Progressive Overload in Aerobic Training

Well, it's like, once you get, once you get really good at steps, where do you go from there? It's like, okay. So you can only walk so fast before you have to jog mechanically. you can, you can look like a race walker in the Olympics, but at some point you're going to adapt to that. So the next logical thing is I'm going to have to kick up the speed to a jog, or I'm going to have to do an elliptical, but you're going to have to always, once you've made those adaptations, you have to provide a bigger stimulus, slightly bigger. So it's, I either have to add more load or I have to do more volume. Okay. So if you look at steps, if you're walking, say 12,000 steps a day, which is a lot. If you set a desk like I do all day, there are days I get 1,700 steps. There's no way. There's no such thing as steps. I'm going to have to do dedicated exercise, whether that's steps or cardio or whatever I'm going to do. But to make up that 6,000, 7,000 steps that I'm missing, I'm going to have to do something because you might not have time to go out and walk for an hour and a half to get your 9,000 steps. So let's say you're hitting a certain threshold of steps and you've made that a habit and you're like, there's no way I can get more steps. It's going to be impossible. Well, your coach tells you to go to 15,000 steps. Like that's another 30 minutes of walking. That's not going to happen. Like, okay, what's the next logical step? Well, I can't do more volume. Maybe I bring the volume down a little bit and I do my steps a little bit harder. Well, what are harder steps? Jogging, elliptical, adding some resistance, going a little bit faster. Basically, it's basically a factor of speed. Speed and cardio creates intensity. If you're on a machine or you add a weighted vest or you add some type of external device, now you can leverage load as well. But in every gym I've ever been to on the face of the planet, there's always three old bro dudes that train with each other Monday, Wednesday, Friday. And you'll watch them. Monday is always International Chest and Biceps Day. So you'll watch them. Day one that you see them, maybe they're bench pressing 225 pounds. pounds for a few reps. You go and you look at them again, three years later, they're still benching 225 for three. They haven't gotten any better. They haven't gotten any stronger. The bodies look the same. Well, what's the problem? Well, they never did more reps. They never added more weight. So of course they're going to stay there because there's nothing to create more adaptation. And the same thing can be said about cardio. If you do 60 minutes of cardio every day, and you never raise the incline, you never go faster. You never add

more load to it, you're going to be the same as you were 12 months ago. And that was the, like the biggest joke that, that a lot of trainers will do against cardio. They're like, look at the people January 1st, they're at the gym doing cardio the next year. They're, they're still fat. They're no more in shape. Yeah. Because they're still doing the same fucking thing they did a year ago and they never progressed anything. It's just about progression. Yeah. And again, it's all, I think this all comes back to, like you said, initially too, it's like, where are you at? Right. You know, for some people it's like, Hey, they maybe need to lift a little bit more, but then some people, again, they maybe need to do a little bit more, as you like to say, huffy puffy shit. What does your kind of cardio look like at the moment? What do you typically do for that?