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10:56 am
January 5, 2010
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Darrin
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11:00 am
January 8, 2010
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truparad0x
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The funny thing about the winter, I've been less motivated to get my running sessions in (I'm aiming for a 10K this spring). But as any other male out there, I've managed to stick to my weight workouts pretty well. So I've inadvertantly got myself into a simple "bulk" period. I noticed a bit more mass, but I notice a bit more fat too. I'm trying to get back into things though and up my cardio again, though.
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4:57 pm
January 8, 2010
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Darrin
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Yeah, I'm having more trouble with running too. Just so messy outside. I'm adding sprints (HIIT) on leg days (2 days a week for me right now) and also doing steady-state cardio 2x/wkk (but usually that's XC skiing).
I'm not in a "bulk" per se right now, but if I was I'd be fine with less cardio – while you can never fully trust science, there does seem to be some evidence that non-beginners can add more muscle if they reduce cardio (note, this is a temporary thing and I HATE people who say you should never do cardio).
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5:24 pm
January 8, 2010
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truparad0x
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I used to hate cardio, because well…it hurts. Weights is more like "just finish the set and you're good." Running is constant stress and effort. But ever since I trained (if you count it as training) for a 5K, I recognize that running is a serious mental challenge. It's like I know it hurts, but the satisfaction of finishing what you started is amazing and makes up for all the sweat that it took to get there. And I notice my hiking and skiing is better since I've started running last year.
I don't like the people who say not to do cardio, too. Yeah, it's possible to lose fat with weight training alone, but it takes a lot of effort to keep that intensity up. Burn fat fast – gotta go cardio. Whether its HIIT or endurance cardio, gotta do it. I feel the people who don't do cardio are the same ones that train the mirror muscles and do a lot of "cheat" reps.
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8:19 am
January 11, 2010
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breezy909
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hi guys,
im just reading your posts & I see you use running(and it is not going well) for your 'cardio'?
Why not try something like a body weight/kettlebell/ropes circuit and keep it all balanced better?
You can use a HR monitor to make sure you are keeping the intensity up. have a go at the below instead of running one day and tell me what you think,
Explosive push up(or regular)- rest 10- squat jump- rest 10 – medball slams – rest 10 – kettlebell swing – rest 10 – trx rows – rest 10 – jump rope – rest 10 – burpee – rest 10 – high knee run
The work times can be from 15-20 sec. You can play with these if you want to make it a complete session. i.e. 25 sec work , 20 recover. Rest upto to 60 sec at end of circuit and repeat it all 4/5 times,
Just something a little different if you want to try,
BYron
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11:59 am
January 12, 2010
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truparad0x
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Byron – that sounds like a cool cardio circuit! I am, however, training with the intention of using the endurance I will build with my running. I'm planning on a lot of summits and road races this coming Spring – Fall, so running will be the main way I will plan for it (fat loss is just an additional bonus from the running). But I will definitely try to mix it up with a circuit similar to yours and some plyometrics.
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4:08 pm
January 12, 2010
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breezy909
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The best way to build up your aerobic capacity is to perform anerobic work. Your VO2 MAX will increase so much more for this. Now I know tempo running is necessary for the 'endurance' athlete to train the running gait and to teach the body to use the necessary energy system. Im lucky to work alongside a very talented international runner/coach. His runners work through a pattern of 2 days strength training, 3 x 40 min temo runs, 1 speed interval session & PLENTY of foam rolling/soft tissue work. Keep an eye on the site, im preparing an article for World Fitness Network on the soft tissue topic.
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