No fucking "cardio kills gains" memes, please.
I'm doing SS after a lengthy break from lifting, and I need to incorporate some kind of cardio. I'm doing it strictly for actual cardiovascular health, I was a smoker for about 10 years and want to repair some of the damage.
What's good? I have a punching bag that I could hang up, or I have a treadmill, or I can do something else. Actually leaving the house to run/bike is too difficult logistically to do on a regular basis, as I am a single dad. I need something I can do here at home.
A jumprope is something that is easy to do in your house which is good cardio. Punching bag and treadmill are also fine if you have those already. There are also plenty of bodyweight calisthenics type routines on the internet which will work. The thing is, if you're only concerned with heart health, any type of cardio is really just as good as any other. Just figure out which one you (and your joints) like best and do that for half an hour every day.
SS is the meme program newfags get tricked into doing on this board.
Its a long running /fit/ meme.
Works especially well during winter/nye etc.
There are way better programs out there for noobs and beginners but they get shut down by the meme brigade that wants to keep the meme alive.
OP here, I mean SS is pretty damn similar to any other LP program isn't it? Except for the squat frequency?
I plan on doing the routine as stated until my squat hits around 2-2.5plt, then backing the squat frequency off.
I tried a 5x5 routine for awhile but I felt like I had better progression doing 3x5.
The picture you are replying to is obvious memery.
Yes, SS is very similar to any other LP program. If you keep well fed and rested (as well rested as a single dad can be, lol) you very well might clear 3 plates on SS, I'd say just stick with the program until the progression becomes too quick for you.
I know lots of people don't wanna get a pass for a pool or whatever, but swimming is probably best. Easiest on joints, full body activation, and increase lung capacity for your ex-smoking.
Walk on the treadmill for 20 or more minutes at least 3 times per week.
As your cardio endurance improves, increase the speed or amount of time you spend on the treadmill or the incline or however you want to increase the intensity to keep it at least somewhat difficult.
And don't ask whether you should do it in the morning on an empty stomach or before or after lifting or any other fad ways of doing cardio. Just do it whenever you feel like you're up for it, but make sure you do it.
There you go.
back on topic you fags, what is the best method for improving your time for a 3km run? I usually train using the 4x4 interval method, but do anyone know of any method that is proven to be more effective?
Would highly recommend an erg.
Absolutely killer cardio machine. The gym I go to has two next to each other. My gym bro and I like to end sessions by racing each other balls out for 10 minutes. It absolutely destroys you.
Another benefit if you're doing the home thing is it's easy to store. You can move it into a closet whenever you need to get it out of the way, as opposed to a treadmill which effectively gets installed in your home in one place forever.
Get a skipping rope, then skip, plus some bag work, and some other circuit-type exercises: eg, burpees, mountain climbers, etc.
Other anons are right that swimming or rowing could be good, but then you need to leave the house to go to the pool, or buy a rower. Just buy a rope and use what you already have.
Do interval sprints on a rowing machine, use a Concept 2 if you can
10 mins 1 min sprint 1 min rest
10 mins 30 secs all out sprint as fast as you can 30 sec's rest
or 10 fast strokes, 30 secs rowing, 15 fast strokes, 30 secs rowing, 20 fast strokes...do for 20 mins