Burning excess calories and fat during cardio is just the “icing on the cake”, but not the excuse to eat
it. It may sound funny, but in my time as a trainer and nutritionist, I’ve heard many people say they do
cardio just so that they can eat and drink what they want. That motivation is fine to start, but they
should only expect minimal results.
it. It may sound funny, but in my time as a trainer and nutritionist, I’ve heard many people say they do
cardio just so that they can eat and drink what they want. That motivation is fine to start, but they
should only expect minimal results.
Anyone committed to being fit, or simply healthy, must dedicate himself or herself to cardiovascular
exercise at least three days per week for 60 minutes, or five days a week for at least 30 minutes. And
no matter what a person’s motivation, goal, or fitness level is, their results are largely determined by the
quality of cardio rather, than the quantity.
exercise at least three days per week for 60 minutes, or five days a week for at least 30 minutes. And
no matter what a person’s motivation, goal, or fitness level is, their results are largely determined by the
quality of cardio rather, than the quantity.
The mistake people make day-after-day and week-after-week is doing the same cardio routine while
using minimal effort to improve conditioning. This inefficiency of time and effort translates into a
mediocre attempt at achieving a higher level of fitness and health.
using minimal effort to improve conditioning. This inefficiency of time and effort translates into a
mediocre attempt at achieving a higher level of fitness and health.
More commonly, cardio has become something that people “do” when instead it should be something
that they “train.” Doing cardio and cardio training are different. “Doing” is just about getting it done,
while “training” is about applying oneself to reach a high level of fitness. Which category has your
approach to cardio been?
that they “train.” Doing cardio and cardio training are different. “Doing” is just about getting it done,
while “training” is about applying oneself to reach a high level of fitness. Which category has your
approach to cardio been?
The cardiovascular system, like our muscular system, grows stronger when it is trained intensely with
variation; it plateaus when it is not, and becomes de-conditioned all together when stimulus is removed.
A stronger cardiovascular system means that our body will utilize oxygen and remove metabolic waste
more efficiently, and therefore we will have more energy. That surplus of energy will benefit us in
countless ways, including less sugar cravings, more productivity at work, and overall better personal
wellbeing, which will translate into your relationships with family and friends.
variation; it plateaus when it is not, and becomes de-conditioned all together when stimulus is removed.
A stronger cardiovascular system means that our body will utilize oxygen and remove metabolic waste
more efficiently, and therefore we will have more energy. That surplus of energy will benefit us in
countless ways, including less sugar cravings, more productivity at work, and overall better personal
wellbeing, which will translate into your relationships with family and friends.
Keep these benefits of quality of life and longevity in mind as motivation to “train” for better
cardiovascular conditioning and not “doing” it to get it over with. Nike’s slogan “Just Do It” doesn’t
cut it with getting faster results in less time.
cardiovascular conditioning and not “doing” it to get it over with. Nike’s slogan “Just Do It” doesn’t
cut it with getting faster results in less time.
If you’re not making incremental adjustments in the quality of your cardio, there will be little or no
change in your conditioning, or how you look. I encourage you to stop spinning your wheels by
putting your body to sleep doing the same thing. Splice in variety by choosing a multitude of “high
quality” movements, challenging your heart and lungs with interval training, and plan active recovery
cardio days.
change in your conditioning, or how you look. I encourage you to stop spinning your wheels by
putting your body to sleep doing the same thing. Splice in variety by choosing a multitude of “high
quality” movements, challenging your heart and lungs with interval training, and plan active recovery
cardio days.
High quality movements are those that recruit the maximum number of muscle fibers in order to
produce the greatest results. The more muscle fibers involved, the more the nervous system is involved.
That combination will yield the best results when larger ranges of motion, balance, and total body
awareness are required. That means you have to let go of using the handrails on machines.
produce the greatest results. The more muscle fibers involved, the more the nervous system is involved.
That combination will yield the best results when larger ranges of motion, balance, and total body
awareness are required. That means you have to let go of using the handrails on machines.
To create a safe progression for the body you can choose a variety of surfaces. Starting off on a
treadmill is ok, but make the move outdoors for more challenging environments such as a track, grass,
dirt trails, and sand.
treadmill is ok, but make the move outdoors for more challenging environments such as a track, grass,
dirt trails, and sand.
Running hills can also be intermingled to add gravity resistance, which also recruits more muscle. Some
other ways to incorporate variety and progression are to add multi-directional movements in your
running or walking such as moving laterally and/or using a rotational component.
other ways to incorporate variety and progression are to add multi-directional movements in your
running or walking such as moving laterally and/or using a rotational component.
