Short & Effective Cardio Training

Short and Effective Cardio Training
By: Josh Proch, CSCS

Long cardio is boring. But, what if you could get an effective cardio workout in a fraction of the time?

Well, you can with the Gibala Method.

You’ve probably heard of Tabatta and HIIT, which focuses on short bursts of activity with short rest periods and this is similar with one big difference.

You will take a much longer rest period.

This is because the goal with this type of cardio training is to train maximally and stay in the Anaerobic System without crossing over to the Aerobic System. The human body can only work maximally for up to 60 seconds, depending on level of fitness and the specific activity. Once past 60 seconds all effort is no longer maximal.

Here is what this method would look like:

• 30 seconds of max effort, followed by 4 minutes of rest, 3-4 times.
or
• 60 seconds of max effort, followed by 4-6 minutes of rest, 3-4 times.
or
• 10 seconds of max effort, followed by 2 minutes of rest, 4-6 times
or
• 20 seconds max effort, 10 seconds rest, 3x, then a 4-minute rest, repeat 3 times.

If you are looking to improve endurance and work capacity pick one of the above set ups and do it three times per week. This has been shown to effectively increase endurance and work capacity, while not requiring a large time investment. This is also an easy way to incorporate cardio into a strength training routine whether done at the end of a workout or on the days in between workouts.

Here are eight of our favorite workouts:

1. Bike Sprint – 30 seconds max effort/4 minutes rest, 3-4 times
2. Treadmill Sprint – 60 seconds max effort/4-6 minutes rest, 3-4 times
3. Air Dyne Sprint – 10 seconds max effort/2 minutes of rest, 4-6 times
4. Battling Ropes – 20:10, 3x, 4 minute rest, 3 times
5. Med Ball Slam – 30 seconds max effort/4 minute rest, 3-4 times
6. 15 Foot Shuttle Sprint – 30 seconds max effort/4 minute rest, 3-4 times
7. Kettlebell Swing – 60 seconds max effort/4-6 minute rest, 3-4 times
8. Rower – 60 seconds max effort/4-6 minute rest, 3-4 times

If you are looking to get started with a fitness plan check out our 30-Day Personal Training Experience…

https://pittsburghnorthfitness.lpages.co/30-day-personal-training-experience/

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