In this article, I have an intriguing discussion about cardio training, which will hopefully get you thinking differently, and trying new things.

You may know I’ve been called the anti-cardio guy before, but this week I’m back posing the question to you… Do you really need cardio training to get lean and in great shape? By the way, you’ll see in a minute that I’m not really “anti-cardio”, just “anti traditional cardio”.

Most fitness buffs, weekend warriors, or anyone trying to get in shape or lose body fat, consider it a fact that they need “cardio” exercise to accomplish these goals. They would never even question it. However, I’m not only questioning it, I’m going to refute it! In fact, you may be surprised to know that some of the leanest and meanest people I know (men and women), NEVER do any type of normal or traditional cardio. And I’ve spent over 15 years working out in various gyms, and hanging out with athletes of all sorts, so I’ve seen it all. I will say that there can be a place for low-moderate level cardio for really overweight or deconditioned people, but even in those cases, there can sometimes be more effective methods.

But what exactly is “cardio”? Most people would consider cardio to be pumping away mindlessly on a treadmill, riding a stationary bike, or coasting on an elliptical machine, while watching the TV screen at their state of the art gym. This is what I call “traditional cardio”. Hmmm, no wonder the majority of people get bored with their workouts and give up after a couple months without seeing results.

But if you look closer, “cardio” can be considered any type of exercise or activity that strengthens the cardiovascular system. I’m not going to get into anything technical like increasing your VO2 max or anything like that. To keep it simple, if it gets your heart pumpin, and gets you huffin and puffin, it’s cardio. I don’t care if you’re holding dumbbells or a barbell and everyone calls it a weight training exercise… it’s still conditioning your heart.
Let’s take a look at a couple examples. Take a barbell (or dumbbell, or kettlebell) clean & press for example, which involves lifting a barbell from the floor up to shoulders, then push pressing overhead. And listen up ladies, because even though this is usually seen as a manly exercise, it doesn’t matter if you’re not lifting 250 lbs; if 45 lbs is challenging to you, then you will still benefit just as much. At first glance, most people think of the barbell C&P only as a weight training exercise or strength exercise. However, I challenge you to do a hard set of around 10-15 reps on the C&P. If you used a challenging enough weight, what you’ll find is that your heart rate is probably up to about 80-90% of your recommended max, and you are huffing and puffing like you just ran a 100-meter sprint (which by the way, sprinting kicks the crap out of jogging any day if you want the easiest way to lose body fat fast).

Try the same thing for a set of 20 reps of one-arm snatches or swings with each arm with a kettlebell or dumbbell, and tell me your legs aren’t burning, heart racing, and you’re gasping for breath. How about trying 5 minutes straight of bodyweight squats, lunges, and pushups with very little rest. Again, notice your heart pounding, sweat pouring off of you, and chest heaving for breaths!

Try and tell me you’re not conditioning your heart with this style of training! Conventional thinking says that these are weight training or strength training exercises. However, they are fullfilling your cardio needs as well due to the high intensity of work performed during these types of exercises.

Not only do you save time, but you strengthen and condition almost every muscle in your entire body with these full body exercises if you do them with enough intensity… something that can’t be said for that boring stationary bike ride or treadmill jaunt while reading or watching TV. Seriously, if you can read or watch TV while doing any exercise, you’re not concentrating enough on what you’re doing, plus you’re probably not working out hard enough to see any real results.

I challenge you to give the “traditional cardio” a rest for a month or two, and start training the way I explain in my internationally popular “Truth about Six pack Abs Program”, and see how you start getting leaner, more defined, and your six-pack starting to show through what used to be stubborn stomach fat deposits.

A deficiency in leg strength and endurance is an area which can affect the function of individuals in everyday life. Whether it is your profession, family life, hobby or sporting endeavour it is more than likely that you will spend a significant amount of time using your legs. An efficient, worthwhile and enjoyable method of improving the fitness variables of our legs is through hill sprints. Hill sprints are also a superior weight loss tool, with the calorie expenditure being greater than the flat sprint relatives. Hill sprints can be seen as a cross between sprinting and weightlifting; this will have significant benefit to body composition, not to mention self discipline.

While by name it is a sprint, in essence the percentage effort required is relative to your current fitness level. A sprint may consist of a fast paced walk up the incline.

