Cardio Tips By Coach Christian Thibaudeau

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LONG AND SLOW OR SHORT AND HARD?

There are several types of "cardio" you can perform on your way to
leanness. All of these can normally be grouped into two camps:

1. Long and slow: low intensity of work (65-70%) for a relatively long period of time (30-45 minutes).

2. Short and hard: high intensity of work (75-90%) for shorter periods
of time or intervals. GPP work such as sled dragging, sledgehammer
striking, sandbag carrying can also be included in this camp.

Both types will help you lose fat but not via the exact same action.
The long and slow techniques will favor direct fat oxidation over the
total caloric expenditure increase while the short and hard techniques
will act primarily
via an increase in total energy expenditure rather than on direct fat mobilization.

So which one is better? There is no "best" way to perform energy system
work. It all depends on the type of diet and training program you are
using as well as some genetic factors. Without going into too much
detail, the following guidelines give you the 411 on what type of
technique to use depending on some factors:

If you are on a very restrictive diet you should avoid short and hard
cardio work because you are already causing a severe caloric deficit,
dipping too low could lead to muscle loss.

If you are on a low-carbs diet you should also avoid short and hard
sessions because these rely heavily on glycogen for energy. When you
don't consume a lot of carbs your body will not be able to store a lot
of glycogen and the little that you have will be needed to fuel your
strength training workouts. Performing short and hard cardio work while
in a glycogen-depleted state also increases the risk of muscle
catabolism as the body will tend to breakdown muscle tissue into amino
acids to produce new glucose from them.

If you are on a moderate diet providing sufficient amounts of
carbohydrates performing short and hard sessions will be best as it
will allow you to create more of a caloric deficit.

If you wish to quickly deplete your glycogen stores (if you are using a
cyclical low-carbs diet and wish to deplete your glycogen stores after
a carb-up to get back into a fat burning state as fast as possible) you
can perform a short and hard session.

Earlier in a fat loss/body transformation program it is possible to use
a greater proportion of short and hard sessions. But as you get down to
very low levels of body fat you should switch to more low intensity
work because when you reach a very low level of body fat you tend to
feel more lethargic and have less energy. As such low intensity cardio
work is mentally easier to perform and will allow for a greater program
compliancy.

EXAMPLES OF ENERGY SYSTEMS TECHNIQUES

There really is no need to explain long and slow cardio work as it's
pretty straight-forward: train for 30-45 minutes at an intensity level
of 65-70% of your maximum heart rate. You can use the treadmill,
stepmill, stationary
bike, recumbent bike, x-vest walking, etc. as long as you are in the proper intensity and duration range you'll be fine.

But what about short and hard techniques? Well, here are a few of my favorites:

400-Meter Running

I discovered the high fat-burning potency of 400 meter sprints without
really looking for it. I use a lot of 400m running with my hockey
players, mostly because it develops the energy system they require the
most during a game.
However, I quickly noticed how lean they were getting shortly after
starting 400m runs. They were not only getting leaner but stronger!

I then experimented with the 400m for fat-loss purposes and found time
after time how efficacious it truly was. To this day I still believe
that few things can match up with 400m runs for fat loss.

For mathematically impaired Americans who never ran track in high school, 400 meters is one lap around a standard track.

I recommend using 400-meter sprints once per week at first as they're
very hard work! However, some of my athletes use up to three sessions
per week, two being the norm.

Interval Running

Interval running is another great way of burning body fat without
jeopardizing your efforts to gain muscle and strength. It combines
low-intensity and high-intensity work for a very large fat-burning
effect. Basically you'll alternate between slow-pace running (slow jog)
and fast-pace running (sprint).

This form of training is a bit less intense and stressful than
400-meter sprints. It can be started at a frequency of twice per week,
building-up to three or four times per week for maximum fat loss. Stay
with two weekly sessions if you're trying to build muscle.

Interval Build-Up Running (IBUR)

This is my personal favorite fat-burning strategy. IBUR is based on
many of the same principles as regular interval training, but with each
cycle (or each interval), the duration of the sprint and jog phases
increase in length.

