Cardio Diversity: what do?

Training Q&A [Moderated]
1

Hey Jordan,

I currently do 7x30 min cardio/week, normally the stairs, average HR 120-140bpm. I’ve recently started bjj classes at 1-2x/week and also do 1-2x/week outdoor sprint sessions for no more than 5-10 total reps.

I lift everyday and also get a decent number of steps in, but I’m curious whether you think I’d benefit from replacing some of my LISS training with more HITT at the gym?

I enjoy the LISS, although fairly time consuming. If I remember correctly, I heard BBM mention that LISS is preferable for GPP as it “builds the base” for when anaerobic work is needed.

Cheers

2

Howdy,

So, you’ve got 210 min of steady state stairs, 2 BJJ sessions, and 1-2 outdoor sprint sessions per week.

One thing I like to do is to calculate training load in order to see what the next step(s) should be. Your training load is approximately:

  • Stairs = ~ 5 METs/min at that HR x 210 1050 Met-min per week
  • Martial arts = ~ 7 METs/min x unknown duration
  • Sprints = 8-9 METs/min x unknown duration
    *all of these values are derived from the Compendium of Physical Activity with some tweaks based on the predicted intensity

So, you’re doing enough conditioning to exceed the current guidelines. The next obvious step is probably not more intensity or volume per se’, it’s more formalized programming and periodization…just like you’d do in resistance training. Imagine a person lifting 3x/wk, using compound lifts primarily, and doing 6-12 reps per set. They ask if they should lower the rep range, but the real answer is being more intentional about the programming itself, i.e. RPE, rep schemes, total volume, etc.

So, that’s what I’d do…tailoring it to you of course.

As far as LISS vs HIIT, both work about the same for driving up cardiorespiratory fitness, though HIIT tends to be more fatiguing in the short term, and less tolerant of volume. So, the more conditioning someone can do, the more LISS they’ll do.

1 Like
3

Thanks Jordan

My issue right now is that I’m getting bored of the LISS. Besides health and “building an aerobic base”, both of which I’m not measuring therefore can’t define progress, I’m not sure why I’m doing it.

Do you have any recommendations on how to spice it up?

Cheers

4

A number of things you can do:

  • Change modes. Instead of just the stairs, do stairs, bike, rower, ski erg, and treadmill for 6 min each in a circuit for your 30 min. Or alternate each time. Or anything like that.
  • Aerobic intervals instead of continuous steady state. Doing zone 3 intervals of 3-10 min in duration with a few min rest or easy efforts in between may be useful.
  • Surges. In the middle of your steady state, put in ~ 5 to 10 ten second “surges” (mini sprints), each being performed every minute on the minute.

Just a few ideas.

-Jordan

5

I like those suggestions - thanks!

I suspect I’m overthinking this hugely, but do I need to ‘match’ the swap?

How (if necessary) would I equate 30 mins LISS to interval training? My guess would be MET minutes.

Really appreciate your time as always

6

MET-min could work, although it assumes your activity is in the compendium and that it’s accurate. I suppose errors on both LISS and HIIT would cancel out, but yea…

I wouldn’t really do this for aerobic intervals though. For that, I’d use the training load as measured by duration (time) x training zone (1-5). We have this calculator in our General Strength and Conditioning and Endurance templates.