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Awesome, I'm going to put my goals into a spread sheet, and see how much I can progress on this durring this diet.

One last question, is there a point at which I should back off, sort of like a deload for cardio? Or should my body be able to keep adapting to this type of stimuli for a long period of time?

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Try this, it worked great for me. It burned fat and increased endurance



run--from 1/2 mile - 1.5miles

5 x25 pushups
5 x 25 situps
5 x 20 (4 count) flutter kicks
3x 3-3 1/2 pull ups.

you do 1 set of each, till you hit 5 sets

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It depends on how you feel and the intensity you're training at. As you know, high intensity cardio will put as much strain on your CNS as high intensity resistance training. One of my buddies that I ran with in high school went on to run in college and if I remember correctly, he hasn't missed a day of running in around...5 years, I think. For all I know, he hasn't missed a day in about 8 years at this point in time. He had low intensity days mixed in obviously. Based on how you're built & wired, you will adapt at a different rate than I would. So my advice is to fly by the seat of your pants.

I'm trying my best to remember the intensities that we trained at. I think we had two low intensity days (distance) each week and two high intensity days (HIIT/fartlek/speed for a total of around 5 miles) and a dynamic day (sprints/hills/short distance). We were supposed to do low intensity workouts on the weekends, but I never did because I was always doing some other sport. That might be a method that you would consider. it might be a good idea to match cardio intensity with resistance training intensity.

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Building up your load of work is a case by case. You can gradually improve everything or get ready for a competition. I know from experience that they are two totally different types of training. You can't train for a competition or event all the time, i.e., balls out for an extended period of time. Start slow and work up that way your body can get use to it. Most of which Ross is talking about if I'm interpretting what he is saying correctly.

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In a roundabout, unclear way, yes that's what I was trying to say at some point in my rambling.

Not to make this more complicated but 'cardio' is not really the same as "aerobic" capacity.

Unless your rounds in martial arts are going to be you running about and around..treadmill work ain't gonna cut it.

Conditioning IS specific. "Cardio" is not.

Franky, Hrdgain your goals seem all over the place. You want to run for long periods, increase strength endurance, etc. and so on.

You don't have to run for long periods for cardio. Any kind of endurance work and any kind of work at all really helps your heart. My point being is that you can do those things specific to your goals and let the cardio take care of itself. You can't improve your work capacity over time without ending up exercising your heart. But it doesn't matter how efficient your heart and cardiovascular system is if your muscles and nervous system are not adapted to your goals.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

^^ I'm not really sure what you mean Eric. How is running on the treadmill in the fashion we have discussed not going to improve my aerobic capacity?

As far as conditioning, I'm sure you would agree that my aerobic capacity, if not up to snuff, would be a limiting factor to any specific martial arts conditioning, so we start from the ground up, increase aerobic capacity, then move on.

As for my goals, I don't think they are all over the place at all. I simply want to be back in fighting shape, that means dropping excess fat, increasing overall endurance, and I would like to stave off any muscle loss. Doesn't seem that complicated to me.

why not go to some MMA classes and train with them. I'm sure they will coach you into everything you need to be in shape.

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I just don't have the time or I would Talo. If I have 30 - 45 minutes to spare each day, I feel fairly lucky.

I am working on switching up a few things in my life right now, that will hopefully have me in a less stressful job, and in a position to open my own dojo in the next year or so. I need to be in shape to do that though, so its a bit of a catch 22, but I'll get there.

OK I'll try to explain it one more time. You muscle mitochondria produce aerobic energy. They adapt to be able to do this according to the SPECIFIC demands.

Aerobic capacity is the same thing, really as endurance. I feel like you are treating them as two separate things. If you think of aerobic capacity in a general way you will only get general effects. If you have SPECIFIC goals you must train in specific ways.

I'm not saying that treadmill running will not help I am only saying that treadmill running helps more for treadmill running.

Why do you think so many of those mma guys, besides their specific skills training, do all sorts of circut training with large varieties including things that impact the endurance of the core musculature, etc?

The muscles do the work.

The days when boxers endurance training is just running are long over. Definitely for MMA running is only a small side piece of it.

I'm just going by your stated goals. There is no reason to think that you need to run on a treadmill to give you a foundation. Any sort of training can be started gradually. What foundation does the treadmill provide specifically? Does it impact the body in similar ways as a martials arts contest would? Is the range of motion similar? Are the demands on muscular strength similar?