What is good cardio?
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- čas přidán 22. 01. 2009
- www.scoobysworkshop.com
What is "good cardio"? Thats of the most frequent questions I get asked. People are always asking if some specific machine or activity is good cardio or not. Before we go into what IS good cardio, lets review WHY cardio is so important
•#1 lose fat! - want 6-pack abs? Only way is to lose fat thru cardio and nutrition.
•#2 Cardio can improve your mood and significantly reduce depression. Its been prooven by study after study, cardio can make you happier!
•#3 Perform better at school or work! Daily cardio reduces mental fatigue and gives you more energy. A recent study from the U of G showed that daily cardio reduces fatigue by 65%!
•#4 Tons of other health reasons -
oreduce risk of heart disease
oreduce blood pressure
oreduce risk of diabetes
olive longer - 2hrs longer for every 1hr of exercise
You've heard me say this before and I will repeat it again - cardio is much more important than lifting weights and if you only have 20min a day for fitness, you should spend the whole time doing cardio.
Its clear that there is a lot of confusion about cardio, its really quite simple. In this video I'm going to tell you how to know what is good cardio and how to tell at a glance if a piece of cardio equipment is good or not. Lets start with the basics. The purpose of cardio is to elevate your heart rate and keep it target zone for at least 20 minutes. How elevated does your heart rate need to be? Depends on your goal, your age, and your health. If you have medical conditions, ask your doctor what is appropriate for you. If you are in good health, you can use these charts from the American Heart Association:
www.americanheart.org/presente...
So if you are wondering if a particular activity is good cardio, its simple to find out. Do it for a minimum of 20 minutes then measure your heartrate (15sx4) and compare it to the above chart. If your heartrate is in the target zone, then its good cardio - simple as that! With many forms of cardio, like cycling or walking, its easy to get lazy and just lolli-gag along. Its important that you monitor your heartrate during the cardio to make sure that you are not slacking off. Just a note, walking has the lowest dropout rate of all forms of cardio - probably because its so enjoyable.
OK, now lets talk about cardio equipment. I get lots of questions asking if a particular kind of cardio equipment is good. First of all, I dont recommend buying ANY equipment. I'd much rather see you get exercise outdoors by cycling, jogging, or playing soccer, its cheaper and more enjoyable. If you have to workout in your home, I would recommend a cheap jumprope. Having said that, if you are determined to spend money on equipment for indoor use, here is how you can tell if a piece of equipment is good. First of all, good cardio equipment is very expensive and typically costs over a thousand dollars and has three main characteristics
•If the equipment elevates your heart rate into the target zone, then its good cardio - simple as that.
•adjustable speed, very impt
•sturdy = heavy, never seeen anything sturdy under 50lbs most well over a hundred
•sufficient adjustable resistance
OK, some common questions I get about cardio. Many people seem to be looking for shortcuts to cardio. What if I sprint, can I just do 1 mile? NO! You must do your cardio a MINIMUM of 20min, preferably 40-60min. What if I do interval training, can I just do 15min - NO! You must do your cardio a MINIMUM of 20min, preferably 40-60min. I get questions about interval training all the time so lets talk about that a moment. Interval training is alternating bursts of speed followed by short rests, for example in running you might sprint for 60s and walk for 30s. Studies have shown that exercising in this fashion can burn off more calories than steady cardio. If you want to do interval training:
1.you still need to do it for a min of 20min daily
2.dont rest so long that your heartrate drops below the target heart rate zone (purple)
3.Be mindful of injuries, make sure to stretch - you are much more likely to get injured sprinting than
Wow, I'm really groggy myself. Time for me to do cardio before I fall asleep.
Nutrition is losing fat and getting 6-pack abs! I cover nutrition on my website, if thats not detailed enough for you I have reviewed and recommended some excellent books:
scoobysworkshop.com/goodfitnes...
