Thatâs hard to do!
As a cardio noob, whatâs your goal here? Keep your heart rate within a certain range?
I just play it by ear mate. Once a week i like a HIIT session however slow and steadyâŠ
A good starting point imo is 180 - your age
Keep your HR at 10 beats around that range but donât go over
That will increase engine size.
30 mins minimum.
A few weeks of this will send your recovery levels through the roof.
Itâs the slow and steady work where the magic happens mate.
Mate I was almost weeping at points
Those slow eccentrics combined with going past failure is the exercise version of sitting on a spike
Isnât it always little and often over the long haul?
Thanks for the advice man, I donât really âgetâ this cardio stuff yet
Most of the time, defo
Get yourself a HR monitor and get some cardio down your neck. It will revolutionise your training.
Do your cardio without having to rely on podcasts or music to help it âpass byâ
Embrace the boredom. The rewards are plentiful.
Cardio will ensure that no gains are left on the table
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I have 2 ways of doing cardio: either hit my heart rate and zone out or go all out competitive and try and kill myself. Inbetween just doesnât really gel with me, I donât do medium.
Donât ask me why I did this
Meant to be a day off however had to get out the house and burn off some steam.
Took a spin class this morning as Iâve managed to a snag a couple of classes at work. Need the cash and itâs another way to fit a cheeky bit of cardio in
Forgot my watch and couldnât record it on the phone as the Bluetooth was being used to pump the tunes!
Kept the HR between 130-150 and tbh it was easy.
It seems you have to work the Airdyne hard to get it up to a similar HR
Maybe it was the nerves having not taken a class in a while.
Ended up having a cheeky one at night as the Airdyne helps my youngest fall asleep for some reason. Must be the white noise from the fan
This one toiled the day
First superset is painful. Band pulldowns set the back alight as do sloooooow eccentric ring chins
Today was the first day in a while I felt my recovery wasnât on point. Yesterdayâs double dunt of cardio obviously hasnât helped
With cycling and I guess this applies to exercise bikes and the Airdyne: Iâve read that a higher cadence (RPM) works your cardio more whereas a lower one works the muscles more so your legs burn. I think the reason itâs harder to get your heart rate up on the assault bike is because itâs hard to have a high RPM because of the high resistance, itâs basically like cycling in a really high gear.
Just sore and lethargic or what?
Interesting mate.
I was up in the 80rpm mark on the spin bike and my HR was up around 140. It never even registered on my lungs and legs
Whereas 80rpm on the Airdyne can take my HR into the 160 mark while the legs are pumped up
Lethargic as hell mate.
Reps were hard.
The added element of your arms might confuse things a bit to be fair. I usually use the airdyne legs only as a warm up for leg day. This week though for example I was sat at about 50rpm for 5 mins with a power of about 150-200W and my HR was about 60 with my legs burning. On my bike if Iâm spinning really fast I can be putting out less power and my heart rate is 150+ without feeling much in my legs at all.
Thinking about it I guess the airdyne is the best of both worlds which is probably why itâs so hard. Your heart rate gets high AND your muscles are burning.
@caesium32 Yeah that explains it perfectly.
I can hit 160+ during a hill climb and still have the ability to coach a class
160 on the Airdyne and I can feel my heart in my mouth
The Airdyne isnât even a bike when you actually think about itđ
Itâs a f%^king torture machine