NexMuscle
Jr. Gnome
Reputation Power: 1
Posts: 74
O flappy flappy flump flump
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« on: January 29, 2012, 04:19:16 AM » |
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Hi I'm a 16months year old bodybuilder, & i saw this video on youtube saying that we can activate our afterburner effect for 48hours if we do this 5minutes m100s Cardio everyday. Can any Professionals please help me solve this out. Does this 5minutes cardio really activate the 48hours afterburner effect for us (If we do once a day?) *I've did this & its really tired just after doing 3sets + 10*
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« Last Edit: January 29, 2012, 04:23:48 AM by NexMuscle »
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nino
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« Reply #1 on: January 29, 2012, 04:33:14 AM » |
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Do a search for tabata, it's designed to be done 3 times a week and is cardiovascular of very high intensity lasting 4 minutes per session and indeed is said to increase your metabolism for an extended period of time. As awesome as this may sound, however, keep in mind that you shouldn't consider doing it unless you've done the cardiovascular exercise you want to do tabata style for at least a year LISS style (about 30-60 minutes per session on a regular basis). Otherwise you won't be able to perform the activity correctly and jumping straight to tabata will be hard for your CNS. Also, closer research shows that achieving what tabata wants you to achieve is actually much harder to achieve. Most people use tabata for, well, money making reasons because nobody wants to do lots of cardio but it's nearly impossible to achieve an intensity of 170% of one's VO2 max just by doing some burpees.
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I'm an endomesmic ectomorph. Body Types - the laziest of all excuses. In my posts I express my personal opinion only. Keep in mind that I'm no professional whatsoever! |
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willygf
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« Reply #2 on: January 29, 2012, 10:22:17 AM » |
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Twenty minutes a day is cardio.
This is a good workout, but if you dont' put twenty minutes in, you won't get much afterburner anything.
Mike C does not give good cardio advice or nutrition advice.
Unless he's talking about lifting weights don't listen to him.
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100tonlifter
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« Reply #3 on: January 29, 2012, 02:12:55 PM » |
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The reason why I came to this forum was to get away from the pure crap which is displayed in that video. That's why i'm looking at stuff on HERE and not on that dudes site/channel. Oh and by the way! 5 minutes is bull! If it were THAT easy to lose weight by just doing 5 minutes of cardio and your set for 48 hours after everyone would have abs.
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magician27
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« Reply #4 on: January 29, 2012, 02:17:22 PM » |
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i dont think its activating anything. in 5 mins you burn max 50 calories. so that makes 70 cardio sessions until you lose pound of fat.so it takes about a year or two until you see your abs lol. this is not the most effective way. also it wont really have impact on your cardiovascular capacity. just burns calories.
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thebigtortuga
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« Reply #5 on: January 29, 2012, 04:35:44 PM » |
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Do a search for tabata, it's designed to be done 3 times a week and is cardiovascular of very high intensity lasting 4 minutes per session and indeed is said to increase your metabolism for an extended period of time. As awesome as this may sound, however, keep in mind that you shouldn't consider doing it unless you've done the cardiovascular exercise you want to do tabata style for at least a year LISS style (about 30-60 minutes per session on a regular basis). Otherwise you won't be able to perform the activity correctly and jumping straight to tabata will be hard for your CNS. Also, closer research shows that achieving what tabata wants you to achieve is actually much harder to achieve. Most people use tabata for, well, money making reasons because nobody wants to do lots of cardio but it's nearly impossible to achieve an intensity of 170% of one's VO2 max just by doing some burpees.
I've read that tabata is actually supposed to be done for around 20 minutes. warm up, then four work sets of four minutes each. so 16 minutes of high intensity cardio, with a minute rest in between. i did it in the summer. i supersetted burpees, then clean+jerk, then running, then swimming. luckily i have a pool in my backyard.  but its extremely effective |
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http://www.youtube.com/thebigtortuga15 years old Current/Goal by November 2012 weight: 152/165-170 Pullups: 25/40 power clean: 185/235 Squat: 335/405 Bench: 195/235 Broad jump: 110"/120" Vertical jump: 33"/40" Waist: 30"/29" 40 yard dash: 4.6/4.4
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Zach123
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« Reply #6 on: January 29, 2012, 05:44:23 PM » |
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Tabata is: Warmup: Approx 5 minute jog. Workout: 20 seconds max sprint (or other full-out exercise) 10 seconds rest. Usually this rest is walking. This cycle is repeated 8 times for a total of 4 minutes. From the website: "Other than the short time and anaerobic increase, using Tabata will also fire up the metabolism during the workout and have an after effect after the workout (meaning even after you are done your Tabata workout, you’ll still be burning calories). Having high metabolism will help you burn fat and Tabata is a really good fat burning type of exercise."http://tabatatraining.org/?p=39 |
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Progress Diary"If it works, it works, no matter what anybody says." - Franco Columbu
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AduhAwas
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« Reply #7 on: January 29, 2012, 06:01:18 PM » |
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If it were THAT easy to lose weight by just doing 5 minutes of cardio and your set for 48 hours after everyone would have abs.
