Hail to the Dinosaurs!
I've been getting a ton of questions from
readers about combining strength training
and cardio training.
That's good, because it shows that many
Dinos are doing the smart thing and working
to improve their strength and development
through their lifting -- and also working to
improve their cardiovascular condition and
help whack the lard lumps with their cardio
exercise.
It's bad, though, that so many readers still
have questions about it -- but at least they're
thinking about it, and trying to figure out
what to do.
Cardio training for strength athletes requires
a careful balance between doing enough to get
results and NOT doing doing much "cardio" that
you affect your strength training or your
recovery ability.
You also need to train your cardiovascular
system in ways that avoid excessive wear and
tear on the joints.
And please note -- both problems are of
special concern to (1) a bigger, heavier
lifter (which describes many of you), and
(2) an older lifter (which also describes
many of you).
I mean, face it -- the things that are okay
for a 17 year old who weighs 145 pounds are
hardly going to work for a 50 year old who
weighs 220 pounds.
One of the best cardio programs for a strength
athlete is also one of the simplest.
It's something I alluded to earlier today in
another message.
It's walking.
In many respects, it's a perfect cardio exercise
for guys who do lots of heavy squatting, pulling
and pushing.
It's easy to do.
You can do it pretty much anywhere.
It doesn't require any special equipment.
You can start as easy as you want (or need) and
build up to some serious hard training over time.
It won't cut into your recovery ability and it
won't affect your strength training (unless you
go nuts and start to really overdo it).
For a healthy lifter with no pre-existing foot,
leg or hip issues, it's pretty safe -- as long as
you wear good shoes and as long as you start slow
and easy and build up the speed and the distance
g-r-a-d-u-a-l-l-y. (Of course, if you have any kind
of health issue -- high blood pressure, heart problems,
joint issues, etc. -- or if you're over the age 40
or unusually heavy -- check w/ your doctor before
stratring a walking program.)
Important Note: "gradually" means slowly, steadily,
sensibly and progressively. It doe snot, as many believe,
mean "overnight" or "immediately."
Many doctors -- including at least one former Surgeon
General of the United States -- believe that 30 minutes
per day of walking is one of the best things you can
do for your over-all health and fitness.
Bernarr McFadden believed the very same thing. He was
such a big fan of walking that he even wrote a book
about it. I have a copy on my book shelf -- and it's
darn good reading.
There are other kinds of Dino-style cardio training that
you might want to try. I detail them in GRAY HAIR AND
BLACK IRON. If you have a copy, re-read those chapters
tonight. If you don't have a copy, you might want to
order one. It will give you tons of tips on effective
cardio training for strength athletes.
But start by thinking about walking. It's good for you.
Yours in strength,
Brooks Kubik
P.S. You can grab GRAY HAIR AND BLACK IRON right here at
Dino Headquarters:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2 My other books and courses -- as well as The
Dino Files newsletter -- are right here:
http://www.brookskubik.com/products.html
P.S. 3 Walking is like lifting. It works best if you take it one step at a time.
