Starting a 4-month training

[cbrunny]

P90x does do a great job of keeping cardio up during the circuit. I used to do it years ago and loved it. I have never lifted at a gym before. Is that kind of intensity normal? I assume that P90x keeps intensity higher than a typical lift routine.

Thanks for posting. Minutes in zones 3+ are still really limited though. Yes stimulates the cv system but sounds to me like we agree that it isn't cardio.

I will post some of mine in a few hours when I'm back at a computer.

 

[SP33Demon]

Here's my own data on lifting...

These are various lifting routines with P90x & P90x3

Shoulder/Bicep/Tricep
https://onedrive.live.com/?cid=E46B...4A82A!7956&parId=E46BB480E134A82A!128&o=OneUp

Chest and Back:
https://onedrive.live.com/?cid=E46B...4A82A!7957&parId=E46BB480E134A82A!128&o=OneUp

Eccentric Upper:
https://onedrive.live.com/?cid=E46B...4A82A!7958&parId=E46BB480E134A82A!128&o=OneUp

Is it like this?
https://onedrive.live.com/?cid=E46B...4A82A!6487&parId=E46BB480E134A82A!128&o=OneUp

or this:
https://onedrive.live.com/?cid=E46B...4A82A!7960&parId=E46BB480E134A82A!128&o=OneUp
No....

But it still is stimulating the CV system.

Nice, where did you get that data from? I was estimating that my 40 heavy squats and deads per workout burns over 1000 kcals and that pretty much confirms it if it's accurate.

Yeah, heartrate isn't going to be high on traditional powerlifting due to breaks between sets. The article from my previous post said weight circuit training, which means little to no breaks. When you are lifting even 60-80% 1 rep max for reps you will probably need breaks unless you're an elite crossfitter. Powerlifting is more about building up the fascia/joints/tendons/bones to be able to handle heavier and heavier weights than actual stamina and consequently requires a lot more explosiveness. Stamina is what I define as how many reps you will fail at and even then your heartrate won't be as high as running unless doing a GPP circuit with things like supersets without rest, farmer's walk, prowler, etc.

 

[vi edit]

Nice, where did you get that data from? I was estimating that my 40 heavy squats and deads per workout burns over 1000 kcals and that pretty much confirms it if it's accurate.

It's from my Microsoft band. It's great for stat tracking stuff. It's one of the few that has a "workout" mode that lets you break out lifting from running. After you complete a workout you can go back in and name them and filter.

P90X is definitely on the circuit end of training. But their "real" lifting days not as much. You are just doing sets of 8-10 lifts for 40 minutes and that's going to get your heart moving after a while and burn some calories.

I don't have any plyometric data to show. Those would be really fun. 😀

 

[cbrunny]

First is from a 40 KM ride I did on my indoor trainer last week:

Then from a ~6 KM run I did outdoor after a week off for illness:

Both recorded on my Garmin Fenix 3 HR.

 

[vi edit]

Thanks for posting. Minutes in zones 3+ are still really limited though. Yes stimulates the cv system but sounds to me like we agree that it isn't cardio.

Not really agreeing. There's several layers of cardio utility. Just like there are different benefits of various degrees of resistance training.

With the CV stimulation of weight lifting, you are still stressing the heart, lung and blood vessels and they will respond in a positive way improving their overall health, performance and durability. You are also predominantly working in a purely aerobic zone and using your own body fat for energy during the routine. Pushing harder and you start eating up glucose stores which is counter productive to weight loss. Once you go into the upper end of aerobic and into threshold zones/anaerobic zones you are working on overall speed and ability to perform at threshold levels. The CV benefit dwindles. A lot of people train too hard and actually lose CV benefits by running too fast (I'm as guilty as anyone).

Lifting has similar layers to it. The *important* parts of lifting are resistance training and the positive stress response that it puts on the body. It increases muscle and joint health. It makes the bones firmer. It makes posture and the core stronger for injury prevention. You'll gain those with relatively light weights. You don't have to go in and do some ridiculous ratios to your body weight. Just the simple use of your own body weight in things like pushups and pullups is enough to elicit that response. Muscles suffer microtears from the process, and they repair stronger than they previously were. Rinse and repeat.

It's not just about intensity.

 

[Rhezuss]

Second week started, i'm even more motivated now. I already can do the full circuit without feeling like feigning 😛

I can't wait to see physical results and that freaking little belt fat starting to melt!

 

[edro]

And all I'm sayin is that lifting weights IS cardio.

That is egregiously wrong.

I have never lifted at a gym before.

Please stop posting in the Fitness forum.
You have no idea what you are talking about and are negatively affecting people.

 

[cbrunny]

Please stop posting in the Fitness forum.
You have no idea what you are talking about and are negatively affecting people.

lol ok. keep lifting and tell me how that marathon goes. what's your resting heart rate? 72? keep it up.

 

[edro]

Just checked... 50 exactly.
Again, my only cardio is 2 hours of soccer once a week.
All the rest is weight lifting, at a brisk pace.

 

[cbrunny]

And all I said was don't neglect your cardio. FFS man. Calm yourself.

 

[edro]

No, that's not all you did.
You have never lifted weights in your life, yet you think marathon running is the be all and end all of fitness.
Maybe you should try lifting weights before you make egregious assumptions and spouting it as fact to beginners.

 

[cbrunny]

I said I have never lifted in a gym (which actually isn't true now that I think about it). When I did lift I did it at home. My comment had more to do with not knowing how other people work out.

I don't run marathons. Yet. Wish I could but I can't. I do believe cardio is important and that is where I focus my fitness. I know a lot more about cardio training than weightlifting.

It is pretty well established that cardio is important. Not sure why you keep disagreeing with that.

At no point in this thread did I said "don't lift weights" or "weightlifting is bad" or even "take a day off from weightlifting to do cardio instead" - all I said was cardio is important and it shouldn't be neglected.

Edit: just to be sure I reread all of my posts in this thread and I strongly believe that if you think I've said anything other than cardio is important that you've misinterpreted or misread my comments.