Cardio's too easy

thedreamhazer

Since January, I have been to the gym 6 or 7 days a week -- and 5 of those days are two-a-days, one strength session in the morning and a cardio session in the evening.

I have had great improvements in my strength and endurance, and lost a modest amount of weight (about 9 lbs). But for the past few weeks, I've noticed that I can't seem to get my heart rate up during cardio. While others push through and breathe heavy around me (even the instructor) I can't seem to make the work hard.

I realize this is probably because I'm in good shape right now -- but the problem is I don't know if I'm getting a good workout when I can't make anything I'm doing feel hard. I'm pushing myself -- in classes, I'm taking advanced options, I'm going faster and using more power, I've even started hitting cardio machines before cardio classes to try to fatigue myself a little beforehand. Nothing seems to be working, and I'm worried that I'm approaching this the wrong way. Maybe there's something else that I could/should be doing to improve my workouts?

When I say cardio, I'm referring to bodycombat (basically, cardio kickboxing with MMA elements), boxing, spin class and Krav Maga. I sometimes do machines, but usually just as a supplement. Any thoughts/suggestions for me?

SideSteel

What is your purpose/goal for doing cardio?

thedreamhazer

Cardiovascular fitness and calorie deficit, specifically.

Also, I get a lot of enjoyment out of the cardio I do, and I want to be someone who could decide to run a 10k on a whim without worry. I want to be a well-rounded athlete.

dare2love81

I'm no expert in the area, but the same thing happened to me. I took a week off from the gym, and when I went back, my heart rate seemed to return to normal levels. I also noticed this happening before my body decided to go on strike...apparently I was overtraining with my two-a-days. Not saying that's what's going on with you, but something to think about. Make sure you're giving your body some rest once in awhile.

JeffseekingV

If you are happy with your progress and your cardio fitness, is there a reason to push the cardio?

tsimblist

I'm no expert in the area, but the same thing happened to me. I took a week off from the gym, and when I went back, my heart rate seemed to return to normal levels. I also noticed this happening before my body decided to go on strike...apparently I was overtraining with my two-a-days. Not saying that's what's going on with you, but something to think about. Make sure you're giving your body some rest once in awhile.

I was thinking the same thing, overtraining.

thedreamhazer

I've experiences overtraining before, it didn't feel the same. Plus, I did have a break about a month ago.

The reason I want to push it is because I want to continue to get better and improve. It's my personality -- I always want to be striving for another level. I'm having difficulty finding where that next level should be.

tsimblist

http://suppversity.blogspot.de/2013/12/are-you-overtraining-two-scientifically.html

bostonwolf

Do some tabatas or HIIT training. If that doesn't get your heartrate going, you aren't doing it right.

sijomial

Why don't you do a VO2 max test so that you can actually track improvements over time?
Either estimated ones like a Cooper test for running or on Concept2 for rowing (be consistent with your choice of torture implement) - http://www.concept2.co.uk/indoor-rowers/training/calculators/vo2max-calculator

I recently did a proper VO2 max test in a sports science lab - interesting but incredibly tough.
One positive is that I now know my true maximum heart rate which has given me the confidence to push harder in the gym or out on my bike.

Unknown

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thedreamhazer

I do sprints and box jumps as conditioning training for boxing/kickboxing. I love them, they're kind of my favorite

And part of what I'm wondering is what IS the right way to get my heart rate going. If the answer is tabatas or HIIT, then what does that look like? (I have some, but not much, experience with these).

thedreamhazer

I've added some HIIT intervals into my training on the row machine and bike. It's definitely a different kind of work, thank you all for the advice!

arl1286

I would definitely say do a different type of exercise, or just push yourself harder. I'm a runner and while on the elliptical a few weeks ago I noted that it took 25 minutes for me to get my heart rate up to 160 (I'm 21, so 160 is about my target for cardio). But when I run hill repeats or sprints, my heart rate definitely gets up there faster.

Hendrix7

barbell complexes.

http://www.fitsational.com/2012/06/cosgroves-evil-8-complex/

jacksonpt

Could it be that you're doing things that don't offer an easy way to really increase resistance, so you've hit the ceiling on them? Also, as you do things, your body becomes conditioned to the activity, so of course it will get easier. Unless you increase the intensity/resistance. But that's not always possible, at least not easily.

To increase calorie burns, you should ABSOLUTELY be doing different activities. The better you get at something, the lower the calorie burn from it is as your body becomes more efficient at running/jumping/kicking/whatever. Cardiovascular fitness will come with anything that elevates you HR appreciably.

Try running hills. When that gets too easy, run steeper hills. When that gets to easy, run them with a 20lb vest/backpack. You can't really increase the difficulty of kickboxing (technically, yes, but physically no).

Speaking very generally, if you can't get winded in a spin class, it's because you aren't trying hard enough. Spin is hard on even great riders - you just have to have the mental capacity to really push yourself physically.

It doesn't have to be running hills, but try something that A) you aren't used to doing, and that you can easily increase intensity/resistance.

.

tomcornhole

Compete at something. Hire a trainer to get you ready. Kick *kitten*...