Hello,
If we consider running as a GPP activity, supposed to be perform to maintain and or improve our aerobic base, today's release on SF's instagram (
@strongfirst) is interesting:
[ARTICLE] A person who desires to be anti-fragile must train his or her cardiovascular and respiratory systems. If you prefer to get your “cardio” while lifting—or you are stuck indoors because of the quarantine—avoid “grinds” and go explosive. A “weight” does not have to be a barbell or a; it can be your own weight. To use the burpee as an example, you will need to make two radical changes from the way it is done in “metcon” gyms to make it aerobic. First, pop up like a spring. Second, rest between reps long enough to sustain an aerobic effort for over 30 minutes. The exercise will be aerobic if you can pass the talk test before every rep, until the very end, so adjust your rest periods accordingly.
How can accurately measure your own personal daily talk test to keep some measure of consistency from one training session to another and as a way to make sure you are using an accurate rate of perceived exertion for each session? Paul Tracogna shares his insights
PRIOR to your session, measure your initial Resting Counting Talk Test [CTT(rest)] as a baseline. Count numbers aloud until you need to stop and take a breath (today my CTT(rest) was 23, spoken as one thousand, two thousand, etc.)
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Several studies show that for individuals with a CTT(rest)<25, moderate to vigorous intensity exercise—as recommended by the American College of Sports Medicine HRR guidelines—could be achieved by exercising at a level of 40-50% CTT(rest). For individuals with a CTT(rest) ≥25, exercising at a level of 30-40% CTT(rest) would place them in the moderate to vigorous exercise intensity range.
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In the video, I am working at a rate of 40% CTT(rest)—9s—spoken aloud between reps. The first few minutes usually feel easy, so I did double burpees. When I felt like I was starting to struggle at my 40%, I changed to singles, still with 40% CTT(rest). At the end of 5 minutes of work, I was at 145bpm and I could have maintained that pace for 30 minutes with the same power.
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Personally, I believe it is better to find your pace for 30 minutes with the appropriate CTT(rest) % for you rather than doing a shorter time (less rest between reps) with a lower percentage and having to stop. In that case you were clearly not aerobic.
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Alternately you can set up an interval timer to go off every 9s or whatever CTT(rest)% you are using for the day. That way, you don’t have to count every rep; you could just check in at the top of the minute or every couple to make sure you are still on track.
Kind regards,
Pet'