Big People Cardio
All athletes (even strength athletes) benefit from some degree aerobic conditioning. This is the type of conditioning that is otherwise referred to do as “steady state”, “zone 2”, or “long slow distance”. Your respiratory rate is elevated for 30-60 minutes but you can still hold a conversation. Having solid aerobic conditioning is good for systemic health (a requirement for maximizing athleticism), injury prevention, and recovery between workouts and within workouts. Aerobic conditioning is good for your mood too boosting endorphins and minimizing cortisol (the stress hormone). Generally, you just feel better and are more equipped for various physical tasks when you’re aerobically fit.
I feel qualified to speak on this topic as a big guy myself 😎 and because I’ve had periods in my training life where I was a big, out of shape guy too. It seems silly, but for me I think one reason big people are deterred from aerobic conditioning is because we think it is synonymous with going for a jog. Jogging for big people can be kind of tough. It’s a lot of impact on our joints and it just stinks lugging a big frame around. So, what’s a big person to do for their cardio if we don’t want to jog? Here are my top recommendations for “Big People Cardio”:
Note: Little and medium people, these will still work awesome for you guys and can add some variety to sometimes tedious cardio work.
Drag a light sled. Load an easy weight onto a sled, put a weightlifting belt on, and attach a tow strap or rope to your belt. You can also hold the strap in your hands. Walk it forward marching confidently keeping an upright torso, striking with your heel, and pulling yourself into the next step. Holding a light medicine ball on your chest is a great way to push your heart rate and get some work for the postural muscles in your upper back. Walking backwards and side stepping will help you strengthen different parts of your hips/legs and allow you to keep continuously moving without fatiguing one muscle group.
Biking. Stationary bike works just fine. It’s a good opportunity to listen or watch something that you normally wouldn’t have time for. I like to use some type of air bike because you can use your arms as well as your legs. This gets your heart rate going and provides an opportunity for your upper body to get movement rather than being locked into place. One big tip I have for biking is to get off the bike every 5-10 minutes and switch up the movement pattern. Do some air squats or rehab or trunk work or mobility so your body isn’t forced to repeat the same seated movement pattern for the entirety of the session.
Kettlebells. Swinging, snatching, cleaning, or pressing kettlebells gets your heart pumping and if you simply structure the workout in a way that allows you to keep that conversational pace for an extended period of time, working with kettlebells can be a fun way to get your cardio in. Take this workout for example: 10 KB swings every minute on the minute using a very moderate weight. On first glance this doesn’t seem that difficult but that’s kind of the point. You can repeat 10 KB swings at a moderate to light weight for many minutes. Switch the swings up for some snatches or high pulls or clean and presses to give yourself some variety. Set a timer for 20-30 minutes and you’ve appeased the cardio gods!
Jump rope or speed ladder. These get your cardio in and make you more coordinated at the same time. That said, I would recommend using these tools in combination with something else as well as resting between bouts. In good conscience I will not ask anybody to jump rope for 30 minutes…
Rucking. Rucking means put on a weighted backpack or vest and walk briskly. If you’re not breathing heavy, pump your arms. It feels weird because no one actually walks like this but it works. Rucking is such a great way for big people to get their cardio in while improving posture, spending time outside (psychological benefits), and not beating up your joints. Walking in general has a huge impact on your aerobic conditioning but somehow putting on a weighted pack makes it feel more legitimate.
Best of luck with your training today!
With Thanks,