You can’t just lift weights faster. Here’s why you should do your conditioning work.
While both resistance training and conditioning have completely different adaptations for your heart, they both lead to a larger heart muscle…just in different ways.
Strength training results in concentric hypertrophy (thickening) of the heart walls.
Conditioning leads to eccentric hypertrophy of the heart which means expansion of the chambers and less wall thickening.
Conditioning is fantastic for improving the stroke volume of the heart, lung capacity, boosting your immune system and improving sleep.
What Type of Cardio Should You Do?
If you love to run, by all means you should run Forrest.
If you enjoy swimming, you should include swimming.
If you can spend more than 30 minutes on a treadmill or elliptical without losing your mind, go for it. You do you.
What matters most is that you find the type of conditioning that you enjoy so you’re more likely to stay consistent.
But what if you’re one of those people (like me) who genuinely despises traditional cardio and would rather gnaw off a limb than spend time on a treadmill?
Keep reading…this post is for you.
Metabolic Conditioning
This is a type of training designed to consume maximum calories (energy) and to create an oxygen deficit that requires your body to burn calories at an accelerated rate after your workouts.
This is commonly referred to as EPOC (Excess Post-Exercise Oxygen Consumption) which creates a temporary increase in your metabolic rate to allow your body to recover from training.
You may enjoy loaded variations of metabolic conditioning because it gives you the “feeling” of working out versus doing traditional steady state cardio.
Impact of Energy Systems on Conditioning
There are multiple energy systems in the body and it’s important to note that they are all working together at all times. But there are specific periods of time and levels of effort in which one energy system takes precedence over the others.
The anaerobic-alactic system (without oxygen) is dominant during short, powerful bursts of work. This energy system is depleted after about 10 to 12 seconds.
The anaerobic-lactic system produces energy for moderate intensity efforts that last between 60 and 90 seconds. This is achieved via anaerobic glycolysis which burns carbohydrates.
After this 60 to 90 second window, the aerobic system (with oxygen) is dominant because the intensity of effort can’t be sustained.
To get the most benefit from anaerobic training, you need a well-developed aerobic system.
Think Gas Tank (aerobic system) vs. Gas Pedal (anerobic systems). Stepping on your gas pedal isn’t very effective if your gas tank is empty.
Train capacity before training power.
Programming Conditioning
Loaded Aerobic Conditioning
Intervals with equal work to rest ratios are very effective at improving your aerobic base (rowing for 2 minutes followed by rest for 2 minutes).
Kettlebell Complexes are another loaded conditioning favorite because they combine the variety you crave with the misery you need. You’re welcome.
Another favorite is creating a circuit that combines a cyclical element (Air Bike, Rower or SkiErg) with loaded carries, sled pushes, explosive exercises and possibly a sub-maximal strength exercise.
Here’s my favorite solution…
Conditioning for Cardio Haters
Goal is 3 Rounds in 12 minutes without stopping and you should be able to pass the Talk Test at any point. If your rounds get slower, you’re working at too high of an intensity level.
- 500m Row
- 10 Push Ups
- Farmers Carry for 60 seconds (minimum half bodyweight)
Ideally you should be able to progress the above circuit to 3, 4 or 5 sets (3 rounds each) without stopping. This will increase your time to 36, 48 and eventually up to 60 minutes of continuous work.
Don’t like the rower?
Great. Swap it out for an exercise bike, treadmill, sled pull or SkiErg.
Can’t do push ups?
(Sissy). Substitute another strength exercise with a light load for moderate reps.
The 3rd exercise can be anything you can perform at a consistent intensity for approximately 60 seconds like step ups, reverse crunches, reverse lunges or Wall Balls.
I don’t care what you’ve read or who wrote it, you don’t need 27 water breaks in a 30 minute workout. If you’re working out indoors, your risk of dehydration is almost zero.
Stop finding excuses and find a reason to keep going.
Here are 2 additional conditioning methods
Alactic Capacity Intervals
Work at a high intensity (7+ RPE) for 10-15 seconds (one rep) followed by a rest period of 60-90 seconds. One set equals 10-12 reps. Rest between 5 to 8 minutes between sets with 2 to 3 sets per workout.
Exercises: Pick your favorite explosive exercises here. Jumping, sprinting, Air Bikes, throws, explosive push-ups, Kettlebell snatches, powerful alternating Kettlebell swings or Medicine Ball Slams.
Alactic Power Intervals
Work for 8-10 seconds (one rep) then rest until you can pass the Talk Test (“My name is Mike and I like to eat pizza”).
One set equals 5-6 reps and you should rest between 5-10 minutes between sets with 2-3 sets per workout. The goal is to train power without compromising your recovery. This is why the working intervals are limited to 10 seconds.
Exercises: Pick your favorite explosive exercises here. Jumping, sprinting, Air Bikes, throws, explosive push-ups, snatches or Medicine Ball Slams.
We typically use metabolic conditioning as a finisher simply because it can be very neurologically demanding and have negative effects on performance if done before strength training.
Longer conditioning sessions may need to be performed on a day when you’re NOT strength training.
