Conditioning with Weights

VO2max is a measure of the maximum rate of oxygen consumption during incremental exercise. It is general regarded as an indicator of cardiorespiratory fitness. Cardiorespiratory fitness refers to how efficient your heart, lungs and muscles work in unison to sustain activity. COVID 19 has been known to attack the respiratory system of the human body. So it follows that fortifying your cardiorespiratory system allows for a great defence against the virus. However, most people do not have access to more traditional modalities to be able to train and eventually enhance cardiorespiratory fitness. Due to the quarantine and the imposed limitations that comes along with it, one cannot just simply go out to swim, bike or run around. Also, most people barely have any exercise implements or equipment at home. Majority of those who choose to stay active improvise instead. Commonly seen are water bottles or gallons and loaded backpacks. These are used in the absence of dumbells and other weight training implements. So how should you train cardiorespiratory endurance in the absence of traditional modalities and given the limitations of our current situation? Enter Dr. Fred Hatfield. Dr. Hatfield, a world champion powerlifter and Phd in Sports Science, once participated in a study involving the determination of essential heart readings and as it turns out he had the best reading besting even top marathoners. What is more impressive is the fact that he never did aerobic exercise directly! We can infer from this that cardiorespiratory capacity can be trained with the use of weight training implements or exercises (even bodyweight exercises). For this to actually work, Dr. Fred Hatfield recommends several parameters:

- “Utilize dynamic exercises” or at the least compound movements

I’d recommend thrusters using water gallons (actually any object with substantial weight that you can lifted overhead and held in a front rack position will do). For those who would opt for the bodyweight route I’d recommend a plyo push up to squat jump drill.

- “Rhythmic pauses between reps”

Rest between reps for you to be able to sustain efforts for over 30 mins. What you can do here is to walk or pace around your space.

- “Pulse rate should be between 60-70% of Maximum Heart Rate”

How to determine if you do not have a heart rate monitoring device? You may use the Talk Test. This may not be as accurate as we would like but it is the next best thing. The test is pretty straight forward. Look it up.

- “Each repetition should be an all-out effort. Maximum contracture against submaximal resistance, so multiple reps can be performed”

This only means move with utmost INTENT! No lazy reps!

Reminders:

- Forget about doing bicep curls, side raises or crunches for this approach. Don’t even think about it.

- Rhythmic pauses does not include sitting down and checking your phone. Don’t even attempt doing it not unless you want this entire endeavour wasted.

- This is the trickiest part of the protocol. Trial and error my friend. It will take a few tries to get it right.

- Moving with intent means making the most out of every rep! Effort! Effort! Effort!

- Do not overdo it! Remain within the guidelines. The point of this is to strengthen your cardiorespiratory system not wreck it! Start out doing 2 sessions per week and then work your way up gradually.

- Stay safe. Stay Active. Happy lifting!