Hill sprints can be split into two categories: Long-gradual incline and Short-steep incline. Attention should also be paid to technique and session preparation as well as recovery.
Session preparation

As with all forms of physical activity a full body warm up is a requirement. A good warm up should consist of movement which slightly raises your heart rate and prepares your muscles for action; this can be done either on electronic exercise equipment or by a series of dynamic stretches- stretching through a continuos range of movement- for 5 to 10 minutes.

Long-gradual incline

Hill sprints over a long- gradual incline will train your legs- primarily- from an endurance perspective, with strength being secondary. Choose an area relatively even surfaced which is on a gradual incline of 20-30 meters over a length of 100-150 meters. Complete two sets of five sprints at a 70-90% effort, slowly jogging back to the starting point after each incline run, with a 60-180 second break between sets.

Short-steep incline

Hill sprints on a short-steep incline will train your legs from a strength aspect, with endurance being an added benefit. Locate an area with solid surface with three different inclines of approximately 5, 10 and 15 meters over a 30 meter length. Complete one set of three runs to each incline (total of nine sets) at a 90-100% effort, with a walk/slow jog back from each sprint, and a 200 meter walk/slow jog recovery between sets.

Technique

A focus on technique is important to get the most out of your hill sprints. Pay attention to a strong leg drive and efficient arm motion. It is also important to maintain a stable core- abdominals and lower back- to prove a solid base for the limbs to work from.

Session recovery

Due to the nature of hill sprints being both concentric (muscle shortening- up hill) and eccentric movements (muscle lengthening- down hill) you will suffer DOMS (Delayed Onset of Muscle Soreness) in the 24 to 48 hour period post session. To aid your recovery complete static stretching- 30 second hold- post session, with massage and hydrotherapy also being recommended. Add hill sprints into your training regime one to three times per week, making sure of at least one day rest in between sessions. You will notice an improvement in strength and endurance which will take you a step closer to achieving your fitness and lifestyle goals.

One of the greatest marvels in human experiences is the beginning of each adventure or misadventure. And with each time we begin, the experiences we’ve learned prove to be more beneficial than not starting at all. Each step of training must be regulated and done according to the typical (and standard) measures that must be used to avoid definite pitfalls.

On training for a USA triathlon, a beginner must secure to it that he had been active for quite several months before joining a competition. That way, his body is more or less conditioned to the rigidity of routines involved in the courses. After all, triathlon is not for the faint-hearted. One must literally have the discipline and endurance enough to keep him in the game.

For a start, beginners should first see their physician to gather data on the routine that must first be done. Current health statues is vital in initiating a training program for a triathlon. Of the three stages in a USA triathlon, the swim is the most intimidating aspect. Begin with your feet getting wet. Advance to longer distances after several months. (It takes a very slow process to build endurance remember?) Start with two or four laps and develop gradually until you can do continuous swimming of 400 to 600 meters.

Though you may have trained well, pool swimming is still different from open water swimming. It will require you to adapt and so take advantage of the training time to make yourself accustomed to crowded lake swimming.

Cycling takes up most of the race duration. Please allow considerable attention on training this aspect. The first move shall be the choosing of the bike. Professionals from bike shops can best help you in your choice. However, your personal preference must still be on top. Assure to it that your choice fits your cycling needs, body and allows comfortable rides. During training, it is important that you know the type of terrain that you will encounter. This will help dictate the course for which you will conduct your practice.

The run may be the easiest junction of the race. Nevertheless, it still requires the endurance and strength the above activities require. Practice also on the transition stages. These usually are the most challenging parts that will outdo the major parts.

Because injury is a normal part of the competition, it would be best for the trainee to avoid any circumstances that will lead towards such incidences. Practices like warming up and cooling down, gradual increase in distances and wearing of appropriate suits, clothes and accessories must have some place in your attention.

Our body, being a perfect engine is designed specifically for training or non-training. If you test its limits then you get what you expect- you become better. If you remain in the same pace over the duration of your training, the body will adopt to that pace. Therefore, you must never allow your body to get used to similar workouts. Put challenges into it.

Always do things that will help create an interesting training for you. Sometimes it is not fatigue that stops someone from training, it is the lack of reason to enjoy the activities. Device variations. Say take on a new train partner or train somewhere else other than your usual training grounds. This way, your motivation will be kept high.

Training for sprint triathlon is easier than with all other triathlon categories. Here is a sample sprint triathlon training schedule for you.

Swimming

For amateurs, an ideal distance to start sprint swimming is 400 meters. This is within range even for those with really poor swimming background. If you feel that swimming would give you troubles, give it much of the discipline and stay on waters longer. This usually takes the longest to master since it is nearly pure technical work.

