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Discussion: Cardiovascular Fitness

Posted Discussion
Oct. 18, 2012
HJ
Men's 70
413 posts
Cardiovascular Fitness
Being relatively new to SB, last year I reviewed what to do in the off season. A dumbbell program proved effective. Reading indicated that a lot of running was bad for SB- too much slow twitch development not good for SB. Bottom line I neglected cardio and felt unprepared. Here in Cleveland we can't just keep playing over the winter and must lift and do cardio.
My question is what has worked best for you for cardio fitness.
It appears to me after more research that baseline endurance should be built and then switch over to intervals, but I would like to get some ideas with specifics of what serious SB players do for cardio fitness in the off season. Please don't limit responses to running if in fact you use other methods and please keep the thread on point w/o personal attacks. Thank you.
Alan, your background as a triathlete may be particularly helpful, particularly with respect to what not to do if the purpose is for SB.
Oct. 18, 2012
phils57
Men's 50
25 posts
Look into Phil Campbell's Sprint 8 workouts on youtube. You do 8 sprints from 20 to 30 seconds in 20 minutes. It builds fast twitch muscle fiber. I have been doing this workout 3 times a week for a year now, as well as some p90x workouts every week. I think I am near the fitness level I was as a college sprinter.
Oct. 19, 2012
Gary19
Men's 50
2617 posts
HJ, we used to be able to keep playing up here. Played indoors for years in Medina, but looks like the turnout is too low this year. Also heard about a place in Brunswick that I am trying to follow up on.

Not exactly outdoors, but not bad up here when there is two feet of snow outside.

Oct. 19, 2012
Webbie25
Men's 60
1936 posts
HJ-after 4 knee surgeries-going on 5, I had to find something that was low impact but provided the cardio. Bicycle riding has been the ticket-not inside on a stationary, but outside in the wide open spaces. I ride an average of 50 miles a week over the course of a year and step in up on off weekends to 30-35 miles a day to keep in shape. On a stationary you end up staring at the timer, or a boring tv show or something and outside you have other riders, the natural views, etc and it is really exhilarating after you get past the initial pain of getting accustomed to it. Now, if I don't ride for a couple weeks I really miss it. I know it is cold and snowy there but they have some great clothing now to keep you warm. I just make sure to back off the last week before a tournament. I am closing on 35,000 miles now.
Oct. 19, 2012
southernson
250 posts
Webbie,
Agree with you, think that's a good suggestion. After a triple bypass that went so-so, it took about a year to get back to playing even part-time.

Riding a bike or using a spinning bike helps with the cardio, keep the legs from cramping, keep the hammies fresh, and if you ride 30 to 40 minutes at varying pace, helps the stamina.
Oct. 19, 2012
Gary19
Men's 50
2617 posts
Same with an elliptical. Burn even more calories than a bike without any pounding.
Oct. 19, 2012
swing for the fences
Men's 50
973 posts
Was wondering how Mr 46/36 kept his girlish figure! ;-)
Oct. 19, 2012
HJ
Men's 70
413 posts
Played in Brunswick 2 winters ago. Very hard concrete. I think it lead to plantar fasciitis so
didn't play indoors last season. Played with metal ASA bats. Grounders picked up speed, but true bounces. Better than nothing if legs OK.

If knees sound, is running the best? And if so what program? Will check out Sprint 8. Anyone else using it?
Oct. 19, 2012
Gary19
Men's 50
2617 posts
I might have to re-think this now. Medina has an excellent indoor field.

Do you know a contact name or number for Brunswick?
Oct. 19, 2012
HJ
Men's 70
413 posts
Yes. My email address is in my profile. Email me and I will send you the name and phone number of the guy who ran it 2 years ago. I don't want to make that info public w/o permission. He should know what if anything is going on.
Oct. 19, 2012
Gary19
Men's 50
2617 posts
Understood. I will email you shortly.
Oct. 19, 2012
Gary19
Men's 50
2617 posts
I don't think I can get to your profile, only a very limited details page can I see.

Write me at gary.sommers@lpsvcs.com if it is before 3:30 today. or gsommers19@hotmail.com after that and I can see that one at home over the weekend.
Oct. 19, 2012
Gary19
Men's 50
2617 posts
swing,

@#$#@%&*^*&%$#@#$%$#@*&*%$#

Though I do like the "Mr." part, you can keep that up....:)
Oct. 19, 2012
boston
296 posts
Just 3 letters; SEX
Oct. 19, 2012
Mario
Men's 50
346 posts
The best thing I have ever done for cardio fittness has been P90X. This at home work out will get you in the best shape of your life. I have had knee issues and back issues over the years, but this program helped me strengthen both of them with little or no problems. Be prepared to work as hard as youever had, but in the end this will get you in the best shape of your life.
Oct. 19, 2012
Wayne 37
188 posts
Any cardio is fine depending on your resistance level. I suggest you mix in some weight training for a better performance. If you really want to run, go to a gym and jog, sprint, walk for as long as you want to. Works for me in the offseason. Unfortunately I was hampered by a bad knee most the last year and one half, and could really feel the diffence conditioning had on me. Getting older didn't help any either. :)
Oct. 21, 2012
Webbie25
Men's 60
1936 posts
HJ-just finished a great 31 mile bicycle ride through the bosque in Albuquerque today-what a great day at 80 degrees, no wind, leaves changing-perfect day. This is the kind of day that makes the bad weather riding days so worth it. Today looks like the same kind of day. I may just do it again, and, by the way, my knee stopped hurting for the first time since Vegas. Bicycling works!
Oct. 21, 2012
boston
296 posts
Mario: You are correct about P90X. I have been doing it for many years. As the injuries and surgeries piled up i had to scale down my versions of it. I highly recommend this workout. I must also add as i have told many people over the years do not attempt to stay with the people in the video right away. People tend to get frustrated if they cannot do a workout at a high level when starting. You must understand your limitations when starting a program.
Bike riding and ellipticals are probably the best cardio workouts with the least amount of impact on the knees.
Oct. 26, 2012
Tri18
563 posts
Hello guys,
Sorry I missed this thread earlier. As seniors it's imperative that we create a base level of fitness that supports the quickness and speed necessary for softball. Obviously, strength training is also a critical element. The longer slower movements whether they be running, cycling, elliptical, etc...contribute to that base we need. Do not fail to include some faster, quicker intervals as well. If anyone is interested in a customized training program designed specifically for them you can contact me at tricoach18@att.net
Alan Tanner
Www.team1sports.us
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