Improving your Metabolic Systems
Friday, 28 May 2010 14:03
Three things you should be focusing on regarding your cardiovascular fitness:
1. Lactate Threshold- Ability to do high intensity work for up to 3 minutes
2. Lactate Power - Ability to do high intensity work for up to 12 seconds
3. Aerobic System (VO2Max) - Ability to utilize oxygen and recover
We have determined that fitness is made up of four fundamentals. The fundamentals are as follows:
1. Cardiovascular Fitness
2. Muscle and Joint Fitness
3. Dietary Fitness
4. Psychological Fitness
In this blog we will look at a five week method, used to increase cardiovascular performance and metabolism.
What is required? Your legs, space to run, treatmill, and cycle.
An easy way to start improving the cardiovascular system at a beginner level is to utilize this simple conditioning program. Do a quarter mile run prior to this and mark the time it took to complete the run. You can use this gauge your progress. If at any time you have pain or feel "something" then stop. Never negotiate pain during an exercise regimin, get it checked out by the appropriate professional.
Beginner Week 1 (30 minutes total)
On Monday, Wednesday, and Friday of week one, you should be engauging in low level* running or cycling. I suggest running on Monday, treadmill on Wednesday, and cycling on Friday. See my notes at the end of this article on cycling and the lower back. The total time should be around 30 minutes.
*low level: you should be able to carry normal conversation (fast pace walking or low speed jogging).
Beginner Week 2 (15 minutes total)
| Monday | Wednesday | Friday |
| Running: 30 second sprint followed by 3 min jog | Treadmill: 30 seconds high pace followed by 3 minutes low pace | Cycle: 30 seconds high intensity crank speed followed by 3 minutes low crank speed |
Week 2 requires you to go HARD OUT! Don't cheat yourself. Its only for 30 seconds then you get 3 times the rest. Your rest still requires movement so don't stop, instead, catch you breath during a nicely paced jog or speed walk.
Beginner Week 3 (15 minutes total)
| Monday | Wednesday | Friday |
| Running: 30 second sprint followed by 2 min jog | Treadmill: 30 seconds high pace followed by 2 minutes low pace | Cycle: 30 seconds high intensity crank speed followed by 2 minutes low crank speed |
Beginner Week 4 (15 minutes total)
| Monday | Wednesday | Friday |
| Running: 30 second sprint followed by1 min jog | Treadmill: 30 seconds high pace followed by 1 minutes low pace | Cycle: 30 seconds high intensity crank speed followed by 1 minutes low crank speed |
Beginner Week 5 (15 minutes total)
| Monday | Wednesday | Friday |
| Running: 30 second sprint followed by 30 seconds jog | Treadmill: 30 seconds high pace followed by 30 seconds low pace | Cycle: 30 seconds high intensity crank speed followed by 30 seconds low crank speed |
The week following week 5 (the following Friday of week 6) retest your quarter mile run. I believe you will be delighted at the result.
This program is structured to disperse compression on the lower back throughout the week. Cycling and running on pavement will induce the most pressure. This is why they are spaced the furthest apart. Keep a neutral spine during your cycling, especially if you are prone to acute flare ups.
Be Safe, Be Smart, Be Sensible
Dr. Anthony Close
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