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  • JEFF: What are you doing?

  • JESSIE: Battling the ropes.

  • Battling these ropes.

  • JEFF: What's up, guys?

  • Jeff Cavaliere, ATHLEANX.com.

  • That is not a battle rope.

  • Jessie was certainly not going to battle the ropes, but this is going to battle with the

  • ropes.

  • If you're going to use these things, guys, then you're going to want to make sure that

  • you're increasing the effort that you're using them with.

  • It's not enough to use the latest fad when you're trying to do cardio and get a conditioning

  • effect.

  • You want to make sure you're doing it right.

  • If you don’t trust me, check out The Rock over here, too.

  • He knows how to use battle ropes.

  • Guys, today I'm going to cover for you, not just this, but four other, more popular ways

  • that people use cardio to try to get themselves in shape, and lose weight.

  • However, it's not that these things are bad; it's how we're doing them that's rendering

  • them pretty much useless.

  • We're going to fix that all today, one by one.

  • Okay, so if we're going to start fixing problems let's start with a big.

  • That is this, right here.

  • I'm not talking about the fact that Jessie is actually texting while riding the bike,

  • or the fact that he can slump over here like a hunchback, as he's walking on the treadmill.

  • Frankly, we see this in every gym and it's happening right now, I guarantee you, in some

  • gym across the world.

  • But what irritates me, and why I consider machine-based cardio a dumb form of cardio,

  • is that it actually allows you to get away with this.

  • At what point could you actually walk around like this without a machine holding you up,

  • and get away with it very long?

  • You couldn't.

  • And you couldn't walk up a set of stairs and ever confuse it with how it would feel if

  • you were on a stair climber.

  • The fact is, guys, machine based cardio will never replicate what it actually feels like

  • when your body is out in space doing these activities for itself.

  • We need to train ourselves to be more athleticthat's what this channel is all about

  • and that's why I want you to start doing more of.

  • JESSIE: What, bro?

  • I'm running.

  • I'm off the machines.

  • I'm doing what you told me.

  • JEFF: Okay.

  • Yes, Jessie might be outside, and he's jogging.

  • However, I like to say jogging is the redheaded stepchild of locomotion.

  • We have walking, and we have sprinting, and jogging is kind of stuck right in the middle.

  • The fact is, we know that there are some benefits to each.

  • However, jogging seems to reap the worst of all of them.

  • Now we knowlook.

  • If someone's overweight, especially, it's not a good idea for them to get out and start

  • sprinting at a high impact because of the amount of weight that they have to carry.

  • So walking would be a great option for them.

  • However, we know if we can sprint we can get all the benefits of a high intensity exercise

  • and keep the duration short so while there might be higher impact on your joints here,

  • the duration is short, so we can maximize that.

  • That's not what's happening here with jogging.

  • Jogging actually provides the same amount of impact, pretty much, as a sprint does,

  • for the duration that you would for a walk.

  • So you're really getting the worst of all worlds, here.

  • If you're going to do one, or the other identify whether or not you need to slow it down and

  • go for a little bit longer time to assist in your condition, or try to ramp it up, if

  • you're an athlete, and you're looking for a high intensity exercise, by opting right

  • for sprinting.

  • Wait a second.

  • What are we doing here?

  • This is supposed to be cardio.

  • That's a good deadlift, though.

  • But what's thewhat?

  • Oh, my God.

  • I see now.

  • Now I get it.

  • Okay, I get it.

  • This is not an effective form of conditioning.

  • It's a popular form of conditioning right now, but this is what we call 'poorly formed

  • HIIT training'.

  • Now, if you're going to try and do HIIT training you're not going to want to mix your exercises

  • where your benefits are optimal strength and conditioning.

  • One of them is going to suffer.

  • Likely, not just that, but your own body is going to suffer as well when you try to start

  • maxing out your deadlifts in between rounds of conditioning, and jump overs, and things

  • like that.

  • Guys, remember; be singularly focused.

  • If you're trying to train for strength, train for strength.

  • If you're trying to train for conditioning, and a cardiovascular benefit, then do that.

  • But don’t try to mix the two because it just becomes stupid in the long run.

  • Last, but not least, is a really popular way to train for fat loss, and conditioning, and

  • get your cardio in.

  • that is Tabata.

  • Now, what you see Jessie doing here is pretty much what you see a lot of people do.

  • Tabata, for those that aren't really familiar with it, is a 20 second on, 10 second off

  • interval of doing an exercise.

  • It can be any exercise, but in this case Jessie's doing jump rope.

  • Now, my first gripe with Tabata is, I actually love the protocol if it's done as it was originally

  • programmed.

  • When Tabata developed this protocol he was using it with his Olympic athletes to do high

  • intensity, maximum intensity efforts for 20 seconds.

  • That meant 100%, pretty much as close as they could get, to maximum heart rate, for 20 full

  • seconds.

  • How did we bastardize that?

  • How did we screw it up?

  • We never do that.

  • We apply Tabata meaning it's just the '20 on, 10 off' sequence.

  • So we take 20 seconds, but we take about 5 seconds to ramp up to whatever activity we're

  • doing, and we take about 5 seconds to ramp down.

  • So we wind up only doing about 10 seconds of any type of effort.

  • Now, if you choose the wrong exerciseid' say jump rope would qualify as one of those

  • bad exercises, because you never get going right off the bat at your peak effort.

  • It usually takes a little time to get going.

  • So properly using the right exercise to either get you going at the top effort right away,

  • or even betterif you want to improve thisopt for a 30 second on, 10 second

  • off interval and you'll accommodate the fact that you are ramping up and cooling down so

  • you'll get the maximum benefits of all 20 seconds of activity.

  • Like my mom always used to tell me "It's not what you said, Jeff.

  • It's how you said it."

  • in this case here, it may not necessarily be the forms of cardio you're using, but if

  • you're doing them like everyone else is you may look stupid doing it.

  • More importantly, you're not going to get anything out of it, and I don’t want that

  • to happen to you.

  • Guys, this channel is all about putting the science back in strength, just like all of

  • our programs are.

  • If you haven't already, head over to ATHLEANX.com and use one of them.

  • I promise you, you'll get the best results you've ever had by actually putting science

  • behind what you do.

  • If you haven't already, subscribe to this channel and click the bell notification to

  • make sure you never miss one of our videos.

  • Of course, you can always catch one of our latest videos right here.

  • All right, guys.

  • I'll see you again soon.

JEFF: What are you doing?

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B1 中級

有酸素運動の5つの間抜けなフォーム(DON'T LOOK STUPID! (5 Dumbest Forms of Cardio (DON'T LOOK STUPID!))

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    Yu-Heng Hsieh に公開 2021 年 01 月 14 日
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