Disclaimer. Simeon Krastev Fitness 2

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2 Disclaimer Copyright 2016, Simeon Krastev LLC. All rights reserved. No duplication or reproduction of this document is allowed in any form without written permission from Simeon Krastev LLC. The opinions expressed are not necessarily the opinions of Simeon Krastev LLC. No claim or opinion in this guide is intended to be, nor should be construed to be, medical advice. Please consult with a healthcare professional before starting any diet or exercise program. The food and drug administration has not evaluated any of the claims made in this book. The information or products mentioned in this document are not intended to diagnose, treat, cure or prevent any disease. Simeon Krastev LLC makes no representation about the suitability of the information contained in this guide for any purpose. The entire risk arising out of the use of its contents remains with the recipient. In no event shall the respective author of this document be liable for any direct, consequential, incidental, special, punitive or other damages whatsoever. By reading and following the principles in this guide, you acknowledge that you have read, understand and agree to be bound by these terms and conditions. 2

3 Table of Contents What is cardio training? Why is cardio training so important? What you should know about cardio? 1. MODE 2. FREQUENCY 3. DURATION 4. INTENSITY Target heart rate For extra credit What is high-intensity interval training? What you should know about HIIT? Why HIIT? How to do HIIT? The longest 4 minutes of your life: Intense Pyramid routine Little-known trick for maximum fat burn Other types of HIIT Weighted circuits You can also combine resistance exercises with cardio type exercises Customizing HIIT for your goals Interval training basics Aerobic intervals? Modes of interval training Running Treadmill running Additional treadmill drawbacks Treadmill recommendations Stationary bike Stationary bike recommendations Climbers and Ellipticals One Warning The END + Offer From Simeon with LOVE 3

4 What is cardio training? Cardio training is exercise with the purpose of developing cardiovascular or aerobic fitness. Cardiovascular fitness is a good measure of the heart s ability to pump oxygen-rich blood to the muscles. Cardio training generally involves exercising at a constant moderate level of intensity, for a specified duration, during which the cardiovascular system is allowed to replenish oxygen to working muscles. Typical activities include walking, jogging, cycling, swimming, jump rope, stair climbing, and rowing. 4

5 Why is cardio training so important? Cardio training plays a vital role in human health and performance. With regular cardio training, one can expect numerous metabolic changes. These include: Increased cardiac output Increased oxygen uptake Increased blood flow to active muscles Increased blood volume Improved thermoregulation Increased oxidative enzyme concentrations Lower rate of cardiovascular disease Lower incidence of type 2 diabetes Lower rate of total body fat Lower rate of breast cancer Introducing just a small amount of regular cardio training can greatly improve health. 5

6 What you should know about cardio? Just as with strength training, cardio training requires proper progression, variation, specificity, and overload if beneficial adaptations are to occur. When looking at how to design an effective cardio training program, consider the following variables: 1. Mode 2. Frequency 3. Duration 4. Intensity 6

7 1. MODE You can alter the mode of exercise to your liking and/or ability. The following activities (among others) can be used for cardio training: swimming, rope skipping, jogging, cycling, crosscountry skiing, stair climbing, elliptical trainer, dancing, and rowing. When choosing your activity, consider the activities you enjoy, your skill level, your joint health and the surrounding climate. 7

8 2. FREQUENCY Frequency is the number of cardio training sessions performed per day or per week. This will be dependent on training status and intensity. 2 to 5 sessions per week will suffice. This depends on concurrent training in other words, what other activities and/or sports you re doing. You can attain health benefits by expending as little as 150 calories per day via cardio training. 20 minutes of cardio training, 3 times per week can maintain cardiovascular fitness levels (assuming the intensity is appropriate). 8

9 3. DURATION Duration is the length of the cardio training session. This is directly related to the exercise intensity. Strive for 15 to 60 minutes of continuous cardio training. 9

10 4. INTENSITY 15-second of the cardio training can be monitored via heart rate response or oxygen uptake. The most practical method is measuring heart rate using a heart rate monitor or a simple pulse count. To attain optimal cardiovascular fitness, exercise between 60-90% of maximal heart rate (50-85% of heart rate reserve). Remember that heart rate increases in a linear fashion as workload increases during cardio training. The maximal level that can be attained is dependent on fitness level, age, climate, gender, medications, etc. Maximal heart rate can be estimated by subtracting age from 220. For example, the estimated maximal heart rate for a 37-year-old would be: (age in years) = 183 beats/minute 10

