Cardio:
Q: I weigh 500 lbs. and I'm 5 feet tall, how do I lose weight?
A: The simple answer I give to people who ask this is to eat less/better and move more. Try to find forms of exercise that you enjoy and will stick with so that you'll stay consistent with your exercise. In terms of diet, check out our diet and supplements forum for general ideas on how to improve your diet to help with your weight loss.
Q: What is LSD?
A: The LSD we refer to here means Long Slow Distance/Duration. Basically this type of training is done for longer sessions at a much lower intensity. This helps increase over all cardiovascular fitness and efficiency and will also accustom you to handling the stressors of exercise. After a significant amount of time is put into building your aerobic *base,* you can diversify your training more and incorporate higher intensity methods. For more info on this, click here:
LSD TRAINING
Q: What is Interval Training?
A: Interval training is where you incorporate short periods of high intensity effort alternated with brief rest periods. A good example is the Tabata method where you would go hard for 20 seconds and rest for 10 seconds, you would continue to go like this for 4 minutes. It's best to vary your work to rest ratios to keep things fresh.
Here's a good place to start to get an idea of interval training
Q: What are Burpees?
A:
The Burpee is the ultimate bodyweight conditioning tool
Q: I need to make weight for a fight how should I do it?
A: Since I have never cut weight for competition, I am not comfortable answering this one. However if interested I know of a few pro fighters on another forum who have cut weight and I can send you their direction.
Q: Is X amount of mile spent biking the same as Y amount mile running?
A: No. When the mechanics of a certain exercise differ from those of another you will have VERY little carryover. This is specificity at it's finest. This is why you may know guys who have great running endurance but gas out during MMA training and vice versa. Because of this, the best way to get more stamina for a given activity is to do that activity.
We've all read that quote by Pedro Rizzo:
Quote:
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Runners run, swimmers swim, fighters fight.
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This isn't to say that you should abandon ALL OTHER forms of training. Just understand that doing endless amount of gym cardio may not carry over well onto the mat unless you incorporate some form of sport specific training as well (i.e. rolling, sparring, sprawls, bag/pad work etc.).
Q: What are Complexes?
A: Complexes are performing two or more exercises in a sequence with the same load. You complete all your reps with one movement first, then complete all your reps with the next movement. Example: When combining a squat with an overhead press, perform 5 reps of squats first, then 5 reps of overhead press without dropping the bar.
Here's a good article on complexes. And
here's a video of Randy Couture's complex/circuit.
Q: What's a good stretching routine?
A:
Here's a great stretching tutorial.
Q: My shins hurt from running on pavement, why?
A: Run on grass and buy good running shoes and this won't be nearly as much of an issue.
Here are some interesting links for you guys to check out.
Links
Understanding Intervals
The Time Course of Training Adaptations
Heart Rate Calculator
Huge Stretching Tutorial
The Running Man (SPRINTS)
Sprints Build Endurance
Interview With Dr. Pat O'Shea (Interval Training)
Map My Run
Fasted Cardio Roundtable
Couch To 5K Running Program
Running for Starters
Energy Systems Training For MMA
Aerobic Base Training (Thanks Revok)
Cardio Roundtable Part 1
Cardio Roundtable Part 2
HIIT vs. LSD (PDF)
Ross' Burpee Article
7 Conditioning Secrets of Successful Combat Athletes