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Wednesday, December 6. 2017
You will often see people swimming half-miles of laps, on the elliptical for 45 minutes while reading the newspaper or watching TV, jogging on the treadmill for 60 minutes. If viewed as recreation, that's fine and it might feel good but there are minimal fitness gains to it. Why?
- Aerobic cardio doesn't build strength or burn fat with any effectiveness. Anyway, you don't need to get rid of any fat, do you?
To improve cardio effectiveness and endurance (except for those in the deconditioned, geritatric, or heart-disease categories) you need to up the intensity and reduce the time spent. That means sprints and other HIIT-style efforts which are anaerobic stressors. Another cardio thing you can do is to vary your cardio work-outs. Doing the same thing repeatedly (eg jogging) becomes useless as your body adapts to that one thing and it becomes too easy.
I say that if you can breathe or talk, it isn't exertion: it's recreation.
My preference for cardio/endurance fitness is to combine it in high-intensity calisthenics classes or high-stress machines like Jacob's Ladder or Stairmaster. I'll do rowing or running sprints too sometimes, but I like those things that address full-body muscular conditioning along with difficult cardio. It's time- efficient to combine the conditioning with the cardio.
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My running rule of thumb is that you should be overheated, out of breath, and verging on vomit at the end of a run, otherwise it's wasted.
That said, I'm still working my way back from a hernia surgery, and I've found that those dang Mountain Climbers are just the ticket. It's a long way to 100/day, but I'm getting there, and getting skinnier in the process.
There seem to be a lot of trainers and athletes who disagree with you, including six time world IM champion Mark Allen. Personally, I've had very good results using Phil Maffetone's training methods, and although I'm significantly slower than Mr. Allen, I'm also an Iron Man triathlete.
There's a whole lot of good to be said about HIIT, and I incorporate a lot of it into training. But if you want to build the best Aerobic base, then you need to slow down and exercise in those zones.
they're all about destroying your body in order to improve it here.
Extreme exercise, to the point of muscular damage, they consider the only thing that will improve your condition.
It's idiotic, it's also very bad advise in general as any qualified doctor or trainer will tell you (rather than quacks).
You should not overexert yourself. Find your limits and slowly expand them rather than taxing your body to beyond its breaking point and the consequences be darned.
Aaaah, Crossfitters. I'm a recovering one, myself. :)
You should hear them go on about food. This place is about humble-bragging, lifestyle, and partisanship.
My trainer says this sort of lengthy aerobics is good for out- of- shape beginners, but after that it's not much use for ordinary people.
To modify my comment a little, he does think it's a good idea for me to do an hour of endurance cardio intermixed with 60-second HIIT sprints every 5 minutes or so. Suggests maybe every 7-10 days as a stamina-builder.
Shalane Flanagan (1st Place 2017 NYC Marathon) and her trainer disagree. Do you think she's an "out of shape beginner"? Do you think her trainer is clueless?
Money talks, bullshit walks - I guarantee that Ms Flanagan and her trainer have more $ at stake regarding getting trains right than you or your trainer.
Again, it's useless to talk about fitness unless we specify "fit for what?"
Something is seriously wrong with this theory. Lets say you exercise every day or 5 times a week. You have a rigorous routine but no cardio or very little cardio exercise. Can you run a marathon? Can you run up a mountain? Why not? If the "the long slow cardio" is of so little value why is it a requirement to achieve these difficult challenges?
If on the other hand you think that you can run in a marathon with little to no cardio exercise do I have a surprise for you.
"Can you run a marathon? Can you run up a mountain?"
How about "Can you climb 4 flights of stairs?" Which is a great daily routine for those of us who can't do road work every day.
I wasn't really sold on long, slow cardio until I started doing annual ski trips. One good night's sleep and I have no altitude sickness, and very little shortness of breath on that first day of exuberant overexertion.
Sorry but I can only think of the results to the original Marathon runner. (he died, but not without delivering important news) Nike!
That's because he was a crossfit exercise fan and never did any cardio...
Profile: Have had 5 myocardial infarctions, 7 stents, defibrillator implantation, EF of 25. My doctors, not ONE of them, have any knowledge of the type of exercise I should engage in, and to what level of intensity. Despite doing many hours of research, I have found virtually nothing directed at people with my history or something close to it. I believe that we are pretty much on our own when it comes to figuring out what, and how much of it we should do to increase strength and stamina.
Well, you have a problem with an EF of 25%.
Find a doc who knows about exercise physiology. You have serious limitations.
The best exercise program is the one that you will do, consistently, for years on end. For some people that is lifting, others it is biking, some prefer running, or some form of HIIT, and many people prefer some mix of the above (which is probably the best).
At 60 years old, I can still move a 180 pound body over 10 miles in 80 minutes while talking with my friends. I'm pretty sure that qualifies as exercise, and it will be a long while before i need help to get out of a chair.
I agree. I'll just never do crossfit or spend time at a gym, so it's not going to do me any good. I've just gradually increased my daily routine of walking and added various weights and do pushups, dumbells etc at home. I'm considerably stronger than I used to be and I don't get winded easily anymore. It's made an obvious difference. Proponents of particular exercise styles may say it's useless, but the effects have been noticeable.
Whatever. I'm sticking with fitness as defined by people who need fitness to stay alive, the Marines, SEALs, and other SpecOps operators.
I could not care less about the opinions of desk jockeys, gym rats, and other bloviators.
I define fitness as strength, flexibility, and endurance sufficient to allow me to maximize my daily life needs and overcome the occasional peak exertion needs I encounter in life. The place to start is by following the maintenance workouts used by people who rely on their fitness to survive.
Semper fi, Marines.