Cardio Training

Idlewild Mackem

Idlewild Mackem

Striker
I had a look but I couldn't see anything (sorry if I've missed it, please point it out to me if I did) so thought I'd try and start a thread. What do people do for their cardio? Alongside Jiu-Jitsu sparring I've been adding in a session of rowing a week, it's absolutely killer :lol: Was doing intervals but started a new block and changed to 30 minutes for distance instead. Just turned 40 and since I packed in running I've really neglected my cardio so thought it's time to pick it back up again with a bit more intent.
 


A spinning class and half an hour on a rowing machine 3-4 times a week since joining a gym at the start of the year. Lost around 2 1/2 stone in the process. I really should add some weight training with that but don't really have a clue where to start. I'm in my early 50's.
 
Sid said:
A spinning class and half an hour on a rowing machine 3-4 times a week since joining a gym at the start of the year. Lost around 2 1/2 stone in the process. I really should add some weight training with that but don't really have a clue where to start. I'm in my early 50's.
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Starting weight training is the best thing I've done mate, I never thought I'd be the guy with a weight belt and chalk but here we are. Honestly can't recommend it enough. Worth getting a good experienced coach to get your form right (or an experienced mate you can trust) then you can just use something like the 5x5 and add an accessories day into it. 2 or 3 sessions a week is plenty.

What kind of distance are you doing on the rower in 30 mins?
 
Idlewild Mackem said:
Starting weight training is the best thing I've done mate, I never thought I'd be the guy with a weight belt and chalk but here we are. Honestly can't recommend it enough. Worth getting a good experienced coach to get your form right (or an experienced mate you can trust) then you can just use something like the 5x5 and add an accessories day into it. 2 or 3 sessions a week is plenty.

What kind of distance are you doing on the rower in 30 mins?
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Usually around 7100m. Steady pace until the last few minutes and then push it a bit. Could probably do a bit more but haven't really tried to push myself more throughout the 30. Maybe should give that a go one of these days.

Yeah. Think I'll likely start giving some sort of weight training a go at some point. Wary of squats and stuff as my knees have given me grief before when trying them or similar with a little weight.
 
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Sid said:
Usually around 7100m. Steady pace until the last few minutes and then push it a bit. Could probably do a bit more but haven't really tried to push myself more throughout the 30. Maybe should give that a go one of these days.

Yeah. Think I'll likely start giving some sort of weight training a go at some point. Wary of squats and stuff as my knees have given me grief before when trying them or similar with a little weight.
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I was the same mate but got taught proper form and bracing and now I'm up way above what I ever thought I'd do.

That's great 7100m, impressive. Something to aim for next week!
 
Idlewild Mackem said:
I was the same mate but got taught proper form and bracing and now I'm up way above what I ever thought I'd do.

That's great 7100m, impressive. Something to aim for next week!
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Cheers mate. Mind my knees complain when I squat without weights :lol: Yeah, you're right. Definitely need someone to teach me first otherwise I'd be wary of doing more harm than good.
 
Idlewild Mackem said:
I had a look but I couldn't see anything (sorry if I've missed it, please point it out to me if I did) so thought I'd try and start a thread. What do people do for their cardio? Alongside Jiu-Jitsu sparring I've been adding in a session of rowing a week, it's absolutely killer :lol: Was doing intervals but started a new block and changed to 30 minutes for distance instead. Just turned 40 and since I packed in running I've really neglected my cardio so thought it's time to pick it back up again with a bit more intent.
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Not much to be honest.

I’m not sure how the Average Joe type is supposed to fit in everything that’s recommended by the health profession.

I currently do strength/weight training x3 times a week.

I try to fit in some stretching, I could try to do 1-2 cardio sessions but it would interfere with my recovery from pumping iron.

I do quite a lot of walking, and I could do some rowing HIIT at the gym, but it isn’t high on my priority list.
 
Idlewild Mackem said:
I had a look but I couldn't see anything (sorry if I've missed it, please point it out to me if I did) so thought I'd try and start a thread. What do people do for their cardio? Alongside Jiu-Jitsu sparring I've been adding in a session of rowing a week, it's absolutely killer :lol: Was doing intervals but started a new block and changed to 30 minutes for distance instead. Just turned 40 and since I packed in running I've really neglected my cardio so thought it's time to pick it back up again with a bit more intent.
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Doesnt really matter what the exercise is i suppose , its the heart rate response that matters. Personally i do stationary bike , jogger then x trainer just to shift the muscles used a bit . Do 30-40 mins in the submaximal aerobic cardio zone then 30 mins weights or floor work which takes the heart rate down to fat burning and recovery .
I used to use whats called a pulse deflection point on the heart monitor and train up to 163 bpm which just kept me out of the aerobic zone . Thats down to about 140 max now due to age ( you cant fight it , hearts age)
 
Idlewild Mackem said:
Was doing intervals but started a new block and changed to 30 minutes for distance instead.
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Why did you change ?

