Remember not to over complicate Max-OT cardio.
The goal of Max-OT style cardio is to work out of your comfort zone for 16-20 minutes. You need to be "huffing and puffing" throughout the session. Simply put, if you complete 16 minutes and it feels easy then you are not working hard enough.
Don't worry too much about what program setting you choose, what machine you are on or how many RPM's you are doing. If you are uncomfortable throughout the session and always striving to beat your distance you will achieve the desired effects of Max-OT style cardio.
Believe. Achieve.
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I thought max ot cardio was 16 mins, one min on and one min off?
ReplyDeleteThe important thing with Max-OT style cardio is that you are working out of your comfort zone for about 16 minutes and that you strive to always better your intensity.
ReplyDeleteIt doesn't have to be interval style as in one minute on/one minute off but it could be done that way too. Either way just make sure you are "huffing and puffing" the entire time.
Should this be treadmill, bicyle, jump rope, or all of the above?
ReplyDeleteAny mode of cardio will work as long as the intensity level is where it needs to be.
ReplyDeleteQuick question Jeff, is doing Max OT cardio ok after a workout, because from what I understand it keeps your body in an anabolic state. Or will it hinder my muscle gains?
ReplyDeleteIt is ideal to seperate Max-OT cardio from your weight training by 8-12 hours. If that is not possible then do it after weight training and be sure to follow it up with smart nutrition/supplementation.
ReplyDeleteThis is exactly what I was looking for. What exactly do you mean by following it up with smart nutrition/supplementation? This should pretty much be done with any workout, correct? Or is there something specifically that would need to be addressed if you're doing Max OT lifting then Max OT Cardio?
ReplyDeleteI've been bulking for the past 3-4 months with MAx OT and had great gains but in the process I've also gained a little bit of fat in my stomach area. I always do 10 minutes of cardio before hand to get my blood flowing, but never anything REAL intense.
So, I still want to bulk but I want to lose some of the fat I've gained while gaining muscle...
Thanks Jeff!
If you do the "one min all our run and one min jog/walk", then do you have to do 16 min run or is it "enough" with 8 times (that will say one round is 1min run + 1min jog)?
ReplyDeletei plan on doing the max ot on a 4 day split monday through thursday now can i do the max ot cardio on mornings of friday saturday and sunday?
ReplyDeleteYes, cardio on the off training days is fine.
ReplyDeleteJK - The important thing is that you are working out of your comfort zone the entire 16 minutes. If you achieve that, the combinations of run to walk is less important.
ReplyDelete