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Strong Medicine

Exploring the Science, Art and Practice of Sustainable Health and Strength

Dr. Len Schwartz

Cardio Revolution: Melding an Old Protocol with a New Tool – Part II

June 4, 2015 By Marty Gallagher 6 Comments

Strong Medicine Cardio Revolution Part Two

The Fan Bike has been around for decades. All mechanical, this cardio push/pull device has stood the test of time. It is the technological equivalent of a diesel locomotive engine and has the obvious advantage of making the arms equal partners in creating the sum total of the aerobic/anaerobic effort. The Fan Bike also allows the trainee to encounter the requisite resistance as they go backwards, this effectively doubles the number of Fan Bike exercises. One can pedal using ‘legs only’ forward, or push using ‘arms only.’ We can even use a single limb at a time. Pace possibilities are endless: we can push, we can pull, we can push and pull. We can pedal forward and backward, with and without the arms. We can vary our speed, duration and pace. The modern fan bike has the ability to monitor rpms (at any given instant) and watts generated. These two readouts make it possible for the user to create cardio categories and establish performance benchmarks.

When we are able to categorize and establish performance personal bests we can periodize our cardio efforts. Using the watts readout, the Fan Bike user can have personal best efforts (expressed in watts generated) in each of the various exercise drills. For example, while pedaling forward, arms and legs together, work up to 100% all-out effort–then make note of the highest watts reading you are able to generate. You now have a personal record for that particular drill, something you can seek to improve upon.

Once you have a concrete benchmark, a number expressing watts or RPMs (or heart rate, or all of them) the gains lie in attempting to equal or exceed these current personal bests. You can establish numeric benchmarks in over a dozen separate and distinct Fan Bike arm or leg possibilities.

Over time, this continual striving to exceed current limits has proven to be the true path for obtaining real results. Long-term adherence to a serious Len Schwartz-inspired aerobic protocol, wedded to a Fan Bike, has proven to be an inspired pairing, a “long strength” marriage-made-in-heaven.

fan bikes Airdyne and Assault Air Bike
The original Schwinn Airdyne was the forerunner to the modern Fan Bike. It was the model of simplicity and a brutally effective cardio tool. Unfortunately the classic Airdyne is no longer made. We are currently using the Assault Air Bike for our protocols. It is an updated industrial-grade cardio monster inspired by the original Airdyne.

We can use the Fan Bike in every imaginable way, establish mathematical benchmarks in every imaginable category; and then seek to continually approach, equal or exceed these benchmarks in some way. We will go 100% in every training session. Adhere to this protocol for a protracted period and reap radical increases and improvements in endurance and sustained strength. Cardio capacity will improve dramatically; the metabolism will accelerate.

If your nutrition is in sync with the exercise, body fat will be mobilized and oxidized at an astounding rate. The body, through skillful blending of nutrition and exercise will “relearn” how to use stored body fat as fuel, and drain the various fat storage areas of the human body.

Muscles subjected to intense cardio for protracted periods will reconfigure themselves in response to the intense and continual self-inflicted stress. Mitochondria are cellular blast furnaces that live within every muscle. Nature allots us a certain “mitochondrial density” at birth. Over time, as we age and abuse ourselves, the mitochondria will start to “flame out” and die. Science indicates that sedentary individuals experience premature mitochondrial flame out. Conversely, those who engage in intense physical exertion, profound and prolonged, forestall burnout. Further, if the exercise is intense, prolonged and consistent, new mitochondria are actually created to deal with the continual stresses. New cellular blast furnaces are constructed within the muscles that are constantly worked and stressed.

Mitochondria: cellular energy factories
Mitochondria: cellular energy factories

Mild and moderate cardio efforts are insufficiently intense to cause the creation of new mitochondria and the resulting muscle reconfiguration. When we exceed capacities and establish new performance levels when we train with intensity and consistency, the body is compelled to construct new cellular blast furnaces. Nature intended and designed the human body to possess strong, powerful muscles with a high mitochondrial density to enable a muscle to operate at optimal physiological efficiency. We can really get after “it” when we use the Fan Bike. By going fast and in multiple directions with all our limbs, we derive maximum benefit from our cardio efforts.

Why This Tool?

