A science based approach to cardiovascular development and endurance sports performance.
Operating as usual
Great advice for all of us when addressing BS and pseudoscience.
rippedbody.com It’s easy to picture the lay public as birds on a wire, aimed at by the proverbial snake oil salesmen holding finely tuned sniper rifles and picking them off at will. As professionals and enthusiasts in the health & fitness industry who have a strong appreciation for science (and ethics), this is pa...
As someone who has dealt with IBS and Psoriasis for years I found this Iraki Nutrition podcast pretty interesting. The low FODMAP diet had helped the IBS for sure, the psoriasis maybe...
www.irakinutrition.com 2. Jul 2016 Podcast with Dr. Cassandra Forsythe Cassandra Forsythe is an Assistant Professor in the Department of Physical Education at Central Connecticut State University (CCSU). She holds her PhD in Kinesiology from UCONN and her MS in Nutrition and Metabolism from the University of Alberta, Cana...
F.Squats-245lbs 4 sets of 4. RDL-275lbs 4 sets of 6.
Thx Derek Stanley Fitness for the spot and cueing.
#iamcore3 #runnerswholift #bubblebum #marathontraining #performance
C3 Performance - Campbell Coaching & Conditioning's cover photo
Squats are a very useful exercise for runners. Here's a nice article about how your skeleton affects your squat mechanics.
#iamcore3 #runnerswholift #bubblebum
Congratulations Jenny on another's well deserved PR. We'll get you below 1:30 pretty soon!
C3 Performance - Campbell Coaching & Conditioning's cover photo
C3 Performance - Campbell Coaching & Conditioning
Like to heart rate train but hate wearing a chest strap. Then check out the Scosche Rhythm+. The most accurate and reliable optical HR monitor on the market.
Check out the new Scosche Rhythm Plus. Track your performance and heart rate without the chest strap!
I'm a big fan of smaller races. This is a very well organized event with a challenging course. If you are looking for a Spring half marathon in the Dallas area make sure to check this one out...
fairviewhalf.com We are happy to give our participants some general guidance on how to train for the half marathon with 2 available training plans. Two local coaches have designed training plans specifically for this race to help you 1) get to the start line injury-free, and 2) finish your race strong.
Congratulations Cassie Carroll.
2nd place woman finisher in the Fort Worth Marathon, 19 minutes off your PR, and a really solid Boston Marathon Qualifying time.
Amazing what can be accomplished with hard work, dedication and a science based metabolic coaching program.
Very good article by Mike Robertson on the need for cardiac output training.
1. Reduce resting heart rate
2. Increase parasympathetic nervous system function
3. Improve deep sleep.
robertsontrainingsystems.com Everyone is in love with high-intensity interval training. But could long duration, low intensity exercise help you move and feel better? The answer may surprise you...
YOUR CONCEPT OF CARDIO IS WRONG.
1. Cardio is simply any exercise that places a challenge on your heart and lungs for an extended period of time.
2. Know your energy systems and work to rest ratios.
3. Circuits, battling ropes, shadow boxing and recreational sports are all valid was to perform cardio.
4. Complete a metabolic assessment to remove the guess work.
5. Perform a highly effective warm up before and cool down after.
Whenever the word cardio is mentioned the first thing that enters our mind is most likely an image of someone slogging it out on the treadmill, stairs, bike or elliptical. This may strike fear and boredom into the mind of the average strength based exerciser, but this need not be the case. There are so many ways to accomplish a cardiovascular effect. After all, cardio is simply any exercise that places a challenge on your heart and lungs for an extended period of time, while at the same time not placing too much of a challenge on any one specific part of the musculoskeletal system.
Before designing a cardio routine we need a basic understanding of energy systems (See attached images). This helps inform program variables like frequency, duration, numbers of intervals (sets), and work to rest ratios.
The vast majority of cardiovascular work should be performed using the oxidative system. Research shows that somewhere between 50-90% of total cardio time should be spent using this energy system. This is a huge range and accounts for different goals and levels of fitness. Now this is where the misconceptions about cardio comes in. CARDIO IS NOT SLOW, STEADY STATE ON THE TREADMILL (although that has it value as part of an integrated metabolic plan).
Notice that the oxidative system is still involved up to 75% of maximal anaerobic power. If you have ever completed an anaerobic threshold, lactate threshold, or VO2 max test you will know this point is not an easily sustainable workload for your average strength based exerciser. At this point work intervals may last as little as 1 minute and rest intervals may need to be as great as 4 minutes. That certainly doesn't sound like slow steady state cardio to me.
Below are a few sample (not simple) routines for those who dislike the traditional cardio.
1. Ropes – Double arm whips, 30 second work: 2 minutes rest – 10 sets
2. Circuits – 20 reps of push-ups, renegade rows, prisoner squat, Kettle bell hip hinge, V-ups, line sprints, jumping jacks, mountain climbers, burpees, crunches – 1:1 work to rest ratio – 3 sets.
3. Sports – 60 minute game of 3-on-3 basketball.
4. AMRAP (as many reps as possible) – 4 sets of 1 minute of each: body weight squats, push-ups, box jumps, pull ups, crunches – 20 minutes.
5. Hill repeats - 100m uphill run, 100m downhill walking, recover to Aerobic Base at bottom of hill – 15 sets
Okay so example no. 5 seems a bit more like traditional cardio but I could not help myself. There are so many ways in which you could design a routine but just be sure to hold true to your energy systems and work to rest ratios. In addition, a metabolic assessment is invaluable in helping to determine these values.
