#training tips

Principle of Overload

In order for your body to continually adapt, you must work the body beyond what it is already used to. This is the principle of overload. The lack of consideration for this principle is what slows, and even prevents progress in many people's training.

If you go from using a 0lb. dumbbell to using a 15lb. dumbbell, you are going to make some adaptations. But the body will soon have the capacity to work with an even heavier dumbbell than 15lbs. If at that point you continue to work with the 15lb. dumbbell, you will make no more progress.

Essentially, your body's capacity continues to go up as you get stronger and more fit. This is why you must work harder in order to achieve enough of a training effect (the more conditioned you become). If you don't continue to work to your full capacity, you won't continue to progress. In fact, the lack of stimulus can lead to regression

There are other ways than just increasing weight to overload the body. If you want to know other ways just ask. But what I ask of you is to get out of your comfort zone and keep trying to work harder than you did during your last work out. 

Crossing The Jump Rope: Use The Arms

For regular rope skipping, it is preferred to generate rope speed by turning only the wrists, and refraining from involving the arms. 

When you move to crossing the jump rope, it is exactly the opposite. If you are still expending effort trying to turn your wrists as you cross back and forth, your crosses will be too slow, and eventually the rope speed will get out of synch with your foot speed.

Watch this video...

Cardio: Part 1

You're obsessed with doing "cardio". 

You think that cardio must be done to get into, and remain in shape.

I think your infatuation with cardio is overrated.

And I think using the word cardio is your first mistake. 

When you use the word cardio, you actually refer to cardiovascular exercise. By definition, any activity that elevates the heart rate qualifies it as cardiovascular exercise. Cardiovascular exercise trains the heart.

Pull ups raise your heart rate. Squatting raises your heart rate. Even standing up out of bed, and walking to the coffee maker in the morning makes your heart rate go up. All of these activities require the heart to function. Therefore, you are doing cardio pretty much all day long.

But still, you attach "cardio" exclusively to the elliptical machine, recumbent bike, treadmill, etc.

If you enjoy using these types of machines at low intensities, that's fine. But you aren't doing cardio.

Your training tip for today is to understand that machines like ellipticals, bikes, treadmills, etc., are (mainly) used for: aerobic exercise, not cardio, if being technical. 

Coming up....

  • why am I being a snob about the confusion of cardio and aerobic exercise?
  • what is aerobic exercise?
  • what is anaerobic exercise?
  • which of these is most beneficial?