The Len Schwartz HeavyHands-inspired protocol was as dead as Sanskrit scrolls–it was an ancient, long forgotten strategy. Now, we will resurrect his approach and match it up with a “modern” tool. The venerable Fan Bike is not really modern, but it is the perfect cardio tool for reenacting and reviving the defunct (yet still potent) HeavyHands strategies. Like HeavyHands, the Fan Bike allows and enables the trainee to stress one, two, three or all four limbs, individually or together, forwards or backwards. The cardio effort can be “shuttled” around the body in a very strategic and calculated fashion.

The underlying, unifying concept is to work up to 100% of exertion max in a wide range of aerobic exercises and drills, all done on the Fan Bike. We will work the arms and legs separately, or together, we can alternate cardio “zones,” we can be clever and innovative in our exercise sequencing. Once they grasp the fundamental concepts, the athlete is then able to create their own exercise templates. Once the techniques and tactics are mastered, the trainee then purposefully modulate the exercise intensity to create the desired cardio inroad and achieve the overall desired physiological effect.

Quad-Limb Fan Bike Core Protocol

For each Fan Bike exercise, the procedure is the same, regardless of the drill:

  • Warm-up gradually: pedal and/or push-pull, light and easy…
  • Gradually pick up the pace: warm-up to and maintain 50% of capacity…
  • Allow the body to acclimate at each subsequent intensity level
  • Move to 70% of capacity: the body is now completely awake and alert
  • Move to 85%
  • Move to 100% of what you are currently capable of–today, at this time
  • Hold 100% for as long as is comfortable
  • Be cognizant that capacity is a shifting target and will shift, session to session
  • Gains occur when we equal or exceed these (diminished or enhanced) capacities
  • Log the watts, RPMs, and, if possible, heart rate, when attaining 100% max

Once we achieve a 100% all-out max effort in an exercise, we relax and go into the slowest, easiest warm-up iteration of the next sequenced exercise in the cardio chain. Our procedure is to hit 100% of capacity in each exercise, and then immediately shift into the easiest version of the next exercise. We sequence exercises in such a fashion that whatever muscle or muscle-groups are taxed to 100% are rested as another “section” of the body takes over the cardio effort. We again and again hit a 100% effort. Our report card is the watts, the RPMs and the heart rate monitor reading.

  • 100% means that you go as fast as you can go, at that instant of time. Your capacities might be diminished, normal, or enhanced. After a thorough warm-up, exert to 100% in each of the selected exercises.
  • We can continually assault our limits, safely and effectively if we train smart. All 100% efforts need to be preceded by a comprehensive warm-up. We do all that we can do (safely and sanely) on this particular day at this time.
  • The gains we seek (improved endurance, increased athletic performance, better body fat percentile, quicker, lighter and healthier, a radically improved physique) are attained by equaling or exceeding current limits.

Specific body parts are taxed maximally, then rested while other body parts are bought online and taxed maximally in turn; the rotation goes on and on without repeating. This strategy allows us to repeatedly exert maximally. Over the course of the entire cycle, this particular Fan Bike protocol requires the trainee hit a 100% maximum twenty times in a row.

Fan Bike Training Template: The 20-Exercise “Cycle”

  1. Arms and legs forward
  2. Legs only forward
  3. Legs only backwards
  4. Arms only push (bench press the handles)
  5. Arms only pull (over-grip row)
  6. Arms only pull (under-grip row)
  7. Arms only push and pull (burn it out, fast as possible)
  8. Legs only forward
  9. Legs only backward
  10. Legs & arms forward (standing up)
  11. Legs & arms backwards (standing up)
  12. Left leg forward
  13. Right leg forward
  14. Left leg backwards
  15. Right leg backwards
  16. Right arm forward (push)
  17. Left arm forward
  18. Right arm backwards (pull)
  19. Arms & legs forward
  20. Arms & legs forward (stand)

Cool Down: arms & legs forward

Work up to a 100% push or pull max on every exercise. This cycle will take between 10-15 minutes to complete. In each instance we seek to go as fast as we can go (within safe, sane and rational limits) then immediately shift into the next exercise. Use the slow ramp up in each exercise. Starting a new exercise is the recovery period from the previous exercise. In about the time the athlete fully recovers, it is time to push the accelerator to the floorboard for the current exercise: twenty times we “max out”, cool down, recover, then hit it again.

