Cardio machismo: six ways to work your heart and lungs and still feel like a man

Men's Fitness, Sept, 2004 by Charles Staley

There are names for iron-pumping guys like me: "Musclehead," "Gym Rat," "Hard-core Lifter." We're men's men, the type of no-pain, no-gain, balls-to-the-wall powerhouses who eat nails and crap thunder--or something like that. Basically, the only cardio guys like me get is when we're running home to chug a protein shake. Other than that, we can't be bothered with it--running for 45 minutes on a freakin" treadmill is for the other guys. Besides, conventional cardio is draining, monotonous, and makes you feel small, like the old women and the pencil-necked newbies on the machines next to you. Guys like me train for strength and size, so why would we want to risk burning calories that should show up as an extra inch on our arms by "working out" like a hamster on a wheel? Nobody asks, "Whaddya jog?" They want to know what we bench.

See, there are two types of gym guys: those who lift and those who exercise. And the two groups have never gotten along. It's like cats and dogs, or Christina and Britney. Guys who don't like cardio don't even like guys who do cardio. The lifters say, "Let the runners have their high V[O.sub.2] max--we'd rather have muscle and feel like men."

At least that's the way it used to be. But times, and training theories, change. In fact. the lifters are beginning to see that the right kind of cardio workout can actually improve muscle and strength workouts. You can use cardio to boost your general fitness level, which will allow you to lift harder and longer. Not only will these new cardio regimens bolster your heart and burn fat, they'll also have you feeling as rugged and strong as when you're pounding the weights. That's right, they let you keep your ass-kicking, name-taking lifting persona--even when you're yards away from the bench press.

Whether you're a true lifter or a cardio guy looking for a change of pace, you'll find that the following cardio alternatives are just as effective as your standby routine, if not more so. (Try one method at a time.) And they'll never make you look or feel like a polo-shirted extra in Olivia Newton-John's "Physical" video.

1. TIMED MILES

Record the time it takes you to complete the first half of a mile, then beat that time in your return trip. You can run as slowly as you want in the first leg, as long as you finish the second leg at least one second faster. If you don't, your pace in the first half was too fast, causing you to fatigue too early. After each workout, write down your time for each half-mile leg. Your goal is to beat both in your next session. Do two to three times a week.

Benefits: Your body will improve a little each workout because you're challenging it without pushing beyond your capabilities.

Manliness factor: Your primal instinct to compete and out-do yourself constantly will lead to a new personal record each time, which keeps you motivated.

2. 400-METER SPRINTS

You can do these at your local high school track or simply mark off the distance at the park. To get started, run very easy for the first 200 meters. Then pick up your pace and give it all you have down the stretch. Rest for five minutes, then repeat one time. Do this workout twice a week, always trying to run a little faster. When you can run both sprints at full speed, add another 400-meter sprint. Follow this procedure until you're doing five sprints per workout.

Benefits: It'll be one of the best fat-loss workouts you ever do. And since you won't be doing it for a long period of time, it won't have a negative effect on your muscle gains. Need proof? Take a look at the physiques of the top 400-meter sprinters.

Manliness factor: We won't candy-coat it: It's painful. But it'll also never take more than 15 minutes. Simply think of each sprint as a physical and mental challenge. That should more than make up for its difficulty.

3. HILL SPRINTS

Find a moderate slope that takes you 10 to 20 seconds to ascend at maximum effort (probably about 20 to 30 yards in length). Sprint to the top, then walk back down and repeat. The first time out, limit yourself to three to five sprints. Add one sprint each week until you're doing a total of 10 to 12. Do it two to three times a week.

Benefits: Running hills not only enhances your leg strength, it conditions your body specifically for weight training, so you'll be improving your ability to do work in the weight room.

Manliness factor: It's an old-school workout that's fast and furious. The hills should be short enough that you can go all-out--a recipe for a nice boost in testosterone levels.

4. FEEDER SETS

The day after a hard leg workout, your muscles are often sore, stiff, and in need of recovery. "Feeder" sets are the perfect remedy. Using an extremely light weight (an empty bar will suffice), perform 1-2 sets of 50-100 repetitions of the squat just before your next upper-body workout as a general warmup. You can also use them for upper-body soreness, doing the same workout with the bench press before the following lower-body workout.

Benefits: Besides the undeniable cardiovascular benefits (try it and see), the feeder sets will increase blood flow, speeding nutrients to the damaged muscles.