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Should it be a weights ONLY or combine some cardio w/ weights?
I know high intensity weights get my heart rate up but you're not supposed to do them more than 1x/wk. Thus, I feel I'd like to do 20-30 mins maybe 5-6 days/wk to really get bang for the buck & treat the heart health optimally.
Anyone exercise physiology or cardiac rehabs types here? I'm healthy 51 yo male & in very good health/shape, yet want to improve my VO2 max & aren't sure how best? I do step-ups w/ lbs on a bench, elliptical trainer & trampoline w/ hand weights but not sure if this is enough. Thanks.
Does anyone also undersand the ACSM's position statement on cardiovascular training? Or know how cardiac rehab actually trains hearts w/ what type specific traing protocols? I do know that Olympic athletes train in high alititude to increase blood, heart & O2 levels so short of moving to Colorado anyone know how best to simulate this at home?
PS - I can't spend hrs per day either, so wondered how much time/day & the minimum days per wk to acheive optimum fitness for heart health? Can someone give me a bottomline, baseline, to go by to setup a great cardio schedule time-wise?
Last edited by movintime; 06-18-2011 at 02:20 PM..
Long distance walking, running, cycling or swimming that build your endurance are better for your CV system than short intense workouts. Do something that elevates your heart rate for two hours a day and you'll stay in top shape. I played water polo in high school and college and our workouts generally involved running and swimming several miles along with calisthentics. I can't imagine anything else that would have gotten and kept us more fit. There aren't too many sports that are more physically taxing than wp so if you're in good shape for that you're in good shape for anything. People try to take shortcuts with fitness but you really need to put in the time.
I have heard about the weights only plan...and yet oddly enough I have not noticed large enough results from those following it to be impressed even slightly. I thing the best cardiovascular workout would be spinning because you do get your heart rate up in a short amount of time. Regardless, it is best to do some weight training on alternate days to round out your workout.
Thanks to you both. But I read the bk, 'Body By Science' by Dr. Doug Mcguff & John Little, & they claim that raising one's generating of ATP (via glycolyis & thus intense weight exercises) enhances the cardiovascular adaptability MORE than just tradional "cardo" like running, etc. I tried to revamp due to this but feel like I'm not doing enough. My cardiologist also says to do longer workouts & get HR up sustained for 45 mins/ few times per wk. I'm confused though on how best to optimally do this at home in shortest time yet not cut time or effort corners? Thanks.
Thanks to you both. But I read the bk, 'Body By Science' by Dr. Doug Mcguff & John Little, & they claim that raising one's generating of ATP (via glycolyis & thus intense weight exercises) enhances the cardiovascular adaptability MORE than just tradional "cardo" like running, etc. I tried to revamp due to this but feel like I'm not doing enough. My cardiologist also says to do longer workouts & get HR up sustained for 45 mins/ few times per wk. I'm confused though on how best to optimally do this at home in shortest time yet not cut time or effort corners? Thanks.
My suggestion is to go thru the calorie burning guides. There are a bunch of them online. You want to find one you like that is high intensity. For me nowadays it is cycling. It sounds like you might be looking for something more intense.
The other thing to think about is the possibility of injury. Back in the 80s, I had a similar idea. Using Dr Coopers point system, I chose stair climbing. There was a 6 story building I could use and I did 50 stories up and down a day. Took me less than 15 min. It was working up until the day I tripped flying down the stairs.
When I started climbing again, I noticed a knee pain that kept getting worse. I had to tone down my speed. Eventually I gave up and went to other aerobic exercises.
I recommend resistence sprinting...aka, "hill sprints". Doing about 10 will mean spending 30 minutes max from leaving your house, jogging to hill, doing workout, and jogging back to cool down. You can change up how long you rest in between, thus if you wanted to get more endurance (make it more a tempo workout) or make it more about speed and increase your flow volume of your heart. I would do these 2x per week, then another day do plyometrics which will really get your heart rate up as well. Then a 4th day can be weight based cardio and weighted lunges and such. For a 5th day I would take 30-45 minutes to go for a easy run.
i dont do any cardio. i only do weights. however, if i did do cardio i would do high intensity interval training. when i was doing it in college it gave me tremendous amounts of stamina. i used the elliptical because my knees and ankles cant handle much abuse. i would like to mix some cardio into my routine but i go during my lunch break during work so cant really build up a sweat.
The fact that you have a cardiologist means you have some issue with your heart. Because of this, I am unable to really suggest anything specific for YOU but I can tell what I do to get cardio done in the shortest time. I would strongly suggest following your cardiologists advice and not necessarily what people mention here. Besides, here, you may end up getting horrible advice like "go walking" or "buy some 2 1/2 pound weights....." or worse yet, get really great advice that could end up killing you because of whatever heart issue you have.
What "I" do:
1. Run 10 100 yard sprints with 15-20 situps at the end of each run.
2. Jump rope. Double unders, high knees, criss cross, etc.
3. 5-10 3 minute rounds punching/kicking on a heavy bag w/1 minute rest between rounds.
4. CrossFit workouts - "fight gone bad", "Fran", "Filthy Fifty".
5. Tabatas - pushups, pullups, situps, squats, burpees
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I thing the best cardiovascular workout would be spinning because you do get your heart rate up in a short amount of time. Regardless, it is best to do some weight training on alternate days to round out your workout.