Check out the video below as Chris demonstrates a portion of the Fan Bike protocol.

“Cardio zone” training strategically rotates training stress: sometimes we work all four limbs, sometime we work them in pairs or singly–we “spread out” the cardio effort. We rotate the exercises in an effort to keep the intensity high for an extended period of time. We can attack all four limbs simultaneously, we can blast the legs while resting the arms, we can blast the rested arms while resting the blasted legs. Further, we can attack one limb at a time while purposefully resting the other three. Finally we can do all of this magical stuff backwards–doubling our exercise universe. The sheer number of possibilities is positively mind-blowing.

Compelling and Persuasive

Knowing what you now know, why would anyone remotely interested in purchasing a cardio training device select an aerobic tool that could only go in one direction, forward, and that only uses the legs to generate 100% of the cardio effort?

Aerobic tools that depend on legs alone to create the totality of the exercise effort are woefully inadequate when compared to the astounding possibilities of quad-limbed cardio. Single-limb cardio and reverse-direction cardio are exciting new avenues of potential progress.

Consistent and intense cardio, cardio with a purposeful muscular effort included, builds locomotive-like endurance while infusing muscles with new mitochondria. The quality of the aerobic and anaerobic effort generated (using a multitude of exercise variations combined with the 100% effort) is designed to exponentially magnify endurance, release endorphins, build mitochondria and burn off stored body fat. That is a mighty list of highly desirable benefits!

Intense cardio triggers the release of endorphins, a telltale precursor of the adaptive response. The appearance of endorphins is a positive indicator that the training effort was productive. Intense cardio improves internal plumbing, flushes arterial walls, power-washes clinging plaque and sludge as torrents of blood rip through veins in a supercharged circulatory rush. The heart muscle accelerates, and toxins are removed as nutrients are carried to the muscle while the athlete achieves Len’s ideal of “optimal aerobic efficiency”.

Cardio exercise is a critical component in the eternal quest to physically transform. The need for cardio exercise is not in question–what is in question is the optimal tool, mode, and method. We feel the Fan Bike is a fabulous tool (not the only tool, but a valid tool for our fitness toolbox) and when paired with Len’s particular and unique protocols, we can create an exceedingly effective way to obtain optimal results from our cardio efforts.

Comparing a contemporary stationary bike, a standard treadmill or any “legs only” cardio device to a Fan Bike is akin to comparing checkers to chess. Why be purposefully stuck with a one-dimensional workout tool when you can explore four dimensions and open up an exciting new cardio universe?

 

Editor’s Note:

The Fan Bike will give you all that you can handle as a cardio tool. Marty’s protocol can be very taxing. Keep in mind the daily state of your “Stress Cup” (see Strong Medicine for more on this) and feel free to alter the order of exercise and volume to suit your daily needs. Adequate recovery is just as important as exercise intensity.   I filmed the above video the day after a hard jiu jitsu session. Five minutes was about all that I needed (and could handle) to get a beneficial adaptive response while also avoiding overtraining. In Part III, I am going to discuss some of the science behind the benefits of four-limb cardio and specific advantages of using the Fan Bike.

***

Marty Gallagher is the author of Strong Medicine, The Purposeful Primitive and Coan: The Man, The Myth, The Method.  Gallagher coached the United States team that won the IPF powerlifting world team title in 1991. He is a 6-time national masters champion and national record holder.  He was the IFF world master powerlifting champion in 1992.  He currently works with elite athletes, spec ops military and governmental agencies.

Filed Under: Cardiovascular training Tagged With: 4 limb cardio, airdyne, cardio, cardiovascular training, Dr. Len Schwartz, exercise, exercise system, fan bike, fitness, fitness system, full body cardio, full body training, HeavyHands, Marty Gallagher

Cardio Revolution: Melding an Old Protocol with a New Tool – Part I

May 28, 2015 By Marty Gallagher 19 Comments

Cardio Revolution by Marty Gallagher Part I

During the 1990s, I had the great fortune to become an aerobic disciple of Dr. Leonard Schwartz, medical doctor, psychiatrist and exercise genius. Len was in his sixties when we met. His “mission” was to devise a new fitness exercise system, one that suited his personality and psychology, one capable of transforming the human body in new and unique ways. Len came onto the scene in the 1980s and found the state of exercise and fitness sadly lacking; the bodybuilder/weight trainer contingent ignored cardio considerations while the joggers, distance runners and Jane Fonda exercise class types ignored any and all strength considerations. Len wanted both and decided to devise a system that would inject a purposeful element of strength into a decidedly cardio format. He called his endurance/strength approach “long strength,” which he described as the ability to perform light to moderate muscular exertions over extended periods of time: muscular contractions of various intensities were placed into an aerobic format.

