Skip to main content

Fairytales from the gym: All weights no cardio

So we are carrying on with our gym myths series, smashing stereotypes and learning how to train for better results in the process.

As promised in my last installment of this series, we are going to take a look at cardio.

My observations in the gym identify two particular types of workout. There's the people who are up there on the cardio machines, and don't tend to lift much - some of these are women who are avoiding weights, but this group also tends to include a lot of health focussed gym goers, people wanting to lose weight or improve cardiovascular health. Then there's the people who are all about weights, they go straight to freeweights on arrival, and stay there. Now, the latter may well be doing their cardio training elsewhere, but there is definitely a myth that exists about cardio and weights being separate types of training that don't mix, and that is what I want to bust today.

A personal trainer will tell you that a good training program needs both resistance and cardio training.



Why do you need to train cardio?


Benefits of cardio include:


You can't simply leave that out of your routine. So why does that commonly happen?

Firstly, when training for strength or hypertrophy (big muscles) is the goal, that means a lot of volume (sets and reps) and a lot of rest time between sets, which means that workouts take a long time. We can reduce that time by using split routines, and condense it by using supersets, trisets and giant sets, but ultimately you are still going to be spending 40-60 minutes lifting weights and taking your rests between sets. Adding 20-30 minutes cardio onto that isn't that appealing, especially when on the surface, you might not understand why you need to.

Secondly, there is this idea out there that training cardio is actually detrimental to strength training. This is completely and utterly wrong. If you are training for functional fitness, it makes sense that you want to be able to move without getting out of breath. You want your body to be capable of keeping up with all the cool, fun stuff you want to do with it, and that means cardio fitness too. But even if you only want to be good at lifting, the right kind of cardio can still help you perform better.

And this is the key: The right kind of cardio.


Energy systems in cardio training.

To understand how this works, you need to understand energy systems. Your muscles get their fuel for contraction via a few different routes, depending on how the muscle is being used.

If you need the muscle to work at a low to moderate level, for a sustained period, you use your aerobic system. This needs oxygen and will carry on for hours if you need it to. So if you are running an endurance race at a steady pace, you will mostly rely on your aerobic system.

But the aerobic system has limits, and if you are working harder, a decent paced run instead of a jog, you will be relying on your lactate system to provide more fuel. The lactate system produces lactic acid as a byproduct, and this limits it. You can run on this system for a few minutes, but then you'll need to take a couple of minutes recovery.

The lactate system still isn't the flashiest fastest resource you have. That's your creatine phosphate system. CP provides a massive burst of energy for a short time, just a few seconds, but enough for a short hill sprint.

Energy systems in resistance training


So you need energy to lift weights too right? We know cardio training improves the efficiency of your energy systems in various ways, improving your tolerance to lactic acid for instance, or increasing CP stores in your muscles. Improvements to the systems in cardio are transferable when these systems are used in resistance training.

Soooooo..... If you train anaerobic cardio you increase your tolerance to lactic acid (the burn in your muscles), you push your anaerobic threshold (that bit where you feel like you are going to vomit) and that means you can work harder when you are lifting weights under anaerobic conditions. Hypertrophy training (heavy weights, several sets of 6-12 reps) uses your anaerobic system. The lactic acid burn stresses the muscles and encourages them to bulk up, the better you can train through "the burn" the better your gains will be.

It is true, that for instance training cardio for endurance is not highly compatible with power lifting. The two use different systems and ultimately you end up spreading yourself too thinly and compromise creeps in. Training endurance makes your intermediate type muscle fibres more like slow twitch fibres, but for power lifting you want fast twitch fibres, they clearly don't match up. But ..... you can do cardio to make them more like fast twitch fibres, and that will definitely improve your lifting. Training the right kind of cardio to match your resistance regime will get you better results all round.

Matchmaking your training


So if you are training for joint stability, low to mid resistance, high reps; then you need to be working on your aerobic conditioning. This is where LSD (long slow duration) cardio is useful. It works both ways, if you are training LSD for an endurance race, it makes sense to do some resistance training to stabilise and strengthen your joints.

If you are training for muscular endurance (mid weight, sets of 12-15 reps) then you will be using your aerobic system, but you want to be challenging your aerobic system to stay aerobic when you work harder, so do some intervals. Intervals are great because they allow you to push yourself towards your threshold, then take a little recovery break. Lots of gym machines have interval training sessions built in, which is really helpful. Or you could try a lower intensity circuits class.

Hypertrophy means going for the burn, so if you want big muscles you need to be training anaerobic intervals. Work hard for 30-60 seconds, then take a minute or two at a moderate level to get your breath back. You need to really be feeling it, like your heart is trying to strangle you. That's good times.

If you are training for strength or power then you are doing a lot of hard work in a very short time. You'll be lifting the heaviest you can for less than 5 reps (less than 10 seconds) then taking a couple of minutes rest before doing it again. You are using your creatine phosphate system. To train your CP system you need to be doing sprints or short, high intensity intervals. Working as hard as you can for 10 seconds, then taking it back to a moderate level for a couple of minutes recovery. Hill sprints are a good example of this, but any kind of cardio exercise will do.

Fitting cardio into your gym routine


OK, so now we know that you need to do it, the question is how.

The most obvious is to get onto the cardio machines, because they are right there. You've usually got the choice of a few different ones, mix it up a bit, don't just stick to one kind. Try adding 15 minutes of intervals on the machine into your workout.

