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Cardio
The cardio section will offer information about running and walking, jump rope, heart rate training, but the cardio corner will also feature articles about all sorts of sports injuries, eg. shin splints, stress fractures..even articles about running shoes and walking shoes will be posted!
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Disadvantages of high intensity interval training
Posted December 31st, 2007 in Cardio | No Comments »
Ok ok so you get the point: HIIT is very good! I’ve already discussed the many advantages of high interval intensity training, I’ve shown how to make a training program for HIIT… but now, I will discuss the other side of the medal: the disadvantages.
How to perform high intensity interval training (HIIT)?
Posted November 5th, 2007 in Cardio | No Comments »
How?
1. Warm up for a few minutes.
2. Once you’ve warmed up, sprint as fast as you can for 20 seconds
3. After these 20 seconds of hell, take a 1-minute break by walking slowly.
4. Sprint another 20 seconds at full pace! Then take a 1-minute break again
5. Continue this cycle until you’ve reached 6-8 sprints.
6. Cool down by jogging for a few minutes.
7. Stretch!
After your first workout, you might feel really, really bad. Like you want to throw up, or just lie down on the road. Don’t worry, this will get better later on. Think about your first workout, I bet the day after it, you were stiff as hell too, right?
I’ve just explained high intensity interval training via running, but this can also be done by swimming, rowing, an elliptical trainer, etc.
Training program for high intensity interval training
A good scheme might look like this:
|
Week |
Number of trainings |
Number of sprints |
|
1 |
1 |
5 |
|
2 |
1 |
6 |
|
3 |
2 |
5,6 |
|
4 |
2 |
6,6 |
|
5 |
3 |
5,5,5 |
|
6 |
3 |
6,5,5 |
|
7 |
3 |
6,5,6 |
|
8 |
3 |
6,6,6 |
|
9 |
3 |
7,6,6 |
|
10 |
3 |
7,6,7 |
As you can see, the number of sprints per training steadily goes up. Obviously, the more sprints, the harder it gets!Don’t forget to add a “deload” once in a while.
For example, after week 5, which is the first week that you’ll be training 3 times a week, you could take a full week off. That’s right, no HIIT for a week, to let your body recuperate.
A few remarks about high intensity interval training (HIIT)
Posted November 2nd, 2007 in Cardio | No Comments »
Not too long ago, I wrote an article about high intensity interval training with a training program included.
I have some more remarks about the high intensity interval training program:
1. If your physical condition is already OK, then you can start week 1 with 6 sprints. If your physical condition is darn good, then consider 7 or even 8 sprints! In week 10, you will then reach 10-11 sprints, which would be incredibly good!
2. If you’re an advanced athlete, you could also increase the intervals. For example, instead of sprinting for 20 seconds, you could try sprinting for 30 seconds!
3. And lastly, you could also add an incline hill or increase the resistance on your elliptical trainer / bicycle as an interval. As long as you give yourself for a full 100% during these intervals, things should be ok.
4. if you’re already into weight lifting, powerlifting or bodybuilding, then you might want to refrain yourself from doing 3 HIIT workouts per week.
Weight training is already very demanding for your body and is the same kind of anaerobic training as HIIT. Furthermore, since HIIT will also develop hypertrophy, this will only happen if you rest well (as with normal weight training). So if you work out 4 times a week in the gym, 1-2 HIIT workouts should be plenty. Don’t forget to eat more too if you still want to gain muscle!
Advantages of high intensity interval training
Posted October 20th, 2007 in Cardio | No Comments »
So what are all the advantages of HIIT? High intensity interval training has many advantages, but can be very tough. So what are the reason that should keep you going? Read on!
Before buying a heart rate monitor
Posted October 8th, 2007 in Cardio | No Comments »
So, you have decided to buy a heart rate monitor huh? For weight loss purposes, for better performance at your sport, or just for fun? It doesn’t matter, any reason to get a heart rate monitor is a good one! However, deciding which heart rate monitor you should buy isn’t an easy choice and will be determined by the question: “what are you going to use the monitor for?”. Read the rest of this entry »
High intensity interval training (HIIT) explained
Posted October 3rd, 2007 in Cardio | No Comments »
High-intensity interval training (HIIT) is a sort of cardio that was primarily intended to improve performance of athletes, by training in short sessions. It is a whole other way of training than low intensity training.
Chondromalacia patellae & running
Posted October 1st, 2007 in Cardio | No Comments »
In a previous article we discussed chondromalacia patellae. A knee injury, often occuring in teenage girls, sometimes due to sports. Today we’ll go even further and discuss how and why chondromalacia patellae can occur when running.
Sometimes chondromalacia patellae can occur because the upper leg muscles (the M. Quadriceps Femoris) is too weak. That’s why you should do exercises that will make the quadriceps muscle more powerful. Because the M. Quadriceps will get stronger, you should also do exercises for the hamstrings (the antagonist).
Sometimes the Quadriceps and/or hamstrings can be too tight. If that’s the case, you need to make them longer.
The surface where you run can be of importance aswell. The road shouldn’t be higher on the left or right side, as that will make you run like there’s a difference in leg length. Make sure the underground isn’t too hard either!
Too much pronating will cause a lot of stress on the knees. If that’s the case, you are probably wearing the wrong kind of running shoes.
Running uphill or suddenly raising the distance, puts a lot more stress on the knees too.
Chondromalacia patellae prevention and treatment
Posted September 25th, 2007 in Cardio | No Comments »
Today I'll discuss an injury called chondromalacia patellae. This is a famous running injury, don't let it happen to you! Read the rest of this entry »
Treatment of injuries
Posted September 20th, 2007 in Cardio | No Comments »
D'oh! You had an injury? Or you want to know how to treat an injury if the time comes… Well read on then, here are the best tips one can get to treat injuries. Read the rest of this entry »
Conconi test: determining anaerobic treshold
Posted September 17th, 2007 in Cardio, Fitness Equipment | No Comments »
The easiest way to determine your anaerobic threshold, is by listening to your breathing. Just when you’re starting to wheeze, you’re around that threshold. A lot more reliable is the Conconi test. This is a sports medicine test, intended to measure someone’s maximum anaerobic and aerobic threshold heart rates.