Go on and give them a try, after you have completed your highly effective warm up of course…
So who did a proper warm up today?
You just burned more fat during your workout.
C3 Performance - Campbell Coaching & Conditioning's cover photo
BRO, DO YOU EVEN WARM UP?
So we all know we should warm up, right? But this part of the exercise routine is often treated like some kind of necessary evil and frequently skipped altogether. Why is this? It was ingrained early during elementary school PE and continued all through youth sports and beyond. So why is it that 10 minutes of highly focused preparatory work seems like the last thing on most peoples’ mind when they step out onto the weight room floor? This post is a call to action: Effective warm up = increased results
The two major benefits of an effective warm up to be discussed in this post are; (1) to positively affect the neuromuscular, cardiorespiratory and thermoregulatory systems, and (2) to positively affect energy transport and metabolism.
When performed correctly a warm up should result in the following:
1. Increases degradation of oxyhemoglobin. It helps oxygen separate from the blood and enhance its delivery to the muscle.
2. Increases body temperature. Warming up reduces the potential for muscle and connective injuries.
3. Increases blood flow to exercising muscles. The more blood that reaches the muscles, the easier the delivery of nutrients required for energy production.
4. Increase blood flow to the heart. More blood to the heart means a reduced risk for exercise-induced cardiac abnormalities.
5. Decreases muscle viscosity. Warming up enhances the suppleness of the muscle.
6. Help promote sweating. Sweating reduces the amount of heat stored in the body. Your body spends more energy cooling itself than through any other activity.
7. Enhances the speed of transmission of nerve impulses. Motor faculties improve greatly when you're warmed up.
8. Increases the blood saturation of muscles and connective tissue. The more blood reaching the muscles, tendons and ligaments, the better the elasticity of these tissues. Which means better performance and reduced chance of injuries.
9. Prepares the cardiovascular system for impending workload. Helps the heart and blood vessels adjust to the increased demands for blood and oxygen.
10. Prepares muscles for impending workload. Warming up may reduce the likelihood of excessive muscle soreness (1).
Ok, so we all get that a warm up is good. Lower risk of injury, enhanced strength and power, greater mental focus, better form and technique, and so on. That is the part that is mentioned over and over. What about the reason we rarely hear – improved energy transport and metabolism.
It is safe to say that the vast majority of health and fitness clubs member care about one thing. To drop body fat. They may use difference words or express it in some other way, but at the end of the day, to reduce body fat is without doubt at the top of list.
A well planned warm up can enhanced fat utilization both during and after exercise.
1. By progressively warming up to 65%-85% of your Peak VO2 you greatly increase intracellular lipolysis. An easy way to assess your % of peak VO2 is to use rate of perceived exertion (RPE) – on a scale of 1-10 how hard are you working, 1 = sitting in a chair, 10 = I’m about to fall off the back of this treadmill. An RPE of 5/10 to 7/10 is about the right intensity at the end of the warm up. It should feel challenging. So in basic language, warming up until it feels “challenging” results in a greater amount of fat being used during the rest of your workout.
2. Gradually increasing the intensity from low to high greatly increases the duration of excess post-exercise oxygen consumption (EPOC). EPOC is the body “catching up” with the demands of the exercise you just imposed upon it by replenishing energy stores and reloading depleted oxygen level (2). As a result more energy is used once your workout has stopped. If you warm up at too high or too low an intensity you limit the fat metabolizing benefits of EPOC.
As long as you adhere to these variables you will reap the rewards of your warm up. Below are two very different ways to accomplish a similar result.
1. Self myofascial release, followed by PNF or active flexibility, then dynamic flexibility exercises, finishing with a body weight exercise circuit – gradually increasing your effort until you reach an RPE of 6 to 7/10.
2. 8-12 minutes on the treadmill, starting at an RPE of 3, every 2 minutes increasing the speed by 0.4 mph until you reach an RPE of 7 (RPE values validated to be correct from a previously performed metabolic assessment) (3). This is what I spend most of my day doing - conducting and interpreting metabolic assessments.
The metabolic testing we perform at Life Time shows that this 2nd warm up method will normally result in an increased fat usage of 15-25%. This may be as much as 100 calories more coming from fat per workout just because you performed an appropriate 10 minute warm up. Now that might not sound like a lot, but if you factor that in over the course of a year it could result in 6lbs of extra fat lost if you worked out 4 times a week. (And who wouldn't want that? I know I would take a 4% reduction in body fat in a heart beat.) Then when you consider the reduced post exercise hunger cravings and improved readiness for the following day’s workout this becomes a very powerful tool indeed (more about this another time) (4).
So the next time you hit those battling ropes, go for a tempo run from home, or play that pickup game with your buddies – do yourself a favor and take 10 minutes to get your body in the right state to optimize your performance and results. You will thanks yourself for it later…
1. Peterson, J. FACSM
2. Berardi, J. & Andrews, R. The Essentials of Sport and Exercise Nutrition, 2012.
3. Hubley, D., Roberts, S., et al. Metabolic Specialist and Metabolic Technician Certification Manual, Life Time Fitness, 2014.
4. Jamieson, J. The Ultimate Guide to HRV Training, Performance Sports Inc., 2012.
#metaboliccoaching #warmup #fatburn #cardio #weightloss #endurance #metabolicefficiency
A recent exercise meme is that cardio makes you fat. So explain this picture. Sweeping statements are of little or no value. Each person needs a customized plan that takes into account their goals, fitness abilities, motivation, self control, lifestyle, to name but a few. When paired with objective data from blood analysis and metabolic testing, you have a very powerful recipe for success.
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