I'm begining to question the purpose of marathons. They are not good for your body. Why not have a drinking contest instead?
The human heart only needs 7 minutes of cardio, 3 times a week to condition it... If you are running anything more, then you are just trying to make up the calories for your bad eating habits.. which, I don't blame you. I'm running 30 minutes three or four times a week.
There is a reason to do this you know? Other than being a masochist. Triathlons, marathons, half marathons, bike races occur outside. You have to get your body acclimated to the temps/humidity or you will be in trouble at race time. We have a half iron distance triathlon in Effingham, Illinois at the end of this month. We must do our work-outs outside. In fact, I have been waiting until 9am or 10 am in the mornings on weekends just so I am in the heat. It sucks........ but then again we do this for fun???????
Oh I agree, but you can tell when a couch potato goes jogging. I'm talking the spontaneous once or twice a year get off the couch and kill yourself types.
Progress is not made by everyone joining some new fad,
and reveling in it's loyalty. It's made by forming coalitions
over specific principles, goals, and policies.
What ever you enjoy and willing to stick to. You can jog/run/sprint, stationary bike, spinning bike, eliptical machine, rowing, stair climbing, mountain biking, swimming, etc. It is your choice. Just get yourself moving.
+++++++++++++++++++++++++++++++
The Rule to Interval Training
Always warm up for 4-6 minutes
High intensity: Perform one minute as fast as you can.
(Level 9 or 10 intensity on a scale of 1-10)
Moderate intensity: Slow down to a moderate pace for two minutes
(Level 6-7 intensity).
Therefore, one round will last about 3 minutes.
Always cool down for 5 minutes
Warning: Do not perform interval training before resistance training. It can actually cause a negative effect on your routine.
+++++++++++++++++++++++++++++++
Week One to Four:
Complete 3 rounds, 3 xs per week.
Total time: 19 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your weight lifting.
Week Five to Eight
Complete 4 rounds, 4 xs per week.
Total time: 22 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your weight lifting.
Week Nine to Twelve
Complete 5 rounds, 4 xs per week.
Total time: 25 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your weight lifting.
Weeks Thirteen to Sixteen:
Complete 6 rounds, 5 xs per week.
Total time: 28 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your weight lifting.
+++++++++++++++++++++++++++
This is what the interval Training Looks like duing the first week.
Warm up for 4-6 minutes by doing some light jogging.
Followed By High Intensity Running/Sprinting for one full minute.
(Level 9 or 10 intensity on a scale of 1-10)
Followed by Moderate intensity: Slow down to jogging for two minutes
(Level 6-7 intensity).
Repeat 2 more times for a total of 3 rounds: Run/Sprint for one minute followed by jogging for 2 minutes.
After completing all 3 rounds, light jog/walk for 5 minutes for a cool down.
+++++++++++++++++++++++++++
Warning: Do not perform interval training before resistance training. It can actually cause a negative effect on your routine.
Follow this exactly how it is laid out and with the proper amount of resistance training, it will help boost your metabolism to allow you to burn more fat through out the day.
However, keep in mind that you want to perform interval training right after your resistance training (never before resistance training). Doing interval training first can actually cause your body to break down your muscle tissue for energy during the resistance training. Interval training can also be done during your non-resistance day.
You will be amazed how only 15 minutes of interval training can help boost your metabolism allowing you to burn fat through out your body including the fat around your stomach. "
hey roland....thanks for posting all of this! i read it all, and i printed it all out...and i started today! believe me, i have read much on excercise and nutrition and have seen similar recommendations in the past, but for whatever reason...this is motivating right now. for the time being, just going with the interval training on the treadmill....once i get into the 'habit'...and some success, i'll probably start with the resistance training, etc....but right now, it's a start. i've been meaning to get going for awhile now, but this clearly laid out plan is a good impetus. i'm in!
wake up....
shower...
check email....
turn tv on...
check messageboard.....
hit refresh....
hit refresh....
hit refresh...
go to work...
