Kettlebell cardio carryover

Lower extremity injuries have curtailed my leg work recently.

Last Saturday, however, I felt a little better and decided to test the waters with something I haven’t done in about six months.  

I took a test drive on my gym’s treadmill doing a high-intensity interval training (HIIT) running workout.

I suppose some apprehension might have been in order since it was treadmill running following a barbell squat workout about six months ago that started my series of lower-body injuries beginning with sore bottoms of my feet.

But I had none and took a 20-minute test drive of HIIT consisting of the following (note that all work was done with the treadmill set at one percent incline):

Warm-up walking at 4.0 mph for two minutes

Eight rounds of running for one minute (at mph speeds of 6.0 - 6.5 - 7.0 - 7.5 - 8.0 - 8.5 - 9.0 - 9.5) followed by one minute of walking active recovery at 4.0 mph.

Cool-down walking at 4.0 mph for two minutes 

This was a great Saturday cardio conditioning closer and I was pleasantly surprised with my performance only thinking about how hard it was during the last two rounds.  Remember, I haven’t done any running for about six months. 

So the recent kettlebell anaerobic cardio conditioning closers I’ve done have paid me a good conditioning dividend. 

This 20-minute workout proved a transferable conditioning benefit called kettlebell cardio carryover.

Pax Domini sit semper vobiscum