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Workout of the Day:
"Sumo and Balls"
"Sumo and Balls"
7 rounds for time:
30 Seconds of Sumo Deadlifts
30 Seconds of Wallballs
30 Seconds rest
Post reps to beyondthewhiteboard.
---------------------------------------------------------------------------------------------------------------------I got an email today, here's what it said:
"Do you think when we are doing such short workouts that you could add a little something extra for us cardio girls?? When I am only doing a really hard 5-15 min workout i do not feel like I am doing enoungh for my cardio and fat burn. I am feeling like I have to supplement my workouts by going to do something extra. Anyways just wondering if not no big deal- I can do stuff before or after just a suggestion."
Upon futher questioning, this particular person wants to improve the shape of their body. Also a priority is to decreasing body fat and increase muscle.
Will short duration, more intense exercises meet this girls goals better long duration cardio (whether its weights, running, etc). Absolutely!
Here's the problem, whenever the workouts go really really long the power goes down. The intensity drops. Sure, fat is being burnt, but muscle is too. Body composition goes down the toilet, and overall fitness is sacrificed. (See: What is fitness)
Take for example these two extremes: Guess which one is a Olympic sprinter (short intense) and which is an Olympic long distance runner (long duration). Which has the better body composition?
My point: If you want to weigh less and look like skeletor, make the workouts long and slow. If you want your body composition to improve, your muscle mass to improve, your funcationality to improve and to improve your fitness across the board - we are on the right track.If you are doing anything to detract from that intensity that we should be seeing at the gym (running on off days, not eating right, not resting, not getting your sleep, etc) then get rid of it. And if you think I might be wrong, (which I am often!) test my theory 100% for a month and see where you find yourself.
Two more resources to read:
Metabolic Conditioning
The myth of the fat burning zone
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