http://www.wannabebig.com/training/general-physical-preparedness-core-strength-and-conditioning/how-to-do-cardio-if-you-must/ - http://www.wannabebig.com/training/general-physical-prepared ness-core-strength-and-conditioning/how-to-do-cardio-if-you- must/

this is really well written.

thanks for posting Will...

One thing I have notice is that since I added this type of cardio... My lifting numbers have gone through the roof ....

Not 100% sure why..better nutrition .. adding this type of cardio or in better shape... but I am not complaining....

That is exactly what I do. At the start of my 2008/09 offseason I did a solid month of HIT, usually in the form of stadium stair sprints and boxs jumps. I kept the sessions relatively short but very intense. I dropped some bad weight and generally had a more athletic 'feel' going into the weight room. Over the winter I incorporated a lot of jumping, usually once a week, as well as lots of kettlebell work. I hit several PR's last offseason.

I am two weeks into the same rountine now. 

Mr Babb is on it ( Get in shape to lift...not lift to get in shape $ )although I dont know if there are any smart guys in track and field... ?

Here is a quik formula for pre-dicting cardio 

Below is an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute.):

220 - 23 (age) = 197
197 - 65 (resting heart rate) = 132
132 * 65% (low end of heart rate) OR 85% (high end) = 85.8 OR 112.2
85.8 + 65 (resting heart rate) = 150 112.2 + 65 (rhr) = 177
The target heart rate zone for this person would be 150 to 177

For this person to work in his 'fat burning' zone, he would need to stay around 150 beats per minute or lower. To work within his 'cardio' zone, he would need to work at 150 bpm or higher. 

RANDOM INPUT:

So here is the bad news...EXCESSIVE (long)training at the high end will stimulate the slow-twitch muscle fibers (85% of heart rate) and promote weight loss which could LOWER your power quotient. (take 3- lifts max and divide body weight)    I would train at the low end 65%.

A very simple way is too keep an eye on POWER is too monitor bodyweight x either vertical jump OR 3-succesive double leg hops (preferred) then you know whether the weight gain /loss will transfer to the throw.

Coach Mac wrote: Here is a quik formula for pre-dicting cardio  Below is an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute.): 220 - 23 (age) = 197 197 - 65 (resting heart rate) = 132 132 * 65% (low end of heart rate) OR 85% (high end) = 85.8 OR 112.2 85.8 + 65 (resting heart rate) = 150 112.2 + 65 (rhr) = 177 The target heart rate zone for this person would be 150 to 177 For this person to work in his 'fat burning' zone, he would need to stay around 150 beats per minute or lower. To work within his 'cardio' zone, he would need to work at 150 bpm or higher.  So here is the bad news...EXCESSIVE (long)training at the high end will stimulate the slow-twitch muscle fibers (85% of heart rate) and promote weight loss which could LOWER your power quotient. (take 3- lifts max and divide body weight)    I would train at the low end 65%.

The "fat-burning zone" vs "cardio zone" idea is a myth.  The cardio program should serve the overall needs of the athlete.  But in general, short, intense bouts--like the stair sprints--done repeatedly will pay off better than longer, lower intensity stuff for a HG athlete. 

How does the higher intensity stuff stimulate the "slow-twitch muscle fibers"?  Or was that a typo?  Higher intensity normally stimulates the fast-twitch fibers.

Teresa Merrick, PhD/Bellevue, NE

Plus +1 on stairs ******  we have a Teaching Zoo that is on a sandy hill that has a marvelous view from the top

I meant to say that LSD (long slow distance) has a detrimental training effect on the intermediate muscle fibers .   STICK with hills or stairs.  THANKS for making me think Teresa

The nicest sled I have seen.

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being I have cardio trained for the last several years, did Ironman in 12 hours las Oct.,..

I want to say that the article is very good. BUT-

If you really want to increase your cardio, VO2 capacity especially, and keep the weight- I would recommend swimming, and hypoxy swim specifically, meaning holding your breath for more strokes at times.

Swimming is joint safe, is not really a major fat burner unless you go hard for distance, and will build, stretch, and develop lats.

just a thought