Saturday Feb 23, 2008

Killer Cardio

For those of you who strength train (and you all really should) do you do cardio before or after you lift?  I'm a post weight lifting cardio kind of guy, for a number of reasons, mainly though because I don't want to leave puddles of sweat on the equipment.  This is one workout that will make you sweat, so watch your puddles.  This is also great glute workout due to the double stair stepping.

Required Equipment:  StairMaster Step Mill

This can be done using either HITT (High Intensity Interval Training) or LISS (Low Intensity Steady State) techniques. 

For high intensity, go for 20 minutes using the "Fat Burner" mode and a setting of at least 10.  I usually do 12 but sometimes I bump it up to 13.  At level 14, you almost have to run up the stairs during the peaks.

For the lower intensity, go for 40 minutes with a setting around 8.  Experiment and find the right setting for you.

Click the below graphic to view the full size. 

Each column in the grid represents 20 seconds for HIIT and would be 40 seconds for LISS.  The StairMaster keeps track of all the time and adjusts the levels for you.  All you have to do is watch the grid so you make sure you doing the correct steps at the right time.

If you try it out, my only tip is to be careful on the backwards walking part.  It takes a bit of practice, but it's an awesome burn due to using muscles in ways they are not used to working.

About

My name is Craig Bender aka ThinGuy. I'm a Principal Software Developer for Oracle's Virtual Desktop Engineering group.

I architect and evangelize the use of Oracle's Desktop technology including Sun Ray, Secure Global Desktop, and Oracle VDI.

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