Tabata training shows that there's not much difference between trial subjects who did 4 minutes of tabata cardio to those who did 30 minutes of aerobic cardio - Tabata training: one of the most energetically effective high-intensity intermittent training methods - The Journal of Physiological Sciences

20 seconds max effort on the stiffest setting of the rower/bike/cross trainer
10 seconds rest
8 sets

All done in 4 minutes, 4 minutes of hell mind you !
 
High Entropy said:
Why did you change ?

Tabata training shows that there's not much difference between trial subjects who did 4 minutes of tabata cardio to those who did 30 minutes of aerobic cardio - Tabata training: one of the most energetically effective high-intensity intermittent training methods - The Journal of Physiological Sciences

20 seconds max effort on the stiffest setting of the rower/bike/cross trainer
10 seconds rest
8 sets

All done in 4 minutes, 4 minutes of hell mind you !
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Found that intervals left me too exhausted because of some health stuff I have going on and also I'd done them for a while and wanted a change. Started to mentally dread them and stopped being consistent.
 
Idlewild Mackem said:
Found that intervals left me too exhausted because of some health stuff I have going on and also I'd done them for a while and wanted a change. Started to mentally dread them and stopped being consistent.
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I think that might become you issue as treatment goes on longer as well - I found the day of it was fine I could do two hour run and still be hydrated enough for getting the blood out. the days after another story same effort timewise and heart rate would be well up and was draining - just have to be adaptive to how feeling till get into maintenance. i cancelled a marathon and a lot of the training cos wasnt working after so long. Specialist was clueless on advice as he used to alcoholics etc not fit people and isnt much out there from others in same boat. Building back up now I'm in maintewnance and do plan a April marathon.
 
Marsden Mackem said:
I think that might become you issue as treatment goes on longer as well - I found the day of it was fine I could do two hour run and still be hydrated enough for getting the blood out. the days after another story same effort timewise and heart rate would be well up and was draining - just have to be adaptive to how feeling till get into maintenance. i cancelled a marathon and a lot of the training cos wasnt working after so long. Specialist was clueless on advice as he used to alcoholics etc not fit people and isnt much out there from others in same boat. Building back up now I'm in maintewnance and do plan a April marathon.
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Yeah mate, that's definitely had an effect. I'm doing some steady state stuff instead cos I feel OK after that
 
Bike 2-3x per week 30-40 miles per ride. Second half of this year I started adding in hills. Did wonders for cardio and HR recovery. Still struggle on 8%+ hills but I don’t shy away from them.
68 yo male nursing a nasty femur break following hip replacement on the same leg 5 years ago.
 
Idlewild Mackem said:
I had a look but I couldn't see anything (sorry if I've missed it, please point it out to me if I did) so thought I'd try and start a thread. What do people do for their cardio? Alongside Jiu-Jitsu sparring I've been adding in a session of rowing a week, it's absolutely killer :lol: Was doing intervals but started a new block and changed to 30 minutes for distance instead. Just turned 40 and since I packed in running I've really neglected my cardio so thought it's time to pick it back up again with a bit more intent.
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Started doing 3 minutes of skipping first thing in the morning, and then 3 minutes before bed again. Underrated.

Other than that, mainly just walking, and a few hundred metres of running at a gentle pace on track days to warm up and cool down.
 
Idlewild Mackem said:
I had a look but I couldn't see anything (sorry if I've missed it, please point it out to me if I did) so thought I'd try and start a thread. What do people do for their cardio? Alongside Jiu-Jitsu sparring I've been adding in a session of rowing a week, it's absolutely killer :lol: Was doing intervals but started a new block and changed to 30 minutes for distance instead. Just turned 40 and since I packed in running I've really neglected my cardio so thought it's time to pick it back up again with a bit more intent.
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3-4 mile run on a weekend, and cardio as part of a finisher to weights work out Monday and Friday. Cardio as part of an hour long WOD on a Wednesday. Ski erg, erg bike, rower, assault bike, mix it up.
 

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