Reading 2004
Albany 2006 Camden 2006 E. Rutherford 2, 2006 Inglewood 2006,
Chicago 2007
Camden 2008 MSG 2008 MSG 2008 Hartford 2008.
Seattle 2009 Seattle 2009 Philadelphia 2009,Philadelphia 2009 Philadelphia 2009
Hartford 2010 MSG 2010 MSG 2010
Toronto 2011,Toronto 2011
Wrigley Field 2013 Brooklyn 2013 Brooklyn 2013 Philadelphia 2, 2013
Philadelphia 1, 2016 Philadelphia 2 2016 New York 2016 New York 2016 Fenway 1, 2016 Fenway 2, 2018 MSG 2022 St. Paul, 1, St. Paul 2 2023 MSG 2024, MSG 2024 Philadelphia 2024
"I play good, hard-nosed basketball.
Things happen in the game. Nothing you
can do. I don't go and say,
"I'm gonna beat this guy up."
Saturday: 30 miles on the bike followed by 15 minute AP+ run (AP+ means at my highest heart rate zone). Later on the afternoon a 45 minute open water swim.
Sunday: 30 minute open water swim, followed by 15 mile bike ride, followed by 45 minute run - all at an endurance pace.
Today: Easy bike after work.
This coming Sunday: Triathlon: 1.2 mile swim, 56 mile bike, 13.1 mile run.
I am stressing!
The greatness of a nation and its moral progress can be judged by the way it treats its animals. Ghandi
Your own body is going to take you over 70 miles of distance in one day?
I hope so. I am a terrible swimmer and we only have 1:15 to finish the swim. If I flop around, go off course, and/or hyperventilate I may be pushing that cut-off. I am not a speed demon on the bike, but I have no worries about completing it. However, due to a severely sprained ankle back in March I am not up to my usual running endurance so I will probably be doing some walking on that last 13.1 miles!
Thanks for good luck wish. I will need it.
The greatness of a nation and its moral progress can be judged by the way it treats its animals. Ghandi
Okay. I haven't lifted since my 5/31 wedding and have only ran once. Since that time, I've put on about 6 pounds and have noticed some not-so-good changes in my body (for a five week period).
Prior to this, I was very consistent for the prior two years, and this is by far the largest break I've taken.
I'm back in the game today. I'll report back later with how awful I feel.
2) 15 pullups (I hate'em. Could do only two at high school:o) 4 times a week.
You're hitting everything in the upper body there and not spending much time. How long have you been doing this routine (consistently) and how has it done for you?
holy christ fanch - i think i have you beat. but that said, i still have a wedding and vacation to get through...which won't be good for the ole liver. especially considering the tour we just had! i'm starting out with walking again (or stroller pushing) and taking it from there.
I love to turn you on
0
curmudgeoness
Brigadoon, foodie capital Posts: 3,991
I am training for a half-marathon.
Yesterday: ran seven miles
Today: stretching and strength training (all this running is giving me huge shoulders!)
All those who seek to destroy the liberties of a democratic nation ought to know that war is the surest and shortest means to accomplish it.
Okay. I haven't lifted since my 5/31 wedding and have only ran once. Since that time, I've put on about 6 pounds and have noticed some not-so-good changes in my body (for a five week period).
Prior to this, I was very consistent for the prior two years, and this is by far the largest break I've taken.
I'm back in the game today. I'll report back later with how awful I feel.
Get to it!
I did 20 min on the treadmill then jumped on the elliptical for 15 more.
Then took a pilates class.
It was awesome.
Cause I'm broken when I'm lonesome
And I don't feel right when you're gone away
I did 20 min on the treadmill then jumped on the elliptical for 15 more.
Then took a pilates class.
It was awesome.
My wife teaches Pilates as a side gig. Needless to say, she has abs of steel. Stick to it!
My workout today was okay. I backed down on the weights and still struggled a bit. I didn't hurt myself and shouldn't be too sore to hit it again on Wednesday.
