better than traditional cardio

8/12/2019 Better Than Traditional Cardio

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CCaarrddiioorreessppiirraattoorryyTTrraaiinniinnggTThhaattIIss......

BBeetttteerrTThhaannTTrraaddiittiioonnaall

""CCaarrddiioo""b y C o a ch Ed d i e L om a xSay Goodbye To

Monotonous & Boring"Cardio"

Copyright 2006

Optimum Fitness Network LLCAll Rights Reserved

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DisclaimerFor Your Safety

The absolute best way to pursue fitness, health and physique improvement is tostay healthy, safe and injury free... so always use common sense to guideyour training.

I know mostof you already use common sense when performing your physicaltraining workout program... yet I still find it necessary to make thisdisclaimer.

The material contained in this bookis for informational purposes only.

The authorand anyone else affiliated with the creationor distributionof thisbook may notbe held liable for damagesor injuries of any kind allegedly caused

byor resultingfrom the use of this material.

Before beginning this, or any type of exercise program, it is recommended thatyou consult with your physician for authorization and clearance.

The information contained herein is notintended to, and never should, substitutefor the necessity of seeking the advice of a qualified medical professional.

Under no conditions should you begin this program unless you can honestlyanswer "no" to all of the following questions:

Has your doctor ever said that you have a heart condition, and you shouldonly do physical activity performed under a doctor's supervision?

Do you ever feel pain in your chest when you do physical activity? In the past threemonths, have you had chest pains when you were doing

physical work?

Do you lose your balance due to dizziness, or do you ever loseconsciousness?

Do you currently have a problem with bone, joint, tendon, ligament ormuscle tears that could be made worse by a change in your physicalactivity?

Is your doctor prescribing you medicationof any kind for a blood pressure,circulatory or heart condition?

Do you know of any other reason why you should not engage in a physicalexercise program or activity?

A n s w e r e d " n o " t o a l l t h e q u e s t i o n s. .. Gr e a t !

It is my sincere desire to provide information enhancingyour physical trainingand allowing you to reach your potential.

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Table of Contents...

Preface: Do Your HomeworkUnderstanding Unfit to OptiFit first, will help you understanding the role ofcardiorespiratory training.

Introduction: What To Expect

There is a better way to incorporate cardiorespiratory training into your physicaltraining than traditional aerobics methods.

OptiFitness: Optimization... Not MaximizationOptimize your physical abilities to complement each other, don't maximize onphysical ability at the expense of all others.

The Role Of Cardiorespiratory Endurance In Optimum Physical TrainingOptimize cardiorespiratory function by using a wide variety of training methods,

stresses and intensities in conjunction with other physical training to develop the

most stable and versatile cardiorespiratory base from which to perform all otheractivities.

The OptiFit Train All Energy PathwaysTo develop stable and versatile cardiorespiratory endurance for the successfulcompletion of the greatest amount of activities under the widest variety ofcircumstances, you must train all the energy pathways... not just one energypathway at the expense of the others.

High Intensity For Fat LossIncorporating high intensity anaerobic training into your fitness program will notonly produce a higher level of cardiorespiratory endurance... you will burn morecalories and fat as well.

The Progressive Cardiorespiratory Training ProgramBy gradually increasing intensity you can effectively train all of the aerobic,anaerobic and anaerobic lactate energy pathways to become more efficient... giving

you a stable and versatile level of cardiorespiratory endurance that can be used asa base to perform a wide variety of activities with excellence.

The R.P.E. ScaleThe R.P.E Scale, Rate of Perceived Exertion, is a simple way to determine how hardyou are working.

The Progressive Cardiorespiratory Training Methods

The training methods you use for cardiorespiratory training should be determinedby the intensity of your other physical training.

Synergy Conditioning: The Ultimate Goal Of The OptiFit!The process of using the combination of multiple training methods, intensities andstresses simultaneously to bring about the greatest amount of physical adaptation.

The Optimum Fitness Network LLC: You Cannot Fail... Only Learn!Use the network as a guide on your personal journey towards a higher level of

fitness, improved health and your best body.

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PrefaceDo Your Homework

The "cardio" portion of a well rounded fitness program is often misunderstood andmisused... So much so that I find it necessary to write this report.

