In this final installment of our three-part conditioning series, we are going to discuss cardiac output training, or easy weekend training as we’ve deemed it in-house.  As we laid out in parts one and two, we can’t go hard every day.  While a high-intensity-all-the-time approach might elicit some positive changes on the front end, it will not be sustainable in the long-term.

Our approach?

Easy Weekend Training

Try this:

• Test your resting heart rate
  • This is best tested first thing in the morning, in as relaxed a state as possible.  Ideally, wear a heart rate monitor that will track your heart rate automatically and record your average, high, and low over time.  That FitBit you received for Christmas could be great for this!
• Above 65 beats per minute?
  • Avoid high intensity training, instead focusing on cardiac output training.  Spend 2-3 sessions of 45-90minutes focusing on training with your heart rate between 110-150bpm.  Doing what, you ask?  Lots of things could work, but here’s a few ideas: hiking, walking, dribbling a soccer ball or basketball, hop on your favorite cardio machine, play, etc…  The “what” doesn’t matter much.  You’ll be best suited to find something you enjoy and get after it regularly.  Over time we should see your resting heart rate trend below 65 beats per minute.
• Below 65 beats per minute?
  • Great!  Try and play with a schedule like we laid out in parts 1-3 of “Getting Conditioning Right.”

Interested in checking out Beyond Strength Performance NOVA, LLC?

By filling out this form you are not committing yourself to anything. We'll simply reach out to get the membership conversation rolling, steering you in the direction we believe will be the best fit!

Name: *

My goal(s) involve (check all that apply): *

Fat Loss

Strength

Muscle Building

Performance

Have you ever worked with a trainer before? *

Yes

No

How would you like us to contact you? *

Email

Phone

If phone, what is the best time of day to reach out?

Any ideal days/times you'd like to come in for the initial assessment? *

How did you hear about us? *

Email Address: *

Phone: *

The following two tabs change content below.

• Bio
• Latest Posts

Chris Merritt

Owner at Beyond Strength Performance NOVA

Strength Coach/ B.S. Kinesiology, Pennsylvania State University/ Functional Range Conditioning Mobility Specialist/ FMS/ Strong First Level 1 Certified Kettlebell Instructor/ Owner of Beyond Strength Performance, LLC, Beyond Strength Performance NOVA, LLC, and Beyond Strength Performance Tactical, LLC

Latest posts by Chris Merritt (see all)

• Why Your Favorite Instagram Model’s Butt Program is a Waste of Time - 2017/08/30
• The ABC’s of the Kettlebell Swing - 2017/08/23
• I’m New to the Gym, What Should I Do? - 2017/08/16