What's the best form of cardio or metcon for a lifter? I'd say the resistance bike, like an Assault AirBike or the old-school Airdyne.
Why? Well, let's assume we're talking mainly about having a positive impact on body composition while also getting in better shape. What are we looking for that'll accomplish this? Four things:
With a resistance bike, you can go really hard. The harder you go the more resistance you have. It also involves the whole body (these types of bikes have moving handles), and it can be done for the required time periods.
The rowing ergometer would be a close second, but only because the resistance felt is smaller.
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