Doctor Len Schwartz, MD, psychiatrist, fitness visionary
Doctor Len Schwartz, MD, psychiatrist, fitness visionary

With one foot in the cardio camp and another in the muscle and strength camp, Len sought to devise a fitness training system that paid homage to both. Len wanted his cardio/strength regimen to utilize all of the limbs—not just legs—to generate the totality of the effort. Using Sherlock Holmes-like powers of logic and deductive reasoning, Len reverse-engineered an entire fitness system within his massive brain. Len took his philosophic musings to the University of Pittsburgh’s Sports Performance Laboratory where he put theory into practice. Len approached fitness with no preconceptions: he would go wherever his research results took him. Len found conventional fitness thinking dogmatic, overly commercialized and one-dimensional; he filled a vacuum with his outside-the-box thinking.

I interviewed him repeatedly for cutting-edge articles about aerobics for use in bodybuilding when I was the lead training writer at Muscle & Fitness magazine. We talked for many years and I repeatedly quizzed the hell out of Len on all things cardio, medical, scientific and what we collectively called “brain-train”. We talked at length about the optimal psychological mindset for sports and training. He and I would talk several times a week and did so for years. I quizzed him mercilessly about his approach; he loved talking with someone that “got it.” We talked as two theoretical scientists would, and his ideas were so scientifically grounded that they blew everything else out of the water from an exercise/philosophic standpoint. His reasoning and science were irrefutable—and his conclusions and solutions were unique. In response to his experimentation, he devised a new method of exercise and training.

Len was a fascinating dude. In addition to being a top-flight psychiatrist, he wrote poetry, played classical guitar extremely well and sculpted. He lived in a beautiful old section of Pittsburgh, right across the street from Steeler’s owner Art Rooney. When Len turned his undivided attention towards “fitness,” his conclusions proved to be as as unique as the man. He began with a stated goal, to remake and rebuild the human body—starting with his. He sought to create a healthy, functional body: lean and fat-free, yet strong, flexible, capable and athletic. He sought to create the optimal body. To build the optimal body he saw in his mind’s eye, Len needed a system that built both endurance and strength.

Len felt the ideal body should be lean and muscled—but lightly muscled—like Michelangelo’s David. I argued the ideal male should look like the thickly muscled Farnese Hercules. I championed a heavier, thicker, more powerful man, a rhino to Len’s gazelle. “The Farnese Hercules would kick David’s ass!” I would taunt him. “That presupposes Herc could catch David before gassing out.” Len would counter. Touché Len! He was a physician, a healer, a mentor and a life coach. Philosophical by nature, he would muse and debate with me about “the ultimate goal of fitness.” He wanted a fit and muscled body—but had qualified this with the provision, “a lightly muscled body.” I was a big-muscle guy from M&F magazine and a “short strength expert,” as he labeled my 800-pound squat ability. He was the master of “long strength” and by dubbing me as a master of “short strength” we had lots to talk about. He wanted to know all about our pure power methods and I wanted to understand this “power cardio” approach which was at odds with the super popular steady-state, low intensity, leg-only cardio modes and methods so prevalent back then (and now).

His cardio/strength feats were incredible. At age 70, he could pump a pair of ten-pound hand weights to forehead height (on every rep) for a solid hour—while power walking and squatting every ten paces. Small at 145 pounds, Len possessed a 3% walking around body-fat percentile—despite eating like a starved prisoner let loose at a buffet. His long strength cardio training built his metabolism into a blast furnace and he was the best possible example of the benefits of his “HeavyHands” system.