For more information on home workouts, please see my free website (no advertising either):
www.scoobysworkshop.com
Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.
copyright 2006-2009 scoobysworkshop.com LLC - Jak na to + styl
If you're sweating profusely and it feels like your heart is about to burst out of your chest, then it's good cardio.
Damn im going to miss scoob been watching him since 2006 great vids. Sadly everything good ends. Wish him luck in his endeavors and a merry Christmas to him and him loved ones. By the way thanks scoob because of people like you i also became an engineer.
if you can't talk while doing it it's good cardio lol
+jose cruz its true though! Check out the cardio video of me biking up the mountain, talking normally was quite difficult
+jose cruz When I do bodyweight supersets I have trouble talking xD
Vladimir Krstic good sets!!
+Vladimir Krstic You can turn your weight lifting workout into cardio if you can maintain a pace for at least 30 minutes that keeps you heart rate high enough that you are winded the entire time.
AmesKtown Intenisty is the key :)
Get a stationary bike and watch TV while you ride. I've lost 50+ in less than six months doing this. Is it the best? No, but it keeps me consistent, and that's more important.
Whatever works for you, I prefer doing it outdoors with no music or indoors with music.
sirroxalot I used to do that and play on the Xbox, it makes an hour fly by. Then you've done an hour's cardio! One of the worst things about cardio is it can be boring, if you can solve the boredom part it becomes easy.
"Can I do this?"
-NOOO!
"Can I do that?"
-NOOOOO!!
"Can I do-do?"
-NUCLEAR EXPLOSION
How often do I do cardio? Check out the "about Me" page on my website to get my current cardio schedule.
Glad to hear it! Its why I like doing these vids :)
Sorry folks, I'm frantically working to finish a video before I go on a 3 week trip - no time to answer questions. The next vid is one that many, many people have requested!
Hi scooby, I've already lost about 15 pounds following your advice. Thanks for making me believe I can do it.
Your videos on cardio are great scooby I am so grateful for all the free advice you’ve given throughout the years although I only started watching you a couple months back seeing your videos on cardio inspired me to buy a bicycle and now I do my cardio outdoors thanks for changing my life scooby! Going to miss you when you retire off CZcams!
my first cardio is today..
age: 20
heart rate: 116
thanks for the info scooby.. :)
I learned so much from you scooby! Your videos always elevate the soul and strenghten the body. One of the best youtubers I know!
2 thumbs up scooby ! I'm 35, been weight lifting for nearly 8 years now, and after having watched a few of your vids, i can only push people who want to train safe and efficiently to follow your advices.
You say things clearly and without the usual bs thrown arround by pros or personal trainers. Keep up the good work brother.
old but gold. awesome video scooby. it really helped me out :) greetings from germany
Vielen Dank! Ja, das ist ein alt aber gut! :)
I like this guy. He provides excellent advice with a very good sense of humor. Most people you meet in body building videos are aggressive, Scooby really takes it easy and make you want to start having a healthier life.
Scooby is the best.... Thanks for posting yet another good and well informed video
was watching your video right now, and had to make sure i heard you say you are 48, you don't look anywhere near that, keep up all the great work with your videos, they're really helpful for people like me wanting to get in shape
Scooby, thank you so much for all your videos!!!! They are very encouraging and useful!
i love your videos man! i have definitely been undervaluing the benefits of cardio but i will definitely try to integrate more into my fitness routine. Thanks for these videooooooos!!!
The beauty of keeping in shape and staying healthy.
Found your videos by accident and I have now subscribed. You are inspiring me to get in shape. Thank-you!
Great video Scooby. I was just wondering about that myself and you answered my questions before i asked them. Many thanks!
