YOU NEED LONG DURATION, LOW INTENSITY CARDIO Probably the best article written on the topic though you have to be a strength and conditioning geek to read the entire thing because it’s long. More importantly for you to know this article is one of the main reasons we have “30-Minute Thursdays”.
Here’s an excerpt from the article so you folks with “no time” can learn as well:
“Remember CO stands for cardiac output, so the heart is a primary focus of this training. Smarter people than myself would say you’re chasing a central adaptation (i.e. heart) versus a more peripheral adaptation (i.e. in the muscles, enzymes, capillarization, etc.).
When you do low intensity work (often noted as 120-150 beats per minute), you allow a maximal amount of blood to profuse into the left ventricle of your heart.
As you force blood into that left ventricle, it’s in there just long enough to stretch the heart walls. Over time this creates an adaptation – quite simply your left ventricle stretches and gets bigger/wider.
When you stretch that heart wall, you can get more blood in and out with each heartbeat. The technical/geeky term for this is stroke volume, or the amount of blood you’re moving with each beat.
All this makes your heart more efficient. If you can move more blood with each heartbeat, your heart doesn’t have to beat as fast.
So cardiac output training increases stroke volume and decreases resting heart rate.
Doing high-intensity exercise has a slightly different effect on the heart. Instead of the heart getting bigger and wider, the heart wall actually gets thicker.
Think about this – if your heart is beating fast, all it’s trying to do is get blood in and get it back out as quickly and forcefully as it can.
So the adaptations on your heart are quite different between high intensity and low intensity exercise. And this adaptation has much more far-reaching effects than just the heart.“–Mike Robertson
So if you’ve been left with the impression that missing Thursday workouts aren’t a big deal because it’s a “recovery day” you are completely missing the point and your missing out on some important training.–George
WORKOUT OF THE DAY
CF Suffolk Striking
Complete as many rounds as possible in 30 mins of:
Row, 300 m
Ski Erg, 100 m
10 Bike Calories
6 Russian Kettlebell Swings
6 Glute Bridges