someone running with me? not all the time. kl mara is so small - no 29k runners unlike ny marathon. probably less than 1k.

i train with some frens, yes

i dont hv backup and contingency plans.

for the rest of you : learn how to cook lah. it's not that hard.

clarkfann : hmm....rest your brain a bit.

Actually, after you posted the links and re-reading the other cardio thread, it looks like there's 2 types of cardio here : aerobic and anaerobic.

Hmm...and I need to do some thinking about it too.

anaerobic (without air/oxygen) cardio = sprints et al. the ones u can do even when ur holding ur breath.

yea,me too
i see there's 2 types of statement between cardio is good/bad
yea,i noe the differences between aerobic and anaerobic..
but juz want to make sure izit cardio good for health,i do cardio everyweeks..and its quite high intense..
like 310 mins a week im so confused by those statement,if it really harm our knee and health
i guess i better not doing it that much anymore

This post has been edited by ClarkFann: Apr 15 2009, 10:45 PM

In aerobic, there are 2 types too. One is meant to burn carb, another one is meant to burn fats.

Anaerobic is out of question if we want to burn fats. It is good to train for lactose endurance and to ensure muscle can perform near to max even when it starts to soar.

So, in a cardio training, it is good to have the burn carb type aerobic to increase our cardiovascular capacity. From my experience, we need to eat enough in order to perform well in this kind of cardio training.


By the way, dinner at 7.30pm. Taken McD Fish burger, 2 apple pie. Then go redbox sing from 8pm - 12.30am, with 2 duno what drinks. Only 1 friend singing with me, sing till no voice ady

Erm... sing K can burn fats?

Sing K burn throat xD, i wanna sing too, but by taking vocal class, maybe someday.

I dropped all my free weight training, no more push ups, sit ups, crunch etc.

Experimenting with something, currently making my whole waist blue black now.. Let you all know the result next time

On the running is bad for joint, i heard it from my mom too, she stopped jogging completely and only do walking for a short duration.

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Added on April 15, 2009, 2:26 amhttp://health.learninginfo.org/cardio-health.htm

o.O kick boxing and yoga as cardio?

finding more variety of cardio xD

This post has been edited by Sky.Live: Apr 15 2009, 02:26 AM

anything that elevates ur heart rate is cardio exercise ler

this includes bedroom olympics

The sports type kick boxing is good for cardio, they are basically kick boxing dances. However, martial arts type of kick boxing is 70% anaerobic.

Kick boxing trains more on major muscles, whereas Yoga trains more on the minor (holding) muscles.

Training on major muscles burn more fats, training on minor muscle increased flexibility and less joint injuries.

Hmm...I thought that anaerobic cardio was the one to burn fat. Based on the Cardio link in the Bodybuilding and Strength forum.

My understanding from what I have studied is, anaerobic burns carbo. It needs fast glycolysis and the end result is ATP + lactic acid. Fast glycolysis doesn't need sufficient O2.

Fat burn type aerobic needs ALOT of O2 in order to convert fats to ATP. Sometimes if the intensity is a bit high during aerobic will cause momentary insufficient O2, thus the slow glycolysis will use carbo to generate ATP without the beta oxidation to convert fats to ATP.

Theory aside. It does work this way for my body.

No food = no power when I do a lot of fast punches and kicks (anaerobic) and high intensity aerobic exercise (my elliptical training).

If I have an empty stomach, I will go for low intensity and slow rowing on elliptical, which can last me for more than 1 hour.

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Added on April 15, 2009, 11:35 amAnother thing to add on:

Anaerobic can never train cardio, because we cannot sustain long period of pure anaerobic (maximum 1 minute). Anaerobic can only increase our tolerance to lactic acid, so that muscle can even perform under acidic (fatigue) condition. So, cardio training is always more on aerobic and a lil of anaerobic in between.

This post has been edited by charge-n-go: Apr 15 2009, 11:35 AM

charge-n-go : Actually, perhaps we may have to change the concept of cardio a bit.

http://forum.lowyat.net/topic/997723

Check out the links on this forum. What they concluded is that it's not that the fat is burnt during the anaerobic phase but during the recovery period after the anaerobic phase.

In one of the articles, I think it's mentioned 1 min but it was difficult to wallow through it to find out where. Too much emotion and drama in the article but that's most of the way the Americans like to write English. I need to rewrite somewhere without all the dramatical "I-told-you-so" phrases.

When I see ATP and all, my head pening a bit. You guys are pushing me to understand cardio faster than my mind can process it lah.

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Added on April 15, 2009, 1:30 pmShe's rite about that.

charge-n-go : perhaps should talk more to Syd G. She may understand better than us about cardio.

This post has been edited by myremi: Apr 15 2009, 01:30 PM

I thought ur a chemist xD.

i almost forgot what is ATP from not touching on biology for so many years.

