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Re: increasing cardio
Jump rope.
Cheap, easy, and effective.
You can look up some routines online pretty quickly.
Re: increasing cardio
I totally suck at jump rope. I have one. Most I ever did was 10 in a row. I need to practice though.
Re: increasing cardio
There are only 5 gyms in the US, but I like the API “caveman training” myself. The Bas CD’s are a great at home work out or even with a partner holding pads.
Re: increasing cardio
Definitely try some interval training. I started some on a treadmill, but there were a few problems – 1 – There wasn’t enough control over the intervals. The minimum times for an interval was one minute. So I would run at 12mph for one minute, then walk for two. If you’ve ever tried to run a 5 minute mile pace, it’s flying, but still not a sprint. 2 – it takes several seconds for the speed to ramp up and down.
So… if it’s decent outside, I go to a local track and sprint from the end of one end zone to the other. Then walk back to my starting point. Repeat 6 times to start, add intervals as you get in better shape. You can also play with the distances you sprint when you first start. I can run 8 minute miles for 30 minutes pretty easily, and after 7 or 8 intervals, I’m pretty tired. If it’s hot, I use the basketball court. I sprint for 4 passes the length of the court, then walk 4 passes, and again, do it 7 or 8 times.
Another thing is to get in cardio and weight training at the same time. Here’s a workout I do about every 2 weeks, all movements are done explosively:
1,2 – With 30 lb dumbells, 12-15 burpees, followed immediately by 12 per arm alternating cable curls. Rest until you almost get your breath back, then repeat 3 more times. Actually, the first one is not a true burpee. Instead of jumping after the pushup, you do more of a clean with the dumbells. Start with them hanging with straight arms, then explosively lift and press them overhead. Oh yeah, and 30 lb is just what I’m using now. Start with a weight you can do quickly.3,4 – 12-15 full body pushups, so both your hands and feet leave the ground. Immediately followed by 15 full range of motion jump squats. Rest and repeat 3 more times.
5,6 – 10-12 Alternating arm medicine ball pushups, immediately followed by 8-10 full range alternating split leg lunge jumps. rest and repeat 3 more times.
You may need a bucket at this point. The first few times I’d go sit somewhere for a while with my head in my hands. These first three pairs are positively brutal due to the plyometric (jumping) exercises. It gets much easier after that.
7,8 – lat pulldowns, any style, 12-15 reps, followed by 12-15 machine rear deltoid laterals, rest and repeat 3 more times.
9,10 – 15-20 body weight bench dips, followed by 20 situps, any style. Rest and repeat 3 more times.
11,12 – 12-15 dumbell shoulder presses, followed by 15-20 back hypers, rest and repeat 3 more times.
Use light weights to start, and for the body weight exercises like the jumping, if you start getting tired, reduce the range of motion to keep the speed up. You’re using light weights, so do every movement as quickly as possible.
Depending on how long you rest between pairs of exercises, this will take 90 minutes or so. And believe me, you’ll be getting plenty of cardio in it, without all the muscle-eating drudgery that is long distance running.
If you workout regularly, be sure to do this on a day when you’ll have at least the next day off, you’ll need it to recover. If you don’t do regular resistance training, you’ll need more like 3 or 4 days to recover.
Re: increasing cardio
Cardio= H.I.T.
Sprint up hills or stairs and walk down, do as many as you can.
I did that when I was competing and I always had awesome cardio!! Train like you will fight… Oh, and Bas’ CD’s are awesome!! http://www.basrutten.com
Re: increasing cardio
Some great suggestions on here!
As has been mentioned already in this thread – Interval Training & the attractively-named Fartlek can really help on the cardio front.
I found my ability to withstand the cardio elements in KM training went up considerably when I started doing interval training as opposed to regular running.
http://en.wikipedia.org/wiki/Interval_training
http://en.wikipedia.org/wiki/FartlekExplanation of Interval Training concept on da toob:
http://www.youtube.com/watch?v=haSljTB1wZMRe: increasing cardio
High Intensity Interval training
http://en.wikipedia.org/wiki/High-intensity_interval_trainingRe: increasing cardio
quote Chocolate Soldier:I found my ability to withstand the cardio elements in KM training went up considerably when I started doing interval training as opposed to regular running.Exactly, I was going to mention that – HIIT will increase your all-around cardio output capabilities. For example, in addition to lifting 3x a week, I used to run twice a week as well. On a treadmill, I’d warm up for about 4 minutes, then run 2 miles in the next 16 minutes. I really had to push through the last few minutes. I started doing HIIT, and after a month or so, one night I just felt like steady running. Those 8 minute miles were now pretty easy. Another great thing is that you can get a lot done in a short amount of time. 15 or 20 minutes and you’re done.
Re: increasing cardio
It’s all ready been said but I didn’t see the website so:
http://www.crossfit.com
They make it really easy to follow, give you the work out of the day, and even have scaled back work outs on the message board daily to get you started with out killing yourself…it works!!!Re: increasing cardio
Been thinking about joining the Baptiza congregation – looks like these guys get a pretty good Sunday cardio workout:
http://www.youtube.com/watch?v=ohmhZVjaqQo
http://www.youtube.com/watch?v=q1uZj7OujvU
http://www.youtube.com/watch?v=5_JmXCNPs6YRe: increasing cardio
JDOC, you are so right about that!!
I wish Mike Scheidt was on the forums… He tells a great Sam story when he was out here for the Bas Rutten course. On the lunch break Sam went into the gym and jumped on the treadmill and proceeded to set the elevation to full tilt and began to run on it, hauling butt… I guess the members all stopped and just watched him, mouths open, totaly shocked and amazed.
I can just see them… LOL.
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