I do not exercise on when I am working (I work like 14hrs a day), but I only work a total of 21 weeks a year...on those weeks off:
Bike 70min to a farm (4am)
post pounding - 2 hours
bike home 70 min- its nice...home by 830am...have an hour snooze, then the day is mine. I do this like 3/4 of my day off.
+, I do 20-30 min weights every day, including work days. At least once a week I go an hour.
I also try to swim twice a week for an hour or so, but have not done that in a while.
besides that, I play a pile of sports
The only thing I enjoy is having no feelings....being numb rocks!
And I won't make the same mistakes
(Because I know)
Because I know how much time that wastes
(And function)
Function is the key
Mon (GI Jane)
-push up, chin up x 100. 27 mins - best Ive ever done. 3 sets 12 dead lifts (70kg), bit of gut work
Wed
- 500m row (2.30min), 30 x squat/press with 10kg medicine ball, no break x 5 sets. 5 Min Break!!!!!!
- 30 sec vert handstand straight to 21 chins x 3 sets (no break) (sets 21,15 & 9)
- 5 mins straight sit ups on bose ball.
- Didnt vomit for a change!!!!!!!!!!!!!!!!
Been integrating elastic cable resistance to my workout. It definitely is giving me some different points of emphasis.
What exactly do you do? You mean the cable stretches??
I virtually live on the cable machine doing press or pull. Do most of my chest work on their too - gets the core involved as well. Plus you have resistance on the way back as well.
What exactly do you do? You mean the cable stretches??
I virtually live on the cable machine doing press or pull. Do most of my chest work on their too - gets the core involved as well. Plus you have resistance on the way back as well.
Comments
20 min of weights.
I am really starting to love the assisted pullup.
And I don't feel right when you're gone away
The human heart only needs 7 minutes of cardio, 3 times a week to condition it... If you are running anything more, then you are just trying to make up the calories for your bad eating habits.. which, I don't blame you. I'm running 30 minutes three or four times a week.
Oh I agree, but you can tell when a couch potato goes jogging. I'm talking the spontaneous once or twice a year get off the couch and kill yourself types.
and reveling in it's loyalty. It's made by forming coalitions
over specific principles, goals, and policies.
http://i36.tinypic.com/66j31x.jpg
(\__/)
( o.O)
(")_(")
Source?
Needs is probably meaning to stay alive.
I don't want that. I want to feel awesome.
And I don't feel right when you're gone away
hey roland....thanks for posting all of this! i read it all, and i printed it all out...and i started today!
Let's just breathe...
I am myself like you somehow
30 min weight training
Came home and did some yoga to wind down
And I don't feel right when you're gone away
shower...
check email....
turn tv on...
check messageboard.....
hit refresh....
hit refresh....
hit refresh...
go to work...
Albany 2006 Camden 2006 E. Rutherford 2, 2006 Inglewood 2006,
Chicago 2007
Camden 2008 MSG 2008 MSG 2008 Hartford 2008.
Seattle 2009 Seattle 2009 Philadelphia 2009,Philadelphia 2009 Philadelphia 2009
Hartford 2010 MSG 2010 MSG 2010
Toronto 2011,Toronto 2011
Wrigley Field 2013 Brooklyn 2013 Brooklyn 2013 Philadelphia 2, 2013
Philadelphia 1, 2016 Philadelphia 2 2016 New York 2016 New York 2016 Fenway 1, 2016
Fenway 2, 2018
MSG 2022
St. Paul, 1, St. Paul 2 2023
MSG 2024, MSG 2024
Philadelphia 2024
"I play good, hard-nosed basketball.
Things happen in the game. Nothing you
can do. I don't go and say,
"I'm gonna beat this guy up."
Tuesdays - Yoga for 60 mins, Run for 15 mins, some machine work
Wednesdays - Muscle Max class for 60 mins (weight lifting and toning class) run for 15 mins
Thursdays - Yoga for 60 mins, Run for 15 mins, some machine work
Fridays - Run for 30 mins, 6 pack attack class for 30 mins
Saturday - no gym, walk outside
Sundays - 10 min warm-up run, Muscle max class for 60 mins followed by 6 pack attack class for 30 mins
Sunday: 30 minute open water swim, followed by 15 mile bike ride, followed by 45 minute run - all at an endurance pace.