Cardiorespiratory endurance training is an important factor in reaching your fitness,health and physique goals... but it is not the only factor.

Improving heart and lung function is only part of the over-all training plan ofOptimum Physical Training.

To get more out of this report and to aid in your understanding of cardiorespiratorytraining for OptiFitness... please read and understand Unfit To OptiFitbefore youread this report.

If you do not... there may be terms, ideas and concepts presented here that will

keep you from fully comprehending the material discussed.

By reading and understanding Unfit To OptiFitfirst... you will be better preparedto understand the information presented here and be more likely to apply thisinformation to your fitness program.

Coach Lomax

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IntroductionWhat to Expect

The term "cardio" traditionally refers to some type of physical activity (running,biking, rowing, swimming, etc.), performed at a steady pace (aerobic) for adetermined length of time (more than 20 minutes).

The contention is that by increasing the duration of the activity... greatercardiorespiratory benefits are realized and the more fat is burned.

As a consequence, the vast majority of people participating in fitness programs usesome kind of traditional "cardio" either before or after other types of physicaltraining... or base their entire fitness program on traditional "cardio" methods.

But is aerobic exercise and the "more is better" philosophy really the best way torealize your fitness, health and physique goals?

In the following report I will discuss...

OptiFitness The Role of Cardiorespiratory Training in Optimum Physical Training Aerobic Exercise vsAnaerobic Exercise HighIntensity For Fat Loss TheProgressive Cardiorespiratory Training Plan The R.P.E Scale Synergy Conditioning... The Ultimate Goal of the OptiFit

You will soon see there is a better way to approach your cardiorespiratorytraining... One that works with your other physical training efforts to increase over-all fitness, improve health and develop an attractive physique.

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OptiFitnessOptimization...Not Maximization

Fitness is a compromise between a wide variety of physical abilities... not the"maximization" of one physical ability at the expense of all the others.

You can only achieve well rounded fitness excellence, and your best body as aresult, through compromise.

Your goal should be to optimize your ability to perform all physical abilities at anygiven time... And not to maximize your ability to perform one physical ability at a

specific point in time.

FitnessIs...

The acceptable and deliberate c o m p r o m i s e of competence and ability to performin a l lthe areas of cardiorespiratory endurance, strength, flexibility, power, speed,coordination, agility, balance, accuracy and toughness to produce o p t i m u m

performance results under the g r e a t e s t amount of circumstances.

As you can see, cardiorespiratory endurance, the level of ability your body has togather, process, deliver and sustain oxygen to produce energy needed for thesuccessful completion of activity, is only one of the physical abilities needed for ahigh level of over-all fitness.

OptiFitness

Is...

Possessing the ability to use a l l the physical and mental qualities making uph u m a n a c t iv i t y in a f l u i d , s e am l e s s a n d c o o r d i n a t e d fashion to successfully

survive, flourish and excel in your n a t u r a l , u n p r e d i ct a b l e en v i r o nm e n t andmeet the challenges of sport, work and life with e x c e l l e n c e under the g r e a t e s t amount of circumstances.

Cardiorespiratory endurance is one of the physical abilities that needs to betrained... and it must be trained in a way that coordinates with the other physicalabilities for optimum fitness, health and physique benefits.

Therefore, focusing your cardiorespiratory endurance training on only one method,intensity and type of progression will not optimize heart and lung function and thedistribution of energy for the varied and unpredictable challenges of sport, workand life.

Furthermore, basing your entire fitness training program only on cardiorespiratorytraining methods will fail to make improvements in all the other physical abilitiesneeded to be OptiFit.

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The Role OfCardiorespiratory EnduranceIn Optimum Physical Training

Optimum Physical Trainingstrives to optimize all the physical abilities needed tomeet the challenges of work, sport and life with excellence in a seamlessly fluidmanner to successfully compete any physical task at any given point in time.

As you can see, your physical training should not only strive to improve all thephysical abilities that make up fitness... but also strive to improve the interaction ofthese physical abilities into a fluidity of movement that ensures the greatestpossibility of successful completion of physical activities.

Cardiorespiratory endurance it is not exempt from these goals.

