Hey check out this post adarq
http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-1.html/
I've found his series to be very helpful for learning about aerobic training, pretty much my template for aerobic workouts. In the last part of the series he says something really similar to what you just said, 30-45 mins light aerobics for athletes when in-season or strength phase. I'll give the preworkout aerobics a try, keeping intensity lower
cool! ya i read that series a while back, LBSS linked it iirc.
What concerned me in particular is some of this information about how aerobic training can interfere with protein synthesis
However, one of the primary effectors of adaptation is something called AMPk (which stands for adenosine monophosphate kinase). Now, I wrote an article about AMPk: The Master Metabolic Regulator several years ago and, since that time, research has simply continued to mount on the topic. For the details you can read the article, I’ll simply recap below.
In essence, AMPk is a cellular energy sensor, it reacts to changes in the energy state of the muscle cell and this has a number of effects. For example, when AMPk is activated, the muscle will burn more fat for fuel, it will take up glucose from the blood stream, it will become more insulin sensitive. It’s worth mentioning that AMPk activation also inhibits protein synthesis by inhibiting another molecular sensor called mTOR. This explains a whole bunch of other things (such as why doing a lot of endurance training after you lift is a bad idea) which I’m not going to get into in this article.
Relevant to this article, AMPk activation is a big part of what stimulates mitochondrial biogenesis (that is, the creation of new mitochondria). If you remember hearing about the couch potato rat that was turned into a marathon running rat, that was done by over-expressing AMPk in the skeletal muscle.
Do you think intense aerobic and anaerobic training could work against each other so neither one is receiving optimal benefit? Joint impact is something I would worry about mixing those two. Maybe doing the intense aerobics on elliptical? I think swimming wold also be a good option but I am just not skilled enough swimmer to get a controlled 30-45 min workout. I've heard rowing can surprisingly be pretty hard on the joints too.
nah i think that's overanalysis. it could be sound "science", but, the applicability of it to the "real world" & taking into account a moderate progression, don't see it causing any problems.
In excess, both would work against each other for sure.. but that's almost if you're trying to specialize in both disciplines or peaking one system after building the other as a base - in that case, you need detailed / careful planning .. in your case, you just need to get your body adapted to being able to handle *light* cardio pre or post working .. or just on an off day *whenever*, like it's nothing. It should effect you, a little more than walking would. If it impacts you more than that, that's just a good sign you have some quick gains to make in conditioning, or you're going way too hard in the cardio warmup.
IMHO, cardio is way too taboo. In fact, all of these elite/pro runners & coachers are trying to get people to run SLOWER.. nice relaxed runs @ conversation pace, more volume/longer distance. I'm not saying take it there (hours of running), but most athletes will benefit from such paces even if it's 30-45 minutes. The body adapts quick to that from my experience.. after a few weeks, you get greedy and start going faster, because you just adapt so quick. Those higher paces are good too, but they are basically a separate session (dedicated session): they are more taxing on the CNS/alactic systems, which is what should make you feel like you need more recovery. Generally those should increase in frequency as you move closer to competition/sea.
But ya in a nutshell, light cardio should exist in every block/period of your training, whether it be a warmup and/OR a dedicated session etc.. got to hit that steady state for ~30 minutes and just give the heart some stimulus to adapt/improve.
fwiw, I never liked cardio AFTER lifting .. I feel like there's more risk there, because you can fry your CNS during a heavy intense session, and then running with that diminished CNS isn't the best idea. On the other hand, when you're fresh, light cardio before lifting will also get you really loose, (maybe) optimally warmed up & ready to go. I mean most people don't break enough of a sweat before lifting - we're all guilty of it.
The bodybuilding: I agree with you 100% I think lower bodybuilding can be very useful. I learned from Verk that while slow-twitch muscle can't make a literal conversion to fast-twitch, it can begin to act more like fast-twitch if you follow hypertrophy-->RFD. So might as well get swole and then make your fibers functional for athletics.
On that particular day though, I was just doing upper body brolifting which I was disappointed in.
hah. all good man. elite chinese oly lifters love to do that, tons of videos of them going nuts just bodybuilding with upper. I remember Zhang Guozheng (sp?) bragged about his love for bodybuilding training, in several articles/interviews.
pc!
7/19
DC all day. Really bailing on these isometrics........
7/20
warmup
15Y sprint focused on start: 5x3 (felt pretty strong, first step feels a little inefficient)
50Y sprint working up to top speed: 2,2,1 (breathing needs work, mechanics aren't pretty either)
+4 hours
First frisbee practice in a while. Played kind of bad, but about at the level I was expecting. Anaerobic fitness is the biggest limiting factor. Throws also need hella work, and movement quality. Didn't get a chance to roof anyone but laid out 4 times, brace holding knee together. Biggest strength was positive attitude and sociability. Confident, despite playing not great.
Good news is BRACE WORKS PERFECTLY. Kind of rubbed the skin around my hamstring insertion raw and still yet to test it out on SLRVJ, but I CAN PLAY. YES.
Groin issue flaring up again, will see what the PT thinks about it. Not too surprised or terribly worried, it disappeared last time I was at peak performance for frisbee.
awesome except for the portion I bolded.. that would freak me out. EEK!@#@$
lmao!!
Tourney this weekend... Unsure if I should play. Might be better to ease into it, especially seeing the injuries on the board lately.
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your gut is telling you to ease into it.. even on the forum.
your gut typed you the answer already. health #1!!
seems like the most difficult thing is listening to your gut, when your gut is telling you something you don't want to hear.. i've done that many times. usually ends up "not-so-good".
pc again!
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You should get back into some hard endurance runs, I thought you had a really good thing going.
