quote:
I've also heard something about cardio effects don't really kick in until around 15-20 minutes to maximize improvements. So if you workout for a half hour cardio session 3-4 days a week, you'd see minimal improvements. But extending that to 45 minutes, you're already in an elevated HR zone, likely zone 2-3, and it may have taken you that 15-20 minutes to get there and sustain it. So you're only adding 15 minutes to your workout time, but all of that is like a bonus, and better than doing a short 15-20 minute cardio based workout on another day. And after you acclimate to that, you stretch it to an hour.

As a former collegiate strength coach, one of the more frustrating but also fascinating aspects of human adaptation is that they are highly individualistic and also adaptations are never in a vacuum. If even the most learned doctor tells me something so specific, I will be highly skeptical of what they say afterwards.

For myself, ive found that working incline walking into rest times for my lifts have made a huge difference. 30 minutes of walking 5-6 times a week in addition to 5x calisthenics has been incredible for my physique. Its my sweet spot...at my age in my 30s. Who knows how I would have responded in my 20s etc.

The key is trial and error. I know this is cliche but its also everyone's best path for success. Add an input for minimum 2 weeks...see what output you get

**Take-home: A great starting point to cardio is incline walking on treadmill or just terrained walking outside. Start with 20 min/day. You CAN do this during rest times for intense lifts if the walking intensity is low enough but youll have to monitor your performance in your subsequent sets

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Posted by TU Rob

Birmingham

Member since Nov 2008

12767 posts

Posted on 4/4/24 at 9:12 am to scottydoesntknow

quote:
As a former collegiate strength coach, one of the more frustrating but also fascinating aspects of human adaptation is that they are highly individualistic and also adaptations are never in a vacuum. If even the most learned doctor tells me something so specific, I will be highly skeptical of what they say afterwards.

Yeah, I definitely get that. Reminds me of starting out with my wife, she would get discouraged because I would make faster progress at the start, but hers was a more steady improvement week over week. Where I would have a huge improvement in the first couple of weeks, and end up in a plateau after a little while. Not talking about lifting, but strictly running. We decided to do a 5k together. I had ran a few but she wanted to train and actually race in one. I hadn't been running in a couple of months due to an injury, so we did it together. Naturally I got it back relatively quickly, but it took her more time to get to where she could run without walking breaks. We all adapt differently, even with the same/similar training.

As I've mentioned in here previously, walking is great. One of my kids has soccer practice for 90 minutes once a week, and I'll just make laps around the field for about half of that. Just a slow pace. I'll try to walk 2 miles while there, and do 15 minute walks once a day at work. Doesn't sound like much, but it adds up if you keep at it.

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Posted by lsu777

Lake Charles

Member since Jan 2004

31653 posts

Posted on 4/4/24 at 9:26 am to scottydoesntknow

quote:
As a former collegiate strength coach, one of the more frustrating but also fascinating aspects of human adaptation is that they are highly individualistic and also adaptations are never in a vacuum. If even the most learned doctor tells me something so specific, I will be highly skeptical of what they say afterwards.

For myself, ive found that working incline walking into rest times for my lifts have made a huge difference. 30 minutes of walking 5-6 times a week in addition to 5x calisthenics has been incredible for my physique. Its my sweet spot...at my age in my 30s. Who knows how I would have responded in my 20s etc.

The key is trial and error. I know this is cliche but its also everyone's best path for success. Add an input for minimum 2 weeks...see what output you get

**Take-home: A great starting point to cardio is incline walking on treadmill or just terrained walking outside. Start with 20 min/day. You CAN do this during rest times for intense lifts if the walking intensity is low enough but youll have to monitor your performance in your subsequent sets

exactly

and IMO unless you are under 15% bodyfat measured by DEXA and at a FFMI of 22ish, consistently walk 8k steps and can do the following

1 mile- 9min
press-135
bench-200
squat-315
deadlift- 350
pushups- 40
chins- 10 dead hang

then dont really care about all the rest because havent trained consistently enough to worry about vo2 max this or that longevity exercise

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