I teach Group Cycling and over the years I have heard feedback that my class is too hard. I will tell you
that I do not believe in people coming to a class for 55 minutes and just bouncing up and down on the
bike without putting forth an effort. My philosophy is that If you’re going to do cardiovascular work,
then you are GOING to do cardiovascular work on my watch. The picture on the right is what
happens when a class DOES not phone it in.
Walking the Dog and Phoning It In
I use the terms “walking the dog” and “phoning it in” in my classes when I don’t think the class is
working hard enough.
While in the cardio area of the gym shows that “walking the dog” and “phoning it in” are common
practices when people are doing cardio. Every week I have gotten stuck next to people who are just
chit chatting on their cell phones and not even short of breath. Talk about LITERALLY phoning it in!
Walking the dog and phoning it in are not going to help you improve your conditioning nor is it going
to help you to lose body fat.
The next time you are in the cardio area of the gym, I want you to observe the people working away
on the cardio machines. I’m not saying this to be mean spirited or elitist, but I want you to make an
observation and then take note of it.
Next, I want you to pass by the free weight area of the gym and observe. There is usually a big
difference in body composition. One group has a higher level of body fat and the other group has a
lower amount of body fat and looks more “toned”.
That’s not an accident
Proper Programming For Cardio Training
I do not want to bash cardio and I am not a member of the anti cardio tribe. As a matter of fact, I love
cardio training for the endorphins and I think it’s necessary for cardiovascular health. Plus endurance is
important for life! I want to teach people how to effectively use cardio to their advantage whether they
want to lose fat, gain weight, or just get into better cardiovascular condition. This all happens within
the context of proper Programming.
Cardio is a TOOL in your fat loss but not the be all end all for fat loss.
The purpose of Cardio is not fat loss. It’s purpose is to strengthen your heart and improve blood flow.
It’s to improve your cardiovascular health. Cardiovascular – Cardio = Heart Vascular = Blood Vessels
Cardio is a TOOL in your fat loss but not the be all end all for fat loss. The purpose of
Cardio is not fat loss. It’s purpose is to strengthen your heart and improve blood flow.
It’s to improve your cardiovascular health.
3 Tips For Effective Cardiovascular Training
1) Stop Taking the Path of least resistance
Answer this question: Which is tougher? A 20 minute High Intensity workout or staying on the at a low pace for elliptical for 60 minutes.
The 20-minute High Intensity workout is harder which is why most people choose to do the elliptical for
60 minutes. Is it better than doing nothing? Yes. Is it the most effective for fat loss goals? No.
Your goal in your training program is to improve your recovery time and to improve your limits. Most
people never get to this point because they do the same steady state workout whether it is on a
machine or in a class.
2) Add Variety to your cardio workout schedule
You should constantly be challenging yourself by varying your cardio workouts. If you have a favorite
Group X Class, then continue to take that class 1-2x per week and then the rest of the time mix it up
with circuit training, High Intensity Interval Training (HIIT), and anything else that challenges you.
3) Develop a Cardio PROGRAM
You should not do High Intensity Interval Training every day. It’s terrible on the joints and your body
needs recovery. I normally recommend 2 times per week. The other days you need to do a medium
intensity workout and there also needs to be a lower intensity workout to recover.
It’s not just about Cardio. It’s about an over all sound program
- Fresh is Best: Eat Fresh Foods. Minimize the Processed Foods
- Stay Hydrated: Drink Water
- Eat Breakfast: Make sure fats and proteins are always included in breakfast and other meals
- Regulate Alcohol Intake
- Minimize sugar intake (10 g or less on the label)