Scooby, great video, I'm 58 years old, you are a real inspiration. I've gotten in back into weight lifting and haven't really been doing any cardio training. I'll start adding 20 minutes a day. Thanks for clarifying target heart rate,
scooby, you're absolutely AWESOME. i've obtained a rich amount of vital pointers. thank you for all your videos.
i know it cant be easy doing your daily job, working out, social life, and making these videos.
i am really thankful that you take your time to make these videos.
i do admit i wish they came out more offten, but id much rather wait for your videos.
cant be easy gaining all your facts, making sure you telling the "hole truth" shooting, editing, etc.
i really hope you read this, as i want to thank you for YOUR time, and helping everyone out!!
Scooby, you kick fuggin ass dude, thanks for the videos!
Geez, I have been in love with NordicTrack cross country machine for 27 years now. A pretty complete body workout. And, used pre-1997 models are always for sale on Ebay for under $300.
I do approx 40-50 minutes of cardio 3 times a week all thanks to Scooby's videos and advice.
Keep them tutorials coming Scoob =)
Your vids are great Scooby.
Keep it up!
another professional video! great job and keep it up! your videos are actually meaningful and deserve to be on the internet!
Thanks a lot, as someone new to exercising with a good plan, this is incredibly helpful. Love your attitude and easy, personal style.
Very Informative. Your emphasis on a minimum of 20 min has motivated me to keep my Cardio around 20-25, I am really bad at cardio, but I know I'll get better. Thanks for sharing the knowledge!
I took this advice and started speed walking after my workouts. My gut has gone down a ton. Also my blood pressure is excellent from doing this cardio. Great videos . Thanks for the education.
Your videos have done so much for me, thanks scooby :)
thanks scooby! you rock dude! keep em coming!
Yet again, a great video. Thanks alot Scooby! (and Hans!)
Scooby!!! You are my hero man, I cant believe you are almost 50. WOW!! Your great keep it up.
Great video Scoob. I will start doing the skipping rope I think but the point is well taken. Can't wait for your next video!
Many caught me on that blunder, you can tell I havent done a CPR class lately. Last time I got my certificate was back in about 1980. Thanks to everyone for bringing this important point up, use your finger, not your thumb to take your pulse!
I love your videos scooby. Very funny also:) Keep up the excellent work. They really gives me motivation to exercise:D
Excellent, straight forward and plain .
Best cardio equipment is a good pair or trainers, early morning and corner shop to run to!
Once again, well spoken guy.
Good to see humour coming into the videos.
I have the winter cardio problem too. I resort to very brisk outdoor walking or pay a visit to the local indoor pool.
Scooby, man you are the best!! I tried everything, from weightlifting, push ups, etc...I was a swimming champion, soccer player, triathlete when younger so I kind of know a little bit about fitness. Cardio is the best exercise you can get, no doubt about it. My cousin who has a master in physical ed told me the same thing.
thanks for the video, scooby. it answered all my questions. you covered everything i wanted to know.
Injuries suck but life is full of them and as a bodybuilder you have to deal with them. Sometimes the toughest workout is the skipped workout for those like yourself with incredible dedication, but you need to have the discipline to know when its time to slow down/stop and let an injury heal. Pushing thru an injury hurts your progress long term, not helps it.
hes right, before i did track i was depressed all the time but now i have energy for school and for friends.
thanks scooby, appreciate the help
SCOOBY U R THE BEST!!!
u've been so helpful, THANK YOU.
And yeah like someone DDberlin mentioned earlier, don't use ur thumb to measure pulse, use ur index and middle fingers togather.
Thank u again for these great videos.
Great video, I have learned so much from your vids scooby, keep it up!
that picture at the end of the skateboard squat video is absolutely amazing
LOL 98 is the minimum? I go to 180+ real quick, and Im only 25, guess that shows just out of shape I am. At least I get good cardio :))
your the best scooby! ,i have learned many things from and from ur website! i wanna be like u. and i am following ur workout!
scooby, great as usual, thanks a lot
Hey wesstrite, an outtakes video, what a great idea! Since 95% of my footage ends up on the cutting room floor, I have LOTS of stuff to choose from.
excelent guide, the best i've seen so far.
i'm looking forward to the next one :)
Brilliant as always!
