Guerilla Cardio/HIIT interval times?
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Guerilla Cardio/HIIT interval times? - 1/19/2005 7:22:26 PM
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macka
Posts: 47
Joined: 10/14/2004
From: Boston
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Hey all...
Been doing guerilla cardio now for several months. I started outdoors but now it's nasty here in Boston so I'm on the treadmill. Great feature of the treadmill is speed control. Overall a great program!
Now, to my question: In GC, the work/rest ratio is basically 3:1, i.e. sprint 20 secs, jog or walk for 10 sec. Well, I've recently read an interval training article, which suggest other ratios, such as 1:3. For example, 20 sec sprint would be followed by 90 sec rest (http://www.johnberardi.com/articles/training/gettinginshape.htm) and "the intensity should be more than double that of your recovery intensity for 60s bouts and more than triple for 30s bouts". Other places I have read suggest 1:1.
It's interesting to me that these two suggestions are so opposite: 1:3 vs 3:1. Any experience, suggestions????
Thanks,
Macka
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A success is one who decided to succeed - and worked.
A failure is one who decided to succeed - and wished. (Ward)
There is no tomorrow, Rock!
There is no tomorrow! (Mickey Goldmill)
(in reply to rippedchick)
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RE: Guerilla Cardio/HIIT interval times? - 1/30/2005 8:48:22 AM
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DaMann
Posts: 361
Joined: 1/22/2005
From: Grand Haven, Michigan
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can anyone copy and paste the program (Guerilla Cardio) my adobe isnt working right now or just send to recycled_yahoo@hotmail.com
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RE: Guerilla Cardio/HIIT interval times? - 2/25/2005 6:51:33 PM
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karl78
Posts: 7
Joined: 2/19/2005
From: Illinois
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Just started it! I kept my sprints between 80-90% I'd say but I made it all the way through. My muscles were sore later just like after lifting. I'm guessing that's a good thing. I've been running and biking for the last 6 weeks or so, didn't jump right into the guerrilla. I'll let you know about the results.
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RE: Guerilla Cardio/HIIT interval times? - 3/4/2005 7:53:27 PM
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deweydog78
Posts: 297
Joined: 12/16/2004
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will doing this along with max ot be detrimental? i'm currently doing the max ot program and would like to start this, but thats a really intense program. what do you think? if i do it i'd modify the max program so i worked out on mon, wed, and fri, and did this on tues, thurs, and saturday.
(in reply to macka)
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RE: Guerilla Cardio/HIIT interval times? - 3/10/2005 5:46:35 AM
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karl78
Posts: 7
Joined: 2/19/2005
From: Illinois
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I'm sorry, whats max ot?
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RE: Guerilla Cardio - 6/6/2005 12:55:45 PM
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mikey43
Posts: 31
Joined: 3/1/2005
Status: offline
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tried guerilla cardio today... or pretty close. I jogged around the football field twice, then since I didn't have a stop watch, i did 75 yard sprint...walked to the endzone, 75 yard sprint, walked to endzone, did that 4 times, took a quick gatorade, rested for about 45 seconds, then did 4 more 75 yard sprints, worked great I think. I'll try and be more accurate with the time next time, was HARD though. almost puked. I love it.
(in reply to Vario)
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RE: Guerilla Cardio - 6/7/2005 12:24:25 PM
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BlueNitro
Posts: 864
Joined: 5/2/2005
From: OC, Kalifornia
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I just tried this "guerilla cardio" last night on my treadmill.
It was supposed to be my rest day, but I read the article on this and had to try it.
Man, this is cake! Too easy for me.
I was pretty much doing something simliar to this already. Only difference was my sprint time was about 40 to 60 seconds and my recovery was 30 seconds.
(in reply to mikey43)
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RE: Guerilla Cardio - 6/12/2005 1:12:22 AM
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secretfatty
Posts: 2
Joined: 6/10/2005
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I tried Guerilla Cardio this morning.
I haven't been training for years and started back one month ago (see "introduce yourself" for more details) and wasn't sure i would be able to do it after reading your comments... but i did and it feel great.
i'm not really convince about the part where you can only do that and lose weight so i kept the same cardio-routine but i will start with GC couple of times a week...
thanx for the information.
sf.
(in reply to BlueNitro)
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RE: Guerilla Cardio - 6/17/2005 5:28:38 AM
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RUS
Posts: 973
Joined: 5/11/2005
From: NJ
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ya did this GC a couple days ago i can tell it busts ur matherbolism aspecially the way i did it in a morning b4 eating anything. i ran as fast as i can for 20 sec. and was joging for 20 sec. 3 minutes long, when i came gome, i almost dropped on the floor.
RUS
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You think girls look at what you lift...or what you lift it with?
Age: 17
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(in reply to rippedchick)
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RE: Guerilla Cardio/HIIT interval times? - 6/17/2005 6:51:20 AM
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8pack
Posts: 2284
Joined: 2/3/2004
From: Boca Raton, FL
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quote:
I just tried this "guerilla cardio" last night on my treadmill.
It was supposed to be my rest day, but I read the article on this and had to try it.
Man, this is cake! Too easy for me.
I was pretty much doing something simliar to this already. Only difference was my sprint time was about 40 to 60 seconds and my recovery was 30 seconds. lol, funny guy. the treadmill.
try doing it outside.
(in reply to macka)
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RE: Guerilla Cardio/HIIT interval times? - 6/17/2005 10:30:08 AM
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RUS
Posts: 973
Joined: 5/11/2005
From: NJ
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haha sprint time, u dont have to sprint you have to RUN FOR UR LIFE for 20 sec. and than jog for 10 sec.
Did u read all of it?? It says that pro. atletes bropped on the floor after doing this!!
RUS
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to 8pack)
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RE: Guerilla Cardio/HIIT interval times? - 6/17/2005 8:28:22 PM
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BlueNitro
Posts: 864
Joined: 5/2/2005
From: OC, Kalifornia
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Sprint, run for your life....same to me.
Still easy, but I love it, great workout. I passed the four minute of intervals and I'm now up to 6.5 min.
Yeah, I'll try out side some time. But I don't run as fast outside as I do on a treadmill. With a treadmill I can set the speed and it forces me to run faster. I can't get that outside.
(in reply to RUS)
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RE: Guerilla Cardio/HIIT interval times? - 6/18/2005 6:31:23 AM
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RUS
Posts: 973
Joined: 5/11/2005
From: NJ
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ya because on a treadmill u just move ur legs, and outside u actually push yourself of the ground.
RUS
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to BlueNitro)
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RE: Guerilla Cardio - 7/23/2005 10:37:17 AM
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theE
Posts: 287
Joined: 7/18/2005
From: BK
Status: offline
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Isn't this also called HIIT training?
(in reply to rippedchick)
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but after i finished i feel so much better a rewarding feeling
