Cardio question

[MadRyan]

I haven't had the time to ask anyone I personally know as of yet about this so I'll just to it here. If I were to run 8km + fours day a week, after a month would my fitness have improved in any way, shape or form?

 

[Sylvia Saint]

Yes!

Are you talking about 8km in one hit? That's pretty impressive.

 

[Top Dog]

I haven't had the time to ask anyone I personally know as of yet about this so I'll just to it here. If I were to run 8km + fours day a week, after a month would my fitness have improved in any way, shape or form?

Yes again from me.

However, what are your goals etc? What kind of intencity would you run the 8km?

 

[MadRyan]

Yes!

Are you talking about 8km in one hit? That's pretty impressive.

It was all in one go, I didn’t have a break. I'm talking treadmill here by the way. My ankles at the moment aren't up to chop for outside.

The thing is that I'm under this impression that I'm very unfit. I ran the 8km in one session in under 50 minutes, I started at 9km per hour and by the end I was running at 11.5km per hour. Now, I understand treadmill is easier then road running. I need to get fitter within 30 days, so I'll do anything possible. I'm already doing two a day sessions.

I did the following picture on Tuesday. I’ll be repeating it tomorrow and Saturday. I felt I could continue but I had burned over 600 calories up until then, I was basically dripping sweat and I still had to jump rope. I just need advice on if doing this 8km run four times a week, plus a beep test and some jump rope will improve my fitness reasonably in a month.

 

[MadRyan]

However, what are your goals etc? What kind of intencity would you run the 8km?

I started at 9km and went up 0.5km every 30 seconds. Once or twice I skipped a minute or so.

 

[F/D]

Sorry to ask, but this is for footy right? what position do you play? midfield?

 

[MadRyan]

Sorry to ask, but this is for footy right? what position do you play? midfield?

Yes it is.

I have been key position all my life but I want to step it to the midfield. Last season I was unfit throughout the majority of the year and it cost me dearly. I'm not making the same mistake twice.

 

[Top Dog]

Maybe you could incorporate some HIIT (High intencity interval training) into your program. HIIT consists of working at 85-95% MHR for a period of 15-20 minutes and believe me it is super effective in regard to developing / improving aerobic fitness levels.

I usually perform HIIT in two different ways...

1) 5 mins on running @ 14.5km/h (HR = 185ish), 5 mins off @ walking pace.

2) 1 min on, 2 minutes off.

Both intervals there consist of a work 1:2 rest ratio. If you want to make it more intense then you can reduce the recovery time. I find this way of cardio far more stimulating and effective for my goals and motivation.

 

[Top Dog]

One more thing, if you do incorporate some HIIT into your program make sure you do not perform it on an empty stomach. Eat a light carb / protein snack about 1 - 1.5 hours prior as HIIT can cause muscle wasting to occur if carried out on an empty stomach.

 

[F/D]

People who have high metabolism, would you say more weights and less cardio?

 

[Top Dog]

Yes it is.

I have been key position all my life but I want to step it to the midfield. Last season I was unfit throughout the majority of the year and it cost me dearly. I'm not making the same mistake twice.

You said previously that your knees weren't up to running in the 'real' world. If you feel as though your knees would be able to run on the softer surfaces (eg: grass, tan). I would try some sprint, walk, jog, sprint, walk, jog intervals (another form of HIIT aka Fartlek training) on a footy oval. This is more specific if you intend on improving your footy performances due to the fact that when in a game situation, in particular in the midfield, you are transferring from a walk, slow jog to an explosive sprint consistently.

 

[MadRyan]

Is it actually normal to have a heavy beating heart rate when you're just sitting down. I mean, my heart beats like crazy (or I'm stressing over nothing and it's in my mind) when I'm just sitting but when I do cardio it's even worse. This is why I think I'm unfit.