You could also train cardio separately, maybe getting down to your local playing fields and doing some running between lines, or get a running app on your phone that coaches you through intervals of fast running and recovery for set times. Or try some cardio intervals at home, stuff like burpees and mountain climbers, then jogging on the spot for recovery.

Classes are great too, there's a whole load of options for HIIT (high intensity interval training) classes that use cardio intervals - HIIT workouts are short too, usually 20-40 minutes, so they aren't too hard to schedule.

My absolute favourite way to bring cardio to weights addicts is bringing HIIT into your resistance workout. Turbulence training is an example of HIIT that works great with a hypertrophy programme, I use it a lot because I get bored in the rests between sets. Basically you do a set of 6-10 reps, then a one minute cardio interval. You can do this on the mats in the gym with kettlebells, dumbells or bodyweight strength training, or you can get right down next to the weight bench and throw in some squat thrusts inbetween your chest press sets. Yeah, it's a bit unusual, but are you really going to let those guys sitting on their phones between sets judge you? You are a trailblazer and you are using your gym time to get the best results. Try it, it's hard, you will feel it and no one can tell you that this kind of cardio is for softies....



If you want help building a balanced, effective training program that helps you get the most out of your workout, you should totally check out my online PT options, it's a great value way to access my expertise for your personal goals.

Comments

Popular posts from this blog

Managing Fibromyalgia flares

I've written before about living with EDS and Fibromyalgia,  much of my personal fitness and health practices are geared around managing those conditions and keeping me as well as I can be.

When managing a chronic health condition, particularly one that involves fatigue and potential flare ups, pacing, good nutrition, good sleep and generally taking care of yourself is always the first priority. Ideally we want to have as few flares as possible. But sometimes they still happen, and when they do, it's good to have a strategy in place.

And I'm going to be talking in fairly general terms, because while EDS and Fibro are my personal experience, there is so little understanding of the mechanisms behind these conditions, that most strategies are going to be applicable to a number of conditions where crashes of exhaustion and pain are a feature.


So what is a flare?
A flare is a period where someone with chronic illness suffers increased symptoms for a short while. The symptoms can…

What's the deal with yoga and hypermobility?

I wanted to address a question today that keeps coming up on various hypermobility and EDS forums that I frequent. It comes up so often in fact that I feel like I have to write this all up in one place, to save me 1000s of key strokes of individual responses and distil some of my opinions and thought processes on the matter.

It always goes like this. Someone asks a question like "I've just been diagnosed with hypermobility, I've been told I can't do yoga anymore..."

The responses are always a mixture of "yes, my doctor/physio told me yoga was the worst thing I could do for my hypermobility" and "I do yoga and it's been the best thing for my hypermobility".

So what gives?

Well, I'm firmly in the "yoga is useful" camp, and I have to disclose that. I'm a yoga practitioner of around 20 years and a perinatal yoga teacher, as well as a personal trainer and bendy person.

While I have the deepest respect for the medical professio…

Step away from the scale. Why weigh ins and weight loss don't match.

I have a persistant bugbear when it comes to health coaching, and it's this issue of "weight".

People are often talking about "losing weight", the number on the scale becomes a focus. "If only I could just get under 65kg" they say. Or worse I see advertised "buy this supplement and you can lose 20kg in a fortnight".

I've found myself frequently sitting with a weight-focussed client and asking "if you were 2 dress sizes smaller, fit and toned, but you weighed the same as you do now, could you be happy with that?"

You might be surprised how challenging a question that can be. For many people, particularly those who have struggled with weight loss, that number is the absolute key. They can wake up, feeling energised and full of life, slip into those jeans that used to live hopefully in the bottom of the drawer, check themselves in the mirror and love what they see... then they step on the scales, see the number is half a kilo grea…

How staring at your phone could be causing your weak ankles.

Our bodies are incredible.
They are mad feats of improbable engineering with bone, muscle and connective tissue working in balance to move smoothly and with accuracy.

We have pretty much the same bones as a llama, a bat or a seal. Variations the lengths, tension and kinematics mean that we move and function completely differently. That's awesome.

I've been fascinated by movement since I was a teenager. I remember being a precocious 17 year old at my university interview. I had taken a trip out to the Equine Sports Medicine Centre to look at the high speed treadmill. It's an amazing (and very expensive) bit of tech that allows a horse to gallop while being relatively stationary, so accessible for all kinds of diagnostics. My interviewer asked what I thought of it. I said it was pretty impressive but I wasn't sold on how the horse moved on it. They still offered me a place. I still don't like to assess movement on a treadmill, you don't see natural locomotion.

A…

Running with wolves

When I started trying to reverse my post-baby weight gain, I spent several months, probably a year or so really floundering.

I was exercising, hard. I didn't feel like I was overeating, but I wasn't losing weight. In fact sometimes I was gaining more and I couldn't figure out why.

Often I get personal training clients coming to me with the same problem. They eat wholesome foods with few treats, they exercise hard several times a week, but there's no weight loss.

The answer to this problem is a staple for a PT or nutrition coach. It's about activity levels. If I sit on the sofa all day, I burn through just under 2000 calories. If I do a 30 minute HIIT workout, I burn about 200 more. But if I spend my day doing housework, walking to town to do errands and generally being on my feet, I burn 3000 calories or more. It's not the workouts, it's the activity or NEAT (non exercise activity thermogenesis if you feel fancy).

So how do you keep up your NEAT or low leve…