In Shape Today
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>3 Mile run
>50/40/30/20/10 Kettlbell swings repeating for 20 minutes
I get bored doing one thing so I switch monthly, sometimes weekly depending on how I feel.
Do a couple circuits of body weight exercise.
Sit on bike, go at a reasonable speed and browse IST on my phone.
incline walk for 10 minutes before i lift
30 to 40 minutes of incline walking on the treadmill hard enough to keep my heart rate around 150 to 165. "Easy" enough to do for the entire duration without breaks, burns a good amount of calories, helps with endurance, doesnt impede recovery too much. It's pretty good
>150 to 165 heart rate
i have a ski erg so i just do either distance, intervals or sprints. like a 10k, or 3x2k, or 5x800m, or whatever
i also have a heavy bag and ill do guided youtube heavy bag workouts for 30-40minutes on other days
Edging to various jav porn for about 2 hours only to cum looking at pictures of my sister in law, as usual
5 mile run, every other day
Why do you do cardio?
to be healthy
Low intensity cardio helps my recovery. Higher heart rate means nutrients get delivered to muscles faster. And, because it's low intensity, it won't compete with the my lifting.
30min incline walking at 15% incline 4kmh or 2.5mph in burger
5k 25 min run twice a week.
1 hour+ outdoor brisk walk at ~130bpm. ~5 miles. Perfect for after lifting to keep the blood pumping, lower cortisol, and burn fat.
20-30 minutes / 4-5k meters on rower
Either a 40 minute run or 40 minutes on the rowing machine.
I add distance or time every week. only started about 2 months ago, resting heart rate has already dropped from 70 to 58.
I love it, do it 5 days a week after my weight sessions.
Walking fast 2 min, sprint at 15km 2min, cooldown at 8km 1min, walk fast 1 min, walk slow 1 min. Before or after lifting, no cardio on leg day. Goal is just getiing the heart working up a bit, calories burned are no more than 50-60cals.
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