HOW TO IMPROVE YOUR CONDITIONING - PART 1.
Doing a deep dive on Endurance Training, you quickly find that there are many different systems, classifications and styles of conditioning.
You run into terms like VO2max, Anaerobic Threshold, O2 saturation, fatigue index, M.A.S. etc.
It sounds complicated.
With all of this running through your head, you may ask yourself, "Where do I get started?"
The answer is simple:
The Cardiac Output Method (or plain vanilla low-intensity aerobic activity).
20-90min sessions of some kind of high turnover/low impact/cyclical activity.
Your heart rate should stay somewhere between 130-150bpm.
Running, swimming, rowing, riding, or skipping are movements that work well.
This method lends itself well to circuits (Row, then Bike, then Run, repeat), and you can measure progress by increasing pace/power/distance at similar heart rates.
Because it's only a bit faster than a conversational pace, the Cardiac Output method often gets tossed aside because it doesn't "feel" overly challenging.
This is too bad because Cardiac Output is the way to go to build a solid aerobic base.
It does this by causing an adaptation in the heart to increase its left ventricle's internal diameter and allows it to pump a higher volume of blood with each stroke.
This results in a lower resting heart rate, lower working heart rates, lowered blood pressure, and it helps increase work capacity.
There are a lot of wins there.
Suppose your resting heart rate is above 60 beats per minute. In that case, the general recommendation is 1-3 Cardiac Output sessions a week to widen your aerobic base.
If your resting heart rate is below 60 beats per minute, Cardiac Output work still has value; however, your sessions can be less frequent, and you can start to layer in higher output conditioning methods into your routine.
HEART RATE VARIABILITY: PART 3.Project type
TEEN GIRLS CAMP - SUMMER 2022Project type
A Few Relaxation StrategiesProject type
Change Takes GritProject type
HEART RATE VARIABILITY: PART 2.Project type
Space: Your Mobility's Final FrontierProject type
What is mindset coaching?Project type
Your Hips and Your Golf SwingProject type
Fitness: A Term Thats Hard To Nail DownProject type
HEART RATE VARIABILITY: PART 1.Project type
Why Madlab is the Last ‘gym’ I’ll ever joinProject type
Fitness is Like InvestingProject type
INTRODUCING THE SLANT BOARD.Project type
PRORESS REQUIRES DISCIPLINEProject type
A TANGENT FROM COACH CHESTYProject type
TWO HOURS IN NATURE.Project type
Stress + Rest = ProgressProject type
How to improve your conditioning - Part 2Project type
The Importance of Strength Training as You Age.Project type
Pre-Workout NutritionProject type
Post Workout NutritionProject type
Breath Through Your Nose - Part FourProject type
Five Things You Need To Know About IronProject type
2021 Dude AwardProject type
Understanding the Numbers on the Rowing MachineProject type
Push-Up Strength CalculationsProject type
Breathe Through Your Nose Part TwoProject type
Know your NumbersProject type
Qualitative before QuantitativeProject type
Don't Forget Your FiberProject type
Breathe Through Your Nose Part OneProject type
How to Become a More Positive Person in 24 HoursProject type
Three things to remember about trainingProject type
What it means to play the long gameProject type
COVID-19 Safety PlanProject type