Using a variety of exercise choices, also known as “cross-training,” is essential to achieve
long-lasting results because it stimulates our body to work harder by having to constantly adapt to a
different stimulus, and also minimizes the risk of overuse injuries. Other high quality exercises are
biking, swimming, stair stepping, jump roping, kickboxing, rowing, and a plethora of group exercises –
even “Zumba” dancing classes!
long-lasting results because it stimulates our body to work harder by having to constantly adapt to a
different stimulus, and also minimizes the risk of overuse injuries. Other high quality exercises are
biking, swimming, stair stepping, jump roping, kickboxing, rowing, and a plethora of group exercises –
even “Zumba” dancing classes!
To challenge your heart and lungs to improve your cardiovascular conditioning, interval training
has proven to work best. Unlike standard steady state cardio where you keep your heart rate relatively
the same, and where longer duration equals better results, interval training requires intermittent 30-60
seconds full sprints, followed by 60-120 seconds of recovery, for a total of 30 minutes. In this case, less
time equals a better result.
has proven to work best. Unlike standard steady state cardio where you keep your heart rate relatively
the same, and where longer duration equals better results, interval training requires intermittent 30-60
seconds full sprints, followed by 60-120 seconds of recovery, for a total of 30 minutes. In this case, less
time equals a better result.
Steady state cardio can last longer because lower intensity exercise can utilize the steady supply of
oxygen. However, since interval training is done at higher intensities it has to rely more on sugar for
fuel, which is in limited supply in our body, and therefore less duration is possible. Working at high
intensities has tremendous benefits not only to the cardiovascular system, but also our hormonal system
in a way that not only boosts our metabolism but also has anti-aging benefits.
oxygen. However, since interval training is done at higher intensities it has to rely more on sugar for
fuel, which is in limited supply in our body, and therefore less duration is possible. Working at high
intensities has tremendous benefits not only to the cardiovascular system, but also our hormonal system
in a way that not only boosts our metabolism but also has anti-aging benefits.
A general recommendation to improve cardiovascular conditioning is to get in at least two interval
training workouts each week: one at high intensity and the other at moderate intensity. From week to
week, there gets to be steady manipulations in the intensity level (exercise heart rate), and duration of the
intervals to make improvements. Otherwise the body will adapt, and plateau.
training workouts each week: one at high intensity and the other at moderate intensity. From week to
week, there gets to be steady manipulations in the intensity level (exercise heart rate), and duration of the
intervals to make improvements. Otherwise the body will adapt, and plateau.
The interval sprints and active recovery can occur using any cardiovascular exercise mode. If you are
just starting out, I recommend using a stationary bike so that you can easily monitor your intensity level
and duration of intervals to help you to learn your perceived level of effort and know your limits in a
safe environment. For more advanced levels, go to your local track to do sprints and training
methodically to improve your fitness. The track makes it easy to measure distance by using the markers
for sprints and active recovery intervals, and also easy to measure progress.
just starting out, I recommend using a stationary bike so that you can easily monitor your intensity level
and duration of intervals to help you to learn your perceived level of effort and know your limits in a
safe environment. For more advanced levels, go to your local track to do sprints and training
methodically to improve your fitness. The track makes it easy to measure distance by using the markers
for sprints and active recovery intervals, and also easy to measure progress.
I suggest you start by making a list of the cardio exercises that you enjoy doing, and schedule that
variety throughout the week. Then choose two to three days that you will concentrate on interval
training, and two to three days of standard steady state cardio as recovery workouts. Each day keep a
journal of what you do, and make adjustments to challenge your body differently from the week prior.
variety throughout the week. Then choose two to three days that you will concentrate on interval
training, and two to three days of standard steady state cardio as recovery workouts. Each day keep a
journal of what you do, and make adjustments to challenge your body differently from the week prior.
Applying higher quality, and intensity cardio training is great opportunity to reach your goals faster
and with less wasted effort. With it, you can really enjoy the process of competing with your own best
workouts and gain a higher level of satisfaction from your hard work.
and with less wasted effort. With it, you can really enjoy the process of competing with your own best
workouts and gain a higher level of satisfaction from your hard work.
*Before engaging in any high intensity cardiovascular exercise, make sure that you are good health, and
get cleared by your doctor to participate.
get cleared by your doctor to participate.
By Expert Adam Friedman
Adam Friedman, CSCS, CN, CMT is a kinesiologist, certified strength & conditioning specialist,
certified nutritionist, and certified massage technician. He is the founder of Advanced Athletics, Inc.
located right next door to the world famous Gold’s Gym in Venice. To learn more, visit
www.advancedathletics.com.
certified nutritionist, and certified massage technician. He is the founder of Advanced Athletics, Inc.
located right next door to the world famous Gold’s Gym in Venice. To learn more, visit
www.advancedathletics.com.
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