11 TARGET HEART RATE Calculate it here: ml A more specific equation for determining the heart rate at which you would exercise is the Karvonen Method. This equation is as follows: 220 age = maximum heart rate Maximum heart rate resting heart rate = heart rate reserve (Heart rate reserve x training %) + resting heart rate 11

12 Association between heart rate and cardio training intensity Chart that illustrates level of exercise intensity and fitness benefit: 12

13 For EXTRA CREDIT Cardio training can be helpful for achieving optimal body composition because of the high caloric expenditures. It helps to lower relative percentage of body fat but has little or no effect on muscle mass. Cardio training tends to elicit a greater cortisol response than strength training. High levels of cardio training are associated with protein loss from muscle, which can lead to a reduction in mass and strength. If you re training for something that involves maximal strength and/or mass, consider keeping your cardio sessions relatively brief and less frequent. Doing a high level of cardio training can result in a muscle fiber type shift from fast twitch to slow twitch. This would be undesirable for power athletes, sprinters, and Olympic lifters. However, this fiber type shift could be beneficial for recreational exercisers. Performing regular moderate cardio training can increase glucose and amino acid uptake in muscle and liver cells. This can be extremely beneficial for long term health. It can also greatly influence recovery from strength training. 13

14 What is high-intensity interval training? High-intensity interval training (HIIT) is when you alternate between high and low-intensity exercise(s) or between high-intensity exercise and a short period of rest. For example, a short sprint up a flight of stairs followed by a walk back down is interval training. Or a set of burpees followed by bodyweight rows. If you ve ever participated in HIIT, you know that alternating body weight conditioning exercises for 15 minutes can be a lot more challenging than a walk around the block. 14

15 What you should know about HIIT? Exercise can range from gentle movements to maximal efforts. HIIT and heavy weights can elevate stress hormones. Most every high-intensity physical activity is a state of crisis in the body. It endangers oxygen supply to tissues, increases body temperature, reduces body fluids and fuel stores, and causes tissue damage. Intense exercise creates endocrine and defense reactions that are similar to those elicited by low blood oxygen, high blood carbon dioxide, acidosis, high body temperature, dehydration, low blood sugar, physical injury and psychological stresses. Hormonally, your body basically freaks out. Then it brings out the big guns to deal with the problem. High-intensity exercise stresses the body so much that it s forced to adapt. As Nietzsche gasped during a 20-rep squat set, That which does not kill me makes my quads bodacious. (It makes more sense in German.) 15

16 Why HIIT? HIIT is excellent for: losing body fat (while retaining lean body mass) strengthening the cardiovascular system developing sport-specific energy systems developing work capacity (i.e. the ability to tolerate a high level of intensity for a longer period) improving fat and carbohydrate oxidation in skeletal muscle developing mental toughness making you a badass challenging the fast twitch muscle fibers the fibers that are great for strength, power HIIT is extremely efficient. It lets you get a bigger training effect with less time spent. And compared to a 45-minute jog, 5 min of HIIT is a lot easier on the joints. 16

17 How to do HIIT? There are many ways to do HIIT. All you need to remember is the basic principle: Alternate short bursts of very high intensity with periods of recovery/low intensity. 17

18 The longest 4 minutes of your life: Intense Pyramid routine One of the most famous studies of HIIT is known as the Tabata study. In this study (see abstract below), subjects performed rowing intervals: 20 sec of ultra-fast rowing alternated with 10 seconds of relaxed recovery rowing, for a total of 8 intervals, or 4 minutes. At the end of the study, participants showed a 28% increase in anaerobic capacity along with a 14% increase in V02max. Pretty impressive! The Tabata protocol 20 seconds on, 10 seconds off has become one of the most common methods of doing HIIT. We will step it up and make it even more challenging. We start with 40 seconds on, 10 seconds off followed by 30 seconds on and 10 seconds off, 20/10. We then repeat 20/10 and gradually increase to 30 seconds on, 10 seconds off and finish off like we started 40/10. You can use any type of exercise, burpees, jumping jacks, high knees, sprints, rowing, swimming, running, etc. 18

