Al Ciampa
Level 7 Valued Member
Don't lose sight of the goal: to improve the aerobic system. Using swings to do this is a bit tricky, but do not let emotion get in the way. It is not a "problem" that your HR spikes too high, it is a sign of a comparatively poor aerobic system. So, what?
Lots of folks are taking their numbers to heart (no pun here). To be able to do more work under your aerobic heart rate indicates aerobic improvement. Constantly busting your aerobic HR is at odds with this. Going heavier into glycolysis because you must use this bell size, or must get this number of reps is shooting yourself in the foot, if aerobic improvement is your goal.
For you folks with this "problem", I would recommend, first, that you keep the work set under 10sec... for your typical cadence with 1-h swings, this means 5-6 reps. See how your HR reacts to this. Over time, you will find that you can increase reps per set, one at a time. This method will SLOWLY work into mild glycolysis, as your buffering capacity improves. Lastly, warm up properly... if you jump right into swings, you will end up doing less work than if you warmed up for 10-15 first, slowly bringing your aerobic system up to speed.
For runners, this is no different than running slow to maintain your aerobic HR; even slowing down on hills, or as you turn into the wind.
Take your mind off the quantities of sets, reps, loading as goals... and see the protocol for what it is: a "tool" to improve the aerobic system. However you need to, the most important element is working up to, but not exceeding your aerobic HR (another issue is overestimating aerobic HR... because more is better right? No.).
Great work to everyone trying this... it's not easy to stick to at first.
Lots of folks are taking their numbers to heart (no pun here). To be able to do more work under your aerobic heart rate indicates aerobic improvement. Constantly busting your aerobic HR is at odds with this. Going heavier into glycolysis because you must use this bell size, or must get this number of reps is shooting yourself in the foot, if aerobic improvement is your goal.
For you folks with this "problem", I would recommend, first, that you keep the work set under 10sec... for your typical cadence with 1-h swings, this means 5-6 reps. See how your HR reacts to this. Over time, you will find that you can increase reps per set, one at a time. This method will SLOWLY work into mild glycolysis, as your buffering capacity improves. Lastly, warm up properly... if you jump right into swings, you will end up doing less work than if you warmed up for 10-15 first, slowly bringing your aerobic system up to speed.
For runners, this is no different than running slow to maintain your aerobic HR; even slowing down on hills, or as you turn into the wind.
Take your mind off the quantities of sets, reps, loading as goals... and see the protocol for what it is: a "tool" to improve the aerobic system. However you need to, the most important element is working up to, but not exceeding your aerobic HR (another issue is overestimating aerobic HR... because more is better right? No.).
Great work to everyone trying this... it's not easy to stick to at first.