Say No To LSD
Written by Michele Vieux

I have been asked many times, especially now that the Look Good, Feel Good Challenge is in full effect, if people should do “cardio” on their own in addition to their strength and conditioning workouts at Invictus.  My initial reaction is usually, “how was traditional ‘cardio’ working for you before Invictus?”  Think back on the low-fat/fat-free craze of the 90’s – long, slow distance (“LSD”) endeavors are kind of like that “conventional wisdom” that we now know to have been poor guidance.

Paradigm shift here people.  What so many of you know as the quintessential pillars of health and fitness are wrong!  I know this blows some of your minds but fat-free and LSD are old news, and could even be causing you harm!

Besides being extremely boring (IMHO), there can also be health costs of repetitive mid- and high-level aerobic work that should make you take another look at your routine.

What is LSD?  LSD can come in many forms, including running, biking, rowing, and even CrossFit (you know, those chipper WODs or 7 to 10 rounders that take 45 minutes to complete).

Most of the Invictus workouts are a bit different.  Invictus workouts provide a strength foundation with conditioning that typically calls for quick bursts of speed.  Work periods are typically shorter, and often some rest periods are provided to ensure that athletes can recover and regain their ability to perform at a higher intensity.  Most (not all) of the workouts at Invictus will take under 15 minutes (of work at least, if not the total time of the workout).

LSD workouts typically require large glucose reserves created by the body from large amounts of dietary carbohydrates.  Invictus workouts, on the other hand, train the body to derive more energy from fats, not glucose, requiring fewer calories from carbohydrates.

LSD also increases cortisol and insulin levels, which can tell your body to store fat, cannibalize lean mass, and make you more susceptible to infection and injury.  Invictus workouts work in different metabolic pathways and tend to increase aerobic capacity, insulin sensitivity, and natural growth hormone production.

Finally, LSD tends to emphasize quantity of movement (distance, high volume, etc…) over quality of movement – which can reinforce poor movement patterns.  Invictus workouts tend to include less volume and higher intensity (heavier weight and/or shorter work durations).  Focusing on heavier weight shifts focus onto quality of movement and helps to emphasize proper mechanics and technique.  Think of it this way, you don’t need to be very precise to snatch 65 lbs, but if you’re snatching 135 lbs. or more (ladies), you’re probably going to need to perform the movement a bit more precisely.

To me, the choice is obvious.  Spend your valuable time on short, intense workouts to increase aerobic capacity, train your body to burn fat for fuel and build lean mass, and move in a safe and efficient manner.  If you have spare time, spend it preparing your meals (remember folks, nutrition is going to be your best friend for changed body composition).  If all of your meals are planned and prepared, you’ve completed a hard Invictus workout, you’re getting at least 8 hours of sleep at night, and you still want to do some extra “cardio,” come talk to one of your coaches about a good plan.  It can be beneficial, but it shouldn’t come at the expense of your nutrition, rest or recovery.

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RickDanielR.a.svuminhkyanhTôn Quyền Recent comment authors
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Rick
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Rick

A lot of the above information is quite false. Please do some research before you misguide people or your own clients.

Daniel
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Daniel
R.a.s
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R.a.s

forget too many variables (heart excentric and concetric hypertrophy , etc..) about so said aerobic LSD its bad you will need to be more specific in your point , because he is not “bad” FACT .And said like you said dont clarify nothing just be mnore confusing for who dont know about physiology or how use aerobic phase

vuminhkyanh
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vuminhkyanh

The “father” of the high milage training strategy was Arthur Lydiard.
While the propensity for recreational runners is to stick to relatively
slow long distance running, possibly came from the trend he set.

