A large part of my training focus this year has been getting myself into outstanding cardiovascular shape. Before I get started, I need to touch on some important ancillaries to your cardio training. If you’re serious about your training I recommend that you track your HRrest, HRmax, HRR, HR Recovery and VO2 MAX.
If you are overweight, out of shape and struggle to do even the most mundane physical activities then you need to start your training with some light walking. About 20 minutes before the cardio session I toss 3 scoops of AtLarge Nutrition’s BCAA+ powder, 12 ounces of water and some crushed ice into my shaker. I spend the first two minutes of the cardio workout quickly getting my heart rate above 160 BPM. I try to improve the distance traveled from one session to the next; if I can do this without increasing my average heart rate that indicates even better improvement. Easter Day might be in the rear view mirror, but you don’t have to stop planning fun dates with your loved one, like sweating it out together at the gym. Im going to explain what is the difference between both into a very simple an understandable explanation. At first i used to think that Crossfit was just a fitness craze, but actually its getting more popular now more than ever.
Weight training has been around for 100’s of years, and it involves isolating movements like bicep curls, bench press, shoulder presses, etc. The way i train myself and my clients, is that we split up our bodyparts to 2 body parts a day split.
Thank you so much for reading my blog, if you have any questions or subjects you might want me to discuss please inbox me on my facebook. Over the past ten weeks the improvements I’ve made to my cardio have been significant, and this has translated to a very noticeable and positive difference out on the mountain biking trails. I’m not going to focus on these things too much today, but they are important if you want to maximize your hard work.


There are a few supplements, however, that I feel are effective and beneficial: a good multi-vitamin, Branched Chain Amino Acids (BCAAs), Glutamine, vitamin C and fish oil (or an oil blend).
For detailed information about these terms and how you can use your heart rate monitor to track your progress, please read my February 14, 2011 blog.
Start off with 20-30 minutes of Low Intensity Steady State (LISS) cardio, which is cardio performed at around 65-75% of your maximum heart rate (again, see my February 14, 2011 blog for information on determining your maximum heart rate). This type of cardio is where you’re going to start seeing some real changes in your cardiovascular abilities. I like to have at least two meals (high in protein and carbohydrates) in me to help fuel this workout. For the entire remaining 43-58 minutes I never allow my heart rate to drop below 160 BPM (83% of my maximum heart rate). Exercising with a special someone is not only a way to partake in some friendly competition, but a way to stay accountable to your training goals. Whether at the gym or at home, strength training is an important part of a healthy workout routine and is often more effective when done in pairs. If you are not satisfied after your 30 days, you can have your money back, no questions asked.
Examples: chicken, fish, shrimp, lean beef, egg whites, whole eggs, fresh fruit and vegetables, brown rice, oats, potatoes, natural peanut butter, olive oil, cottage cheese and so on. Also, extended and intense cardio training has the potential to be very catabolic to your muscles. In order to continuously challenge your body, it’s important to ramp up the difficulty over the weeks. You’ll be performing 45-60 minute sessions with an average heart rate of 85%-90% of your maximum. Lifting weights with a loved one should reflect the strengths of your relationship, too, because the best weight lifting partners are trustworthy, accountable and motivating. Whether indoor on treadmills or outdoor on the road, map out the number of intervals, time of each workout and breaks for recovery.


But work at your own speed, intensity, desired incline and resistance level, so you can enjoy the company and a workout individualized just for you. Trying various classes can help push past your comfort zones, work different muscles groups and keep your workout routines interesting.
Crossfit is a training program that includes functional movements with climbing rope, sprinting, rowing, and other high intensity movements. In my opinion to reach the body and the look, there is no substitution than weight training. I like to throw in crossfit movements in our workouts, like i said combine the best of both worlds. It’s also important to take a day off every week, or at least do non-strenuous physical activity on that day. When you can comfortably perform 45 minutes of LISS cardio 3-4 times per week, you’re ready to get more serious. You can spot each other with the heavy weights, help each other with form and encourage each other to reach your goals. Plus, classes allow for different fitness levels with modifications and the freedom to choose an appropriate intensity level. I have numerous friends that have tried crossfit and they say they feel like they are in the best shape of their life but they dont look as good as they used to look when they lifted weights. The only difference is that i realize that i am not 18years old anymore and i don’t do upside down pushups or run outside with a sandbag in 100 degree weather. Interval training in pairs is a great way to stay motivated and improve cardiovascular fitness levels.



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Comments

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