If you want to simplify your training, it would be best to watch strong swimmers do their things and follow their techniques if you can. It is always good to stay with larger training groups since they can provide you with advises and tips on training. You can do solo swimming yet crowd swimming will prepare you with the real feel during the race.

Cycling

The bike part normally consumes the most time in a sprint triathlon. And this is actually when you can earn some rest since your body does not do much of the works. You can ride any bikes if you like so long as they provide you the ideal speed that you require plus the aerodynamics to help maximize each pedal cycle.

Run

These might be the simplest part for anyone has the natural ability to run. But to run good after an energy-draining swim and leg-tiring bike is a different story.

Everyone has his or her weak sport, one only needs to know where it is and work on it well. Never bargain on the thought that you are good at one part and trust on it. The miles you have earned in your forte wont do good if you’ll lose them all in your second shot.

Runner Training

Training is an important aspect of being a runner. Whether you are a beginner and you are looking to increase your stamina or you’ve been running for a while and want to run faster or train for an event such as a marathon, training is something that is an essential part of the sport.

There is an art to choosing a good training program. The program you choose will depend on your goals and your needs. Here is some advice that will help you find a runner training program that will work for you.

Decide on Your Goals

The first step to choosing a runner training program is to decide on your goals. If you are a beginner, your training program will look a lot different than someone who is running their third marathon.

Sometimes a goal will be personal such as a desire to run five miles without stopping to rest. Other times a goal will be focused on an event such as running a 10K or a marathon. And often, people will run to help them lose weight or to build up their overall state of health.

Once you decide on your goals, write them down and put them in places where you can see them often. Turn the goal statements into affirmations and recite them a few times each day. For example, if you want to use running to help you lose ten pounds, your affirmation could be: “Running is helping me lose ten pounds.”

Choose a Program

Based on your list of goals, you are ready to choose or develop a runner training program that will work for you. If you need help, consult with someone who has more experience than you.

For example, if your goal is to run a marathon, you will want to choose a training schedule that will help you run a successful race. But, there are so many programs out there that it can be difficult choosing the one that is right for you. A beginning marathon runner will not follow the same program as someone who is racing in their fifth marathon.

In general, look for a runner training program that is a little challenging but not out of your reach. You don’t want to get discouraged and then give up.

Stick With It

You can spend a lot of time setting goals and fining a training program, but if you don’t stick with it, your efforts will not mean anything. Everyone has different ways of finding their motivation. Once you find what motivates you, sticking with your training plan will get much easier.

It takes a while to establish a routine. Before a routine is in place, you may feel disorganized or unmotivated. Give yourself a few weeks to establish a good routine before you start getting discouraged. Often, the routine will make you more motivated.

There is some controversy as to whether or not running or walking is the better exercise. Each form of exercise has its own pros and cons. If you are wondering whether or not you should be running and exercising, you may want to consider the positive and negative aspects of each before you choose one.

Consider Doing Both

Keep in mind that a lot of people feel as if doing a workout that is a combination of both is ideal. Walking provides excellent cross training for running and vice versa. And that way you can reap the benefits of both. If the workout includes alternating bursts of running and walking you can get the best of both worlds.

Risk of Injury

It is important to note that it seems that runners have a higher risk of injury than walkers. Running is a higher impact sport than walking is. If you have joint problems or are struggling with constant injuries, walking is the better choice. If you walk at a fast pace, you will still burn adequate calories.

Weight Loss Considerations

At first glance, it may seem as if running can help you lose weight. This is partially true. Runners tend to burn more calories because they go faster. However, if a walker is focused on going at a fast clip, they could also burn enough calories to lose weight. With walking, it is easier to get complacent.

Examining a Duke Study

There was a study done at Duke University that attempted to analyze which is better for weight loss, running or walking. The end result of the study was that the two were nearly identical. The key is that the walkers need to maintain a fast pace and not reduce their stride to a stroll. However, runners and joggers experienced better protection against heart disease.

Running Burns More Calories

You can’t escape the fact that running burns more calories. The current lore is that walking a mile and running a mile burns approximately the same amount of calories. However, runners will complete that mile a lot quicker than the average walker. So, thirty minutes of running will burn a lot more calories than thirty minutes of walking. Despite the results that the Duke study indicates, running should help you lose weight quicker.

Health Benefits of Exercise

But no matter which activity you ultimately choose, running or walking, the important thing to remember is that leading an active life is important to building an overall state of health. The key to staying healthy is to keep moving.