cardio Help?

[NoCode8511]

Can you guys throw some ideas at me for improving my cardio endurance? I'm NOT looking to lose weight/burn calories, just trying to run longer distances.

As of right now I have just been running, jumping rope, and doing different box jump types of workouts.

I havent really had time for the gym since I started the fire academy.

 

[Z499]

Run for 1 min then walk 30 and repeat

 

[Kenny Croxdale]

Lactate Threshold Training

Can you guys throw some ideas at me for improving my cardio endurance? I'm NOT looking to lose weight/burn calories, just trying to run longer distances.

As of right now I have just been running, jumping rope, and doing different box jump types of workouts.

I havent really had time for the gym since I started the fire academy.

VO2 Max

In the past, increasing your VO2 Max was considered the ticket to improving your endurance capacity. However, it appears you are limited to how much you can improve your VO2 Max.

While an increasing your VO2 Max is an important factor, increasing you Lactate Threshold appears to be one you have more control over and just or even more important.

Lactate threshold training

As this article states, "Lactate threshold is the most important determinant of success in endurance-related activities and events, and the main goal of endurance training programs should be the improvement of this parameter."

The article does a nice job to providing you with some training solutions.

Kenny Croxdale

 

[bjg]

it is not that complicated start by running every other day for about 20-30 minutes. then after few weeks vary your speed go faster for 5 minutes then back to normal pace for 5 minutes etc...
. Then after few weeks repeat the above on a slightly inclined road or treadmill if you are using a treadmill. once you start getting comfortable with each phase move to the next phase. do not step up your level unless you become comfortable with your present level. but do not run more than 4 times a week and not more than 40 minutes. 30 minutes is ideal. After a while you can start varying and switching between running and biking etc...and include some sprinting.
you will reach a point where you only need twice a week of cardio to maintain the level you have reached. very important to use good running shoes.

now if you want to improve your endurance to a pro level that is another story . it depends what are your goals

 

[SheriV]

couch to 5k, pick it up wherever you're at right now

 

[dadrox2]

Depending on where you are currently will determine where you start, but here is an example of what I have seen work. Start by running for however long is comfortable for you every other day. Each week, increase the length of your run by 5-10 min until you have run the distance you wish to run. Then you can start building speed through intervals, sprints and weightlifting. It is important to start by jogging until the body has adjusted for needed blood flow to the legs. That is why the last step is to build the muscle to run faster. You must have the capillary capacity to provide blood to the muscles first.

 

[HeavyLifter]

Spin/cycling class helped me ran for longer distance and helped cut my time for my two mile ran.

 

[SheriV]

yeah cycling was awesome for me for upping endurance without irritating shin splits

 

[NoCode8511]

Thanks for all the ideas people.

 

[Valkyrie]

HISS 15 minutes high intensity steady state.
Barf

 

[Z499]

When I said walk for 30 I'm meant 30 seconds

 

[Kenny Croxdale]

One type of cardio training that gets discussed at a very high frequency rate is that of fasted cardio training. The thinking behind this set-up is that you'll get up first thing in the morning and before downing your usual breakfast meal, you'll head straight for the gym and get in a good 30-60 minutes of cardio first.

Fasted Fat Burning Myth

Research shows that training in a fasted state does not burn more body fat.

Myths Under the Microscope Part 2: False Hopes for Fasted Cardio - AlanAragon.com - Fitness Based on Science & Experience

"Pre & during-training carbs increased performance - and there was no difference in total fat oxidation between the fasted and fed subjects. Despite the elevated insulin levels in the carb-fueled groups, there was no difference in fat availability or fat utilization."

Lactate Threshold

Training in a fasted state does nothing to increase Lactate Threshold, which increases endurance.

Traning in a fasted state does nothing to increase you VO2 max.

Bottom Line

Training in a fasted state decreases recovery and increases catabolism (decreases muscle mass).

Training in a fasted state has nothing to do with this topic.

Kenny Croxdale

 

[theCaptn']

Kenny - what about training early AM vs later in the day?

 

[bjg]

^^^^ no difference whatever suits you .....

 

[snatchs454]

tabata protocol - max intensity 20 seconds followed by 10 seconds rest for 10 sets...best kept cardio/fat burning secret on earth

You wont be able to walk or breathe afterwords

 

[Kenny Croxdale]

^^^^ no difference whatever suits you .....

