I keep learning more about exercise physiology. A few thoughts:
- Strength training and cardio go hand-in-hand because without increasing strength, one can't accomplish the effort and apply the power needed for intense cardio. I do resistance 2/wk, mixed cardio-resistance 1/wk, and cardio 3/wk (that's for 2015, not forever).
- Walking, hiking, jogging, recreational biking and swimming, and most sports are not cardio exercise unless you are in cardiac rehab. They are just applications of your fitness. Of course, the whole purpose of a fitness pursuit is to have something to apply vigorously in real life. I think of it like learning math: You internalize this hard thing so you can do that other thing that you really want or need to do. Like hike up Mt. Greylock or Mt. Washington, or ski all day with good control, kayak a few miles, etc.
- Cardio workouts have to be as intense and powerful as possible. It seems that plodding along is not worth the time unless you are in your 80s or 90s. Intervals are best, probably. As the trainer said, if you can talk you aren't working it and if you are not dripping and stumbling you didn't do it.
- If you are not too fit or strong, I think difficult cardio builds some degree of strength along with the endurance and the heart challenge/stress it provides. In other words, "cardio" is not pure cardio at all for most of us ordinary schlubs.
- Around 30 minutes is enough. Many cardiologists say 20 minutes 2-3X/wk is good. I do 3X for now. When up to 30 mins, you just increase the intensity, challenge, and power-required in the same time box. That's efficient, because you have a job and a family. It's not time - it's intensity. I am at 30 mins and working on increasing difficulty, stress, and intensity each week.
- I like to mix up a cardio session to keep it interesting. As long as there are no breaks at all between things, that works to maintain an elevated heart rate and pushes the fatigue envelope to the limit. Gotta jump quick between things. I think my ideal lunatic cardio morning would be 15 mins elliptical intervals, 20 fast heavy ball smashes and 20 fast mini-squats with low-weight mil. lifts done twice, then 15 min intervals on inclined treadmill. Finish up and rest with a one-minute plank of some sort. That will leave me pooped and panting for a while, and ready for the day. I would mix in a row but it inflames my back and hip flexors the same way sit-ups do.
- When I am done, I go home and have a well-salted hard-boiled egg for breakfast. A little protein, just in case. Trainer says to have 2, but one egg is all I want. Plus coffee, an Advil, and a cigar of course. Rewards. And Mrs, BD says "Whoa - lookin' good. How do you feel?" "Tired."
