat-burning heart rate of 130 or whatever. Which keeps them jogging rather than running faster. I find just going for an actual run and then walking if I need to get my breath back is much more comfortable that slogging along at a slower pace that hits my knees harder than it would otherwise.
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