Routines or Diets to Improve Cardio?

[kenzo242]

Originally Posted by jacketwrestler1

wow well HIIT, squats, and milk. That solves all problems. but yeah your HR is extremely high mine is 54 at 17 years old.

Don't quit if Hendo loses. In mma anything can happen but my money is still on Hendo! Bispin is a chump.

[pliftkl]

Originally Posted by paolo27th

80 is still very high. It should be somewhere under 50.

To be fair, EZA's fighters mostly had resting heart rates in the upper 40's to lower 50's, and he's working with fairly elite level fighters. I'd look at low 50's as an ultimate goal (that the OP might achieve after a couple years given where he started). If he got down into the 50's, that would probably be a great time to start other types of cardio training.

I think you need longer runs and you need to keep the intensity lower. If you can get yourself a HR monitor it`s a good start. You can find a cheap one on ebay it`ll do the job for now.

+1

My HR monitor has changed the way that I train.

[Quoth]

Originally Posted by pliftkl

My HR monitor has changed the way that I train.

never used a HR monitor while training/running, can anyone give me a break down of what to look for while using it? do i want to maintain a low/high/steady HR etc? Like if I used it when I head down to the track what should I be watching it for?

[pliftkl]

Originally Posted by Quoth

never used a HR monitor while training/running, can anyone give me a break down of what to look for while using it? do i want to maintain a low/high/steady HR etc? Like if I used it when I head down to the track what should I be watching it for?

It depends on what you are doing. I'm working hard right now to lower my resting heart rate, so I'm using it primarily to monitor my heart rate on longer runs to ensure that I'm not spiking up above 150. What I've found (for me) is that if I let my heart rate go too high on longer runs, it really doesn't come back down to where I want it to be without reducing my pace to a walk. I use the monitor to keep the pace to a much slower pace than I'm used to, but one that allows me to work for 60-90 minutes at a time.

If you were doing intervals or other high intensity drills, the HR monitor becomes both a training tool and a metric of progress. For example, you could track how high your HR spikes during a 200 meter sprint, and how long it takes for your HR to get back down to a certain level. The return of your HR to some lower level might trigger you to make your next sprint around the track. There are different protocols for using HR in high intensity drills, but I'm not an authority on any of them, so hopefully someone can post some more specific HR monitor based drills.

[Quoth]

Originally Posted by pliftkl

It depends on what you are doing. I'm working hard right now to lower my resting heart rate, so I'm using it primarily to monitor my heart rate on longer runs to ensure that I'm not spiking up above 150. What I've found (for me) is that if I let my heart rate go too high on longer runs, it really doesn't come back down to where I want it to be without reducing my pace to a walk. I use the monitor to keep the pace to a much slower pace than I'm used to, but one that allows me to work for 60-90 minutes at a time.

that makes sense, now If my only goal is to improve my cardio and be able to keep from gassing during a jiujitsu match, what kind of running should I be doing (sprints, long distance etc) and should I want to keep my HR high?

[paolo27th]

Originally Posted by Quoth

that makes sense, now If my only goal is to improve my cardio and be able to keep from gassing during a jiujitsu match, what kind of running should I be doing (sprints, long distance etc) and should I want to keep my HR high?

"Improving your cardio" is a complex goal. As I wrote before and pliftkl expanded on, you can start by:
- Geting yourself a HR monitor.
- Doing longer runs keeping your hr under 150 (this will improve your cardiac output).
- Take some deload time every now and again.
- Improve your technique.

[Quoth]

Originally Posted by paolo27th

"Improving your cardio" is a complex goal. As I wrote before and pliftkl expanded on, you can start by:
- Geting yourself a HR monitor.
- Doing longer runs keeping your hr under 150 (this will improve your cardiac output).
- Take some deload time every now and again.
- Improve your technique.

sound good, I just ordered a HR monitor, probably a stupid question but whats "deload time"?

[paolo27th]

Originally Posted by Quoth

sound good, I just ordered a HR monitor, probably a stupid question but whats "deload time"?

Time where you diminish training volume/intensity to allow for recovery and supercompensation to occur. You allow your body to fully recover and be ready for the next training phase. That`s when you actually reap the benefits of your training.

If you train cardio and BJJ every day you`ll definitely need some time here and there. I train quite a lot so I halve my training volume/intensity every 4th week and I try to take every 8th week completely off.

[Mr Sinister]

Check out this website.
Its My Fit Tribe | See it. Achieve it.
Has some good stuff on conditioning and what to eat, workouts etc.

[Quoth]

Originally Posted by Mr Sinister

Check out this website.
Its My Fit Tribe | See it. Achieve it.
Has some good stuff on conditioning and what to eat, workouts etc.

thanks Ill check that out, and that has to be the greatest sig ever