Questions About GPP Cardio

[Lutticon]

Hey, I'm on week 8 of Low Fatigue Strength and this entire program I have not been able to do sprints. It is absolutely freezing outside and there is too much snow. I have tried to do the HIIT on my stationary bike, but I cannot seem to get the intensity required without ramping up the resistance, and even still it is not like sprints.

Generally when I sprinted before my heart rate would be about 160-170 after the 20 seconds and then calm down to about 120ish before the next.

With my LISS cardio, my heart rate is usually 120-140 for the sessions with light resistance.

Now to the question....I am really enjoying doing LISS more. I have been doing LISS instead of my sprints and I have seen a good carry-over into my squats from this. It seems in the past I also seemed to benefit more for sprinting and high intensity not from doing sprints or high intensity, but general low intensity conditioning. Are some people just like this?

My next question is what would be a good recommendation for how much time to spend on the bike doing LISS instead of the 16 minute sessions of HIIT? I have been doing 25 min x 4, but now they jump up to 30 minutes; would 30 minutes x 4 be fine? That would be hitting 120 minutes of LISS, plus I do 5 minutes or so before working out just to get blood flowing and it feels good so I am close to that recommendation for "cardio per week" (not including the HIIT I get from squats and stuff).

Any thoughts, concerns, or recommendations would be appreciated! Thank you.

[Jordan Feigenbaum]

Now to the question....I am really enjoying doing LISS more. I have been doing LISS instead of my sprints and I have seen a good carry-over into my squats from this. It seems in the past I also seemed to benefit more for sprinting and high intensity not from doing sprints or high intensity, but general low intensity conditioning. Are some people just like this?

I'm not exactly sure what this means, but we do know that there are substantial inter-individual variations in how folks respond to a given type and dose of exercise.

My next question is what would be a good recommendation for how much time to spend on the bike doing LISS instead of the 16 minute sessions of HIIT? I have been doing 25 min x 4, but now they jump up to 30 minutes; would 30 minutes x 4 be fine?

30 x 4 would be fine, though MET-minutes generated from resistance training do not count for aerobic activity. I'd bet that your other physical activity per week puts you over the minimum regardless.

[brettkeefer]

Jordan just to clarify , when I’m seeing that 150-300 minutes is recommended weekly, we don’t count our lifting sessions in that?

[Jordan Feigenbaum]

Jordan just to clarify , when I’m seeing that 150-300 minutes is recommended weekly, we don’t count our lifting sessions in that?

Correct, as the "150-300 minutes" recommended is for moderate to vigorous aerobic exercise, which is not resistance training. Austin and I have both been digging in deep to the guidelines and supporting data to try and create a more definitive guide and clear up misconceptions. Stay tuned.

[brettkeefer]

Correct, as the "150-300 minutes" recommended is for moderate to vigorous aerobic exercise, which is not resistance training. Austin and I have both been digging in deep to the guidelines and supporting data to try and create a more definitive guide and clear up misconceptions. Stay tuned.

appreciate the response! I honestly always assumed that lifting was included in this , I will Adjust my weekly cardio accordingly. Looks like I’m only at about 115 minutes a week right now.

[MONSTER]

Not to get down too far of a rabit hole, but how are you guys personally splitting up the 150-300 minutes? I'm mainly restricted due to time because of school and work, and trying to priotize the main 4 lifting days + abs/arms gpp. Currently I'm fitting in 45min of LISS spread throughout (not including 7 rounds of HIIT per week). Thinking of tripling that isn't actually daunting for me in terms of doing it, but I simply don't have time.

[Lutticon]

I found doing the 30 min x 4 sessions to be pretty doable, especially since it is just LISS and moderate aerobic, I can get on the bike and read, pray, or watch a show, do it in the morning or at night.

[Paulscaff1]

Thought I would add a question if thats ok as its based on a similair topic.

On the Powerbuilding 1 template, weeks 4+ it says to do both steady state cardio and HIIT in a single session.

Am I reading this right? If so what would be the best way to order the excercises...something like?

1. 30 mins cardio
2. Upper back
3. Trunk
4. Arms
5 Finish with the HIIT

Whats your thoughts guys?

[Jordan Feigenbaum]

Not to get down too far of a rabit hole, but how are you guys personally splitting up the 150-300 minutes? I'm mainly restricted due to time because of school and work, and trying to priotize the main 4 lifting days + abs/arms gpp. Currently I'm fitting in 45min of LISS spread throughout (not including 7 rounds of HIIT per week). Thinking of tripling that isn't actually daunting for me in terms of doing it, but I simply don't have time.

I do dedicated conditioning work 5-days a week currently- sometimes directly after lifting and other times on its own.

[Jordan Feigenbaum]

Thought I would add a question if thats ok as its based on a similair topic.

On the Powerbuilding 1 template, weeks 4+ it says to do both steady state cardio and HIIT in a single session.

Am I reading this right? If so what would be the best way to order the excercises...something like?

1. 30 mins cardio
2. Upper back
3. Trunk
4. Arms
5 Finish with the HIIT

Whats your thoughts guys?

It does not say to do LISS and HIIT in a single session. They should be done on separate days.

[Paulscaff1]

It does not say to do LISS and HIIT in a single session. They should be done on separate days.

Ok so if we count it as 4 slots for the week, we do 2 on the GPP days, and the other 2 after the main lifting sessions?

[cookmg]

Relatedly, it seems like the beginner template programs both LISS and HIIT each 2 times per week later in the program. Is this right? If so, are these not meant to be done on the same days? Thanks for the clarification.

[Jordan Feigenbaum]

Ok so if we count it as 4 slots for the week, we do 2 on the GPP days, and the other 2 after the main lifting sessions?

You can do them all after your lifting sessions, 2 and 2, or whatever you prefer.

[Jordan Feigenbaum]

Relatedly, it seems like the beginner template programs both LISS and HIIT each 2 times per week later in the program. Is this right? If so, are these not meant to be done on the same days? Thanks for the clarification.

Yes, it should be 4x/wk conditioning at that point.

[UserName]

May I ask why you would prefer that LISS and HIIT be performed on separate days/sessions?

Thanks!

[Jordan Feigenbaum]

May I ask why you would prefer that LISS and HIIT be performed on separate days/sessions?

Thanks!

I would prefer people to be active on nearly all days.