Re: Muscle-Group Variation in Aerobic Training

[Guest guest]

>

> In recent months, I've been adding much of the CrossFit approach to

> my fitness regimen (though not strictly adhering to their workouts

> or overall philosophy). My reasons are simple:

>

> 1) I had become bored after years of a standard bi/back, tri/chest,

> legs split-style workout.

>

> 2) I wanted to improve my overall athleticism and functional

> strength / agility as opposed to simply my 'weightlifting' strength

> and appearance. I play rugby and feel strongly that incorporating

> more compound, explosive exercises does MUCH more for me than

> the 'traditional' bodybuilding approach.

>

> Now here's my thought -- not necessarily a question, and certainly

> not an answer, just something that seems to be logical to me.

>

> In applying the aerobic component of fitness, it would make sense

> that the exercise(s) utilized would have an impact on the

> predominant muscle groups that are utilized. Therefore, it would

> follow that a well-rounded aerobic regimen could greatly enhance

> overall muscular development. We certainly apply this concept to

> weight lifting (with good reason). It would follow that a similar

> variety may be beneficial to the aerobic component (unless we are

> only looking to sweat and burn a few calories).

>

> Example:

> 3 aerobic workouts per week, arranged as necessary with strength

> training):

>

> Day 1: 1 Hour Jogging

> Day 2: 30 Minutes Rowing Machine

> Day 3: 30 minutes Freestyle Swimming

>

> Other options: Bike, jump rope, Sprints, Aerobics class, etc.

>

> We (or at least the gym-going masses) seem to view the aerobic

> portion of the workout as simply a time to boost metabolism and burn

> some calories. However, IMO< it provides the additional function of

> placing a unique and constant stress on the involved muscle groups.

> It follows that people who primarily bike develop very strong

> thighs. Jump-ropers, their calves, rowers, their backs, etc.

>

> I've been making a point of really mixing up my workouts in this

> manner and have LOVEd the results -- not necessarily in an aesthetic

> way, but the manner in which it allows me to engage ALL my muscles

> in an aerobic capacity.

***

I agree! I wonder if there are any studies out there which deal with this

issue.

These are the type of discussions that need to be addressed in our community.

The cross training strategy is a twist on the standard " boot camp " approach used

for ages, and since we tend to look for a " new approach " to training in order to

market our businesses, it draws in the client who is looking for something new,

or the " magic fix " ... but your question puts this approach into its proper

light.

Thanks for the thought...

We are a non-profit gym that trains people battling cancer for free. But our

clients who are in recovery or remission love this approach to get them back to

health, or in some cases to a higher level of fitness and wellness than they

knew before they were forced to battle cancer.

Side note: anyone interested in joining us in training these warriors?

thanks again,

Ramsey

Jo's Gym

" helping others as you help yourself "

Sherman Oaks, CA

[Guest guest]

Hi

Love to hear people playing rugby. What position do you play?

Yes the I agree that a full body workout as opposed to split routines will

improve your performance. If the cross fit works for you that is OK, but a

well worked out programme is always useful. I'd try to include overhead

squats, Zercher squats as well as high bar back squats and the weightlifting

exercises - the snatch and clean (or power clean). Do your shoulder work

standing up, do bent over barbel rows and strengthen your neck, its possibly

the best use of a leg curl machine is to turn around get your head under the

role and lift. Work your back in isometric situations to give you strength

endurance (the bent over rows for sets of 8 to 10) will get you using your

back extensors isometrically to hold your torso stiff under load etc.

For your conditioning, try to be more specific to your sport. Rugby is

conducted at the sprint, your conditioning should include multiple sprints,

repeat 20 and 40 meter sprints, but should include things like tyre flipping

- which apart from being a good strength and conditioning exercise is quite

specific to rugby - if you imagine cleaning an opponent with their hands on

the ball out at a ruck. Tyre flipping can be somewhat risky if you slip so

start with lighter weight tyres. In addition sled pulling or tyre pulling

will get your heart pounding in a display of strength, aka rugby

conditioning. Jogging is not very rugby specific I'd do less of that except

on your active recovery day and then very slow light swimming may be

appropriate.