Exactly.

Kenny Croxdale

 

[s2h]

Kenny - what about training early AM vs later in the day?

that could depend on what kind of training you are doing...but as far as endurance it doesnt matter as much..hell if someone wants to build endurance just join the army..you get to run 5 days ew even if you dont want to..and its first thing in the am..made me a good runner...then..

 

[Kenny Croxdale]

that could depend on what kind of training you are doing...but as far as endurance it doesnt matter as much..hell if someone wants to build endurance just join the army..you get to run 5 days ew even if you dont want to..and its first thing in the am..made me a good runner...then..

Training on empty is a bad idea not matter what training you are performing.

Kenny Croxdale

 

[Spaullba]

Can you elaborate on your goals and exercise preferences a bit? Are you just trying to be able to run longer distances? Shorter distances faster? Do you like low intensity longer duration stuff or high intensity interval training?

Since you are in the fire academy I would guess your training is for that, and therefore a higher intensity interval training type workout would probably be best suited. I would assume that firefighters dont really exert themselves continually for a very long time (ex. 60% HRmax for 50 minutes), there would be constant exertion, but times of much higher exertion and then lower exertion. Therefore I would suggest something like the following:
3-4x/week
Treadmill or ground running/jogging 30 minutes total
1 minute of very high intensity running (slightly below sprinting) followed by 5 minutes at a comfortable jog. Rinse and repeat five times times, for a total of thirty minutes of total work.

If this is too intense, the jog period could become a brisk walk. The training would therefore emulate the tasks for your activity: firefighting. If I am completely ignorant in my assessment of the cardiovascular demands of a firefighter (which is completely possible) then the appropriate aerobic exercise plan would be different. The moral of the sotry holds true though: the training should emulate the demands of the task.

 

[Kenny Croxdale]

I would suggest something like the following:
1 minute of very high intensity running (near sprinting, in excess of VO2max) followed by 5 minutes at a comfortable jog. Rinse and repeat five times times, for a total of thirty minutes of total work.

1 Minute Very High Intensity

That is an oxymoron. It cannot be a minute and high intensity.

High intensity sprints are less than 30 seconds.

You pretty much burn through your APT stores in approximately 10 seconds.

That means you intensity drops. After 30 seconds it plummets.

With that in mind, High Intensity Interval need be 30 seconds or less.

Kenny Croxdale

 

[Spaullba]

Fair enough. Make it 30 second/2 minute intervals, and do 8 for 20 minutes of work. I suppose it may be better to work on each energy system individually in separate sessions (?).

 

[Z499]

 

[theCaptn']

Training on empty is a bad idea not matter what training you are performing.

Kenny Croxdale

BCAA's enough? God I feel n00b!

 

[Kenny Croxdale]

BCAA's enough? God I feel n00b!

What the point of just taking BCAAs and nothing else?

Protein Synthesis = More Muscle

One of the vital components of muscle growth is protein synthesis.

You want to turn on protein synthesis and keep it turned on.

Pre, Peri and Post Workout

You can enhance you workout before hand with the right nutrition.

Consuming a good protein/carbohydrate source before, during and after your training session makes a difference.

T NATION | Maximize Protein Synthesis

This article by Meadows and Willis is one of the best at explaining this.

Nutrient Timing

This book is a fast, easy read. It is about $10.

Kenny Croxdale

 

[theCaptn']

Article doesn't reference effect on fat loss.

 

[Kenny Croxdale]

Article doesn't reference effect on fat loss.

Let me repost some of the inforatmtion that I provided in Post 13.

Myths Under the Microscope Part 2: False Hopes for Fasted Cardio - AlanAragon.com - Fitness Based on Science & Experience

"Pre & during-training carbs increased performance - and there was no difference in total fat oxidation between the fasted and fed subjects. Despite the elevated insulin levels in the carb-fueled groups, there was no difference in fat availability or fat utilization."

Kenny Croxdale

 

[r1pped]

HIIT works for me and a lot of folks at our gym

 

[Kenny Croxdale]

HIIT works for me and a lot of folks at our gym

What are you referencing with "HIIT works"?

Kenny Croxdale