His light bulb moment came when he was comparing all-time best athletic VO2 max readings. He could not help but notice how far ahead the cross-country skiers were from the rest of the pack. What differentiated the skiers from the runners? The skiers used their arms; they pumped hard and exerted mightily with their arms using their ski poles as they propelled forward on every stride stroke. The cross-country skier will use legs and arms for propulsion and often amp up the effort with a dramatic folding forward at the waist—further increasing the degree of difficulty. The sport creates the physique of the athlete and to a man, the elite cross-country skiers have off-the-chart aerobic capacities and lean, muscled-up physiques. Len pondered the possibility of creating a fitness protocol that replicated results achieved by cross-country skiing—but without skiing.

Nordic (Cross Country) Skiing—the archetype of four-limb cardio
Nordic (Cross Country) Skiing—the archetype of four-limb cardio

He needed a tool that could load the arms, like the arms of a cross-country skier. He needed a tool would enable quad-limb cardio. Len wanted the totality of aerobic effort spread, semi-equally across all four limbs. At the end of a Len-protocol training session, all four limbs, arms and legs, will have performed the same amount of work. During the total training time in his cardio session, each limb will receive approximately 25% of the session allotment. The vast majority of aerobic machines and devices only use the legs—two limbs—to generate 100% of the aerobic effort. By distributing the cardio effort and working all four limbs, the body benefits to a far greater degree on a multitude of levels. “Leg only” cardio was and is decidedly and demonstrably inferior to quad-limbed cardio. Yet, virtually every aerobic format used (and uses) the legs, exclusively, to generate 100% of the cardio effort.

For Len, the goal was to create a new type of training that would create a new archetypical physique: lean and light, yet muscular and strong. His “ideal human” would be light in bodyweight, yet extremely fit, they would possess incredible endurance and have shapely, functional muscles chock full of mitochondria. Tight adherence to the embryonic “Heavy Hands” tools and protocols transformed Len’s own physique to a dramatic degree and extremely quickly. He was his own test lab and achieved incredible results even though he began at the advanced age of 54.

Len “loaded” his hands; he made them “heavy.” Once he made his hands heavy, he began creating drills by improvising and experimenting with different training modalities and ideas. He checked his results with blood work and the VO2 scientific monitoring he used at the Pitt Sports Lab. He was testing his theories with his new type of training and logging actual results. Could he replicate the VO2 Max readings generated by the Finnish, Norwegian and Russian cross-country skiers without skiing? Could he create a new fitness system that used all four limbs and built strength and endurance?

Len sought a system in which both cardio inefficiency and cardio efficiency could coexist. Efficient steady-state cardio, had its place as a valid tactic in Len’s HeavyHands arsenal; but so did purposefully inefficient, burst or interval cardio, with its extreme demands on the body. Len wanted to create a system that would allow the athlete to effortlessly modulate the degree and type of aerobic intensity using an arsenal of variables. He created “intensity enhancers” that included how high the weighted hands were raised on each stride-step; Len could modulate the pace of the exercise, he could alter the type and kind of movement pattern selected. The effects of each exercise would change when paired with heavier or lighter poundage. The tweaking, modulation and intensity amping possibilities were virtually limitless.

Len’s magus opus was his seminal book, HeavyHands, which is still available on Amazon and still worthy of a read. In his book, he explains the science behind HH. He talks about METs and mitochondrial density; he lays out exacting techniques and shares precise protocols. HeavyHands, at its popular peak, was available in every major sporting goods store in every mall in the county. Women’s aerobic dance classes, the biggest fitness craze in the history of fitness, began using HeavyHands. Sales shot through the roof.

Unfortunately, HeavyHands died. Sales plummeted when it became unfairly categorized as just another bad 80s fad, like parachute pants, head bands, the Miami Vice look, Cabbage Patch Dolls, Pintos and pet rocks. HeavyHands got washed out to sea, considered faddish, ineffectual and passé.

Old Wine in New Bottles; the Son of HeavyHands

HeavyHands went from pop fad to premature death. There were a lot of reasons for its demise, but first and foremost, HeavyHands never caught on with the male population. I was Len’s true friend, but there was no way I would perform any of his dance routine protocols. If you look at commercial cardio protocols, the cardio system most successful in enticing males to participate was Billy Blanks’s Tae Bo. Men flocked to Tae Bo classes to take part in the martial art katas; the punches and kicks. The clenched fists and exertion grunts made Tae Bo a cardio dance class acceptable for men. Plus, Billy was a real man; his Alpha credentials were beyond reproach. The martial core of Tae Bo made it hip for guys to perform. True men could now go to cardio class, heads held high.