Yes, cardio is training for heart. Basically it is to train the blood/oxygen delivery system in body.

You see, activities like martial arts, especially tradisional martial arts which focus purely on combat has not much help on cardiovascular. The fighter reacts upon the opponent moves. We are not in total control of the situation. Sometimes in 1 minute, we have to punch and kick like hell, and then come down to a complete stop for 1 - 2 minute, awaiting for the next chance to attack. So, the short bursting takes alot of ATP, and the HR may shoot up very very quickly. When it comes to a complete stop and observing stage, the HR may drop down significantly. For martial arts alike sports, such as football, in order to boost cardio in an efficient way, we always have different kind of trainings. That's what we called interval training in general term. However, when near to competition, we always have to condition the body muscle with lactose tolerance training, with more anaerobic training ratio compared to aerobic.

The stamina used in anaerobic related sports is very different from aerobic type. I have students who is a damn good marathon runners, but once go into martial arts training, their stamina is completely drained in 30 minutes. I have also students who can last martial arts training for 2 hours, but can't even jog for 30 minutes. I was like that too, I can't run for more than 40 minutes, but I can last martial arts training for hours.

In running, heart rate are kept almost similar throughout the race. Well, syd G is the expert in this field, let her explain about it.

This post has been edited by charge-n-go: Apr 15 2009, 02:20 PM

er.. i'm not an expert

do u guys use a heart rate monitor or something? i'd suggest it for people who're trying to lose weight or cardio newbies.

I'm very rusty and when you read emotionally charged articles from fitness experts, it drains a lot of brainpower trying to rethink what they wrote so that it's simpler to understand.

I missed this

Yes, you are correct. But to effectively burn fats, low intensity with long duration is a better method.

An easy scenario would be:
1st, you run 100m with full speed, perhaps last 15seconds (anaerobic)
2nd, you rest for 3 minute. (body is trying to use carbo/fats to convert to ATP)
3rd, you run 100m again with full speed in 15 seconds.
4th, you rest again for 3 minutes.
.
.
.
and so on.

So, how long can we sustain running full speed at 100m?

and, during rest time of 3 minutes, the kCal burnt is very little.

So, in 1 hour time, we may burn less fats that a continuous activity with low intensity + long duration.

My elliptical with interval training (level 10, 1 minute, level 5, 3 mins) burn less kCal than normal intensity with long duration (level 6 for continuous).

The interval training burn about 800kCal per hour, but normal intensity cardio training burns up to 1080kCal per hour.

charge-n-go : u are very complicated. When I suggested Syd G, I was thinking that she probably had simpler indicators for cardio.

Hmm...when you threw in the martial weights training recruitment, that threw out the discussion off a little bit.

Maybe we should define the boundaries. What do you want?
-Weight Loss?
-Martial Arts?
-If both, what are the conditions?

Because then the cardio discussion will change based on what your goals are.

WIKI-san, I salute you for the patience.
For me, I read and do what they suggest, see the kCal meter / HR meter and then only think what the heck this training is up to

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Added on April 15, 2009, 2:34 pmI want weight loss now, as I carry a 10kg fatty bag to move my body, very sien la
But I know martial arts type of training (anaerobic) cannot work effectively, since I didnt have any weight drop at all.
However, after I switch to the aerobic based cardio training, I shaved weight.

I am actually a lot more interested in diet compared to training sessions

This post has been edited by charge-n-go: Apr 15 2009, 02:34 PM

ok lemme break them

when to do hiit (intervals) - anaerobic + aerobic cardio
* when you're trying to lose weight fast (burn carbs during exercise, but burn more fat afterwards compared to aerobic exercises)
* when you're looking for performance enhancement in athletics

when to do 60-80% max hr aerobic cardio
* when you're building your endurance level as opposed to speed (mental endurance, especially)
* when you're doing active recovery (run during off-days)
* when you're doing it just to maintain ur fitness level

in short, if you want to lose fat - do your hiit.

You're making me think too much about Energy Balances and bringing in Mass Transfer and Heat Transfer now. It's harder to apply those rules to a human body, YOU KNOW? And now having to dig up medical terms too.

Bit busy the past few nights so haven't had time to chew on all of this. My only concept atm is that the body needs energy to move (exercise or normal movement) and that it's taking it from blood sugar. That blood sugar is in various forms though, depending on what the body is doing and what nutrients/fuel is available. Losing weight is the side-effect of this energy consumption. Building/losing muscles is a side-effect of this energy consumption. Building stamina is something I haven't quite figure out yet because haven't seen how it fits into the entire thing. Just need to min-max this energy consumption to get to what we want. Min-max : changing the body/environment to get maximum benefits/goal achievement with minimum losses/goals incomplete.

The bit that is interesting is how it all fits together. And there's something about blood sugar that plays a major role in all chronic diseases that is also interesting.