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.
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