19 Little known trick for maximum fat burn I will share with you little know tactic that allows me to burn body fat extremely quickly and get in shape for photo shoots and events. I combine HIIT and Steady State cardio in the same workout. But why you would ask? High-intensity interval training allows you to use the stored from your body glycogen as an energy source and burn it off extremely quickly. What follows then? Your body starts using your fat deposits as an energy source instead of glycogen. This is all great but your body can only keep up with doing HIIT for minutes (if you can do more than that, chances are you are not doing it right) that s why we utilize this opportunity to tap into the fat reserves and burn them off by adding extra cardio after the HIIT session, slow steady state cardio, which for me is usually walking on incline set treadmill or elliptical. Here is what you can do minutes of HIIT Training and follow it by 30 minutes of steady state cardio. I guarantee the body fat will just melt off. 19

20 Other types of HIIT 20

21 Weighted circuits Using resistance exercises can be a very effective method of doing HIIT. To use resistance training, choose compound exercises that are good oxygen suckers, such as: burpees kettlebell swings or snatches jumping squats Combo exercises do a squat, push up, do a burpee, jump back up to do another squat, and so on front squat + overhead press 21

22 You can also combine resistance exercises with cardio type exercises. For example alternate a set of dumbbell swings with 100 m sprints sprint up a hill, then do a fast set of pushups at the top carry a heavy sandbag for speed 22

23 Customizing HIIT for your goals You can mix up your HIIT choices to avoid overtraining and overuse injuries, and to keep things fresh and interesting. You can also vary the length of your intervals. High-intensity intervals can last anywhere from 10 to 60 seconds Low-intensity recovery periods can last anywhere from 10 seconds to a minute or more If you re new to HIIT, opt for shorter highintensity periods and longer low-intensity periods. NOTE: high intensity means high intensity for YOU. If you re a beginner, a fast jog or uphill walk for 10 seconds is a better start than trying to handle an all-out sprint workout. Don t forget: Perform an adequate warm up and cool down when performing HIIT. 23

24 Interval training basics The longer the interval, the shorter the rest period as a percentage of the interval. In other words, short intervals have a high muscular demand and will require longer rests when viewed as a percentage of the interval. Fifteen-second intervals will need at least a 2-1 rest to work ratio. Three to one will work better for beginners. Interval rest recommendations (Work to Rest based) 15 sec. Beginners at least 45 sec (3-1), more advanced 30 sec (2-1) 30 sec. Rest 1:00 to 1:30 (3-1 or 2-1) 1:00. Rest 1:00-2:00 (2-1 or 1-1) Just remember, as the intervals get longer, the recovery time, as it relates to the interval, may not need to be as long. In other words, a fifteen-second sprint may require seconds rest but a two-minute interval may only need to be followed by a two-minute rest. 24

25 Just wanted to distract you for a second from all the information take a minute off from reading and just appreciate the image Cool. Now let s get back at it. 25

26 Aerobic intervals The biggest benefit of interval training is that you can get a tremendous aerobic workout without the boredom of long steady state bouts of exercises. Heart rate as the Gibala study demonstrated you can get superior benefits for both fitness and fat loss by incorporating interval training. If the heart rate is maintained above the theoretical 60 percent threshold proposed for aerobic training, then the entire session is both aerobic and anaerobic. This is why my clients do almost no conventional aerobic training. All of our aerobic work is a by-product of our anaerobic work. My clients can get their heart rate in the recommended aerobic range for 15 to 20 minutes, yet in some cases, they do only three to minutes of actual work. ROI is greater with HIIT. 26

27 Modes of interval training: Part 1 Although most people visualize interval training as a track and field concept, my preferred method of interval training is the stationary bike. Although I think running is the theoretical best mode of training, the facts are clear. Most people are not fit enough to run. In fact, statistics estimate that 60 percent of those who begin a running program will be injured. In a fitness or personal training setting, that is entirely unacceptable. Females, based on the genetics of the female body (wider hips, narrower knees) are at potentially even greater risk. Physical therapist Diane Lee says it best in her statement, You can t run to get fit. You need to be fit to run. Interval training can be done on any piece of equipment. However, the most expeditious choice, in my opinion, will be a stationary bike. 27

28 Modes of interval training: Part 2 The bike allows, in the words of performance enhancement expert Alwyn Cosgrove, maximum metabolic disturbance with minimal muscular disruption. In other words, you can work really hard and not injure yourself on a stationary bike. Fit individuals can choose any mode they like. However, the bike is the best and safest choice. In my mind, the worst choice might be the elliptical trainers. Charles Staley, another noted training expert, has a concept I believe he calls the 180 Principle. Staley advocates doing exactly the opposite of what you see everyone else in the gym doing. I m in agreement. Elliptical trainer seems to be the most popular mode of training in a gym. My conclusion, supported by Staley s 180 Principle, is that it s not much use of it unless you apply HIIT principles here as well. 28