However, cardiorespiratory endurance holds a special importance for physical

activity because it is often the foundation from which other physical abilities can beperformed... without proper heart and lung function and the efficient supply ofenergy to the body, all other physical activity will soon grind to a halt.

Therefore, it is of added interest that you understand progressive cardiorespiratorytraining as an absolute necessity... just not in the manner traditionally used by

most fitness seekers.

Most traditional "cardio" training involves doing some form of steady state, aerobicactivity for a specified duration of time... In your "target heart rate" zone for 20minutes is a common example.

In order to improve, simply do that same steady state, aerobic activity for a longer

duration of time.

While this type of training will improve heart and lung function to some degree,especially in untrained individuals, the benefits are specific to the particular activityused and the specific pace involved... Having limited effect on other activities andintensities.

Furthermore, in order to improve the time performing the exercise must beconstantly increased... leading to longer and longer training sessions, and increase

the risk of overuse injuries.

Optimum Physical Training strives to optimize cardiorespiratory function by

using a wide variety of training methods, stresses and intensities in conjunctionwith other physical training to develop the most stable and versatilecardiorespiratory base from which to perform all other activities.

Therefore, traditional "cardio" training is sadly lacking as a method to achieve thesegoals.

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The OptiFitTrain AllEnergy Pathways

No matter what activity you are involved in, your body needs energy in order toperform.

This energy is distributed to your muscles through three main energy systems...the aerobic, anaerobic and anaerobic lactate energy pathways.

The energy pathway used is determined by the intensity and duration of theactivity.

To develop stable and versatile cardiorespiratory endurance for the successfulcompletion of the greatest amount of activities under the widest variety ofcircumstances, you must train all the energy pathways... not just one energy

pathway at the expense of the others.

Aerobic...

A e r o b i c a ct i v i t y is performed in the p r e s e n c e of o x y g e n ... activities performedat a l o w t o m o d e r a t e intensity for more than 90 seconds, allowing o x y g e n torelease energy through metabolism are aerobic.

Any activity, such as walking, jogging, biking, rowing, etc., that is done at a pacewhere oxygen can be successfully gathered, processed and delivered for use as

energy is aerobic.

The benefits of aerobic activity are...

IncreasedHeart and Lung Function Decreasein Body Fat

Aerobic activity is necessary for building up a heart and lung base from which morestrenuous activity can be performed.

However, trying to maximize the benefits of aerobic training by increasing the

duration of the activity leads to negatives that greatly outweigh the benefits.

The negatives of prolonged aerobic activity...

DecreasedMuscle Mass DecreasedStrength Decreased Power DecreasedSpeed DecreasedAnaerobic Capacity

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Therefore, aerobic training should not be used as the only form of cardiorespiratorytraining... and definitely should not be used as the only form of training for over-all

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Anaerobic...

A n a e r o b i c a c t i v i t y is performed in the a b s e n c e of o x y g e n ... activities performedat a m e d iu m t o h i gh intensity for less than 2 minutes, where energy is derived

w i t h o u t o x y g e n are anaerobic.

Any activity, such as weight lifting, sprinting, etc., that is done at a pace whereoxygen cannot be successfully gathered, processed and delivered for use as energy,and some other form of energy must be used, is anaerobic.

There are two anaerobic energy pathways...

The Anaerobic System (ATP-CP) is where energy is derived from the re-synthesis of

Adenosine Tri-Phosphate (ATP) from Creatine/Phosphate (CP) until the stores aredepleted... about 5-7 seconds.

The Anaerobic Lactate System (Glycolytic) happens after the (CP) stores have beendepleted, where the body resorts to the breakdown of glucose for energy.

This results in the production of lactate and hydrogen ions... ultimately leading tofatigue.

The benefits of anaerobic activity are...

IncreasedHeart and Lung Function Decreasein Body Fat IncreasedMuscle Mass ImprovedStrength ImprovedPower ImprovedSpeed IncreasedAerobic Capacity

As you can see, the benefits of anaerobic activity greatly surpass the benefits of

aerobic activity.

The negatives of anaerobic activity...

Need strong aerobic base It is hard

Anaerobic activity is very taxing on the body... and you should seek to get thegreatest amount of benefits from the least amount of exercise.

