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There are two quotes that I’d like to tell you about. The first is fairly popular in the martial arts world:
“Conditioning is the greatest hold.” – Karl Gotch
The other is also well-known, esp. if you’re an American football fan:
“Fatigue makes cowards of us all.” – Vince Lombardi
In many ways, they both drive home the same basic point – that to succeed, you have to be able to outwork your opponent. And many, if not most times, being able to outwork your opponent is dependent on what kind of shape (especially your cardio) you're in.
Gotch’s quote simply says that no matter what techniques you (or your opponent) know, if you have better cardio, and can push the fight/match longer and harder, then you’ll have the upper hand.
Lombardi’s quote is a little more telling, making reference to the human psyche, and how it breaks down under duress. Everybody stands tall at first – it’s who can stand tall at the end that marks a warrior.
Now, you might not be an athlete, a fighter, or even anybody who competes in anything right nwo But that doesn't mean you still can't apply this to your own life.
Having good cardio can allow you to do so many things in your life. At a most basic level, it gives you better health and vitality, allowing you to live a longer and fuller life. At a more 'primal' level, having good cardio can make life itself easier and more enjoyable. Whether it's because normal everyday tasks are easier to perform, because you're in shape to play that "pick-up" game of ball at the park, or because a good cardio workout can lead to lower bodyfat levels, it could simply mean you feel more comfortable picking out clothes or taking your shirt off in hot weather.
There are many elements to a good cardio workout (and in turn, having good cardio), but one of – if not THE – most important is Work Capacity.
Work Capacity is a pretty simple concept that many trainers try to give complex definitions or major pseudo-scientific discussions. Work Capacity is essentially how much work you can do, and how hard/fast you can do it. So, if a mundane task like say push-mowing the lawn normally takes you say 30 minutes, a high work capacity can allow you to get it done in 20 minutes.
So, that segues into the next question, which would be, “How do we increase Work Capacity?”
The main way would be to simply just do more work. Yeah, that’s right – condition yourself to doing more work, by…doing more work. You don’t have to do a whole lot at first – add small amounts to your overall workload.
There are a few ways to do this. You could add small amounts of “active-rest” to your workouts, so that you’re actually working while you’re resting between sets. (By the way, this is a tremendous way to increase your cardio with actually doing any traditional "cardio" work.)
For example, say you’re doing your weight training, and resting 60 secs. between sets. Spend 30 of those 60 secs simply doing jumping jacks. Or maybe do a couple burpees. Or a few jumps. Or 5 situps. Anything like that will work.
Another way to do this is to add in extra work throughout the day. During your everyday travels, figure out ways to increase your physical work. Take the stairs instead of the elevator. Park a few extra parking spaces away so you have to walk further. If you’re shopping, carry your items instead of using a cart. That sort of thing. Then you can add in small “mini-workouts” during the day, as well. 5 burpees, 10 push-ups, 10 situps, and 10 squats wouldn’t take over about 90 secs to complete. Do that 4-5 times during the day.
Doing any of these things will help you build your work capacity, and in turn, help you increase your cardio - even if you're not doing specific cardio workouts. And when you increase your cardio, you'll find that your overall quality of life will feel like it's going up.
Train Hard, Rest Hard, Play Hard.
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If You're Looking for Cardio Workouts, Then Check out the 'Working Class Cardio Workout'. These Workout Plans Will Help You to Improve Your Cardio, Blast Fat Off Your Body, and Build That Chiseled Body You've Always Wanted! Jump into the Cardio Workout, That Will Catapult Your Physique, Endurance, Health, and Self-Confidence to That Next Level!!
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"As
a trainer and coach myself, I know not only what works but what peoplewill actually do. There is an art and science to physical change and peak
performance. Matt Wiggins program does it all. It is fast, effective and you will feel like a complete bad ass when you're done. This is the type of training that that isn't all show and no go...it will create both the show and the go! Scientific, Fun, and Manly. Love it!"
Billy Beck III
-2x MET-Rx World's Best Personal Trainer
-Personal Fitness Professional Magazine Trainer of the Year
"Not
just for the guys! The thing I like about Matt’s workout is that
it’s simple. That doesn’t mean it’s not hard! It’s
intense! It makes you feel like you’ve worked. And if you work
at it, you’ll get results. I like the format and the progressions
each week. Having done the workout myself and tested it on both my male
and female clients, I can say it’s not a workout that’s
just for guys. I really encourage women to give it a go, as much as
I encourage guys. The fact that you need minimal equipment and only
a small area in which to work really eliminates any excuse not to give
it a go!"
Eve Gillard
Melbourne, Australia
Executive Master Trainer
www.cardiocafe.com.au
"It's
'cardio' that moves you... beyond the boring, sitting there
crap...it's your body in steady motion... burning and shaping..."
Shawn Phillips
author, "Strength For Life"
creator, "Full Strength" performance nutrition
"I have
been a loyal customer of Wiggy's for 2 years now, and I’m so confident
in anything that Wiggy puts out, that I will guarantee you it will work. I’m
in my early 30’s and can honestly say I’m in the best shape of my
life and getting better. The new "Working Class Cardio Workout"
is AWESOME. If you want to get into real shape then look no further. Like any
workout you will only get what you put into it. No, it’s not easy but
you wouldn’t be reading this if you wanted to look like everyone else
at the gym. Like Wiggy always says “Train Hard, Rest Hard, Play Hard”.
So pick it up, do what he says and you to will look better, feel better, and
believe in him like I do. God bless and good luck." "I'm Aaron's
Bonafede little brother, and we have been devout followers of your amazing strength
and conditioning programs for at least two years. They truly have transformed
my body into a work horse of a machine. I am a Firefighter who also does some
Jiu Jitsu on the side. I have been asked/told by more than one person, 'How
are you so strong?' or 'Do you ever get tired?' With the 'cardio workout' theme
I decided to keep the rest (wait there is no time to rest between all of those
wood choppers) to a minimum. By the time I was finished with the first workout,
I had soaked through a shirt and had to answer more questions then normal as
to what exactly I was doing. I knew it was another winner. I am confident this
program will take anybody's cardio and strength to the next level and beyond.
Thanks again for new ass kicking programs."
"Wiggy is one trainer who knows how to combine complex training for the
average person as well as elite athletes..."
Dave "Scooter" Honig
Celebrity Trainer to Rapper/Actor LL Cool J
co-author, "LL Cool J's Platinum Workout"
"Hi
Matt - You are a much needed voice of reason in the strength and conditioning
field. Keep up the great work."
Alwyn Cosgrove
www.alwyncosgrove.com
"First
thing that I've got to say is that I lost 5 pounds in the first 1.5 weeks of
your program...that's definately the workout I would follow before my official
fight...the combination of posterior and anterior chain exercises various other
sportsmen would find useful because of the amount of cleans and pushes combined
with anaerobic circuits."
Nikolay Ryzhkov
Ukraine
"...after
2 weeks of the cardio program, the biggest thing that I’ve noticed is
that my resting heartbeat is down about 3 beats per minutes. I’m down
a couple of pounds as well. My energy level appears to be higher (I’ve
got twin 4 year olds, so keeping my energy level high is very important)...At
43 years old I’m not concerned with being the biggest or the strongest,
just being in the best overall athlete I can be."
Rick Eklof
masters (age 40+) Highland Games competitor
Aaron Bonafede
Matt Bonafede