cardio coach - how often?

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Cathlete
I am totally hooked on CC, but am wondering how many times per week is okay. I'm usually CC'ing every other day. Is that too much?

Also, would you consider CC a leg workout? I have a friend who only runs - no weights at all - and has the most awesome legs I've ever seen. I'm thinking about just doing one leg workout per week - just curls and extensions on a Bowflex - and the rest running, just to see what happens.

TIA!
Michele
 
Hi Michele. I think every other day is good. That's what I do, anyway!!;) It's not recommended to do CC every day since they are considered HIIT. You could string together some steady state tracks, though, if you can't go a day without it.

I do consider CC a leg workout and have done the same thing as you are thinking about doing. I do one heavy-weight leg workout per week, two upper body and three CC on a stationary bike. I've seen a significant improvement in my thighs...:7
 
I found these recommendations on the FAQ page on the Cardio Coach website: http://www.cardiocoach.com/aboutFAQ.php#7

I don't see any problem with using CC workouts every other day. Have you tried making your own custom playlists? I've made a few and it's really fun! My favorite is a steady state workout that starts with the warm-up from Vol. 5, then combines all the steady state tracks from Vol. 5 through Vol. 8, and then ends with the cool down from Vol. 5.

If you have the Pump workout, it's really fun to alternate the circuits with your favorite CC challenges. There's so many things you can do add variety to your workouts!

I do CC on an elliptical and I definitely think of it as a leg workout, especially Vol. 8. ;)

ETA Hi Melissa!! We were posting at the same time. Great minds think alike! :7
 
I was wondering if I could use it every day. I read the CC FAQ and it doesn't get specific, though it does seem to indicate it wouldn't be a good idea.

I'm going to be chucking weights for lower body pretty soon because I want to lean out, not bulk up, and that (and doing full body routines 3 times per week in addition to 4 HIIT cardio sessions) seems to work like magic for lots of people here.

But Tia, why don't you find out EXACTLY what your friend with the "awesome legs" is doing and post it here. I would REALLY love to know everything she's doing so I can try that. Awesome legs is something I want in a big way and it's the only thing I'm having serious trouble getting.
 
I was wondering if hills are considered HIIT?
Would it be alright for me to add steady state along with a few moderate hill climbs if I wanted to do an extra CC session?
I have to go forever in steady state to break a decent sweat.
 
>I was wondering if hills are considered HIIT?
>Would it be alright for me to add steady state along with a
>few moderate hill climbs if I wanted to do an extra CC
>session?
>I have to go forever in steady state to break a decent sweat.

Doesn't HIIT have more to do with the duration and intensity of an activity rather than the activity itself? I've always viewed it as a workout for the heart and I'm not sure if it's good to do more than 2 or 3 times a week, but interval training doesn't have to be high intensity to be effective.

Why don't you contact Sean and ask him, and then let the rest of us know what he says! :D
 
Anything that gets your heart rate into the orange or red zone is high intensity, whether it's hills, or speed, or both. It's the interval aspect that makes it HIIT.

IMO, the most important thing is to listen to your body. Recovery from HIIT workouts (taking a day off in between) is as important as the workouts themselves.
 
>>I was wondering if hills are considered HIIT?
>>Would it be alright for me to add steady state along with a
>>few moderate hill climbs if I wanted to do an extra CC
>>session?
>>I have to go forever in steady state to break a decent
>sweat.
>
>Doesn't HIIT have more to do with the duration and intensity
>of an activity rather than the activity itself? I've always
>viewed it as a workout for the heart and I'm not sure if it's
>good to do more than 2 or 3 times a week, but interval
>training doesn't have to be high intensity to be effective.
>
>Why don't you contact Sean and ask him, and then let the rest
>of us know what he says! :D


I'm not sure. BFL, Alwyn Cosgrove always talk about this level of intensity. Getting the heart into the red zone to qualify for high intensity. When they describe it, they always refer to sprints as HIIT. Coughing up a lung intensity. Almost impossible to speak during those intervals. Those periods should never go beyond 8-10 minutes in 20 minute session. Coach Sean doesn't take us into the red zone for very long. Some of his intervals will get us there in the last 5 seconds of a challenge.
Hills and speed that take you into the orange zone really do not qualify as true HIIT. I can talk to you during the orange zone, but short sentences. I have low and high orange zones as well.
If you do hills that keep you in the low orange, it really shouldn't qualify as true HIIT.
 
>I'm not sure. BFL, Alwyn Cosgrove always talk about this level
>of intensity. Getting the heart into the red zone to qualify
>for high intensity. When they describe it, they always refer
>to sprints as HIIT. Coughing up a lung intensity. Almost
>impossible to speak during those intervals. Those periods
>should never go beyond 8-10 minutes in 20 minute session.
>Coach Sean doesn't take us into the red zone for very long.
>Some of his intervals will get us there in the last 5 seconds
>of a challenge.
> Hills and speed that take you into the orange zone really do
>not qualify as true HIIT. I can talk to you during the orange
>zone, but short sentences. I have low and high orange zones
>as well.
>If you do hills that keep you in the low orange, it really
>shouldn't qualify as true HIIT.

This is consistent with my understanding of HIIT as well. And I've never viewed the orange zone as true HIIT. I think we're on the same wavelength, except that I do sweat during steady state -- but then I'm old and I'm always sweating -- lol!!
 
I do sweat during steady state, but it takes me at least 20 minutes into the workout before it begins. If raise my heart rate after warming up, the sweat begins. I wonder why that is?
I am cold ALL the time. I sometimes have to sit in a hot bath just to get my body temp up.
My normal body temp is around 97:eek:
 
There many articles on HIIT if you do a google search.

What I remember seeing is that HIIT = intervals of high intensity followed by recovery ie. 60 seconds high intensity, then 60 seconds of recovery, then repeat.

For me I can up my speed to up my HR or sometimes if my legs are "sulggish" to running fast then I will do a slow jog or fast walk and increase my incline to 10%. My HR will be just as high with either and I equate HR to intensity.

Seems like 85% or above is usually high intensity, but please others with more knowledge chime in here.
 
>But Tia, why don't you find out EXACTLY what your friend with
>the "awesome legs" is doing and post it here. I would REALLY
>love to know everything she's doing so I can try that.
>Awesome legs is something I want in a big way and it's the
>only thing I'm having serious trouble getting.


ALL she does for lower body is run. That's it!

ETA: She does at least 15 miles a week, with one run being at least 5 miles in duration, and sometimes walks with a friend which she does count into the 15. So it's 15 total mileage, mostly running with some walking. Her legs are perfect...not skinny by any means, but no cellulite to be seen at all!
 
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