By Dr. Payton Busker, PT, DPT
Over the last couple of weeks, we have been diving into how to achieve 3 different goals using Evlo:
Goal 1: Feel Better, Get Stronger
Goal 2: Increase Muscle Definition
Goal 3: Cross Training with Evlo
Last week, we explored all things “Increase Muscle Definition”. Click here to review that post!
Next up: CROSS TRAINING WITH EVLO.
The term “cross training” is most commonly used to describe incorporating a form of exercise other than an athlete’s primary sport. But this idea can be applied far beyond “an athlete”!
There is consistent evidence to support cross training for individuals whose primary form of activity is endurance training, especially running. Typically in said studies, researchers seek to understand the effect of strength training on elements like running economy (think running efficiency), time trials, sprint performance, and body...
Many medical and sports groups suggest intense interval training shouldn’t be completed more than three times/week to avoid these negative metabolic side effects. And from a joint health perspective, I agree that HIIT should not be used more than a few times/week, if at all.
So if we can only gain the benefits of HIIT 2 to 3 days a week, are we just sedentary on the other days? Should we train in different ways on the days where we aren’t working out intensely?
The study took overweight men, divided them into groups, and had them exercise on a bike for a different amount of time and intensity.
Group 1 performed short, all-out workouts on the bike such as 30-second sprints with minimal rest in between. This group only exercised 3 days/week.
Group 2 exercised more moderately: 30-40 min on the bike...
Over the next two weeks, I want to talk about cardio: what it is, how much you need, and, most importantly, how much is overkill and could be setting you back.
Most people agree that cardio is anything where you elevate your heart rate. When I was looking at the formal definitions, most will say that this requires rhythmic, repetitive movement of your limbs.
Because most people consider cardio as repetitive/rhythmic moments, when most people think of cardio, they think of activities such as running, cycling, and swimming. This is also why most people don’t include weight lifting when they think of cardio.
Therefore, it’s commonly thought that you need to do both: lift the weights and add on the running or biking.
But do you really? And if so, exactly how much should you do?
These are the questions I want to address over the next couple of weeks. We’re going to talk about the benefits and risks of different dosages of...