I used to think that cardio would kill your gains. I was totally wrong. As I have gotten older I have started to care more about my overall health then just how much I can lift. I started researching how to combine weightlifting with cardio. What I realized is if I wanted to combine the two I would have to focus more on easy effort (zone 2) cardio using single modality methods such as rowing, biking, or running. No more crazy metcons that leave you beat up for days and not allowing you to get the most out of lifting.
So about 2 months ago I took what I had learned and started doing cardio 3-4x a week mainly in the form of running. I was also lifting weights 4 days a week. Every cardio session was done in zone 2. I used a combination of heart rate (130-150 bpm) and the talk test method to make sure I was staying in zone 2. I mostly stick to running, and every now and then I will throw in the echo bike. So far I am loving the results. My cardio is improving, I feel great going into my strength sessions, and I am getting stronger. Running has allowed me to improve my endurance while simultaneously getting stronger, and here is why:
1. Running allows me to get the stimulus I am looking for without beating me up as much as a normal metabolic conditioning workout (metcon) would.
Let me explain; I run 3 times a week. Two days a week I do a 30 minute zone 2 run and one day I do a longer run (about 60 minutes) again in zone 2. Compared to someone who is training for a marathon, this is relatively low volume. Due to this lower volume and intensity, I am not getting nearly as sore as compared to when I do a metcon with a lot of lunges and/or squats where my legs would be trashed for the next day’s lifting session.
2. Running allows me to train different disciplines on different days.
For example, on Fridays I do a long run at a very slow pace to help increase my endurance. This is using my aerobic system. This means I am using oxygen to create energy. On Saturdays I do my heavy upper body strength day. This is using primarily my anaerobic system and also lets my lower body recover. By using different energy systems and different parts of my body on different days, I can still train “hard” each day and still be able to recovery.
Since I started to incorporate running into my training, my mile time has decreased by 0:44 seconds while my strength has increased (I recently hit a 3 rep max deadlift at 490 lbs and a 3 rep max squat at 430 lbs). The goal is to eventually hit a lifetime PR 1 mile run while still being able to maintain, if not improve, my lifting. To give you an idea, I ran a 6:01 mile when I was 17 in high school. At the time I was 160 lbs, never lifted weights, and played soccer (where most of my training was running). It would be cool to beat that weighing 25 lbs more while also being able to lift some big weights. (I want a 3x body weight deadlift).
Long story short, it is possible to get stronger and improve your cardio if done correctly. If you are looking to get stronger don't be afraid to substitute some of your shorter, higher intensity conditioning workouts for some longer, zone 2 work on the bike, rower, or running.
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