The Best Cardio Program

"Hey it’s CW from Vegas again. Just received the new book and cannot wait to get back into the gym. The reason I’m writing is I’m hoping you can resolve a debate in regards to cardio. As you know in law enforcement, cardio is a must. However the question is: how and when to do it? Some say do 30 to 40 minutes of light cardio after weights and some say HIIT. Other say to do it on non-gym days or do cardio in the morning then lift at night. Getting to the gym 4 times a week is tough enough let alone twice a day. One guy I know is preaching the Max-OT cardio program from AST. So if you can tell me what the best cardio program is I will be most grateful."


My Answer: Every cardio method that you mention works to some degree. But what you should be asking is: what works best for you? You're a peace officer with limited time to train (that almost sounds redundant!)

So what you should be interested in is minimal investment in the gym with maximal performance in the field. Forget about 2 a day training. It's very effective, but what's the point if you can't make time for the workouts?

Forget about light cardio for 30-40 minutes. You're training your body to be slow and weak.

Forget about Max-OT cardio, which requires you to do cardio on a recumbent bike or stair climber machine. Your job requires that you run, so why practice a different skill when you do cardio?

So that leaves us with HIIT. Sprint interval training is the best form of cardio for law enforcement officers. You want to train to be fast and to end the chase quickly. To save you some time, do 15 minutes of HIIT after 45 minutes of strength training. This way if you hit the gym 4 times a week, you'll be doing cardio 4 times a week.

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