{"id":409,"date":"2014-12-18T04:10:27","date_gmt":"2014-12-18T04:10:27","guid":{"rendered":"http:\/\/ironkladtraining.com\/?p=409"},"modified":"2014-12-18T04:11:26","modified_gmt":"2014-12-18T04:11:26","slug":"running-in-circles","status":"publish","type":"post","link":"https:\/\/ironkladtraining.com\/?p=409","title":{"rendered":"Running in Circles"},"content":{"rendered":"<p>The concept of cardio is a common topic in relationship to weight loss and body composition. It is also very common to debate cardio vs interval training along with other callisthenic HITT versions of cardio, but often times distance running is what epitomizes cardio. I used to demonize cardio do to my previous dogmatic stance against distance running. My thought on the idea on distance running\/cardio have changed albeit slightly.<\/p>\n<p>To start it is a good idea to create a list of positives and negatives with some slanting to remain slightly dogmatic.<br \/>\nThe good and the bad of cardio\/ long distance running<\/p>\n<table>\n<tbody>\n<tr>\n<td><strong>The Good<\/strong><\/td>\n<td><strong>The Bad<\/strong><\/td>\n<td><strong>The Ugly<\/strong><\/td>\n<\/tr>\n<tr>\n<td>Helps relieve stress<\/td>\n<td>May create injury due to gait\/posture<\/td>\n<td>May cause overuse injury<\/td>\n<\/tr>\n<tr>\n<td>May\u00a0help\u00a0people\u00a0lose<br \/>\nbodyfat\u00a0percentage<\/td>\n<td>Weight\u00a0loss\u00a0from\u00a0cardio\u00a0can\u00a0be<br \/>\nperceived\u00a0as\u00a0BF% when\u00a0often\u00a0times\u00a0it<br \/>\nis\u00a0more\u00a0likely\u00a0water\u00a0weight<\/td>\n<td>Cardio\u00a0has\u00a0never\u00a0been\u00a0demonstrated<br \/>\nto\u00a0be\u00a0more efficient\u00a0than\u00a0interval<br \/>\ntraining\u00a0at\u00a0conditioning the\u00a0body<br \/>\nfor\u00a0\u201crealistic\u201d(1)\u00a0work\u00a0output<\/td>\n<\/tr>\n<tr>\n<td>Helps\u00a0people\u00a0have\u00a0a\u00a0goal\u00a0in<br \/>\nrelation\u00a0to\u00a0course\u00a0distance<br \/>\nand\u00a0time<\/td>\n<td>Once\u00a0a\u00a0certain\u00a0distance\/time\/course<br \/>\ngoal\u00a0has\u00a0been demonstrated\u00a0sooner\u00a0or\u00a0later<br \/>\nintensity\u00a0or\u00a0volume will\u00a0need\u00a0to\u00a0be\u00a0added<br \/>\nto\u00a0progress<\/td>\n<td>Too\u00a0often\u00a0people\u00a0add\u00a0distance\u00a0and\u00a0not<br \/>\nintensity. Interval\u00a0training\u00a0tends\u00a0to<br \/>\ndemonstrate\u00a0greater achievements\u00a0in<br \/>\ntime\u00a0for\u00a0distances<\/td>\n<\/tr>\n<tr>\n<td>Running\u00a0distance\u00a0can\u00a0condition<br \/>\nthe\u00a0body\u00a0travel\u00a0at\u00a0a\u00a0moderate<br \/>\npace\u00a0for\u00a0a\u00a0long\u00a0distance<\/td>\n<td>Distance\u00a0running\u00a0tends\u00a0to\u00a0make\u00a0the<br \/>\nhigher threshold\u00a0motor\u00a0units\u00a0behave\u00a0like<br \/>\nslower threshold\u00a0motor\u00a0units.<\/td>\n<td>Athletes\u00a0involved\u00a0in\u00a0high\u00a0levels\u00a0of<br \/>\ncardio can lose\u00a0their ability<br \/>\nto\u00a0demonstrate power\u00a0in various<br \/>\nactivities\u00a0until\u00a0they\u00a0lower<br \/>\ncardio\u00a0volume<\/td>\n<\/tr>\n<tr>\n<td>In\u00a0the\u00a0correct\u00a0program\u00a0you\u00a0will\u00a0gain<br \/>\nor\u00a0maintain\u00a0functional\u00a0range\u00a0of\u00a0motion<\/td>\n<td>Loss\u00a0of\u00a0mobility\u00a0due\u00a0to\u00a0running\u00a0only<\/td>\n<td>Chronic\u00a0injury\u00a0due\u00a0to\u00a0short\u00a0range<br \/>\nof\u00a0running\u00a0gait<\/td>\n<\/tr>\n<tr>\n<td>Genetics\/Epi<br \/>\nSome\u00a0people\u00a0were\u00a0designed\u00a0to<br \/>\nrun\/row\/ski\u00a0far<\/td>\n<td>Genetics\/Epi<br \/>\nSome\u00a0people\u00a0were\u00a0designed\u00a0to\u00a0lift<br \/>\nor\u00a0throw\u00a0heavy\u00a0objects\u00a0or\u00a0run\u00a0fast<br \/>\nor\u00a0a\u00a0little\u00a0bit\u00a0of\u00a0each<\/td>\n<td>Genetics\/Epi<br \/>\nSome\u00a0people\u00a0lack\u00a0motivation<br \/>\nbecause\u00a0they\u00a0blame\u00a0genetics&nbsp;<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>(1) What\u00a0the\u00a0author\u00a0defines\u00a0as\u00a0realistic\u00a0work\u00a0output<\/p>\n<p>Taking the above slanted rubrics one would seem to be left with few alternatives when in actuality there are a myriad of things you can do that are and or can be aerobic and or anaerobic. I think the best way to describe the alternative to the monotony of distance running and or any cyclical activity would be to describe it as skill training most of which I can be describe as anaerobic and can be done by yourself.<\/p>\n<table>\n<tbody>\n<tr>\n<td>Gymnastics<\/td>\n<td>Dance<\/td>\n<td>Rock Climbing<\/td>\n<td>Olympic Weightlifting<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>In conclusion, the goal of skill mastery can lend itself to a sense of accomplishment that is not seen in steady state cardio. A good time frame would be 30-45 minutes a day, 5-7 times a week. Distance running is not the some evil hobby. Distance running without some goal of getting a better time at said distance is the enemy. Rather than work for volume of an activity work towards mastery of a skill there in.The idea here is rather than to trudge along doing the same thing over and over monotonously is to obtain a skill and to learn something new along with the vocabulary there in. Within each section each group there are various skills boxing has a great variety of combination of punches you can throw at a bag if you buy a membership to a boxing gym you can pay a person to train you in how to throw a punch efficiently and break down the subtle intricacies of said combat vs getting into some version of cardio kickboxing that has no real carry over to real life. Gymnasics and Yoga have similar attributes where you can learn and perfect a new pose or skill all of which have a greater difficulty and a progression to the point where mastery of one skill leads into another. With the advent of the internet there is virtually no limit to the number of skills you can learn that that have various progressions. People want to help, and be recognized for their talent.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The concept of cardio is a common topic in relationship to weight loss and body composition. It is also very common to debate cardio vs interval training along with other callisthenic HITT versions of cardio, but often times distance running is what epitomizes cardio. I used to demonize cardio do to my previous dogmatic stance &hellip; <a href=\"https:\/\/ironkladtraining.com\/?p=409\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">Running in Circles<\/span> <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-409","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/posts\/409","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ironkladtraining.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=409"}],"version-history":[{"count":7,"href":"https:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/posts\/409\/revisions"}],"predecessor-version":[{"id":416,"href":"https:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/posts\/409\/revisions\/416"}],"wp:attachment":[{"href":"https:\/\/ironkladtraining.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=409"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ironkladtraining.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=409"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ironkladtraining.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=409"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}