And I'll defiantly try that Fartlek training tommorow. The thing about my ankles is that they always tighten up with running outside, my performances suffer majorly from it. I'm fine with sprints and etc but long distance running or continuly running, my ankles and shins just start tightening up like crazy. I can go through this pain for a while, but it becomes too much after about 10 minutes and I start struggling to pick up pace.

 

[Top Dog]

People who have high metabolism, would you say more weights and less cardio?

Im gathering, high = fast

It all depends on your goals. If your goal is to develop muscles rather then improve aerobic fitness, then yes, you should perform more weight sessions then cardio. However, if you want to improve your aerobic fitness levels then you should include several cardio sessions.

What are your goals? Increase definition, increase muscle mass etc.

 

[F/D]

Muscle mass and run games out......sorry I dont know the proper terms but I just want to improve my endurance and also put on weight.


What should be my training method?

 

[Top Dog]

Is it actually normal to have a heavy beating heart rate when you're just sitting down. I mean, my heart beats like crazy (or I'm stressing over nothing and it's in my mind) when I'm just sitting but when I do cardio it's even worse. This is why I think I'm unfit.

And I'll defiantly try that Fartlek training tommorow. The thing about my ankles is that they always tighten up with running outside, my performances suffer majorly from it. I'm fine with sprints and etc but long distance running or continuly running, my ankles and shins just start tightening up like crazy. I can go through this pain for a while, but it becomes too much after about 10 minutes and I start struggling to pick up pace.

By heavy do you mean fast?

Normal? I wouldn't think so. However, what is heavy beating for you maybe normal for someone else. Have you got access to a heart rate monitor (great piece of equipment)? If so, definitely measure your heart rate at rest and whilst performing your cardio to gauge your fitness levels and see whether this heavy beating is just a figure of your imagination.

If you think you are unfit, then start of slowly. Don't go gung ho in the first week with 7 cardio sessions etc. Just ease into it, let your body get used to running long distances, sprinting and all the rest of it. Also, make sure you implement some recovery / rest days into your schedule as your body will need it, especially if you are performing weights as well.

Re: shins and ankles. How are your shoes? Does this occur on the treadmill? Outside?

 

[MadRyan]

Re: shins and ankles. How are your shoes? Does this occur on the treadmill? Outside?

It has occured once on the tredmill. Always happens outside after about 10 minutes, it's very annoying. I apparently have high blood pressure, so this may be the reason for my heart rate. But it's defiantly a faster beat then it was a few years back.

 

[Top Dog]

Muscle mass and run games out......sorry I dont know the proper terms but I just want to improve my endurance and also put on weight.


What should be my training method?

No need to be sorry.

If you want to put on weight, make sure you are eating enough. Eat 5-6 smallish meals per day with a healthy combination of carbs, protein and fats. This coupled with a weights program consisting of compound lifts should see you gain substantial muscle mass.

In your weights program make sure you include: Squats, deadlifts, barbell rows, chin ups, pull ups, flat and incline bench. All these exercise work the largest muscles in your body and promote the greatest release of growth hormone.

MON: Weights & Cardio (weights performed first)
TUES: Cardio
WED: Weights
THURS: Cardio
FRI:Weights
SAT: Day Off
SUN: Day Off

Below is a simple but effective three day split to start off with.

Option A: 3-day split (Weights)
Mon- Chest & Back
Tues -
Wed- Legs & Traps
Thurs-
Fri- Shoulders & Arms
Sat-
Sun-

 

[Pantsless]

It's your resting heart rate that counts. The easiest way to measure that, is to take your pulse for 15 secs as soon as possible after you wake up (before you run to the toilet) and multiplay it by 4 and that's your resting heart rate.

It's the easiest way to find out if you're getting "fitter".

Generally, marathon runners have it around 40. I did it last year and mine was 64. I think it's down around 56/57 and I checked a couple of weeks ago.

Disregard you're heart rate during the day though. My heare rate at the mo is about 70.

