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Random health and exercise thoughts - Page 1315

post #19711 of 47733
You are probably right... I do have a program of sorts, which works pretty well - but not as fixed in terms of volume as it should be

The real problem, however, is that when I find I have the time (and time is usually my downfall) I tend to go nuts. So what should have been a four-day-a-week program turns into a six-day-a-week program, with very little adjustment to the volume in each workout

Stupid, I know
post #19712 of 47733
IF / Carb Back Loading rephrased:

http://www.silverhydra.com/2011/03/cheat-mode-the-official-guide/
post #19713 of 47733
Quote:
Originally Posted by Rambo View Post

I swear its like you're my sock account. Do you get pain when you sit in the car for a while? Completely randomly?

Depends. Any movement that compresses my leg into my torso is prone to cause pain. If I am sitting in a car with minimal leg room then yes, less so if i have lots of room. I bet it would be worst if I sat on the toilet for a long period of time. The good news is it doesn't seem to be getting worse.
post #19714 of 47733
Quote:
Originally Posted by db_ggmm View Post

IF / Carb Back Loading rephrased:
http://www.silverhydra.com/2011/03/cheat-mode-the-official-guide/

Silvy is an awesome fitness redditor inlove.gif
Quote:
Originally Posted by Axelman 17 View Post

Depends. Any movement that compresses my leg into my torso is prone to cause pain. If I am sitting in a car with minimal leg room then yes, less so if i have lots of room. I bet it would be worst if I sat on the toilet for a long period of time. The good news is it doesn't seem to be getting worse.

This is me as well. Like i said, doc says it's a strain in the groin. It was clearing up until i re-aggrivated it. ffffuuuu.gif
post #19715 of 47733
Quote:
Originally Posted by green bastard View Post

INTERVAL TRAINING
1,5 years ago I fractured my arm during a handball game. The metal plate was recently removed and now the doctors said that I'm good to go. I've done some running and training at home in the last year, but nothing really serious. I really want to start playing again, although handball is a very physical sport and severe injuries are nothing out of the ordinary. In the past, I ran about 15km three times a week, but I guess interval training would be better for regaining my speed and maybe my agility(?).
Do you guys have any experiences regarding interval training? I know that it is tough as nails, but I like it that way and am willing to suffer.
Good plans etc. are really appreciated.
Thought about sprinting 100m and slowly jogging 100m alternately, but I can't possibly keep doing that for 60-90minutes?!

 

If you're looking to build the kind of endurance that lets you run 15 kilometers, you probably don't want to include flat-out sprinting into your HIIT.  Potential for hamstring injuries is too high, especially if you maintain it for as long as you're talking here.

 

If you have a good treadmill, try the following cycle:

* 30 second run, 80-90% effort, at about 2-4% incline.  Conveniently, if you're in decent shape, "80-90% effort" is about the max speed on most treadmills.

* 1 minute jog, same incline

* 30 seconds of the same jogging speed, but at maximum grade (about 15% on most good treadmills)

* 1 minute jog, 2-4% incline

Lather, rinse, repeat.

 

This cycle is intense, no doubt.  But, the two high-intensity parts are different -- the 80-90% run part will train your glutes and hamstrings preferentially, and the max incline will nail your quads and calves.  You'll still want to puke when you're done, but at least focusing on those groups alternately will allow a bit of "recovery" (well, relatively speaking).

 

If your inner thoreau is begging you to run outside, rather than on a treadmill, go ahead and try your sprint/jog plan.  But instead of running the sprints flat out, try running them at 90% and then immediately following them with a set of 10-15 squat jumps and/or 15-20 maximum vertical leaps.  If you like pain, you'll love that.

 

Also: Estimate how much water you'll need to drink to stay hydrated.  Then drink 1.5 to 2 times that amount of water.

post #19716 of 47733

Flame

Quote:
Now that I'm back from my vacation, how to get back into shape? Ran my usual 400m x 4 intervals at under 1:10 min and puked after.

 

How much rest in between?

 

Try running backward as fast as you can for 100-200 meters in between your quarters.

post #19717 of 47733
Quote:
Originally Posted by GraphicNovelty View Post

Silvy is an awesome fitness redditor inlove.gif
This is me as well. Like i said, doc says it's a strain in the groin. It was clearing up until i re-aggrivated it. ffffuuuu.gif

How are you dealing with it?
post #19718 of 47733

I have always had a problem with being too skinny, I recently got on protein and creatine and have been hitting the gym regularly. The results have been pretty good, even though I am beginnning to parallel. I have been doing the same amount of weight with little gain for the past month, its getting very frustrating.

post #19719 of 47733
Tiger balm removes the pain. Avoiding things that seriously engage the core.

KB C&P and SLDL were not the best of ideas.
post #19720 of 47733
Quote:
Originally Posted by RyanH View Post

I have always had a problem with being too skinny, I recently got on protein and creatine and have been hitting the gym regularly. The results have been pretty good, even though I am beginnning to parallel. I have been doing the same amount of weight with little gain for the past month, its getting very frustrating.

 

What sort of things have you been doing at the gym?

post #19721 of 47733
Quote:
Originally Posted by runweighmodel View Post

Flame

How much rest in between?

Try running backward as fast as you can for 100-200 meters in between your quarters.
1 round slow jog in-between
post #19722 of 47733
Back to heavier deadlifts today after ~12 weeks off of heavy stuff.

Wow.. 455 x 5 actually felt kind of heavy in my hands. Probably going to take a week or so to get used to the heavy stuff again.
post #19723 of 47733
Quote:
Originally Posted by runweighmodel View Post

If you're looking to build the kind of endurance that lets you run 15 kilometers, you probably don't want to include flat-out sprinting into your HIIT.  Potential for hamstring injuries is too high, especially if you maintain it for as long as you're talking here.

If you have a good treadmill, try the following cycle:
* 30 second run, 80-90% effort, at about 2-4% incline.  Conveniently, if you're in decent shape, "80-90% effort" is about the max speed on most treadmills.
* 1 minute jog, same incline
* 30 seconds of the same jogging speed, but at maximum grade (about 15% on most good treadmills)
* 1 minute jog, 2-4% incline
Lather, rinse, repeat.

This cycle is intense, no doubt.  But, the two high-intensity parts are different -- the 80-90% run part will train your glutes and hamstrings preferentially, and the max incline will nail your quads and calves.  You'll still want to puke when you're done, but at least focusing on those groups alternately will allow a bit of "recovery" (well, relatively speaking).

If your inner thoreau is begging you to run outside, rather than on a treadmill, go ahead and try your sprint/jog plan.  But instead of running the sprints flat out, try running them at 90% and then immediately following them with a set of 10-15 squat jumps and/or 15-20 maximum vertical leaps.  If you like pain, you'll love that.

Also: Estimate how much water you'll need to drink to stay hydrated.  Then drink 1.5 to 2 times that amount of water.

Well, Im able to run the 15km without a problem and think that Im still in pretty good shape, but I need to prepare for the upcoming season, especially in regard to speed/swiftness. Regular jogging for 15km would surely improve my endurance, but not my tempo that much, wouldn't it?
I have no access to treadmills for the time being, unfortunately.

Thanks for squat jump-advice, sounds like a good idea!
post #19724 of 47733
29.jpg

Inspiration for back day!
post #19725 of 47733
Bought some purple wraath bcaa's to try out training fasted. And a box of OSTrim beef/ostritch jerky. for high protein low-cal snackin'.
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