1. Cardio and Strength Training for
Men
By Leland Fiegel

2. What is cardio?
• Pretty much any activity that increases your
heart rate to a certain amount.
• Low intensity vs. high intensity

3. Low intensity cardio
• Low intensity for a longer period of time
• Jogging, cycling

4. High intensity cardio
• Pretty much the opposite of low intesity
• High intensity, shorter period of time
• Sprinting, interval training

5. Benefits of cardio
• Strengthens muscles involved in respiration
• Burns body fat
• Reduces risk of heart disease, diabetes
• Improve overall health
• Synergistic effects on weight/strength training

6. Strength training
• Compounds vs. isolation exercises
• Compounds use multiple joints and muscle
groups to lift a weight
• Isolation exercises only use a single joint
(bicep curls)

7. Compound exercises
• Examples include: dead lift, pull up, bench
press, squat
• Best for skinny guys like me who want to put
on mass quickly

8. Isolation exercises
• Bicep curls, tricep extensions, leg extensions

9. Sets and reps
• Reps are how many times you lift a weight in a
set
• Sets are how many times you complete a
certain number of reps
• 8 to 10 for size, 12-15 for tone (according to
p90x guy)
• Failure (when you can’t lift anymore)

10. Synergistic Effects
• Weight training can help train for cardio
activities and vice versa
• Bikers can use weight training to strengthen
quads
• Swimmers can use weight training to
strengthen upper body