Cardio 101

Sadly I have no idea where this class takes place and due to that I may never enjoy cardio the way this class does.  That being the case, I like to keep cardio goals simple and boil it down to the pursuit of 2 adaptations. 

#1 A Large Left Ventricle

For some, steady state cardio(30-90 minutes with approx. heart rate 120-150bpm) is a pleasure, but for the rest of us its a mind numbing purgatory. Why am I running? Am I going somewhere? Am I chasing something? Have I lost my mind? Regardless of your feelings toward the activity, it is necessary and the benefits of steady state cardio (increased ATP “muscle fuel” production, recovery rate, heart efficiency, etc.) are too significant to ignore.
   

The Goal: The heart doesn’t care how you cardio, the heart just wants you to get it beating 120-150 times a minute for 30-90 minutes. If you’re new to steady state, begin with a manageable goal of 15-20 minutes at 120-150 bpm and work your way up from there.  Keeping your heart rate in this range allows the most blood possible to enter the left ventricle, stretching it(aka making a bigger pump.) 

#2 A Thick Left Ventricle

The other side of the cardio coin thickens the left ventricle.  Protocols like HIIT(High Intensity Interval Training), HICT(High Intensity Continuous Training), Metabolic Conditioning, WODs, etc. require more explosive movements requiring the heart to pump more aggressively, which causes the heart muscle to hypertrophy(aka get swole.) 

The Goal: For the newcomer, I’d recommend HIIT.  The goal of HIIT is to transition between bouts of high intensity and light recovery work.  Again, the heart could care less how you do it, the heart just wants to get its swole on.  Hop on a bike, treadmill, rower, or grab a couple shake weights and give it all you’ve got for 10-15seconds and then slow it back down for 15-20seconds.  If you want a generic goal, try working up to two 10-15 minute bouts with 5-7minutes of recovery in between. 

HIIT Examples...

HICT Examples...

Initially it is best to stick to these simpler cardio protocols until you development the movement base necessary to perform more technique intensive exercises like you'll see in the CrossFit games. 

WOD Example...

Thoughts from people much smarter than myself
- You NEED Long Duration, Low Intensity Cardio - Mike Robertson(GREAT READ!)