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A thread on how to program aerobic conditioning circuits
We will consider how we are going to maximize delivery & utilization of oxygen without it ending up as a hypertrophy workout.
The key? Avoid cutting off blood flow to working tissues so endurance can be maximized...
We will consider how we are going to maximize delivery & utilization of oxygen without it ending up as a hypertrophy workout.
The key? Avoid cutting off blood flow to working tissues so endurance can be maximized...
At a certain point of intensity during exercise, we cut off blood flow out of our working muscles via occluding/compressing the veins.
This means:
blood flow out =
blood flow returning to heart =
blood to re-oxygenate =
oxygen available to the tissues =
fatigue
This means:
blood flow out = blood flow returning to heart = blood to re-oxygenate = oxygen available to the tissues = fatigue
This is what is happening when you get a “pump” in your muscles during weight training.
At this point, the ability to continue exercise at a given intensity will be reduced.
So if we give a circuit with the intention of promoting an aerobic response, we want to avoid pumps.
At this point, the ability to continue exercise at a given intensity will be reduced.
So if we give a circuit with the intention of promoting an aerobic response, we want to avoid pumps.
The intensity at which a pump happens will be different for everyone.
Some literature (Baudry et. al, 2013) suggests it can happen as early as 20% 1 RM.
Read this thread for more information on determining when someone occludes their veins: https://twitter.com/conor_harris_/status/1290409476189650944
Some literature (Baudry et. al, 2013) suggests it can happen as early as 20% 1 RM.
Read this thread for more information on determining when someone occludes their veins: https://twitter.com/conor_harris_/status/1290409476189650944
So a good way to program for this would be to alternate muscle groups with light weights.
Something like a 30 min continuous circuit of:
- 6 Pull/Chin-ups
- 10 Kettlebell Squats
- 10 push ups
- 10 calories on bike
- 10 Med Ball slams
- 100m rower
Would be a good starting point
Something like a 30 min continuous circuit of:
- 6 Pull/Chin-ups
- 10 Kettlebell Squats
- 10 push ups
- 10 calories on bike
- 10 Med Ball slams
- 100m rower
Would be a good starting point
Now you might read that and go “What? Are they even working?”
It’s important remember we aren’t just trying to make people sweat & call it a day. We can respect physiology. Remember that this is *aerobic* work.
The short intervals & transitions allow for blood flow to not
It’s important remember we aren’t just trying to make people sweat & call it a day. We can respect physiology. Remember that this is *aerobic* work.
The short intervals & transitions allow for blood flow to not
become limited. Alternating body parts also helps.
Some people can do more reps before they get a pump. It depends.
And this same also applies to running and other forms of conditioning.
Read this fantastic article by Justin Moore for more: https://justinmoore.home.blog/2019/12/12/why-your-low-intensity-work-may-actually-be-hurting-you/
Some people can do more reps before they get a pump. It depends.
And this same also applies to running and other forms of conditioning.
Read this fantastic article by Justin Moore for more: https://justinmoore.home.blog/2019/12/12/why-your-low-intensity-work-may-actually-be-hurting-you/
