Running

Sometimes I run 10 feet but I've found running for longer distances helps more.

I'd incorporate both - HIIT & AM cardio, on an empty stomach. I'd recommend ~30 minutes of morning cardio, on an empty stomach. There is no conclusive evidence that this protocol is the best, but there is much scientific literature that suggests it is effective. Coffee, vitamins, green tea, etc is fine, just no food. The theory is that since most of your glycogen is depleted from the fast you endured while sleeping, you can get straight to burning fat. Even if the theory is false, you will still be more energized during the day and increase your metabolic rate for hours after your session. Alternate between that and HIIT as you see fit. I'll also recommend running on an incline (i.e. stairs). Just know that coming down can sometimes be just as difficult as getting to the top.

Earlier this week I was running with a friend who wanted to get back in shape, ugh. He asked me were we were going, I said forward. Forrest Gump it.

Run for at least 30 minutes at a time without stopping, or you won't be getting any cardio benefit.

+1

In fact, I would recommend 40+ minutes

...

unless you are doing HIIT.

Or, you know, getting your heart to beat faster. If you can do it masturbating then go for it.

I have no clue, i used to run HIIT and lost a good amount of fat that way, but i have no clue if i would have lost more fat if i ran distance either, so i guess mix it up?

Why do so many people assume that running is the best or only way to burn calories? I can think of dozens of things that work better, quicker, and use more of your body than running does. I do run occassionally, but it's more for the fresh air than the cardio.

If you are new to running, stay away from HIIT. You will, at first, get plenty of gains from simply running at a steady, moderate pace. I would suggest at least 6 weeks of just steady running, building up your volume and getting used to it, before you think about doing any intervals. If you're running less than 35 miles a week, you should not run intervals; you should run more.

[quote=Working Stiff;1666090]If you are new to running, stay away from HIIT. You will, at first, get plenty of gains from simply running at a steady, moderate pace. I would suggest at least 6 weeks of just steady running, building up your volume and getting used to it, before you think about doing any intervals. If you're running less than 35 miles a week, you should not run intervals; you should run more.[/QUOTE]

I would agree that if you are going to do HIIT, you need to work your way up to it. Going from couch potato to sprinting is quite a jump and the resulting soreness will dampen your enthusiasm. I don't agree, however, that you need to run more than 35 miles per week. It really depends on your goals. If you have a tendency to be heavy, the extra mileage might be necessary to keep the weight off. I stay away from that type of mileage as it really cuts into my strength/physique. Believe me, I'm no "huge guy", but I find long mileage just melts my muscle away. I had a hard time putting on any weight at all until I got into my mid-20's, and I'll be damned if I want to look like that skinny guy again. I usually do track workouts 2 X per week and maybe do a 5K on the weekends. The track workouts are usually a series of 400 m or 800 m runs finished off by about five 50 yard sprints. That doesn't seem like much cardio, but I had no problem running a 15K this summer and finishing in the top third doing only that.

I live in upstate NY and don't do as much running in the winter as the roads are icy. I'd kill myself before I ran for a half an hour on a treadmill. I'll do some intervals on the treadmill though. As another poster noted, there are many other ways to get "cardio". I like to row for traditional cardio, but also workout in a conditioning style like www.crossfit.com or www.rosstraining.com . Combining weights with bodyweight exercises at a quick pace can improve cardio. Even if I am lifting heavy that day (maybe squats, dips, deadlifts), I'll finish it up with 50 burpees for time. Take a look at some of the MMA fighters and their training. Quick pace, moving from exercise to exercise. Short, intense bursts. Hard to question their conditioning and "cardio".

Don't kid yourself that you have to run 5 miles per day to be in shape. If you can talk on your cell phone or read a magazine while on the treadmill, you need to go faster.

If you can masturbate for 30 or 40 minutes at a time them more power to ya.

It takes me that long just to get warmed up anymore. I can't even finish without seeing a barnyard bestiality gangbang or some other fucked up equivalent.