Anaerobic activity should be done responsibly, less frequently and only after astrong aerobic base has been established.

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Not only should you train both the aerobic and anaerobic energy pathways for the

greatest amount of positive results... but you should participate in physical trainingthat seamlessly flows between all three energy pathways in order to optimizeperformance.


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High IntensityFor Fat Loss

Forget about the fat-burning aerobic zone that is so popular... high intensityintervals burn more fat than low intensity aerobic exercise, and in less time.

Incorporating high intensity anaerobic training into your fitness program will notonly produce a higher level of cardiorespiratory endurance... you will burn morecalories and fat as well.

As an added bonus, the more fit you are... the greater the likelihood your body willuse fat for fuel in any given activity, at any given intensity.

ExerciseAfter-Burn

Exercise After-Burn is the amount of calories expended after an exercise sessionabove normal calorie expenditure... referred to as Excess Post Exercise OxygenConsumption, or EPOC.

It has been determined that there is an increase in metabolism related to theintensity and duration of the training session.

If you burn the same amount of calories in a low intensity aerobic session of long

duration as you do in a high intensity anaerobic session of short duration... yourbody will ultimately burn more calories after the high intensity session.

Basically, the less time it takes to burn the same amount of calories, the morecalories you will expend after the training session has ended.

High intensity anaerobic exercise burns more calories in less time, and thereforewill raise metabolism and keep burning calories for hours after the activity.

If one of your goals is to burn calories and reduce fat... add high intensityanaerobic training into your program and don't rely solely on aerobic activity.

However, increasing the intensity should be done slowly and gradually toprogressively improve heart and lung function and increase metabolism in a safeand productive manner... you need to build on a solid aerobic base.

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The ProgressiveCardiorespiratoryTraining Program

For general, all-purpose conditioning of OptiFitness, all three energy pathways areimportant to train, as well as the fluid switching from one energy system toanother.

It is important to understand that at any moment during your training all threeenergy pathways will be involved.

In the long run, you should strive to find a balance between aerobic conditioningand anaerobic conditioning.

Furthermore, once your desired level of cardiorespiratory endurance is attained...maintaining this level of cardiorespiratory fitness will not require the training

frequency it took to attain it.

The essential elements of developing an effective cardiorespiratory programinvolves the application of intensity, duration and frequency.

Cardiorespiratory conditioning for the OptiFit should be based on...

Variety...

Frequently, vary the method, duration and intensity of training.

The physical changes brought about by aerobic and anaerobic training will be

specific to the method of training, the duration and the intensity of the training.

Therefore, to prepare your body for the greatest amount of circumstances whereheart and lung function and the production and distribution of energy will play avital role... frequently change the way you train.

This strategy optimizes improvements, improves recovery, minimizes boredom and

reduces the risk of overuse injuries.

Progression...

To be progressive, your training must make repeated changes in the same

direction... your workouts must become more difficult as your fitness levelincreases.

As we discussed before, most people believe that the best way to do this is byincreasing the exercise duration.

Increasing duration will force you to work at an aerobic rate... because anaerobic

activities can only be performed for short bursts before fatigue makes the activityimpossible.

To avoid this pitfall... do not rely on the increase of exercise duration as the onlymethod of progression.Gradually progressin this manner...

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First... Strive to develop a strong aerobic base by performing a variety ofaerobic activities for a specific duration of time (20 minutes).

Next... Increase the amount of work you do in the same 20 minute timeperiod. As your conditioning improvesyou will be able to get up to speedfaster and get more done in the same time period.

Then... Gradually increase intensity while simultaneously decreasingthework interval. For example, splitthe 20 minute session into two10 minute

sessions with a 5 minute break in between. As conditioning improves,continue to increase intensity and decrease work interval... for

example, four5 minute intervals with 2 minutes of rest in between.

Finally... Use small intervals of less than 1 minute intervals with 1 minuterest for a total of 8-12 intervals. When you reach this level of intensity,you should alternate intense training with a lower intensity training orperform the sessions less frequently in order to give the body plenty oftime to recover.

As you can see, the stimulus that improves heart and lung function increaseswithout significantly lengthening the duration of the training session.