Today: Easy bike after work.
This coming Sunday: Triathlon: 1.2 mile swim, 56 mile bike, 13.1 mile run.
I am stressing!
Your own body is going to take you over 70 miles of distance in one day? Wow, I am impressed, to say the least. Good luck!
I hope so. I am a terrible swimmer and we only have 1:15 to finish the swim. If I flop around, go off course, and/or hyperventilate I may be pushing that cut-off. I am not a speed demon on the bike, but I have no worries about completing it. However, due to a severely sprained ankle back in March I am not up to my usual running endurance so I will probably be doing some walking on that last 13.1 miles!
Thanks for good luck wish. I will need it.
2010: Newark 5/18 MSG 5/20-21 2011: PJ20 9/3-4 2012: Made In America 9/2
2013: Brooklyn 10/18-19 Philly 10/21-22 Hartford 10/25 2014: ACL10/12
2015: NYC 9/23 2016: Tampa 4/11 Philly 4/28-29 MSG 5/1-2 Fenway 8/5+8/7
2017: RRHoF 4/7 2018: Fenway 9/2+9/4 2021: Sea Hear Now 9/18
2022: MSG 9/11 2024: MSG 9/3-4 Philly 9/7+9/9 Fenway 9/15+9/17
2025: Pittsburgh 5/16+5/18
1) 50 pushups 3 times a week.
2) 15 pullups (I hate'em. Could do only two at high school:o) 4 times a week.
Prior to this, I was very consistent for the prior two years, and this is by far the largest break I've taken.
I'm back in the game today. I'll report back later with how awful I feel.
You're hitting everything in the upper body there and not spending much time. How long have you been doing this routine (consistently) and how has it done for you?
Yesterday: ran seven miles
Today: stretching and strength training (all this running is giving me huge shoulders!)
I did 20 min on the treadmill then jumped on the elliptical for 15 more.
Then took a pilates class.
It was awesome.
And I don't feel right when you're gone away
30 minutes of cal
that's about all my body can handle right now
My wife teaches Pilates as a side gig. Needless to say, she has abs of steel. Stick to it!
My workout today was okay. I backed down on the weights and still struggled a bit. I didn't hurt myself and shouldn't be too sore to hit it again on Wednesday.
Bike 70min to a farm (4am)
post pounding - 2 hours
bike home 70 min- its nice...home by 830am...have an hour snooze, then the day is mine. I do this like 3/4 of my day off.
+, I do 20-30 min weights every day, including work days. At least once a week I go an hour.
I also try to swim twice a week for an hour or so, but have not done that in a while.
besides that, I play a pile of sports
And I won't make the same mistakes
(Because I know)
Because I know how much time that wastes
(And function)
Function is the key
-push up, chin up x 100. 27 mins - best Ive ever done. 3 sets 12 dead lifts (70kg), bit of gut work
Wed
- 500m row (2.30min), 30 x squat/press with 10kg medicine ball, no break x 5 sets. 5 Min Break!!!!!!
- 30 sec vert handstand straight to 21 chins x 3 sets (no break) (sets 21,15 & 9)
- 5 mins straight sit ups on bose ball.
- Didnt vomit for a change!!!!!!!!!!!!!!!!
163 lbs
9% bf
161 lbs
8% bf
What exactly do you do? You mean the cable stretches??
I virtually live on the cable machine doing press or pull. Do most of my chest work on their too - gets the core involved as well. Plus you have resistance on the way back as well.
I do the cable machines as well.
The elastic cable's I'm talking about are these though: http://www.youtube.com/watch?v=bXPb2BMvpGM&feature=related
Nope never seen em before but Id definitely give it a shot. That would be interesting and looks like they can be used a lot of different way
I use the TRX a lot as well. Especially for incline push ups. Just throws in another unstable variable.
http://www.fitnessanywhere.com/ check the vid.
161 lbs
9% bf