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La suite, encore plus intéressant et qui répondra à beaucoup d'interrogations :

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CARDIO: WHEN TO DO IT?

There is a big debate regarding the optimal time to perform cardio to
shed a maximum of fat. The biggest aspect of that debates is in regard
to morning (upon waking up) cardio. Some say that it can drastically
increase the amount of fat you use while others state that it can
actually be quite
catabolic especially if performed in a completely fasted state. So, who's right?

First, let's look at the pros of fasted morning cardio:

Pro #1: Morning cardio could potentially increase the amount of free
fatty acids (FFA) used up as fuel. This is not due to performing cardio
in a glycogen depleted state though, since this isn't happening here.
Unless you go to sleep in an already depleted state, you won't wake up
in such a state.

During sleep almost 100% of the energy expended comes from fatty acids
because of the extremely low intensity of the activity and because of
the natural hGH burst which occurs 30 minutes or so after you enter the
deep sleep phase (hGH increases fatty acid mobilization).

So you really aren't depleting your intramuscular glycogen stores
during the night. You might be tapping your hepatic glycogen stores
slightly, but even then that can't account for much since at best this
contains maybe 200-300kcals
of stored energy. So it's a fallacy to believe that when you wake up your muscles are emptied of their glycogen.

However, since fat is the primary energy source during your sleeping
period, chances are that upon waking you have a greater amount of free
fatty acids available. Since you don't have to mobilize them (they're
already freed up) they become easier to oxidize for fuel and are thus
more readily used up during morning cardio.

Pro #2: Fasted morning cardio could also potentially be
glycogen-sparing for the same reason as stated above: the greater
availability of FFAs reduces the reliance of glycogen for fuel during
low-intensity energy systems work.

Pro #3: Fasted morning cardio could lead to an improved fatty acid
mobilization during exercise and increase insulin sensitivity
afterwards. This might be true of exercise at a low level of intensity
(50-75% of max VO2) since this decreases insulin levels via the
stimulation of adrenergic receptors. A lower insulin level can increase
fatty acid mobilization.

However, a higher intensity of work (above 75% of max VO2) can actually
have the opposite effect. So in that regard a moderate or even low
intensity of work would seem to be superior in the morning as far as
fat mobilization goes. (Galbo, 1983, Poortmans et Boiseau, 2003)

To counterbalance the reduction in insulin production during exercise
at a moderate intensity, insulin sensitivity is increased, especially
in the muscle. Since insulin sensitivity is already high in the fasted
state, morning cardio could allow you to significantly increase
glycogen storage and reduce the storage of carbohydrates as body fat.

So in that regard, morning cardio in a fasted state could increase fat
loss during a cutting period and allow a bodybuilder in a bulking phase
to significantly increase his carb intake without gaining more fat.

However there aren't just bright aspects to fasted morning cardio. If
fasted state cardio could potentially increase fat mobilization, it's
also potentially more catabolic to muscle tissue. This is due to an
increase in cortisol
production during fasted exercise. Since cortisol levels are already
high in the morning, this could lead to more muscle wasting than during
non-fasted cardio.

In fact, cortisol levels could increase muscle breakdown and the use of
amino acids as an energy source. This is especially true if
high-intensity energy systems work is performed. If an individual uses
lower intensity (around 60-65% of maximum heart rate), the need for
glucose and cortisol release are both reduced and thus the situation
becomes less catabolic.

I personally do believe in the efficacy of morning cardio, but not in a
completely fasted state. For optimal results I prefer to ingest a small
amount of amino acids approximately 15-30 minutes before the cardio
session. A mix of 5g of BCAA, 5g of glutamine, and 5g of essential
amino acids would do the trick in preventing any unwanted muscle
breakdown.

However, I'll also play devil's advocate and say that morning cardio
won't be drastically more effective than post-workout or afternoon
cardio work when it comes to fat loss.


Pre-strength workout cardio

If one chooses not to go the morning cardio route another option is to
perform the sessions along with the strength training workouts. However
this poses another conundrum: should we perform our cardio before or
after our strength training work?

