max-ot cardio

sickwitit · 23-Jul-05, 06:44 AM

I was wondering if anyone does this kind of cardio at all. I read what its about i just don't get some of it. DO i just try to better myself each time i do it, or is it an interval thing like 30 sec w 30 sec rest. ALso how many times a week can it be done i read somewhere some one did it every mornign monday thru saturday and got great results from it. I was thinking of trying this on "off days" and doing guerilla cardio after my weight workouts. But anyone have any suggestions on how to do it properly.

**threenorns** · 23-Jul-05, 06:51 AM

good heavens, do NOT do guerilla cardio after your workouts!!!!!!

keep a minimum of 8 hours between weights and any high-intensity cardio - preferably, do them on alternating days.

maverick's probably the one you're thinking of with the results from HIIT - his progress in a few months was nothing short of stunning. a real testament to balls-to-the-wall stubbornness, determination, and consistent hard work.

when you do max-ot, you choose the interval program. start with a level that's about 10% more difficult than you normally would go on a normal day. each day, ramp it up just a little more - you always want to exceed the previous performance by just a little bit.

sickwitit · 23-Jul-05, 07:40 AM

the thign is i dont have an interval program on my treadmill. I can just move it up and down when i need. So do i just move it up little by little in the workout or keep it constent.

**threenorns** · 23-Jul-05, 10:15 AM

okay, so if you normally walk at, for example, 3mph at a zero incline, start max-ot cardio at zero incline, 3.3mph.

the next time, do 3.3mph, 1% incline.

then 3.4mph.

then 3.4mph, 2% incline

and so on - don't forget: it's 16 minutes only.

sickwitit · 23-Jul-05, 08:21 PM

oh ok i got it thanx for the help.

**threenorns** · 23-Jul-05, 09:07 PM

you're welcome!

sickwitit · 26-Jul-05, 07:36 AM

how many times a week can it be done.

**maverick** · 26-Jul-05, 10:29 AM

Quote:

Originally Posted by threenorns

maverick's probably the one you're thinking of with the results from HIIT - his progress in a few months was nothing short of stunning. a real testament to balls-to-the-wall stubbornness, determination, and consistent hard work.

Well thank you!

When I did it, I went 3-5 times a week and as 3norns said, separated it from my weight training. Ideally I did them on separate days, but more often than not I did weight training at lunch and then guerilla cardio when I got home from work (about 6 hours). I used to do it first thing in the morning before breakfast, but in retrospect that probably cost me some muscle. I also wish I had mixed in some moderate, long duration cardio to keep my body guessing. Oh well, things to know for the next time around.