29 Interval training modes in detail 29

30 Running Maybe the most effective method but also most likely to cause injury. Shuttle runs (running to a line and back repeatedly) have both high muscular demand (acceleration and deceleration) and high metabolic demand. Running is relative. Running straight ahead for 30 seconds is significantly easier than a 30- second shuttle. Shuttle runs produce more muscular discomfort due to the repeated acceleration and deceleration. Running for the average gym-goers is impractical as a fairly large area is needed. 30

31 Treadmill Running A close second to ground-based running in both effectiveness and, unfortunately, injury potential. Getting on and off a moving treadmill is an athletic skill and can result in serious injury. Therefore, treadmill interval running is probably not for the average personal training client. Treadmill speeds are deceiving. For example, 10 MPH is only a six-minute mile yet can feel very fast. However, 10 MPH is not a difficult pace for intervals for a well-conditioned athlete. For treadmill running, first practice the skill of getting on and off the moving treadmill 31

32 Additional Treadmill Drawbacks Lack of true active hip extension may under train the hamstrings. In treadmill running, the belt moves, you just stay airborne. Treadmill times do not translate well to running on the ground. This may be due to lack of ground contact time. 32

33 Treadmill Recommendations Time-based. Try 15 seconds on with 45 seconds off at 7 MPH and 5% incline. For safety, decrease speed and increase the incline. Heart rate based (max HR of 200 used for example). Try a 15 second sprint at 7/5 and simply rest until the heart rate returns to 120 beats per minute. Rest is rest, don t walk or jog or your heart rate will lower slowly. 33

34 Stationary bike Dual action bikes like the Airdyne produces a higher HR. This is due to the combined action of the arms and legs. There is no better affordable option than the AirDyne. Although they require periodic maintenance they are the perfect interval tool as they do not need any adjustments to belts or knobs when interval training. The fan is an accommodating resistance device. This means that the harder you push the more resistance you get back. This is probably the best safe tool. Requires limited skill. Limited potential for overuse injury. 34

35 Stationary bike recommendations Same time recommendations as for the treadmill. For the AirDyne, set the top display to Level. For a well-conditioned male, a 15- second sprint should be level Do not go all out as this will seriously undermine the ability to repeat additional intervals. Wellconditioned female athletes will be Level 8-10 for 15 seconds. Levels should be adjusted down for fitness level and up for body size. Larger athletes or clients will find the bike easier. 35

36 Climbers and Ellipticals The key to using any climbing device is to keep the hands movement to the bare minimum to keep the intensity higher. Conventional Stairclimbers are easier to abuse than the StepMill. Many users ramp up the speed while allowing the arms to do the majority of the work. As we mentioned before, keep your hands off the rails. The elliptical machine is most popular because it is easiest. This is nothing more than human nature at work. Research continues to mount that interval training may improve fitness better than steady state work. The big key is not what to do anymore but, how to do it. For maximum effect, get a heart rate monitor and go to work. 36

37 One warning If you are de-conditioned you may need three weeks to a month of steady work to get ready to do intervals. This is OK. Don t kill yourself with interval training. Begin with a quality training program (impactful look course) and some steady state cardiovascular work. Prior starting any type of cardio you should warm up properly! 37

38 The end Hope this shed some light on cardio and introduced you to the different types you can utilize to speed up your results. I ve found cardio extremely helpful when fighting off these last few stubborn pounds. That s why I ve created the 30-day fit challenge for busy professionals. It s a 30- day progression based program that you can do anywhere and don t need any equipment for. It s HIIT program with bodyweight exercises only. Start today for 9.99$ 38

39 About the author Hello, my name is Simeon Krastev. I help busy professionals integrate fitness into their lifestyle, take daily action towards their health so they can feel and look better. Even though I ve been fit for most of my life it wasn t until I got a full-time job that I realized it s extremely hard to manage your day and find time for yourself. That s why I ve spent the past few years tweaking the process of getting fitter in as little time as possible. And I want to share these strategies with you! Truly yours, Simeon HIIT fan Krastev 39