Regards

Nick Tatalias

Johanesburg

South Africa

>

> In recent months, I've been adding much of the CrossFit approach to

> my fitness regimen (though not strictly adhering to their workouts

> or overall philosophy). My reasons are simple:

>

> 1) I had become bored after years of a standard bi/back, tri/chest,

> legs split-style workout.

>

> 2) I wanted to improve my overall athleticism and functional

> strength / agility as opposed to simply my 'weightlifting' strength

> and appearance. I play rugby and feel strongly that incorporating

> more compound, explosive exercises does MUCH more for me than

> the 'traditional' bodybuilding approach.

>

> Now here's my thought -- not necessarily a question, and certainly

> not an answer, just something that seems to be logical to me.

>

> In applying the aerobic component of fitness, it would make sense

> that the exercise(s) utilized would have an impact on the

> predominant muscle groups that are utilized. Therefore, it would

> follow that a well-rounded aerobic regimen could greatly enhance

> overall muscular development. We certainly apply this concept to

> weight lifting (with good reason). It would follow that a similar

> variety may be beneficial to the aerobic component (unless we are

> only looking to sweat and burn a few calories).

>

> Example:

> 3 aerobic workouts per week, arranged as necessary with strength

> training):

>

> Day 1: 1 Hour Jogging

> Day 2: 30 Minutes Rowing Machine

> Day 3: 30 minutes Freestyle Swimming

>

> Other options: Bike, jump rope, Sprints, Aerobics class, etc.

>

> We (or at least the gym-going masses) seem to view the aerobic

> portion of the workout as simply a time to boost metabolism and burn

> some calories. However, IMO< it provides the additional function of

> placing a unique and constant stress on the involved muscle groups.

> It follows that people who primarily bike develop very strong

> thighs. Jump-ropers, their calves, rowers, their backs, etc.

>

> I've been making a point of really mixing up my workouts in this

> manner and have LOVEd the results -- not necessarily in an aesthetic

> way, but the manner in which it allows me to engage ALL my muscles

> in an aerobic capacity.

>

> Thoughts and comments are all appreciated!

>

> Ahern

> San Francisco, CA

[Guest guest]

, I think that your ideas are sound for both all around

athleticism and even for sport specific. From an aerobic performance

standpoint, developing the aerobic capacities in your non-sport

specific muscles could potentially improve your performance. Example:

a cyclist who swims even 2x/week for 30min will improve their upper

body's (not the primary cycling muscles) aerobic ability and these

could possibly act as a " lactate sponge " , using lactate as an energy

source when cycling (not that lactate is a bad guy). I have heard of

a few high performance cyclists who incorporate some swimming into

their off season training and will continue to perform a 1x/week

maintenance swim during the season.

Good stuff.

Dan Zucconi

Toronto Canada

[Guest guest]

The regular introduction of various exercise stimuli is essential

to maintain continuous increases in fitness and becomes

increasingly important the fitter one becomes.

Rowing is 80% legs, 10% back, 10% arms and my favorite

modality for lactate threshold, anaerobic and cardiopulmonary

training.

W.G.

Ubermensch Sports

San Diego, Ca.

>

> In recent months, I've been adding much of the CrossFit

approach to

> my fitness regimen (though not strictly adhering to their

workouts

> or overall philosophy). My reasons are simple:

>

> 1) I had become bored after years of a standard bi/back,

tri/chest,

> legs split-style workout.

>

> 2) I wanted to improve my overall athleticism and functional

> strength / agility as opposed to simply my 'weightlifting'

strength

> and appearance. I play rugby and feel strongly that

incorporating

> more compound, explosive exercises does MUCH more for

me than

> the 'traditional' bodybuilding approach.