Not so with HeavyHands. Group HeavyHands classes were more akin to the cardio dance class format. Real men were not going to be involved in anything vaguely resembling a Jane Fonda/Richard Simmons style aerobic dance class. Unfortunately, HeavyHands group protocols definitely resembled dance class cardio, so men opted out. Ironically, in the 1990s a new cardio tool emerged that captured the hearts and minds of alpha male worldwide: the kettlebell. Isn’t the kettlebell yet another way to load the hands and make them “heavier”? Indeed, classical and current kettlebell protocols favor heavier payloads and shorter durations; still I maintain the gruesome orb, the kettlebell, is the only begotten son of HeavyHands.

The kettlebell: a potent cardio tool
The kettlebell: a potent cardio tool

Most kettlebell experts would balk at the iron orb being labeled as an “aerobic” tool. Yet, when it comes to creating the deepest possible cardio inroad, creating strength/endurance, and adhering to “long strength” philosophies, the kettlebell—properly used—sets the Gold Standard.   The unwieldy device can create the optimal cardio effect: a perfect balance can be struck between pure endurance and sustained strength. A kettlebell, in the hands of a true expert, is the optimal tool for inducing the deepest possible cardio inroad and triggering the maximal adaptive response.

The final deathblow for HeavyHands occurred when the public ignored Len’s protocols. It was critically important that the little hand weights, regardless the poundage, be raised to predetermined heights: low, medium or high. The height selected was used to create the cardio intensity needed to achieve the desired training effect. The public turned HeavyHands into “CarryHands”. The red-handled dumbbells were seen everywhere, yet despite their popularity, no one got the promised gains. The lack of results was directly attributable to the total disregard of Len’s protocols: instead of pumping the arms to any height, the public speed-walked or jogged with HHs, carrying them like heavy suitcases at the end of a long trip or clutched to the chest of the jogger/runner in a death-grip.

The “CarryHands” protocol actually reduced arm motion and diminished results. Now, the immobile and frozen arms actually contributed less then if walker/jogger was empty handed, swinging their un-weighted arms normally. Naturally, no one got results from “CarryHands” and it killed HeavyHands.

In 2015, we’re resurrecting Len’s “old wine” theories, strategies and protocols. The first order of business was to select a new tool. We found a retro tool, the Fan Bike, that allowed us to invoke Schwartz’s strategies in a manner and fashion that could equal or exceed results derived from HeavyHands or kettlebells. The retro Fan Bike allows the user to tax both arms and legs in two directions: forward and backward. We place old wine (Schwartz’s philosophies and protocols) into a new bottle (a modern retro tool that enables us to maximally tax ourselves to the desired degree.) The end result is an exciting new avenue of progress for the informed and enlightened fitness seeker.

The Fan Bike: the successor to HeavyHands for 4-limb cardio
The Fan Bike: the successor to HeavyHands for 4-limb cardio

End of Part I

Editor’s comment:

After many discussions, Marty and I decided that the Fan Bike would be our tool of choice for our “cardio” protocols. It meets the requirement for capability of delivering high intensity workouts involving all four limbs, but also allows those with orthopedic limitations/conditions to fully participate in the protocols.   In Part II, Marty will outline an excellent protocol for metabolic conditioning using the Fan Bike. I will follow up in Part III delving into some of the foundational science supporting high intensity 4-limb cardio for health and performance, as well as specific benefits found exclusively with the Fan Bike.

***

Marty Gallagher is the author of Strong Medicine, The Purposeful Primitive and Coan: The Man, The Myth, The Method.  Gallagher coached the United States team that won the IPF powerlifting world team title in 1991. He is a 6-time national masters champion and national record holder.  He was the IFF world master powerlifting champion in 1992.  He currently works with elite athletes, spec ops military and governmental agencies.

Filed Under: Cardiovascular training Tagged With: 4 limb cardio, cardio, cardiovascular training, Dr. Len Schwartz, exercise, exercise system, fitness, fitness system, full body cardio, full body training, HeavyHands, Marty Gallagher

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