Mihail Pautovmedic, IC Fundeni · Doctor Mihail - Medic specialist în chirurgie generală, Educator de sănătate

Antrenamentul cardio îmbunătățește capacitatea cardiovasculară și respiratorie ☝🏻👨🏼‍⚕️🚴🏻‍♂️

11 Oct 2024 · 1 min

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0:53

A short fitness/instructional excerpt (creator: Mihail Pautov) where a single speaker explains their approach: weight training primarily to maintain muscle while avoiding aggravating injuries (upper-body once weekly, lower-body once weekly), plus two weekly interval-cardio sessions on an assault bike. The speaker gives a specific interval protocol: a brief warm-up, then 20-second all-out bursts followed by ~1 minute easy recovery, repeated 3–4 times, and explains the assault bike preference because it engages both upper and lower body.

Questions this video answers

Once a week.

Twice a week.

After a short warm-up, 20-second all-out burst, ~1 minute easy recovery, repeated 3–4 times.

Assault bike (because it engages both upper and lower body via pushing and pulling).

Chapters

What about cardio? Do you do any. Anything for. For that? I'll tell you what I do now. So for me, my goal with the weight training is really like more or less to maintain the muscle that I have and not irritate the injuries, which I have. And I do once a week, upper body, once a week, lower body, I do twice a week, interval, cardio. Now, this is going to sound like nothing, but trust me, this is a hell on earth. The most ideal equipment for me is the assault bike. Why I like to use this is because you're pushing and pulling. So you're engaging all the upper body. Yeah. And the lower body. So I would do a little warm up, couple of minutes on there, you know, and then I would do 20 seconds, absolute all out crazy burst on there. And then I would do a minute easy, and then I'll do a 20 second burst. So three or four intervals. It feels like leg day. When you're going to do it, you're like, oh, no, not that again. In fact, most people I do the first time, they can't make it to the fourth one.