The next step is to find your maximum HR. That's usually 220 - your age. So if your 19, ur max HR is 201. Then you work out what is 65% of your heart rate, 75% and 85 %. These figures are all estimates, not perfect, but they're fairly accurate.

65% of 201 is 130, 75% is 150 and 85 is 170ish.

The idea is if your HR stays at a certain level, it can help your body in a different way.

Generally, 65- 75% is your desired level for fat burning. 75% - 85% is for cardovascular fitness.

So at 19uo, if you can keep your HR between 130-150, you are burning fat more than you are increasing fitness. 150 - 170, vice versa.

Some treadmills have HR monitors on them where you place your hands and it tells you.

I run on the roads, so I have a Polar strap/watch thing..best thing ever. I still have some fat to get rid of so I know exactly when to let up so I stay in that zone I want.

 

[F/D]

No need to be sorry.

If you want to put on weight, make sure you are eating enough. Eat 5-6 smallish meals per day with a healthy combination of carbs, protein and fats. This coupled with a weights program consisting of compound lifts should see you gain substantial muscle mass.

In your weights program make sure you include: Squats, deadlifts, barbell rows, chin ups, pull ups, flat and incline bench. All these exercise work the largest muscles in your body and promote the greatest release of growth hormone.

MON: Weights & Cardio (weights performed first)
TUES: Cardio
WED: Weights
THURS: Cardio
FRI:Weights
SAT: Day Off
SUN: Day Off

Below is a simple but effective three day split to start off with.

Option A: 3-day split (Weights)
Mon- Chest & Back
Tues -
Wed- Legs & Traps
Thurs-
Fri- Shoulders & Arms
Sat-
Sun-

You're a legend mate, thanks a heap.

 

[Top Dog]

The next step is to find your maximum HR. That's usually 220 - your age. So if your 19, ur max HR is 201. Then you work out what is 65% of your heart rate, 75% and 85 %. These figures are all estimates, not perfect, but they're fairly accurate.

Good post.

Just thought I'd let ya know that there is a new and apparently more accurate way of estimating ones MHR.

208 - (0.7 x Age) = Estimated MHR

I run on the roads, so I have a Polar strap/watch thing..best thing ever. I still have some fat to get rid of so I know exactly when to let up so I stay in that zone I want.

I couldn't live without my polar. Best investment I have ever made, no doubt.

 

[MadRyan]

I ran 8km straight this morning on the treadmill. I started at 9.1KMPH and by the 6km mark I was running at 11.9KMPH. Afterwards I managed 1km on 5% incline at 10.5KMPH before I nearly died. I was satisfied with this because of my frame. Hopefully I can continue to improve my distance.

Afterwards I completed ten minutes of Farlek training and involved a football. Sprint, jog, walk and repeat. The distances varied due to the football being involved. I’ll be honest, I was completely spent after ten minutes, and I was aiming for at least twenty. All up it was 100 minutes of cardio with limited rest. I'm hopeful that if I continue this road four times a week my fitness along with my weight training and semi-ok diet I can improve before re-commencing team pre season training.

 

[Alkaline]

I just workout from my waist up. I and skiiny and have fit enough so i dont need to do any carido. I just want to get some bulk about me.

 

[MadRyan]

I just workout from my waist up. I and skiiny and have fit enough so i dont need to do any carido. I just want to get some bulk about me.

Let's just hope you don't do what I did in 2004. I had some fitness, but worried about my size too much. I ate and ate, lifted and lifted to put on weight. Cardio suffered terribly from it, footy season rolls around and I struggled to get the pill for about four months due to it. If you really wanna put on weight, your cardio really has to be limited.

I have put on a lot since then due to my weight training but now I'm letting myself fill out. You don't even have to be big anymore to be effective, all about your ability to get to contests and win your own footy. I'd rather be skinny and able to get to every contest and compete. Rather then being big, get to the odd contest and win the majority but run out of puff half way through the game.