Conditioning for Cardio Haters

Cardiovascular exercise is fantastic for strengthening your heart, improving lung capacity, boosting your immune system and improving sleep.

If you love to run, by all means you should run Forrest.

If you enjoy swimming, you should include swimming.

If you can spend more than 30 minutes on a treadmill or elliptical without losing your mind, go for it. You do you.

What matters most is that you find the type of conditioning that you enjoy so you’re more likely to stay consistent.

But what if you’re one of people (like me) who genuinely despises traditional cardio and would rather gnaw off a limb than spend time on a treadmill?

Keep reading…this post is for you.


Metabolic Conditioning

This is a type of training designed to consume maximum calories (energy) and to create an oxygen deficit that requires your body to burn calories at an accelerated rate after your workouts. This is commonly referred to as EPOC (Excess Post-Exercise Oxygen Consumption) which creates a temporary increase in your metabolic rate to allow your body to recover from training.

You may enjoy loaded variations of metabolic conditioning because it gives you the “feeling” of working out versus doing traditional steady state cardio.


Impact of Energy Systems on Conditioning

There are multiple energy systems in the body and it’s important to note that they are all working together at all times. But there are specific periods of time and levels of effort in which one energy system takes precedence over the others.

The anaerobic-alactic system (without oxygen) is dominant during short, powerful bursts of work. This energy system is depleted after about 10 to 12 seconds.

The anaerobic-lactic system produces energy for moderate intensity efforts that last between 60 and 90 seconds. This is achieved via anaerobic glycolysis which burns carbohydrates.

After this 60 to 90 second window, the aerobic system (with oxygen) is dominant because the intensity of effort can’t be sustained.

To get the most benefit from anaerobic training, you need a well-developed aerobic system.

Think Gas Tank (aerobic system) vs. Gas Pedal (anerobic systems). Stepping on your gas pedal isn’t very effective if your gas tank is empty.

Train capacity before training power.


Programming Conditioning

Loaded Aerobic Conditioning

Intervals with equal work to rest ratios are very effective at improving your aerobic base (rowing for 2 minutes followed by rest for 2 minutes).

Kettlebell Complexes are another loaded conditioning favorite because they combine the variety you crave with the misery you need. You’re welcome.

Another favorite is creating a circuit that combines a cyclical element (Air Bike, Rower or SkiErg) with loaded carries, sled pushes, explosive exercises and possibly a sub-maximal strength exercise.

Here’s one that’s sure to displease:

Goal is 3 Rounds in 12 minutes and you should be able to pass the Talk Test at any point. If your rounds get slower, you’re working at too high of an intensity level.

  • 500m Row
  • Farmers Carry for 30 seconds (minimum half bodyweight)
  • 10 Push Ups


Alactic Capacity Intervals

Work at a high intensity (7+ RPE) for 10-15 seconds (one rep) followed by a rest period of 60-90 seconds. One set equals 10-12 reps. Rest between 5 to 8 minutes between sets with 2 to 3 sets per workout.

Exercises: Pick your favorite explosive exercises here. Jumping, sprinting, Air Bikes, throws, explosive push-ups, snatches or Medicine Ball Slams.


Alactic Power Intervals

Work for 8-10 seconds (one rep) then rest until you can pass the Talk Test (“My name is Mike and I like to eat pizza”).

One set equals 5-6 reps and you should rest between 5-10 minutes between sets with 2-3 sets per workout.

Exercises: Pick your favorite explosive exercises here. Jumping, sprinting, Air Bikes, throws, explosive push-ups, snatches or Medicine Ball Slams.

We typically use metabolic conditioning as a finisher simply because it can be very neurologically demanding and have negative effects on performance if done before strength training. Longer conditioning sessions may need to be performed on a day when you’re NOT strength training.


About No Limits

No Limits Fitness provides step-by-step programs to help busy adults get the body they’ve always wanted, without restrictive diets or time-consuming workouts, so they can lead more fulfilling lives. Life is a much better experience in a strong, healthy body!

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