Conditioning... not cardio

In my short time within the fitness field, the most important thing I have learned is perspective. People should rethink their goals and outlook on the couple hours every week they spend on their workouts. I am still trying to figure out what the true motive is for people that walk into a gym sign up. I always try and give the big picture perspective to my clients. One workout will not make you look different. It is the program that we make that will make the long term difference. If you train one day at a time, you will not see any results. You must train with a specific goal to achieve. Most of the topics I touch on in fitness can also relate to life. For example moving to a new city without goal or plan to adapt to this huge change in your life, and you will not get very far. You need a plan of action considering the many tasks you must complete to have a smooth and meaningful change. Start thinking of the big picture. If quantity had everything to do with outcome, the person who simply did the most without discretion to quality, would be the best. For example, Peyton Manning is the best quarterback in the NFL. He does not spend all do throwing through a 1 foot diameter circle 60 yards away. He physically and mentally prepares for every aspect of the game. Nothing surprises him except a loss.

Back to the cardio sucks stuff. Most athletes train by using some form of intervals. If you watch almost any sport (not cross country; and why the hell would you ever watch cross country?) they engage in intervals. Next basketball game you watch, notice rest to work ratio. Depending on team's strategy, they will be sprinting down the court, stopping and setting up a play, pass, pass again, post up to Tim Duncan and he will drain a shot. It was stop, go, stop, kinda stop, go. Specificity is the training principle that states that one must train at a certain energy level and skill to achieve a desired outcome in that skill. For example, Lance Armstrong's Tour de France vs. New york city marathon results. He has one of the highest maximal oxygen uptakes per minute ever. He uses 6 L of oxygen every minute. You probably use 2 L and then you fall to the ground and start to heave. His heart is so strong that it only has to beat 35 times a minute. As soon as he took a step on the ground, his body reacted. Every stride multiplied by a couple thousand had energy leaks. His body is not primed for the specific motor skill of running. Train for what your specific goal is. I don't think you want a runners body (think flat butt and bad back with bird legs). I will not go through the physiological adaptation of growing muscle but long slow running sure doe snot give any definition. That slow cardio that you have been doing was OK for a couple of weeks (increased activity versus sitting on your ass), but the body will adapt. I would hate to reference something if I don't have to but I should get used to it :Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance.

Also, you are not an elite marathoner or triathlete. If you try and train like one with a cookie cutter running routine, you will get injured. Yes, that nagging pain on the outside of your knee is an injury. It will probably decrease when you stop running. Cannot make it any more simple for ya!

More and more studies have come out showing that short interval training, is safer, less time consuming (unless you like to consume time increasing your joint problems and watching Oprah while listening to Hanson), and will give you the same if not better results. I am borrowing this idea from Gray Cook:

The days of coming to the gym and zoning out your surroundings and shutting off your central nervous system are over. Your body gives you feedback 24/7. Start tuning in. It will enrich your workouts and not further the disconnection between your body and mind. Interval training is more mentally engaging and more difficult. Yes I said difficult. Most things in life worth doing are difficult and you must make an effort both physically and mentally to get through it. These are the things that build your character. I think I just stated that interval training will build your character. Maybe....

I am reluctant to give my 5 readers a specific interval workout but just try this. Warm up for 3 minutes on a bike and at minute 5 go into a full on sprint (think 95% of your max). Wait till your heart rate hits 160 and cruise till your heart rate goes down to 110, and then start sprinting till it hits 160. Do that for 15 then cool down for 3 minutes. That is 21 minutes. If you did your jogging routine, at 20 minutes you would be just warmed up (and listening to mmmm Bop). This workout will not cure cancer but try it and then stretch and foam roll and eat a turkey sandwich.

Do ittttttttttt