Sounds like it'll be a great one. Looking forward to it and hope you have a good vacation.
THANKS FOR ONE MORE VIDEO SCOOBY!!
Damn Homie, you always have hella good vids, they keep me entertained and gives me ideas to apply in my workouts. Anyways, keep it up you really are helping a guy up in here.
Funny and informative, thanks for all the knowledge you've given us or at least me.
you are a wonderful person, and i think you should let this shine and speak freely in your videos.... people would love it and nobody would think it's "less professional"
Great advice Scooby.
That was the whole point of this video, to give you the tools you need to decide for yourself which forms of cardio are best for you. Usually the form of cardio you like the best is the one to choose. I have a 3 day cardio cycle now. Run on day 1, swim on day 2, and cycle on day 3 - then repeat.
Very helpful thanks Scooby
Thanks for posting scooby
Thanks man. God bless you.
Please see my two part video on "6-pack abs", I know its really long (45minutes) but it explains about good nutrition. I know its about losing fat and getting 6-pack abs but the advice holds for people wanting to gain muscle also. I cant put 45min of info into this answer, sorry, you gotta watch 'em :(
Thanks for that.
Thanks scooby for this informative video. Danke schon.
Thank you !
I'll be looking for it, I'm sure it will be great!
Scooby, as usual the best.
i thought that too
he is kind of good motivation to keep in shape
if i look that young at forty i'll be happy
i run 1 mile before i start working out, it gives me a boost when i work out thanks scooby for the great vid
hey scoob, another great vid!
I'd like to see a vid where you show how to get a standard mile jog and proper mindset for begginners because I've seen people slack on it and quit after 2 laps around the track. Just a suggestion, have a good one
A Very Good Informative Video, Thanks a lot, Mr. Peter Zane, God bless you for helping all of us..
You are quite welcome. This is an OLD video! I forgot about it :)
thanks, that was answers to a lot of my questions right there! Now I gotta go do some Cardio and check if my pulse is in the zone! Yay! =)
If you only have 20 minutes a day to exercise, don't choose between weights and cardio, do a hybrid workout, body-weight interval workout, or just lift with minimal rest time.
Thanks kory!
I DO enjoy doing these videos and glad I can help people out. BBing has helped me a lot in my life and I want to show people how to do it without spending lots of money. Its such big business these days, even here on youtube that is "Free" most of the videos are put up by people trying to sell you junky newsletters, website subscriptions, or DVDs.
i must do more cardio and not let asthma get in the way lol
Thanks for sharing, great information (all of your videos)..
Please check out my two video series "6-pack abs fast" for suggestions on getting a 6-pack
Scooby Rules....
You are awesome man !
7:49 NO!!! LOL these vidoes are educational, and have a nice touch of humor which makes learning exicting.
I gotta say during the winter I love jump rope/treadmill.
Can pick a treadmill up for cheap on Craigslist if your lucky.
Lmfao I love your videos you make them packed with information but also with lots and lots of fun.
Great information... and very entertaining. Great Job!
yeah! you are right!
No probs Scooby , great video.
Thanks again Scooby, you are very smart. I can tell you have an engineer's mind. I'm actually in school for electrical engineering and I'm learning how to think differently.
omg it was awesome video scooby you are right :D...
lol the computer scene was funny but truth.
people should follow your advice. you made better life for many people =)
Very informative, Scooby! Keep it up! =)
scooby's such a legend
Excellent!!
Well done Hans go to the top of the class. Thanks for the vid.
Hey Mortoscano, yes I just podcasted this it should be available now from iTunes
thanks man!!
u explain things the best
Hey sickass54, I should have mentioned this. The best time to do cardio is the time that is most convenient for you! If its not convenient you wont do it everyday. Having said that, I prefer not to do it right before lifting weights because it reduces my ability to give 110%