How I Do My Cardiac Output Method

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To reap the benefits of your hard lifting sessions you actually need to have an efficient aerobic system. And contrary to popular belief, slow cardio will not rob you of your gains when done correctly.
That’s where the “cardiac output method” comes in. When done consistently, you’ll notice improvements in your resting heart rate and consequently your recovery between workouts will be faster.
Research has also shown that life expectancy is directly related to aerobic fitness and may help protect against premature death due to cardiovascular disease. So, it might even extend your years.
This type of training creates 2 types of adaptations: cardiovascular and skeletal muscle. These adaptations include increasing the functional capacity of the heart, increasing the size of the vascular network, and increasing the number of mitochondria and function of mitochondria.
I like to do this 1-2x a week for a minimum of 30 minutes but most of time it’s more like 45-60 minutes. I keep my HR in the 130-150 BPM range (if you’re wearing a HR monitor), which is basically “conversational”, meaning you should be able to conversation with someone else, but very likely still getting your sweat on 💦
While you can do all the work on one piece of equipment, I find that boring and like to switch it up, and by doing different movements I also get to get more movement variability into my training and work on patterns I may not address as much during other training.
Here’s an example of yesterdays session:
▶️ Multidirectional sled (forward, back, side to side) - 20 mins
▶️ Ski Erg - 5 mins
▶️ Jacob’s Ladder - 15 mins
▶️ Skipping Variations, Hops, Slides, Backwards Runs, etc - 15 mins
▶️ Mobility Flows - 10 mins
Felt like a million bucks afterwards.
Add this to your weekly training and it will improve your aerobic base, help you recover faster, and improve your health.
Let me know if you’d like to see more educational reels like this 👇🏼

[@hottie2529]

Consistently great content. Love your stuff !! Thank you!!

[@ror365]

Great info! I'll try it on my active rest days. Thanks for sharing.

[@dextreme5]

This is great, kinda like metabolic running from Cal dietz

[@AG-SYS]

What sled is that? Thanks!

[@damianchristopher205]

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