Resting HR? If it does, we have a problem. So training for strength I jumped on the bandwagon and stopped all cardio. So gonna dust off the old exercise bike I think! If that makes sense…. Hi Mike, What a ray of sunshine to read your article. I do believe that that the world is running out of time , we are in such a hurry that we are now deceiving ourselves in our training and diet, it must all be quick fix.
We must learn to mix and match our training accordingly and have rest days. I am nearly sixty and embarking to defend my Australian Masters light heavy weight boxing title in October and have been an elite athlete in several sports since I was a young boy.
I read with interest your comments and those of other prominent fitness practitioners and I am so pleased to read some common sense in regards to training.
Keep brave. Regards, Kevin Weaver. This whole article frustrates me to an extent. I believe their are two general forms of training, training to increase the highest quality movement, strength and speed the individual possesses and being able to sustain those qualities under the demand of their sport.
By playing their sport that take care of that second piece in the most specific way possible. They are already training their aerobic engines constantly! Our job as coaches is to fill the gaps that their sport is not providing while also improving the qualities that cannot be trained accurately during competition strength and base movement training as a great example. The low intensity backlash is mostly an issue with volume and economy less so with a disbelief in its benefits.
Also, in my mind all energy systems are usually active simultaneously. My Oly lifting workout leaves me in a challenged breathing state while only performing singles for a lengthly period. Clearly oxygen is fueling this work! If I am wrong here please correct me! Crossfit style WODs are very very different from what this article is advising.
But, I agree with you in saying that sport athletes often, but not always get a solid base of cv fitness from just playing their sport. Those who are sucking wind instantly and suck in the last minutes of completion could likely benefit from some offseason base building.
Went out today and did a recovery session at BPM. Now all pieces fell into places in terms of when and how to implement steady state aerobic training. I am sure that low intensity training also gets a bad rap because of lack of orthopedical considerations.
Example : what to use for your low intensity training depends on what kind of stress you subject your body majority of the time. This is area where you opened my eyes the most….. Well done… Glad you commented on the resting heart rates. You hit the nail on the head with the individualization part. Thank you for writing this post.
Down in Australia the big buzzword now is crossfit. They get results, initially, but then fry out! Trent — I have the same arguments myself. It is a welcome change to once again look at aerobic conditioning objectively. Adaptations to aerobic training are different and complementary… Great stuff Mike. I personally am an olympic weightlifter and have played with having conditioning in my program in various ways.
What would you recommend? Nice post. I have a long dog walk every morning, and try to keep a pace such that my heart rate stays in the range you mentioned — when the dog cooperates, of course! Not sure whether it is helping to burn my stubborn fat, but it certainly is helping with the recovery and to lower the stress level. Mike, well written and argued, and extremely helpful in providing balance.
I presume the should be lowered for us old folks. What about the 60? Many thanks for a great and articulately written piece! Yeah that would definitely help. Hey Mike, fun post. Big fan of walking some trails out in the mountains of colorado. Great relaxation as well. Great Article…Benefitted immensely. What was your take on Oxidative Stress mike? Unfortunately, I think this article is right on point.
You have hit extremely key points in the arguments and discussed issues rather soundly. I had this same conversation with my 16yr old son last night. He asked if doing a tabata after every weight workout would be enough cardio for him? This being 3 x a week. Of course I said no. I told him that he also needed low intensity cardio over a longer duration to balance out his cardio routine. I am pleased to see that what I had told him was correct. That aside, after maybe hours a week of LOW intensity, low eccentric CO work, muscular gains will be a bit tougher to achieve.
No need for a bodybuilder to do tons of CO work. But if your concerned with general health, athletic performance and not gobs of extra muscle, I see no problem. Excellent post Mike. I also just saw your video on mobility, flexibility and I think it will definitely help me treat and assess my patients differently.
Thanks a lot. Robertson what an anazing article! If one is about to train to make the best out of CO training, you believe anaerobic work weights should be stop for that period? And for how long should one follow CO training? Thank you in advance and greetings from Greece! Really interesting article. As one who definitively loves the science I would really appreciate it if you could provide the references for the differential effects on mitochondria. Cheers, Martin. I just read this coming from another link, and I wish to hell it had been explained this clearly in my ISSA course.
Well done! Great post, Mike, how much would you adjust the heart rate for age, i. It could be argued that sitting meditation along with HIIT meets all your above mentioned criteria.
Sitting is aerobic and relaxing, while the recovery periods during HIIT allow your heart rate to be reduced to the optimal bpm for increased stroke volume. Hi Mike — great article. My question is — it is possible to improve both my Lactic Endurance, Aerobic Capacity and Absolute Strength all at the same time? Can i only focus on a couple of aspects to improve or everything at once?
Based on your training age I would recommend spending 6 solid months focusing on building a better aerobic base, especially if you are serious about multiyear performance improvements.
I would suggest getting a good reference model and working from that. This is not a good time to do lots of long WODs. Maybe one WOD per week for six months. Modality could be mixed: rowing, airdyne, hiking, running is likely too intense, so avoid. It will be boring and very much the opposite of CF. Lifting 3x per week, only one short WOD. Use a HRM power meter, pace tracker, etc.
Be scientific. Just to put it in perspective, novice cyclists cat 5 should be doing hours a week of base training! Just trying to give some reference. How did you determine max? Was it max HR or max power rating? Where have you been for the last few years? In the world of athletics this has thankfully never been eradicated completely and has been on the up again for the last years.
Thank you sir, for this fantastic article. It really helped challenge a lot of beliefs I had about the usefulness of cardio training! In your experience, how long does it normally take an athlete to reduce resting heart rate and become a bit more parasympathetic dominant? Thanks again. Glad I finally came across this article. One question, is it possible to have too low of a resting HR? Hi, love the article. I can see how the heart benefits but what about the adaptations to joints etc that happen with low intensity long duration exercise?
