Tag: LSD

In most fitness circles, there are two main “types” of cardio that tends to get discussed. The first is LSD (Long Slow Distance) – an example of which would be jogging. The next is HIIT (High Intensity Interval Training) – an example of which would be sprinting.

For various reasons, HIIT is generally considered a better form of cardio than LSD. This is because it doesn’t take as long to perform as LSD, is more power-based, is generally easier on the body physically, contributes to both aerobic and anaerobic increases, and keeps the metabolism “jacked up” for several hours after your workout is over. However, if you short-change your HIIT, and don’t work hard, you’re getting the least productive cardio workout of all.

And while there is nothing “wrong” with LSD, it does take a long time to perform, can be very tough on the body physically due to sustained shock and “pounding” it has to go through, and while it’s great for aerobic endurance, it does virtually nothing for anaerobic capacity.

There are two alternative types of cardio workouts that I like to use. One is Density Conditioning. Simply put, choose a short distance (30-100 yards) and do as many reps as you can in a given timeframe. Sprint one way, walk or jog back, and repeat – rest only if it’s absolutely necessary. The goal is to get more reps in each workout. These aren’t going to be sprints per se, but hard runs – kind of like that 8 (or 9) intensity level, but you’ll be doing a lot more overall distance.

The other cardio workout is MFD – Medium Fast Distance. This is where you choose more of a medium distance compared to your LSD. For example, if LSD runs are 5-6 miles, choose 2.5-3.5 miles. Run the entire distance without stopping (just like LSD), but do at a fairly fast-paced clip. The best way would be to set a mile time that is pretty quick for you, and try to keep that pace the entire run.

Density Conditioning and MFD cardio workouts both combine elements of LSD and HIIT. Where LSD is long, yet slow, and HIIT is short, yet very hard, Density Conditioning and MFD are both medium-long, yet hard (as opposed to very hard with HIIT).

Either Density Conditioning or MFD can be good ways of keeping your conditioning good, without having to spend hours doing it, or worrying about burning out your nervous system.

Train Hard, Rest Hard, Play Hard.

Interval training (also called HIIT – High Intensity Interval Training) is a very popular cardio workout plan right now. It’s pretty much the polar opposite of LSD – Long Slow Distance.

Interval training is short and ultra intense – like sprinting would be. LSD, on the other hand, is much longer and done much slower – like jogging might be.

Scientific studies have shown that interval training is much more effective than LSD. It gives you many of the same benefits that LSD does, in just a short amount of time. And it gives you many other benefits that LSD doesn’t.

Basically, LSD is just aerobic training, meaning that it’s an activity that the body produces energy to perform with oxygen. Or in other words, you’re not breathing that hard. Interval training, on the other hand, is anaerobic training, meaning it’s an activity that the body produces energy to perform without oxygen. Or in other words, you are breathing hard.

LSD training increases your aerobic capabilities. Makes sense. Interval training, however, increases anaerobic capabilities (which again, makes sense) *and* aerobic capabilities. You’re getting two for the price of one.

Interval training has also shown very beneficial to losing fat, as at the end of a workout, your metabolism stays “jacked up” for a number of hours afterward.

But there is a major problem with interval training though – it has to be super, super hard. If you’re not putting the proper intensity (which is 100%, balls-to-the-wall, you’re gonna have an arm chopped off if you don’t work hard enough kinda intense) into this cardio workout plan, then you’re going to get less than mediocre results.

This is because volume and intensity are inversely proportional in cardio workout plans. You can go long and slow, or short and hard. But you can’t go long and hard. Nobody ever sprinted a marathon…

But say you do your interval training at a low intensity. Now you’re slow and short – worst of both worlds.

So, how can you make sure that you’re not wasting your time, and still take advantage of the benefits of interval training?

Easy – just pick out intense activities, and perform them at a medium volume. This could include playing various sports, or better yet, heavy circuit-style weight training.

It will be a version of interval training, in that it’ll be shorter bursts of highly intense activity. However, since the cardio activity won’t be at 100% intensity, you just do a little more volume to make up for it.