Some peoples claim that performing the cardio first will provide for a
good warm-up and thus reduce the risk of injuries during the session
and even improve performance by increasing body temperature. This is
actually true, and a short 5-10 minutes warm-up before hitting the
weights is certainly a good idea in most cases; it really doesn�??t
apply to a full blown fat-loss cardio session. While a short, low
intensity warm-up can help with your performance slaving on the
treadmill for 45 minutes or hitting it hard with intervals is a sure
way to drain yourself and as a result it will end up sapping your much
needed strength thus reducing the efficacy of your lifting workout.

So if you decide to perform your cardio work along with your lifting session it is much better to lift first and run second.

The last option is to perform your cardio on a non-lifting day. This
can be adequate if a low-intensity approach is used as it will not
reduce recovery capacities (it might actually help you recover faster).
However if you decide
to use a short and hard approach, it might not be the best option (to
do it on your days off) especially if you are hitting the gym 4-5 times
per week.

A high intensity cardio session is just about as stressful as a lifting
workout, so you basically are not giving your body any break. While
this may be okay if fat loss is your only concern, it really isn't
right if you are interested in a body transformation because muscle is
built while you are recovering.

CONCLUSION

To get to a very low level of body fat, most peoples will need to
perform cardio work. The type of cardio selected will depend on the
type of diet and training program used. And while there will not be a
huge difference in progress depending on when you perform you sessions,
the morning and
post-lifting windows seem to offer the best options in most cases

traduction ?

L'anglais, c'est l'avenir.

oui mais l'anglais c'est l'anglais je suis francais

si personne ne traduit ça d'ici là, je vous traduirais ça les francophiles

Pas le temps de traduire cette semaine, désolé.

merci cjette

OU apprenons tous l'anglais XD

Moi je me débrouille pas mal, je comprends l'essentiel mais des choses m'échappent souvent surtout sur les termes techniques

Roni a écrit:

L'anglais, c'est l'avenir.

c'est pas une réponse ça , je comprends l'anglais , mais je ne comprends pas certains mot techniques
quand on commence quelque chose en principe on le finit ...
donc ce serai bien que tu traduise tout

ahahah elle est bonne celle-là.

maks a écrit:

elle est bonne celle-là

j'avoue....

il va nous la ressortir à chaque occasion celle là!

Alors si j'ai bien tout compris, le cardio matinal quasi à jeun (avec BCAA/protéines) avec une intensité moderée, semble le plus efficace; et le cardio les jours off est déconseillé lorsque l'on s'entraine souvent en muscu en raison des capacités limitées de récupération.

LES BOOBS DE FOLIE

haha oui maks, c'est merveilleux

Sinon ce n'est pas la vérité absolue non plus.
"Le matin et en fin de séance, le cardio SEMBLE offrir la meilleure option dans la plupart des cas".

Je doute fort que le cardio à intensité moderée soit la meilleure option, pour rpeuve le physique des sprinters. Je fais toujours prédominer le HIT sur le cardio classique quand j'ai la rare occasion de courir. En 20min je suis rincé .

Une autre alternative interessante est le GPP work, méthodes crossfit et autre...

Tout dépend de l'objectif.
Tu t'entrainera pas pareil pour perdre du gras que pour augmenter ta PMA par exemple.

Citation :

L'anglais, c'est l'avenir.

Tellement

nan c'est le chinois (mandarin)

Alex a écrit:

Tout dépend de l'objectif.
Tu t'entrainera pas pareil pour perdre du gras que pour augmenter ta PMA par exemple.

Désolé Alex mais je pense que pr augmenter ses capacités respiratoires et son rythme cardiaque tout comme eprdre du gras rien de tel que les efforts intenses et relativements bref. Après pour ce qui est de l'endurance et pour favoriser la récupération quand on s'entraine déjà beaucoup en fonte, il vaut mieux des petites séances cardio modérées en effet

Tout dépend de la filière énergétique que tu veux utiliser.

Pour chaque tranche d'intensité tu as une capacité qui est travaillée.