The knee became strong enough to do a 1. I am still improving but still making mistakes. How long does it take doing aerobic training to strengthen joints etc so that high intensity exercise can be done without risking injury? It would seem to me that if you are doing this with high school kids in the off season you need to do a summer inventory first. Many kids are at basketball AAU, Camps, open gyms, wrestling camps, football camps etc.
If they are doing that days per week, or more, which is often the case, then us coaches add more into the equation, would be helping them or hindering them at that point? Superb article! The smart endurance athletes know that strength and conditioning will help them, and likewise the smart power athletes will know that having a well developed aerobic system will be a massive advantage to them also. Yet how many unclued think they will get aerobically fit and lose their beergut lifting weights?
A great read Mike. Previously it was about — BPM. I do feel more relaxed afterwards and actually enjoy the long runs now! Should I start to see an improvement in my LSD runs soon? All ready I feel stronger in my tempo runs and feel that I can mainitain BPM for longer and my pace which I only look at post run is quickening. Great post, with all this anaerobic stuff around this is refreshing, nice to read, I especially enjoyed the part that related to the rest part of an interval being longer.
There are many of us here in Norway, Europe, training the alactic, anaerobic and aerobic systems all in one session. Our age group ranges from 25 to 60 and in our group one recently won the Bergen, Norway, Europe half marathon, and not one of us ran worse than 1 hour 20mins. If your in the neighbourhood all are welcome. Regards, Andy. So no day of only low-intensity steady-state training. All together, I find your article a great read and you surely widened my field of knowledge regarding possible solutions to improving health and fitness.
Hey Mike, If we are speaks no gaining purely mass, would increasing cardiac output enhance size? I am not looking from an athletes standpoint necessarily, but a bodybuilding standpoint. Not sure what to do as I am getting mixed reviews while I do my research. Great Article Mike! Just trying to find the best form for me as I am getting mixed reviews from different reputable sources and studies Some are saying HIIT and some are saying low intensity.
Thank you for your time. Is there a way I can track it or see it live? I tried doing MMA, 90 min, 2 x a week for a month and within that time I was so stressed out, lost muscle and weight and got weaker. After class I would typically cry to get rid of cortisol and fall asleep for 3 hours.
I am going to try doing 2 x 1 hour sessions on the rowing machine at a slow pace and track my resting heart rate. I enjoyed your post and your points on how developing the aerobic pathways via training the glycolytic system has been the norm for the past 10 to 12 years or so, with the trendy craze of H.
T training. It is refreshing to see more studies coming out with real-word applications about developing the aerobic, or CO systems to augment certain factions of the glycolytic system, particularly recovery! In order to include some CO, or aerobic base training within a busy schedule of a predominant anaerobic athlete, would it not make sense to include the easiest biomotor ability athletes have at their disposal, running?
Aside from buying the book you recommended, do you have any suggestions for a volleyball player who is just beginning their first training module ever to implement aerobic training. Thanks Mike,. Great post dude! Thank you for this great article. I remember that some years ago i used fast pace walking to improve my stamina and it worked like magic.
I felt a bit guilty with that because i didnt feel as fatigue as from a heavy training session. However, i spend 90mins on the bicicle in the gym and i feel great today. I guess I am very sympathetic in regards to my nervous system.
I am going to focus more on those long cardio sessions. Awesome and so well laid out. I am so tired of the parents of our athletes coming in beat-up from their workouts. And hurt. And fat! Super-lean uppers and hail-damaged lowers. When did Tabata change his thinking to cover 60 minutes? Thanks so much Jim! And I agree — the kids are taking a beating because of this. Preach, Mike. Thanks Joanne! So glad to hear work like this has made a positive impact on you and your training!
This is why you and Joel are, to my mind, 2 of the best in the business: introducing us to, and distilling, cutting edge research so that everyone can benefit from it. Robertson, great article! May I ask how many times per week we should do the low intensity cardio bpm for 30 to 90 min to cause the desirable left ventricle size adaptation? Also, how many weeks til the adaptation occurs and how many weeks of not doing the low in resist cardio will cause the left ventricle to go back to normal size?
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Adele opens up to Rolling Stone magazine. Sustainable and ethical gifts to know. We're loving Zendaya's teeny tiny bralette look. As long as you keep your intensity low and your heart rate at percent of your maximum, you'll facilitate the best calorie burn and incite metabolic changes, such as an increase in enzymes that help your body utilize carbs and fats for energy.
Kendall recommends that low-intensity cardio should be done after your lifting session or on your active-rest days, and should last minutes to build cardiovascular health and muscular and respiratory endurance. DO: Use it as a warm-up before strength training, but limit the time to minutes, max. Anything longer should be done post-workout. DO: Use it as an active-recovery protocol, and whenever possible, choose an activity you can enjoy with friends and family.
HIIT is the cool kid of the cardio realm. It's fast, efficient, and well-researched. Dozens of studies have proven its benefits, such as building aerobic capacity, improving VO2 max and—the biggie—incinerating fat.
The intensity of the work kicks your metabolism into high gear and creates such an intense metabolic disturbance that it requires lots of calories to recover. This means your body expends energy post-workout repairing the damage and trying to return to homeostasis.
The protocol for HIIT is a measured ratio of high-intensity intervals alternated with rest periods. During the work portion, you work at percent max heart rate; during the rest period, you can either stop moving completely or bring the effort down to a lower percentage of your max HR, the intensity of which depends directly on the intensity of the interval just performed.
In other words, if you worked at percent effort for the interval, you can drop to zero percent for your rest; if you worked at 85 percent for the interval, you can dip to 60 percent of your max for the rest.
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