Life Strength Fitness
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Aerobic Conditioning Methods

Benefits of All Aerobic Conditioning Methods 

  • Increases how many GLUT-1 transporter you have, allowing you to pull more sugar into the muscles from your blood when you’re not exercising

  • Increases glucose uptake from the blood by increasing GLUT-4 transporter activity in your muscles, which shuttles in sugar from your blood into the muscles to be burned

  • Fibronectin type III domain-containing protein 5 (FNDC5) which turns your white fat into beige fat increasing how many calories you burn at rest

  • Lowers systolic blood pressure (the top number) in 3+ months

  • There’s a 20-60% increase in insulin sensitivity over the next 24 hours

  • Can lower hemoglobin a1c by 1.33%-2%

  • Increases HDLs up to 27.3% in 4+ weeks

  • Lowers visceral fat by 3%-7.5% in 1 year

  • Improved Bone Density

Cardiac Output Method

Benefits

  • Lowers resting heart rate

  • Lowers systolic and diastolic blood pressure

  • Increase your fat burning cell count in your muscles

  • Increase your fat burning heart rate and total daily fat loss potential

  • Can lower hemoglobin a1c by 1.33%

  • Lowers blood sugars by 35% in real time

  • Lowers triglycerides

  • More energy

What a workout is like

  • Hold a precise heart rate range for 20-90 minutes that increases over time

  • Build up to doing the minimal 75-150 minutes per week, 180-240 minutes to experience the most progress

  • Can be done with running, biking, rowing, elliptical, stair master, etc.

Cardiac Power Interval Method

Benefits

  • Maintains muscle size and strength

  • Improves blood lipid profiles

  • Increase your fat burning cell size and how many you have in your heart

  • Accelerates fat metabolism of the fat wrapped around your organs

  • Burn 20% more calories at rest over the next 24 hours

  • Can lower hemoglobin a1c by 2%

  • Increases testosterone and fat burning hormones

  • Improves 60 second heart rate recovery

  • Increases muscle healing speed by 200%

What a workout is like

  • Drive your heart rate up as quickly as you can to your anaerobic threshold or higher in 1-2 minutes

  • Then rest until it gets down to a precise number

  • Repeat for a number of rounds until it takes too long to get your heart rate down to your recovery heart rate

  • Can be done with running, biking, rowing, elliptical, stair master, battle ropes.

High Resistance Interval Method

Benefits

  • Increases power endurance

  • Improves blood lipid profiles

  • Increase your fat burning cell size and how many you have in your power endurance muscle fibers

  • Accelerates fat metabolism of the fat wrapped around your organs

  • Burn 20% more calories at rest over the next 24 hours

  • Can lower hemoglobin a1c by 2%

  • Increases testosterone and fat burning hormones

  • Improves 60 second heart rate recovery

  • Increases muscle healing speed by 200%

What a workout is like

  • Drive your heart rate up in 12 seconds as quickly as you can close to and just below your anaerobic threshold

  • Then rest until it gets down to your aerobic threshold

  • Repeat for a number of rounds until you are covering 20% shorter distance

  • Can be done with uphill running or a weight sled

High Intensity Continuous Method

Benefits

  • Increases power endurance

  • Improves blood lipid profiles

  • Increase your fat burning cell size and how many you have in your power endurance muscle fibers

  • Can lower hemoglobin a1c by 1.33%

  • Increases testosterone and fat burning hormones

What a workout is like

  • Drive your heart rate up to just below your anaerobic threshold with a heavy load for 5-20 minutes

  • Then rest until it gets down to 20 beats below your aerobic threshold

  • Repeat for 1-3 more sets

  • Can be done with bike, weight sled, yoke rack, dumbbell lunges

Threshold Method

Benefits

  • Increases creatine levels so you can recover faster between sets

  • Increases anaerobic threshold so you can stay aerobic longer

  • Faster aerobic and anaerobic threshold speeds

  • Maintains muscle mass and strength

  • 36% increase in fat burning hormones during and after

  • Upgrades muscles to burn 25% more fat at your next workout

  • Can lower hemoglobin a1c by 2%

What a workout is like

  • Drive your heart rate up to 5 beats above or below your anaerobic threshold, then hold it there for 3-10 minutes

  • Then rest until it gets down to 20 beats below your aerobic threshold

  • Repeat for 1-4 more sets

  • Can be done running, biking, rowing, elliptical, stair master

Aerobic Explosive Repeat Method

Benefits

  • Increases 60 second recovery time

  • Increase your fat burning cell size and how many you have in your power endurance muscle fibers

  • Accelerates fat metabolism of the fat wrapped around your organs

  • Burn 20% more calories at rest over the next 24 hours

  • Maintains muscle mass and strength

  • Lower heart rate at all speeds

  • Increases testosterone and fat burning hormones

  • Increases muscle healing speed by 200%

What a workout is like

  • Drive your heart rate at or above anaerobic threshold in 10-30 seconds

  • Then rest for 30-60 seconds

  • Repeat for as many rounds as possible until you cover 10+% less distance

  • Can be done running

Longevity Method

Benefits

  • Maintains muscle mass and strength

  • Increases aerobic and anaerobic thresholds

  • Increases peak vo2

What a workout is like

  • Drive your heart rate close to its maximum

  • Then hold it there for 30 seconds to 4 minutes

  • Recover down to 65% of your peak vo2 heart rate

  • Repeat for as many rounds as possible until it takes you 20% longer to recover

  • Can be done running