>

> Now here's my thought -- not necessarily a question, and

certainly

> not an answer, just something that seems to be logical to me.

>

> In applying the aerobic component of fitness, it would make

sense

> that the exercise(s) utilized would have an impact on the

> predominant muscle groups that are utilized. Therefore, it

would

> follow that a well-rounded aerobic regimen could greatly

enhance

> overall muscular development. We certainly apply this concept

to

> weight lifting (with good reason). It would follow that a similar

> variety may be beneficial to the aerobic component (unless we

are

> only looking to sweat and burn a few calories).

>

> Example:

> 3 aerobic workouts per week, arranged as necessary with

strength

> training):

>

> Day 1: 1 Hour Jogging

> Day 2: 30 Minutes Rowing Machine

> Day 3: 30 minutes Freestyle Swimming

>

> Other options: Bike, jump rope, Sprints, Aerobics class, etc.

>

> We (or at least the gym-going masses) seem to view the

aerobic

> portion of the workout as simply a time to boost metabolism

and burn

> some calories. However, IMO< it provides the additional

function of

> placing a unique and constant stress on the involved muscle

groups.

> It follows that people who primarily bike develop very strong

> thighs. Jump-ropers, their calves, rowers, their backs, etc.

>

> I've been making a point of really mixing up my workouts in this

> manner and have LOVEd the results -- not necessarily in an

aesthetic

> way, but the manner in which it allows me to engage ALL my

muscles

> in an aerobic capacity.

>

> Thoughts and comments are all appreciated!

>

> Ahern

> San Francisco, CA

>

[Guest guest]

, I've been trying to do the same type thing myself. I've gone to

doing resistive training 3 days. Three compound movements covering the whole

body for 6 sets of 12 to 15 reps (i.e bench, pull downs, squats) and change it

every time. My between set rest are closer 30 seconds. 5 days I do some cardio

like elliptical, cycling, heavy bag, and try different things. I also throw a

kind of yoga stretch in there, too. All this has helped by endurance, balance,

and agility as well as reducing body fat.

Maddox

[Mod: Please sign all letters with full name and city of residence, thanks]

-----------

Ahern wrote:

<<<In recent months, I've been adding much of the CrossFit approach to

my fitness regimen (though not strictly adhering to their workouts

or overall philosophy). My reasons are simple:

1) I had become bored after years of a standard bi/back, tri/chest,

legs split-style workout.

2) I wanted to improve my overall athleticism and functional

strength / agility as opposed to simply my 'weightlifting' strength

and appearance. I play rugby and feel strongly that incorporating

more compound, explosive exercises does MUCH more for me than

the 'traditional' bodybuilding approach.

Now here's my thought -- not necessarily a question, and certainly

not an answer, just something that seems to be logical to me.

In applying the aerobic component of fitness, it would make sense

that the exercise(s) utilized would have an impact on the

predominant muscle groups that are utilized. Therefore, it would

follow that a well-rounded aerobic regimen could greatly enhance

overall muscular development. We certainly apply this concept to

weight lifting (with good reason). It would follow that a similar

variety may be beneficial to the aerobic component (unless we are

only looking to sweat and burn a few calories).

Example:

3 aerobic workouts per week, arranged as necessary with strength

training):

Day 1: 1 Hour Jogging

Day 2: 30 Minutes Rowing Machine

Day 3: 30 minutes Freestyle Swimming

Other options: Bike, jump rope, Sprints, Aerobics class, etc.

We (or at least the gym-going masses) seem to view the aerobic

portion of the workout as simply a time to boost metabolism and burn

some calories. However, IMO< it provides the additional function of

placing a unique and constant stress on the involved muscle groups.

It follows that people who primarily bike develop very strong

thighs. Jump-ropers, their calves, rowers, their backs, etc.

I've been making a point of really mixing up my workouts in this

manner and have LOVEd the results -- not necessarily in an aesthetic

way, but the manner in which it allows me to engage ALL my muscles

in an aerobic capacity.>>>