What does the word “cardio” mean to you? When you reflect on this word, what images form in your mind? Walking, running, cycling or even swimming perhaps may be the most common. What about equipment? I bet the treadmill, elliptical or stationary bike forms in your mind’s eye. The truth is, there are more ways than one to train our cardiovascular system based on how our body adapts to stress. Before we get into that, check out my workout.
Dynamic Prep:
· knee hugs, pull backs, lunge with rotation, leg pendulum swings, over-unders
Movement Development (2 sets x10 reps):
· toe touch progressions
Core Development (2 sets x10 reps):
· SL curl ups
· Planks with hip extension
Body (As demonstrated in the video: 8-10 reps of each):
· KB snatch
· Grapple Barbell Presses (Ground)
· Plyo Star Pushups
· Bosu KB Chops
Rock out 3 rotations with 60 seconds (or less) of recovery before starting the next interval.
Recovery:
· SMR – Piriformis, Rectus Fem.
· Static Stretch – Rectus Fem.
Check it out below.
When training for aerobic endurance, the physiological benefits include:
· Decreased resting heart rate
· Decreased resting systolic blood pressure
· Decreased pulmonary ventilation (breathing rate)
· Increased oxygen transport and usage (VO2)
· Increased capillary and mitochondrial density at the tissue level
These are all GREAT aerobic adaptations for improvement of the cardiopulmonary relationship. However, the cardiovascular system also adapts to anaerobic training and provides the following benefits:
· Increased ventricular contraction or stroke volume
· Ability of the cardiovascular system to perform under scenarios of high stress
· Increased anaerobic capacity (amount of ATP available in muscle)
· Neuromuscular coordination and movement economy
· Tolerance of increased blood lactate levels
· Increased oxygen deficit that must be made up (increased calorie expenditure)
· Increased motor unit recruitment (increased hypertrophy & strength)
How is this in a practical component? Look below...
OXYGEN DEFICIT
As you can see, aerobic and anaerobic training protocols BOTH have a positive effect on the cardiovascular system. In fact, Sloniger et al. determined that an oxygen deficit is created mostly due to increased activation of the muscles involved during anaerobic exercise – no surprise there, right? This deficit can allow the cardiovascular system to adapt in ways mentioned above along with expending many more calories over a period of time even when the exercise/training has stopped – great for those who want to lose a few pounds.
ATHLETIC DEVELOPMENT
Training for multi-dimensional bioenergetic development can also have a positive effect on explosive sport. This better correlates with specificity of the energy systems called into play. Being able to perform at the highest intensity throughout the entire game without “losing steam” is an example of good aerobic and anaerobic capacity. Let’s face it, developing an aerobic endurance foundation is crucial for all explosive athletes, however the focus needs to be on REPEATED anaerobic bouts of high intensity which replicates the energy systems called into play during game time. Through this type of training we give the cardiovascular system the ability to adapt to higher levels of blood lactate while improving the ability to buffer lactate during the brief downtimes, thus preparing the athlete for the next play.
HEALTH
Encouraging good health and disease prevention is also on this list. Let’s think about it… If we can give our cardiovascular system the ability to endure the longevity of our work (aerobic) as well as the ability to perform under higher levels of stress or load (anaerobic), then we are REALLY training for health. Here, Bouchla et al. displayed 20 rehabilitating chronic heart failure (CHF) patients who, half participated in only aerobic interval training and the other half participating in aerobic interval training AND resistance training. The interval training/resistance training group reflected a significant improvement in health, strength, hypertrophy, neuromuscular relationships and fiber type alterations.
All in all, look at the cardiovascular system as a multi-dimensional closed-circuit system which can adapt to aerobic and anaerobic stimuli. And next time you go to throw some steel around on the floor, remember: You ARE doing cardio!
See you next time.
Nate
