Base Your Results

Are you working out enough? I know that question makes most people cringe, but it doesn’t have to be such a hard answer. Your workouts should be a habit, not life draining bouts of torture. The majority of people have a hard time with the most important part of being fit, which is consistency! This is evident by having 68.8% of Americans in the obese or overweight categories. Talk about putting stress on our health care infrastructure!

There is this concept that you have to “kill it” every time you workout. When the truth of the matter is that more than half the battle is just showing up. Now it is true that to change your current physical shape it is going to take some hard work. However it doesn’t have to happen all in one day, or in two months. The most important aspect is to build a good cardiovascular base.


Cardiovascular base training is performed at a lower intensity and for a longer duration or with more frequency. Cardio base training is performed at an intensity that facilitates fat as the primary fuel source. The easiest way to determine if you are burning fat or glycogen (sugar) is to perform a talk test while you are training. A talk test measures your ability to recite a phrase without pausing for a breath while exercising. The Pledge of Allegiance or the alphabet are a couple of examples of phrases that are of the preferred length (10-12 seconds). If you can make it all the way through without pausing to breathe you are working below Ventilatory Threshold 1 (VT1). VT1 is the exercise intensity that requires you to pause mid phrase to breathe. At this point your body is now starting to cumulate lactic acid and CO2, which means you are burning glycogen. By training just below VT1 you teach your body to run more efficiently off of fats. This is not only good for your cardiovascular health, but is key for sports performance.

You should be training in this realm 3 days a week for 30-40 minutes if you are participating in resistance or interval training on 2-3 other days of the week. At the very least you should be spending 150 minutes a week in this low to moderate cardiovascular training zone. This average of thirty minutes a day, five days a week is enough to get the majority of the health benefits associated with a regular exercise program. However to get all the health benefits of a regular exercise program you should make sure you are getting 3 days of cardio, 2-3 days of resistance training, and incorporate some stretching. But above all it is most important to do something most days of the week. If you can’t make it to the gym, go for a walk. Just sweat every day; exercise is your body’s way of cleaning your cells. Build the habit of exercise. This will lead you to lifelong success with you fitness and health. Now, go be consistent and build your base!!


If you find this information helpful, please forward it to a family member or friend.

For questions and/or help with exercise suggestions and form please contact me at

La Jolla’s Finest Training
565 Pearl Street
La Jolla, CA 92037