File :-(, x, )
Running Anonymous
Hi /fit/,

Took a fitness test the other day and found out this:

Aerobic Index- resting heart rate 55, VO2 max ml/kg/min 39 on a half mile run

Body composition- 16.2% fat

Flexibility- Sit & Reach of 17 inches (norm is 8.82)

Strength- 1RM of bench press @ 91 kg (200 lbs)

Endurance- 74 curl-ups (sort of like a crunch) (norm is 40)

Currently, I lift three times a week and do basically no cardio. I would like to get my body fat down and improve the efficiency of my lungs. I'm leaning towards running, but I'm not that good of a runner. Does /fit/ have any workouts or methods that may help me towards being a better runner?
>> Anonymous
Just start running. There isn't much preparation needed. Just start nice and easy. Start will a mile or two and increase you distance by 10% every week or two.

And run slooow. You're running for the cardio, so remember to work your aerobic capacity, not your anaerobic. I'm the assistant coach for the Cross Country team at the highschool. I can't tell you have many of these retarded kids run way too fast on cardio days.
>> Anonymous
"I'm the assistant coach for the Cross Country team at the highschool. I can't tell you have many of these retarded kids run way too fast on cardio days."

You must be a bad coach then. Take them aside and explain to them what they are doing wrong, one by one. Or pace yourself with them. They are just kids, they don´t know. At least they are out there.

As for OP, take a look at interval training. Also, circuit training with free weights might be up your alley, since you are already in the gym as it is.

Check out thinkmuscle.com for many more ideas by professionals.

Also do a google search on studies related to capsaicin and endurance/fat loss. It is worth your while.

And look up a great article titled "the case against cardio."

Good luck
>> Anonymous
>>468558
How slow are we talking? 10 minute miles?
>> Anonymous
>>468564

You don't know how many times I've done THAT.

"James, your miles splits are looking a little fast. You should be about a minute slower."
"Okay coach."

Next time he comes around I look at my watch, fucking 6:01. What. The. Fuck?

I would pace them myself if I could run right now, but my tibia is in three pieces :)
>> Anonymous
Just run at a 'conversational' pace. Hopefully you can find someone to run with anyway.
>> Anonymous
>>468570
OP here; I can already do that with no problem. I read some pocket fitness manual the Army puts out and it said that I should be running at a pace where I can carry on a conversation. I can get up to about 6 or 6.5 miles an hour on a treadmill and do that, haven't really tried much faster. I've been doing a half-mile every time I work out, which is 3 times a week.

Also, what order should I do this in? I currently go weights, running, ab workout (will post later).
>> Anonymous
     File :-(, x)
>> Anonymous
>>468583
Well clearly your cardio is already decent xD

Try running. err. a little faster then? haha.


If I knew what you're training FOR, it'd be easier to give advice.
So...what are you training for? A sport or what?
>> Anonymous
>>468583
OP's ab workout:

20 forward crunches
20 crunches to right
20 crunches to left
100 flutter kicks
20 ankle-grabs (lay in sit-up position with hands at side, bend to grab ankle)
20 perpendicular leg raises (sit-up position, lift legs up and press up with abs so that only shoulderblades stay on floor)
20 upper back raises (lie on stomach, lift up shoulders and arms)
20 lower back raises (lie on stomach, lift up hips and legs)
80 seconds of bridge (20 normal, 20 supported only by opposing arm/leg combo, repeat)
20 mountain climbers

All of this is done in succession.
>> Anonymous
>>468595
Training for the same goal we all are; to look good naked.

Seriously, though, if I were to say anything, it would default to swimming. However, swimming laps helps boost a thin layer of body fat, and I would like to be ripped like Jesus, so those don't exactly work well together.
>> Anonymous
"I'm leaning towards running, but I'm not that good of a runner."

just run. the more you run the better you become at it. if you must, start on a treadmill. when i started running in may i was doing 15 minutes @ 5.5 mph then slowly increased speed and time. now i run outside mostly, or on an indoor track now that it's cold. if i do a treadmill now though i can do 8.5 mph for 20-25 minutes. i usually don't make it past 25 minutes on a treadmill before i get bored as fuck.
>> Anonymous
>>468601
I can't make it past 0 seconds on a treadmill before I'm bored as fuck. The sight of those fucking things are sickening.
>> Anonymous
>>468600
Ha xD fair enough.
>> Anonymous
>>468607

yeah i hate them now and try to avoid them at all costs. unfortunately when it's 25 degrees outside and the indoor track is closed because the womens volleyball team has a match, the treadmill is the only option left.
>> Anonymous
>>468618
Eh. I just bundle up and run outside anyway.
>> Anonymous
>>468610
Any advice on that? getting naked and running will get me thrown out of the gym.
>> Anonymous
>>468600

FWIW, I've found swimming to be a good prep/cross training for running. It helps with mindfullness of your body movements, typically involves less injury, and helped with my general aerobic efficiency. You won't suddenly gain fat from 1-2 swims a week.
>> Anonymous
WHy is your resting heart rate so low and your VO2max so terrible? Does not compute
>> Anonymous
Run intervals. Run for a certain amount of minutes and then walk for a certain amount of minutes. Do this in repetition like working out in the gym. Overtime, instead of increasing weight like you would do in the gym, you shorten the amount of rest time between each time you run. Eventually you will be running with no rest time.
>> Anonymous
>>468646
I have no idea, brah. I spent the whole summer doing circuit training and walking around 12 miles a day (park ranger, lol). I've always hated cardio, though.