getting out of breath

[LondonBoy]

hello

i have been getting out of breath very easily since gaining about 3 stone in weight. though i have excellent recovery, the problem is my lungs get tired in the first place.

i have gained alot of muscle using weights, with limited cardio training. when i lift the weights i superset almost everything [ i think this is why i am able to recover so fast]

my question is - in order to stop myself from gassing in the first place, should i be doing low intensity cardio for prolonged periods [20 mins +] ? is that the only way to solve this problem? i usually get on the elliptical/bike and go at about 90% intensity for 10 minutes or so, and im thinking maybe this is good for the slow twitch fibres but not as effective for my lungs?

could it be that my body just wasnt designed to carry this weight, should i lose weight?

before and after pics below,

before -135lbs or so
after -182lbs

any info on solving this conditioning problem much appreciated, many thanks

 

[LondonBoy]

...?

HELLOOOOOOOOOOO???? wakey wakey silly americans, its time for you to get out of bed and appreciate the work of a master :icon_chee

 

[ke1]

I'm not too educated in gaining weight, seeing as I'm an ectomorph. But here's some advice anyways.

Obviously you're cardio is limited simply because you have limited cardio training. I know that people avoid cardio when they're trying to gain mass. To me you look big enough and I would advise running again. Your muscles wouldn't disappear and you obviously have some excess fat to shred.

 

[LondonBoy]

I'm not too educated in gaining weight, seeing as I'm an ectomorph. But here's some advice anyways.

Obviously you're cardio is limited simply because you have limited cardio training. I know that people avoid cardio when they're trying to gain mass. To me you look big enough and I would advise running again. Your muscles wouldn't disappear and you obviously have some excess fat to shred.

thanks, im going to do two 20 minute cardio sessions per week and include more cardio based work as part of my leg training.

you are really mean talking about the fat, am crying now because of you :icon_sad:

 

[48mpg]

this "cardio" you speak of needs to last longer than 20 minutes. more like an hour.

 

[LondonBoy]

an hour? but what about my weight training :icon_cry2

you must remember to feed teh muscle, no point having excellent cardio if you are a skinny weakling - you wont even get out the first round/have the opportunity to use your cardio

 

[paolo27th]

Jeez you`re a mess. Really what are your goals?
And read this: http://www.sherdog.net/forums/f14/how-finally-solve-your-conditioning-problem-788235/

 

[LondonBoy]

my goals are to become a wrecking machine via excellent strength and power.

i just cant help but worry that someone with half a brain will tire me out first, then kill me once im already half worn out

 

[pliftkl]

my goals are to become a wrecking machine via excellent strength and power.

i just cant help but worry that someone with half a brain will tire me out first, then kill me once im already half worn out

I think Ross Enamait once said it best (paraphrasing): "Nobody ever lost a fight and came out saying 'If I only I was able to bench press 10 more pounds, I'd have beaten that guy.'" You probably already have plenty of strength and power. Taking six months to focus on cardio is not going to impact that.

Part of the problem is that strength and power work causes your heart to adapt by thickening the walls of the left ventricle in order to produce more power per stroke. That adaptation is helpful for lifting, but less helpful for cardio (in fact, it's counter productive in some ways). EZA points out that most of the professional MMA athletes that he works with have resting heart rates in the low 50's. If yours is substantially higher than that, you should consider focusing on long slow cardio work to bring your heart rate down. Once your heart rate is down into the 50's, you can work on optimizing strength and cardio output and figure out what the sweet spot is for your body.

 

[paolo27th]

my goals are to become a wrecking machine via excellent strength and power.

i just cant help but worry that someone with half a brain will tire me out first, then kill me once im already half worn out

Really, my question was what sport are you preparing for? And what do you want to do within that sport? Practice recreationally? Amateur? Pro?
Also, how long have you been practicing and what exactly do you do in terms of training?

 

[seoi nage**]

Go with tabata intervals (all out effort for 20 seconds then rest for 10 seconds and repeat this 8 times for a total of 4 minutes) you can find a shitload of info on tabata intervals on the net but for combat conditioning there's only one guy's website i go to for advice and thats RossTraining - Articles. Or you can just go with normal HIIT. General consensus in the fitness industry is to keep it short and sweet and really push yourself during your intervals. Research has shown this increases both anaerobic and aerobic conditioning plus you'll keep your muscle.

When it comes to sport you mainly want anaerobic conditioning for that explosive power. Unless you are marathon running but with the amount of muscle you put on i highly doubt thats what you're doing lol

 

[pliftkl]

\When it comes to sport you mainly want anaerobic conditioning for that explosive power. Unless you are marathon running but with the amount of muscle you put on i highly doubt thats what you're doing lol

I think this is a mistake as a piece of general advice. Granted, anaerobic conditioning is important for all combat sports. However, the aerobic system is still responsible for delivering nearly half the power being supplied during anaerobic activity. You need to understand how powerful your aerobic system is in order to understand if you should really be focusing on your anaerobic systems or not. Many people underdevelope their aerobic systems and rely on their anaerobic systems for power, when aerobic training would greatly reduce the strain on their anaerobic systems.

 

[seoi nage**]

I think this is a mistake as a piece of general advice. Granted, anaerobic conditioning is important for all combat sports. However, the aerobic system is still responsible for delivering nearly half the power being supplied during anaerobic activity. You need to understand how powerful your aerobic system is in order to understand if you should really be focusing on your anaerobic systems or not. Many people underdevelope their aerobic systems and rely on their anaerobic systems for power, when aerobic training would greatly reduce the strain on their anaerobic systems.

