1. And... we're back. You'll notice that all of your images are back as well, as are our beloved emoticons, including the infamous :foo: We have also worked with our server folks and developers to fix the issues that were slowing down the site.

    There is still work to be done - the images in existing sigs are not yet linked, for example, and we are working on a way to get the images to load faster - which will improve the performance of the site, especially on the pages with a ton of images, and we will continue to work diligently on that and keep you updated.

    Cheers,

    Fok on behalf of the entire Styleforum team
    Dismiss Notice

Need a program to improve cardiovascular fitness

Discussion in 'Health & Body' started by Rambo, Jul 2, 2012.

  1. Rambo

    Rambo Senior member

    Messages:
    27,312
    Joined:
    Oct 3, 2007
    Location:
    I'M IN MIAMI, BITCH
    So I'm completely out of shape and need a plan to get back into it. I tried running for a few days and barely made it to a mile in around 12-15 minutes. It was terrible. I was plodding along like an old fuck. You all are runners and tough mudders, so help an out of shape fat fuck out. Bonus points given to something I can take on the road with me when I go back.
     
  2. Thomas

    Thomas Senior member

    Messages:
    29,119
    Joined:
    Jul 25, 2006
    Location:
    Texas
    One of the tricks is to alternate two activities so your mind doesn't register fatigue as readily - iirc (and I don't have the study at hand), fatigue is largely a perceptual phenomenon so if you're plodding along and thinking Good Lord This Sucks...then your session is cooked. Try going a half-mile running and then a plyometric / core work stop, and alternate the two.

    (as an example, one collegiate program alternates running and biking with two-man teams trading off between running and biking)
     
    Last edited: Jul 2, 2012
  3. Nicola

    Nicola Senior member

    Messages:
    2,952
    Joined:
    Feb 1, 2009
    Start slow. It's a marathon not a sprint. Depending on how out of shape you are over doing it might set you back more then help.

    HIIT type workouts will help. But you need to have a certain basic health level first.

    On the road? Hill climbs. Stairs.
     
  4. scarphe

    scarphe Senior member

    Messages:
    5,115
    Joined:
    Jun 4, 2007
    

    jump rope with weighted handles
     
  5. alistar581

    alistar581 Member

    Messages:
    13
    Joined:
    Jan 9, 2012
    HIIT will work for you. Suicides, burpees, push ups, squat holds, lunges, mountain climbers, sprints, high knees, and etc
     
  6. alistar581

    alistar581 Member

    Messages:
    13
    Joined:
    Jan 9, 2012
    jump rope and HIIT

    burpees, suicides, push ups, squat holds, walking lunges, mountain climbers, short sprints, high knees, jumping jacks, etc etc
     
  7. bbaquiran

    bbaquiran Senior member

    Messages:
    3,101
    Joined:
    Dec 3, 2007
    Cardio/conditioning is simple.

    Either will increase your work capacity very quickly.
    IIRC you used to be pretty fit so these shouldn't kill you. If you were a completely untrained weakling it would be a different story.
     
  8. Rambo

    Rambo Senior member

    Messages:
    27,312
    Joined:
    Oct 3, 2007
    Location:
    I'M IN MIAMI, BITCH
    Oh, I'm fit now, its just that I haven't been doing cardio in so long that I'm wheezing like an old man. Unfortunately, I won't be able to do any kettlebells or sled pushes in Honduras or Guatemala. A graduated training program, something that I can work off of while on the road, would be ideal. E.G., 3 min day 1, 4 min day 3, 5 min day 5, etc..
     
  9. Nicola

    Nicola Senior member

    Messages:
    2,952
    Joined:
    Feb 1, 2009
  10. jaac

    jaac Senior member

    Messages:
    691
    Joined:
    May 20, 2009
    Location:
    Canberra
    intervals.

    vary the ratios: distance/rest time/ammount/laps on-off.
    2+ times a week for 30mins.
    all you need is an oval or a park.
    can add things in your "rest" periods like burpees or situps if you want additional benefits.
    if your form sucks try running barefoot on grass 1 session a week.
     
    Last edited: Jul 16, 2012
  11. Thomas

    Thomas Senior member

    Messages:
    29,119
    Joined:
    Jul 25, 2006
    Location:
    Texas
    

    Rambo, the only way to build your cardio is to do cardio, and if you're wheezing from simple exertion then it means you have to start with low-level steady state base training - i.e., easy mileage. HIIT is for those who have the base built up. However, if you really want to hammer yourself and have hills - run the hills up and down. Just don't think you're going to sprint them and get much out of it.

    Now, it's worth mentioning that everyone wheezes at altitude until you adjust. It takes maybe two weeks or so to adjust to high altitudes, so don't train at sea level and expect to manage the mountains of Colombia well.

    That said, check out some of the core/yoga poses like planks for off-days. Building up is an every-day deal.
     
  12. LA Guy

    LA Guy Opposite Santa Staff Member Admin Moderator

    Messages:
    33,401
    Joined:
    Mar 8, 2002
    Location:
    Moscow, Idaho
    It depends what you are looking for, but I have a pretty simple routine that is designed to help with cardio, muscle endurance, and power. 400 meters (1 track) at full tilt. Immediately follow with 10 burpees and 30 pushups. Without a rest, rinse and repeat (you'll probably top out at 3 the first time you do it) until you are at exhaustion. Take a 2 minute standing rest, then do it once more.

    Like Thomas said, to get good cardio, you have to do cardio. Personally, I find it the most rewarding (though toughest to start) part of my workout.
     

Share This Page

Styleforum is proudly sponsored by