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Tôn Quyền
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Tôn Quyền

I know this blows some of your minds but fat-free and LSD are old news, and could even be causing you harm! Không gian đẹp , Tho tan gai , Nhung cau noi hay ve tinh yeu , Vu an hiep dam , Chuyện tình yêu , Nha hang , Gia vang 9999 , Aoe , Game dua xe

Lữ Linh Kỳ
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Lữ Linh Kỳ

LSD also increases cortisol and insulin levels, which can tell your body
to store fat, cannibalize lean mass, and make you more susceptible to
infection and injury. Invictus workouts work in different metabolic
pathways and tend to increase aerobic capacity, insulin sensitivity, and
natural growth hormone production.
Suc khoe, mang thai, day con, sao han, mon ngon, truyen ma

Sơn Tùng
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Sơn Tùng

Paradigm shift here people. What so many of you know as the
quintessential pillars of health and fitness are wrong! I know this
blows some of your minds but fat-free and LSD are old news, and could
even be causing you harm!
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Vũ Quan
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Vũ Quan

Besides being extremely boring (IMHO), there can also be health costs of
repetitive mid- and high-level aerobic work that should make you take
another look at your routine.

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Nguyễn Hùng
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Nguyễn Hùng

Most of the Invictus workouts are a bit different. Invictus workouts provide a strength foundation with conditioning that typically calls for quick bursts of speed. Work periods are typically shorter, and often some rest periods are provided to ensure that athletes can recover and regain their ability to perform at a higher intensity. Most (not all) of the workouts at Invictus will take under 15 minutes (of work at least, if not the total time of the workout). LSD workouts typically require large glucose reserves created by the body from large amounts of dietary carbohydrates. Invictus workouts, on the other… Read more »

thanghn92
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thanghn92

This article is both interesting and fundamentally flawed. LSD has its
place in increasing mitochondrial density, creatine kinase, capillary
density, increase in volume of the left ventricle thus increasing stroke
volume, and finally increase the efficiency of fat as an energy
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Corey Christensen
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Corey Christensen

I get the reasons why not to do LSD but I have a horrible aerobic base. I am very strong but can’t compete with the good Crossfit athletes because my aerobic capacity sucks. Example is a simple 5 rd test I did at a OPT athlete camp my splits were all over 4 mins, and my 3k run was 20 min. So isn’t LSD going to help that base. Also how does it take to get a aerobic base that is very good?

Melissa
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Melissa

How would you modify for someone who had undergone rotator cuff surgery? Has been cleared to workout, but certain movements aren’t “cleared yet,” and the strength is “coming along.”

Thomas Lechte
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Thomas Lechte

Im not sure about your criticism of “LSD”. “LSD” can mean so many things. I’m not convinced on your science regarding LSD using more glucose, compared to short workouts burning fat. If an LSD workout goes long enough your body will have to start burning some fat. I’m not sure about the evidence for short “Invictus” workouts burning more fat. I certainly kow that anaerobic metabolsim does not utilise fat, (however, that doesn’t mean that the aerobic component during intense workouts does not use fat). The “father” of the high milage training strategy was Arthur Lydiard. While the propensity for… Read more »

Jessica Bost
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Jessica Bost
DFW
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DFW

I’ve NEVER met a finisher at a 100mile mountain race whose long training run was a 10miler… doesn’t happen, sorry. What most of the articles I’ve ever read praising short efforts over long never touch on the topic of the mental aspect behind training long for a long race. So much more is going on here other than “physical adaptation”. What one learns about their own body’s needs during long efforts is different for every individual, and you need that long experience to figure out what works best for you. There’s a big difference between going into the gym fresh… Read more »

Mark
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Mark

This article is both interesting and fundamentally flawed. LSD has its place in increasing mitochondrial density, creatine kinase, capillary density, increase in volume of the left ventricle thus increasing stroke volume, and finally increase the efficiency of fat as an energy substrate. WODS rarely do this but im not saying ta well designed WOD cant. Now I’m not saying go run a marathon as I believe that is more of a Long Slow Death, but steady state cardio for extended periods of time is greatly beneficial to the overall physiology of a well-rounded athlete. Oh and cortisol and insulin can… Read more »

Brian Watts
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Brian Watts

Great for endurance athletes stuck in quantity over quality mindset.

Ben Alderman
Member
Ben Alderman

This Article is right on the money. All CFGers should read.

MD
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MD

One of the members of our box is a competitive triathlete. He has the best endurence out of all of our members by a long shot and pound for pound is one of the strongest. Most of the training he does could be considered LSD. It’s hard to argue with his results.

pat
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pat

It’s been said already, but bears repeating… Great post, great discussion, thanks!