Yeah i just got done reading the thread that paolo27th posted that Joel wrote, it's completely changed everything i know and given everything a new spin on things and now i understand why aerobic training is a must.

Also i followed alot of ross enamaits work and his stuff tends to focus more on anaerobic stuff but even then it's main focus is on the lactic system.

From what joel writes combat sports is aerobic and alactic combined which makes perfect sense.

 

[paolo27th]

Yeah i just got done reading the thread that paolo27th posted that Joel wrote, it's completely changed everything i know and given everything a new spin on things and now i understand why aerobic training is a must.

Also i followed alot of ross enamaits work and his stuff tends to focus more on anaerobic stuff but even then it's main focus is on the lactic system.

From what joel writes combat sports is aerobic and alactic combined which makes perfect sense.

WTH! That was a quick conversion! I had to read that thread a few times over before it convinced me!
One thing tho, I think alot of Ross` workouts are actually aerobic. Yes they do stress the anaerobic system too but again, all 3 energy systems work together all the time so there`s no training that purely stresses one or the other system. Also the longer the workout lasts and the more your body will produce energy aerobically. If you tried to stress the anaerobic system to it`s full potential your workout wouldn`t last more than 2 minutes.

 

[seoi nage**]

WTH! That was a quick conversion! I had to read that thread a few times over before it convinced me!
One thing tho, I think alot of Ross` workouts are actually aerobic. Yes they do stress the anaerobic system too but again, all 3 energy systems work together all the time so there`s no training that purely stresses one or the other system. Also the longer the workout lasts and the more your body will produce energy aerobically. If you tried to stress the anaerobic system to it`s full potential your workout wouldn`t last more than 2 minutes.

Yeah i have infinite intensity and the interval program he has in that works everything, reading the book now and the first 5 day split starts with 4 x 800 meter intervals which is estimated as 66% aerobic and 34% anaerobic then after that you do 4 x 50 meter sprints to train the atp-pc system (alatic training)

Then the next 5 day split you do 6 x 400m and 5 x 50m and keep progressing with each split.

The reason why it makes sense for me (joels thread) in fighting anyways is that you don't exert yourself for more than 15 seconds in a fight, you explode with a flurry or takedown, then back of, you explode to do a guard pass or attempt a submission and these explosions don't last more than 15 seconds.

SO my understanding is pretty much train the aerobic and alactic system for fighting. Build a shit hot aerobic base so the body becomes better at transporting oxygen to the muscles and the muscles become better at using that oxygen, and also help the body replenish it's ATP-PC stores between explosions and train the ATP - PC system so you can have a higher power output during explosions.

One of the articles on rossboxing that raised my eyebrows was this Your Top Source For Boxing Training Advice

The article wasn't written by ross however. But what it goes on to say

By training the lactic acid system, the athlete delays the onset of fatigue by increasing tolerance to lactic acid build-up.

While the lactic acid system is most important to boxing, training the ATP-PC system also has benefits, such as increasing the body’s stores of phospho-creatine and delaying the pre-mature use of the lactic acid system. Training this system requires shorter interval periods. To increase the specificity to boxing, you could again use situational drills. A sample routine could consist of 10-15 sets lasting 6-10 seconds.

After finding out what i have over the past 24 hours i disagree with that and think the atp-pc is the system most beneficial to boxing or any other combat sport because you don't explode for more than 20 seconds. You explode, back off, explode, back off etc

Doesn't mean you shouldn't train the lactic acid system though as resistance to lactic acid is always beneficial.

I could be all wrong though as i've only had about 24 hours to process all this so feel free to correct me.

 

[paolo27th]

Yeah i have infinite intensity and the interval program he has in that works everything, reading the book now and the first 5 day split starts with 4 x 800 meter intervals which is estimated as 66% aerobic and 34% anaerobic then after that you do 4 x 50 meter sprints to train the atp-pc system (alatic training)

Then the next 5 day split you do 6 x 400m and 5 x 50m and keep progressing with each split.

The reason why it makes sense for me (joels thread) in fighting anyways is that you don't exert yourself for more than 15 seconds in a fight, you explode with a flurry or takedown, then back of, you explode to do a guard pass or attempt a submission and these explosions don't last more than 15 seconds.

SO my understanding is pretty much train the aerobic and alactic system for fighting. Build a shit hot aerobic base so the body becomes better at transporting oxygen to the muscles and the muscles become better at using that oxygen, and also help the body replenish it's ATP-PC stores between explosions and train the ATP - PC system so you can have a higher power output during explosions.

One of the articles on rossboxing that raised my eyebrows was this Your Top Source For Boxing Training Advice

The article wasn't written by ross however. But what it goes on to say



After finding out what i have over the past 24 hours i disagree with that and think the atp-pc is the system most beneficial to boxing or any other combat sport because you don't explode for more than 20 seconds. You explode, back off, explode, back off etc

Doesn't mean you shouldn't train the lactic acid system though as resistance to lactic acid is always beneficial.

I could be all wrong though as i've only had about 24 hours to process all this so feel free to correct me.

Lol, that`s exactly the one statement by Ross (or whoever wrote it) I have the biggest problems with.

 

[Ian Coe]

an hour? but what about my weight training :icon_cry2

you must remember to feed teh muscle, no point having excellent cardio if you are a skinny weakling - you wont even get out the first round/have the opportunity to use your cardio

Work around it wheezy

 

[rippingrudy]

Run Run Run.

 

[mikasd]

I think its good to build a base of cardio with LSD and then build up to the intervals and such.

and build up to LSD running with sprints.

 

[Ian Coe]

Bye then LondonBoy