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Anonymous
Hey /fit/,

I've been doing this routine for a little over a month now. It varies as I'm not completely dedicated to it.

Every morning I do:
(In this order)
30x side struttle hops(about 60 jumping jacks I guess)
25x Pushups, with arms wide out to work pecs(Not sure if that's true)
35(This has been bumped up last week from 30) deep crunches.

I try to repeat this once or twice a day.

I also walk a few miles cumulative a week. I'm thinking about starting to ride my bike around, as I still have fairly weak lungs and cannot jog without becoming incredibly out of breath(may be due to asthma).

I was wondering how effective this is? What I can add to it? And what it will be doing for me?
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>> Anonymous
Shit sucks.

/fit/ pasta:

If you can't get access to real weights: http://trainforstrength.com/workout1.shtml

If you can get access to real weights (aka. a barbell with a bench and a squat rack): http://forum.bodybuilding.com/showthread.php?t=712752

For cardiovascular health, google HIIT. If you think you can handle it, look up Tabata intervals too. This will place your physical endurance for above the general populace's and wreck fat like nothing else.

Alternate between lifting and cardio, doing one every other day, and the other on the other days, with a day of rest. This mean three days a week you lift and three days a week you do cardio.

http://www.t-nation.com/readArticle.do?id=459493
^^^ Live by this.

---

I have no idea how much your asthma would influence your ability to do this. Though, I have a friend with asthma who's ripped as fuck and can run no problem, so if you actually put in effort, that shouldn't be too big of a problem.
>> Anonymous
Ive got some questions about tabata intervals. So I'm supposed to sprint as hard as I can for 20 seconds then walk for ten, and repeat another seven times right? How does this work better than just keeping a decent pace for the full 4 minutes? Also, how many of these 4 minute workouts should I do per workout?

Another question is will I see better results with my weight training and situps and such by using this method?
>> Anonymous
Also what are the dangers of doing this if you're just recently trying to get into shape? I'm not fat, and I don't have any heart conditions or anything, but I do smoke. Should I start with just normal HIIT and then work my way up to Tabata?
>> Anonymous
>>460616

OP here,

Thanks for your help!


Definitely using your first link(Without weights), that definitely is the page for me.

I may try HIIT, but that looks to be extremely unlikely for me. I'm already really lean, I just want to maybe burn that last time bit off and build my muscles. HIIT sounds over board.

Thanks again, and wow my original workout sucked shit.
>> Anonymous
>>460665
>>460662
bump
>> Anonymous
>>460662
You can't fully exhaust yourself at a "decent pace." Also, you don't do the interval for four minutes; you do them until you can't do them any longer. You keep going until you're gasping for air and your max-effort sprints are barely jogs.

>>460665
Well, if you're going to be running, and you've never really ran before, expect lots of cramping. If for some reason you suspect your body might not be able to handle it, consult a doctor first, but that's really only for special cases. How you do HIIT doesn't matter; Tabata is just a specific set of intervals; do whatever works for you. Though, 30/30 splits are generally recommended for beginners, but as long as you're winded after doing it, the actual interval breakdown doesn't really matter.

As for lifting gains (sit ups are crap; they wreck your back and don't actually work your abs), HIIT may effect them. I'm not sure of specific correlation, but better endurance and general cardiovascular health can't hurt you.