Its actually easier than that. Nutrition is way more important when it comes to weight loss and you can easily lose weight with no cardio. |
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 I don't want to escape the plantation, I want to come back, free all my people, hang the mother fucker that kept me there, and burn the house to the god damn ground - Immortal Technique |
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magician27
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« Reply #8 on: January 29, 2012, 07:02:10 PM » |
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actually instead of looking like this monkey i would just run on treadmill lol
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nino
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« Reply #9 on: January 30, 2012, 12:13:08 AM » |
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I've read that tabata is actually supposed to be done for around 20 minutes. warm up, then four work sets of four minutes each. so 16 minutes of high intensity cardio, with a minute rest in between. i did it in the summer. i supersetted burpees, then clean+jerk, then running, then swimming. luckily i have a pool in my backyard. That's HIIT. Doing cardiovascular activities Tabata style for 20 minutes will literally kill you  |
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I'm an endomesmic ectomorph. Body Types - the laziest of all excuses. In my posts I express my personal opinion only. Keep in mind that I'm no professional whatsoever! |
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thebigtortuga
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« Reply #10 on: January 30, 2012, 05:27:56 PM » |
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I've read that tabata is actually supposed to be done for around 20 minutes. warm up, then four work sets of four minutes each. so 16 minutes of high intensity cardio, with a minute rest in between. i did it in the summer. i supersetted burpees, then clean+jerk, then running, then swimming. luckily i have a pool in my backyard. That's HIIT. Doing cardiovascular activities Tabata style for 20 minutes will literally kill you no. it was tabata. 20 sec on 10 sec off, eight times. i did that four times. |
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http://www.youtube.com/thebigtortuga15 years old Current/Goal by November 2012 weight: 152/165-170 Pullups: 25/40 power clean: 185/235 Squat: 335/405 Bench: 195/235 Broad jump: 110"/120" Vertical jump: 33"/40" Waist: 30"/29" 40 yard dash: 4.6/4.4
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breunor
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« Reply #11 on: January 30, 2012, 08:31:44 PM » |
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Actual research that has studied the "afterburner" effect between steady state cardio and HIIT cardio has found that SS done for 45 minutes at 80%+ max heart rate burns an extra 7% calories, and HIIT done for 20 minutes at true HIIT intensity burns an extra 14%. So if an hour of running or cycling burns 1000 calories, you'll get up to 1070 calories if the intensity was high enough. If you burn 500 calories from the 20 minutes of HIIT you'll get up to 570 calories out of it total.
5 minutes of HIIT? Maybe 150 calories, and maybe 20 calories more from the "afterburn"... yeah , wow. Lyle McDonald has many pages of articles explaining this with the actual research numbers on his site bodyrecomposition, worth a read if you think HIIT is of any use outside of building your VO2max.
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NexMuscle
Jr. Gnome
Reputation Power: 1
Posts: 74
O flappy flappy flump flump
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« Reply #12 on: February 05, 2012, 01:39:51 AM » |
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But what if i "jog" at a steady speed of 20 minutes per day? will i still activate the after burner?
or must i hit 30minutes in order to activate it?
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MercNil
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« Reply #13 on: February 05, 2012, 01:49:07 AM » |
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I've read that tabata is actually supposed to be done for around 20 minutes. warm up, then four work sets of four minutes each. so 16 minutes of high intensity cardio, with a minute rest in between. i did it in the summer. i supersetted burpees, then clean+jerk, then running, then swimming. luckily i have a pool in my backyard. That's HIIT. Doing cardiovascular activities Tabata style for 20 minutes will literally kill you no. it was tabata. 20 sec on 10 sec off, eight times. i did that four times. If you're able to do it more than once, you didn't exert enough effort in your tabata program. -- If you really sprinted for the first two intervals, you won't be able to consistently sprint on the 3rd to 8th interval. From there, what's left to repeat 4 more tabata's? |
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breunor
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« Reply #14 on: February 05, 2012, 03:55:52 PM » |
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But what if i "jog" at a steady speed of 20 minutes per day? will i still activate the after burner?
or must i hit 30minutes in order to activate it?
The 7% calorie boost was seen after 45 minutes of intense cardio, but again you're looking at a very small bonus. I wouldn't plan anything around that. |
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