Cardio

Cardio protocols are typically split into two subcategories, HIIT and LISS. The ongoing debate is which is better for reducing body fat? …….. and it depends.

 

 

L.I.S.S

Low Intensity Steady State is a cardio workout performed for a duration at a low intensity, with the goal of trying to keep the heart rate between a range for example 110 beats per minute (bpm) to 130bpm.

The benefit for a low intensity cardio include improved blood flow, reduce stress, and lowers risk of heart diseases. During a LISS workout the body uses fats for energy, this is why bodybuilders can be typically found using this protocol pre competition as it has a far lower potential to use hard earned muscle for energy unlike HIIT.

The principle for LISS is quite clear. Spend 30 to 45 minutes performing cardio and ensure your heart rate stays within the 110bpm to 130bpm range (not as easy to track on a bicycle). Walking or cycling to work can be good choices of LISS workouts, however it’s not limited to these forms of exercise the key is keeping the heart rate within the range.

LISS is low impact, low risk, easy to perform and takes little time to recover from so it shouldn’t interfere with your weight training sessions. If you are new to training then this may be the protocol we recommend.

 

 

HIIT?

High Intensity Interval Training or HITT for short is one of the fitness industries most popular classes. You can find studios across any major city offering classes claiming you have the ability to burn up to 1000 calories following their HITT group exercise program. As a result it is an attractive proposition, work shorter with a quicker return on investment, opposed to other forms of exercise such as LISS or resistance training. HITT involves working at max effort producing a high level of output (VO2 max) and short rest periods. The resulting adaptation from this cardio training protocol when performed correctly is improved body composition.

However the issue lies with executing HITT workouts with high intensity. Unfortunately the fact is most individual don’t possess the necessary work capacity to produce the correct output to elicit the desired response. A true HITT workout will having you feeling close to death. The “Tabata” study and protocol is detailed HERE in an article by the Guardian. 

What you typically find in gyms is some sort of interval workout. For example at the Cut you will find us using Sprint Interval Training (SIT), this is based off the science of HITT but adapted for our clientele. We use SIT as our preferred cardio protocol

to assist in fat loss for our clients using the sled, however unlike HITT the rest period for sprint interval training allows clients to get increased rest which helps to prevent a drop off in performance, or feeling close to death. We find HIIT  (LISS usually doesn’t) can interfere with weight training intensity if performed too regularly or close to a resistance training session.

HITT is a tool just as is LISS or Modified Strength training. The chosen protocol should be dependent on where an individual is now in regards to their health and fitness, their goal and current physical ability.

 

So, which cardio protocol is “better”?

It depends. If you can maintain a high output of workout from the start until the end of your session and fat loss is your goal HIIT or SIT would a good time efficient option, however if you’re an individual who doesn’t have the work capacity LISS would probably give you a better return on investment initially and you could potentially progress to HIIT.

Article by William Nkrumah

                                                                                                       

                                                                                Personal Trainer London 

                                                                                

Cable crossover

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Chest Supported Row

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Face Pull

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cable Lateral raise

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Dumbbell Lateral raise

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Dumbbell Shoulder Press

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Single arm row

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Cardio

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Straight arm pull down

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Pull Ups

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Seated Row

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Rfe split squat

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Lat Pull Down

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Push ups

Starting in a prone position, set your hand just outside shoulder width at a 45 degree angle relative to your torso.

Bring your knees and your hips off the ground, so that your body is in neutral (this is your start and end position for every rep).

Press into the ground until your arms are fully extended, then lower your body in a controlled manner towards the floor.

*Your body should be moving in a synchronised manner.

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Cable Press

Pick the handles and take a seat on your bench, your arms should be in a neutral position.

Extend your arms, so your fist is approximately the same height as your armpit but now rotate so that you’re in a pronated grip (this is your start and end position for every rep).

In a slow controlled manner, you’re going to move your upper arm towards the bench. The upper arm should be in approximately a 45 degree relative to your torso. When you’ve reached a point when your upper arm can move no further, press the handles in the opposite direction of the bench until your arm are fully extended.

*Your bench should be central of the cable station.

*Your handles should be should height

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Cable Fly

Pick the handles and take a seat on your bench, your arms should be in a neutral position.

Extend your arms, so your fist is approximately the same height as your armpit. Your elbow should also be slightly bent (this is your start and end position for every rep).

In a slow controlled manner, you’re going to move your upper arm in a circular movement towards the pulley, before returning to your start/end position.

*Your bench should be central of the cable station.

*Your handles should be shoulder height

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Incline Machine

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Dumbbell Chest Press

Sit on the edge of the bench, feet approximately shoulder-width with the dumbbells resting on your thighs then lie back so that you’re in a supine position on your bench.

Your dumbbells should be above your elbows, whilst your upper arm should be approximately 45 degrees to your torso (this is your start and end position for every rep), palms in the same direction of your feet.

Press the dumbbells towards the ceiling, until your arms are fully extended then lower the dumbbells in a slow controlled manner to your start position.

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Change This to exorcise title

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BarBell Chest Press

Sit on the edge of the bench, feet approximately shoulder-width, lie back so you’re in a supine position. Your eyes should be directly underneath the barbell.

Place your hands on the barbell with an overhand grip, approximately 1.5x shoulder width.

Extend your arms to un rack the bar, slowly set the bar to a position perpendicular of your shoulders (this is your start and end position for every rep).

Lower the barbell in a controlled manner towards your chest, your arms should be approximately 45 degrees to your torso. When you’ve reached a point when the barbell can get no lower press the barbell towards the ceiling, until your arms fully extended.

*If you’re training in a facility where you can set the hooks to your preferred height, choose a height in which when you’re un-racking the bar you’re not protracting/over extending to remove the bar.

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Can you spare us 2 minutes for some market research? If so we would like to offer you a weeks free training at the end

Y Raise

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Leg Extension

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Cable Extension

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Ham curl

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DUMBBELL TRICEP EXTENSION

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Reverse Curl

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Zotttman Curl

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Hammer Curl

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Cable Curl

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Preacher Curl

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Spider curl

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Seated DB curl

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Step Ups

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Split squat

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glute bridge

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Hip Bridge

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45 Back Extension

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RDL

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Trap bar deadlift

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Alternating lunges

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Goblet squat

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Hack Squat

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back Squat

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