General Rules of Conditioning

Updated: Jun 19, 2020

Conditioning/ cardio can be a crucial aspect of any effective training program. When implemented properly we can significantly increase your bodies recovery time while still packing on lean muscle. The more lean muscle we can accumulate the easier it will be to maintain a low body fat percentage that you are proud of! As it relates to fat loss, I believe in following a less is more approach. The human body adapts very quickly and results may become stagnant if we do not have the ability to progressively overload your regimen. Meaning to notice continued results we will need to have the opportunity to increase the amount of cardio you are doing within reason. No one has the time to perform hours of cardio per week on top of an intense training program and our daily life tasks. The plan is to train smart, not necessarily harder and over time find what works best for you!

You can calculate your maximal heart rate by subtracting your age from 220. Tracking your heart rate by beats per minute and making sure you do not exceed what is intended. (Example 28 years old: 220 – 28 = 192 Maximum Heart Rate)

Low Impact Cardio/ Conditioning

Although with low intensity cardiovascular conditioning you will burn half the number of total calories, studies have shown you may target up to 20% more calories from fat in a single session while at a lower intensity. Our goal with this style of conditioning is to put as little stress on your joints and nervous system as possible creating less likelihood of injury or sensation of “burning out”. While still managing to gradually decrease body fat and speeding up recovery time.

High Intensity Interval Training Cardio (HIIT)

Taking a professionally calculated approach to conditioning, based off of your personal capability we adjust levels of intensity to stimulate your metabolism, increasing your total caloric expenditure in a shorter period of time. Consciously alternating between short bursts of high intensity aerobic training and low/moderate intensity anaerobic training giving you a significant increase in the “After Burn Effect”. It is important to maintain 70-80% of your maximum heart rate during HIIT Training.

"The After-Burn Affect" Better known as post-exercise oxygen consumption (EPOC). Several studies have suggested there is strong correlation between the number of calories burned post exercise and the activity levels intensity. Simply put, the more intense the exercise, the more oxygen consumed afterwards. Therefor the more total calories burnt long term. You will experience this not only from HIIT training but also resistance (weight) training as well.

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