As a matter of fact, the more intense the session, the shorter it is and the lessfrequently you should perform it.

Furthermore, by gradually increasing intensity you can effectively train all of the

aerobic, anaerobic and anaerobic lactate energy pathways to become moreefficient... giving you a stable and versatile level of cardiorespiratory endurancethat can be used as a base to perform a wide variety of activities with excellence.

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TheR.P.E.Scale

Effective cardiorespiratory training has more to do with intensity than withduration... therefore, you must have an easy way to measure intensity.

The R.P.E Scale, Rate of Perceived Exertion, is a simple way to determine how hardyou are working.

This is a subjective way to measure exertion... so you must be as honest aspossible.

The RPE Scale runs from 0 to 10... Zero being no exertion at all, and ten beingvery, very hard, maximum, exertion.

For example...

0 No exertion1

2 Light3

4 Moderate56 Heavy78 Very Heavy910 Maximum

While training, you determine the intensity of the activity by pinpointing where you

are on the scale.

Try not to base your physical training on extraneous devices, that when absent,make the training impossible to measure.

Heart rate monitors and other devices can be useful if it is absolutely necessary tohave a specific way to monitor your exertion.

Otherwise, use your own common sense and judgment.

Learning your own body has great benefits... and your workout will not be hinderedif you forget your device or the batteries run out.

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The ProgressiveCardiorespiratoryTraining Methods

To keep things simple you should progress using these methods...

Aerobic TrainingtoFartlek TrainingtoInterval Training

Lets look at these methodsin a little more detail...

Aerobic Training...

There are many types of activities you can do at a pace that increases your heartand breathing rates and can be maintained for a comparatively longer period oftime... jogging, biking, rowing, jumping rope, etc.

Just keep the intensity in the low to moderately heavy range... 2-7 on the R.P.E.Scale.

The most common method is to start out slow for the first few minutes, increasetempo in the middle of the workout and then go slow for the last few minutes.

To get positive benefits from aerobic exercise, you should maintain a steady pace

for 20 minutes or longer.

Progress by increasing the intensity of exertion and/or increasing the duration ofthe exercise.

Low intensity aerobic activity can also be used as active recovery from highintensity training sessions... backing off the intensity of your training in order torecuperate, without resorting to complete rest.

Once you have built up an aerobic base, you can progress to the next method.

Fartlek Training...

Fartlek Training combines continuous, steady pace training and higher intensityinterval training.

It was developed in Sweden in the 1930's and it's name comes from the Swedishmeaning "Speed Play".

In Fartlek training the fluctuation of intensity of the training session is left entirelyup to the individual... going from lower intensity to higher intensity and back againis completely random for the duration of the training session.

For example... you could jog for 3 minutes, sprint for 30 seconds, jog for 2minutes, run at a fast pace for 1 minute, etc for a specified period of time.

It is important that the average intensity of the entire session is high, but theintervals are completely left up to the discretion of the individual.

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If you were to complete a 20 minute session in this fashion... you would increasethe amount of work that is done in the session while bringing into play more energypathways than steady pace aerobic training.


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One of the most important factors of Fartlek training is that your body has torecover while under stress.

For example, if you jog for 2 minutes, sprint for 1 minute and then return to thesame jogging pace before the sprint... forcing your body to recover while still understress.

This is an excellent way to develop cardiorespiratory conditioning for sport, workand life activities... that are very rarely, if ever, performed at a steady pace.

Once you are comfortable with this type of random increase and decrease of

intensities during the training session, you can progress to the next method.

Interval Training...

Interval Training is a series, or repeated segments, of intense activity, alternatedwith periods of recovery that can be either reduced activity or complete inactivity.

For example... you could sprint a short distance and then rest for a certain timeperiod before repeating, or you could sprint a short distance and then reduce theintensity to a jog for a certain time period before repeating.

Dividing your workout into short, intense efforts permits you to perform a greatervolume of work at high intensity.

For example... you could perform 10 sprints of 30 seconds at near maximumspeed, whereas it would be impossible to maintain the same high speedcontinuously for 5 minutes.

Interval training allows you to repeatedly reach and sustain a high level of intensity

for a cumulative time that is greater than what you could achieve during continuoustraining with the same intensity.

This type of training is highly effective at improving heart and lung function as wellas calling into play all of the energy pathways at a fraction of the time spentperforming aerobic exercise alone.

As we saw earlier, high intensity activity has the added bonus of ultimately burningmore calories and fat.

However, keep in mind that interval training is very strenuous on the body andshould be done responsibly... you should rest sufficiently after interval training and

only attempt it after you are comfortable with the aerobic and Fartlek training.

One thing to keep in mind... interval training does not have to be exclusively highintensity, short duration.

The truth is... you should perform your interval training at high intensity, short

duration, medium intensity, medium duration and low intensity, long duration.

Tabata Protocol...

The Tabata Protocol was created by Dr. Izumi Tabata at the National Institute ofFitness and Sports in Tokyo, Japan.

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The basic concept of this interval trainingmethod is to do intense exercise for 20seconds, rest 10 seconds and repeat for 8 cycles.


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The entire workout only takes 4 minutes... 3:50 to be exact.

Just like other interval training, the rest period can be either complete rest orreduced intensity.

That's all there is to it... an extremely quick and effective cardiorespiratory

conditioning exercise method that improves both aerobic and anaerobic capacitysimultaneously.

The Tabata Protocol is a great way to get a very intense workout in a very shortperiod of time.

Interval Training of any type stresses the body both physically and mentally.

This is what makes the Tabata Protocol so great... the short 10 second rest givesyou a break both physically and mentally, allowing you to keep the 20 second workintervals intense.

Due to the high intensity of this method, you should not perform the Tabataprotocol more than twice a week... and you should do this with low impactexercises in order to reduce the wear and tear on the body.

Putting It All Together...

Cardiorespiratory endurance is only one of the physical abilities needed to betrained in order to be OptiFit.

The higher the intensity of your other physical training... the more yourcardiorespiratory system will come into play.

This will allow you to reduce the intensity and/or the frequency of separatecardiorespiratory conditioning efforts.

After you are comfortable and efficient at performing a variety of exercises at eachof the levels of progression... you can determine which method and intensity youshould use in connection with your other training to optimize results.

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Synergy ConditioningThe Ultimate GoalOf The OptiFit!

The point of OptiFitness is to improve all the physical abilities that make uphuman activity... and train the body to work as one complete unit to successfullyovercome the challenges of sport, work and life.

Cardiorespiratory endurance plays an important role in the successful completion ofsport, work and life tasks... producing and distributing the energy needed to usethe other physical abilities of fitness without falling victim to fatigue.

However, possessing a high level of cardiorespiratory endurance alone does not

make one OptiFit.

To be OptiFit, you must possess the ability to use all the physical abilities of fitness

in a fluid and seamless manner to successfully complete tasks... cardiorespiratoryendurance is only part of the equation.

Synergy Conditioning is the process of using the combination of multiple training

methods, intensities and stresses simultaneously to bring about the greatestamount of physical adaptation.

The result... your performance of individual physical abilities are improved as wellas the seamless integration and coordination of physical abilities to successfullycomplete random tasks.

Therefore, cardiorespiratory training must progress from a physical ability that istrained separately... to a physical ability that is trained simultaneously with other

physical abilities.

It must go from being trained in isolation... to being trained in integration.

The cardiorespiratory system gathers, processes and distributes energy through theenergy pathways so you can perform... therefore, it must be able to successfullycomplete its purpose under a wide variety of stresses in order for you to perform

your best.

To be OptiFit, your cardiorespiratory system must be able to function witheffectiveness and efficiency... no matter what you are doing.

It must work with the other physical abilities... not independently.

The training progression you are about to undertake in Optimum PhysicalTraining strives to improve all the physical abilities needed to be OptiFit... and

therefore will strive to integrate all of the physical abilities, includingcardiorespiratory endurance, into a flawless and seamless completion of a task.

This form of progression will create an OptiFitness Environment naturallydeveloping a high level of over-all, all-purpose fitness, long lasting health and thelean, muscular and functionally athletic body of the OptiFit.

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Eddie Lomax,President & Founder Optimum Fitness Network LLCAffiliate Program Manager

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better than traditional cardio

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