ATAR Notes: Forum
General Discussion => Sport => General Discussion Boards => Fitness => Topic started by: Hodgeyhodgey on December 10, 2011, 04:21:44 pm
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For cardio how does everyone feel about running? In particular the Couch to 5k program? I've just finished week 3 and I'm getting started with a weight program that I've adapted from one off of bb.com, if I keep up with it hopefully I'll see some results in the next month or two.
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Read up on HIIT if you're concerned about inducing catabolism. I think the problem is largely overstated as the only negative impact I felt was that it impeded my lifitng performance.
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I'm fairly against steady state running, I think it's a very old and inefficient way of losing weight. The other problem I have with it is that it loses weight, not necessarily fat.
You'll notice that the muscles of a sprinter and the muscles of a long distance runner vary dramatically, and I think it's to do with what you use your body for. If you want to run long distances, it's easier if you're lightweight, and muscle presence isn't really required.
Definitely look up interval training for cardio (HIIT or tabata) , it's a lot more fun, it's more muscle sparing, saves you a heap of time, and causes you to have an increased metabolism long after you've finished exercising.
Also yeah, rowing and cross trainers are the best way to go for cardio IMO, otherwise setting up a circuit is also very good. You're using a lot of different muscles on your body, and you can actually experience strength gains in the early days of rowing.
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My friend plays soccer and he is mega-ripped, due to walking around then sprinting, walking, sprinting etc.
I agree as, well rowing and elliptical are great cardio options, better than running. If your doing rowing do like 100m at and easy pace, then the next 100 going hard for like 15 minutes.
Make sure your diet is in check too.
edit: Wait was this the same question in the weight training thread? :o
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Yeah , split into two because I decided a fitness subsection in sport would be good.
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Running long distances will help enhance things such as your stroke volume and VO2 max, but on the other hand it doesn't always necessarily aid in losing fat. I think it is best to do interval and fartlek training to lose weight and gain muscle mass. Using the two hand-in-hand can be very beneficial, though.
(My opinion anyway, only based of the small things I can remember from Yr 11 P.E. and personal training through football - Possibility of not being entirely correct)
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HIIT is just as good for raising your VO2 Max isn't it?
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HIIT is just as good for raising your VO2 Max isn't it?
I believe so, yes.
I was just saying (in a poor manor manner - poor 1 am spelling :p) what middle-long distance running can aid in, but why it is usually insufficient compared to fartlek/interval training, especially for weight loss.
I just usually prefer doing both, because the middle-long distance is sort of like a more peaceful/casual rest for me, compared to the interval training.
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You read that a lot, but it's a heap more tiring than that of a slow paced walk (which is also 240-300 cals/hour).
I don't think anyone's actually gone and calculated it :P
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Yeah , split into two because I decided a fitness subsection in sport would be good.
<3
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High intensity interval training (HIIT) is really good.
I start up with 7km/h on the treddy for brisk walking for 5mins, go to 9 and do fast fast walking for 2mins , back to 7 for 3mins, then to 10, back to 7, then to 14, back to 7 then to 16. (sprinting ya)
all this takes round about 30mins.
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High intensity interval training (HIIT) is really good.
I start up with 7km/h on the treddy for brisk walking for 5mins, go to 9 and do fast fast walking for 2mins , back to 7 for 3mins, then to 10, back to 7, then to 14, back to 7 then to 16. (sprinting ya)
all this takes round about 30mins.
Do you feel that you need to run a lot faster (or rather, move your legs faster - take more steps) on the treadmill rather than on 'non-moving' surfaces at the same speed.
When I run on the treadmill at 18 I feel as though I am almost sprinting but when on an athletic track, grass or concrete it is much easier to run at 18 km/h.
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High intensity interval training (HIIT) is really good.
I start up with 7km/h on the treddy for brisk walking for 5mins, go to 9 and do fast fast walking for 2mins , back to 7 for 3mins, then to 10, back to 7, then to 14, back to 7 then to 16. (sprinting ya)
all this takes round about 30mins.
Do you feel that you need to run a lot faster (or rather, move your legs faster - take more steps) on the treadmill rather than on 'non-moving' surfaces at the same speed.
When I run on the treadmill at 18 I feel as though I am almost sprinting but when on an athletic track, grass or concrete it is much easier to run at 18 km/h.
Yeah, I dunno the science behind it tho :p i guess it's because the forced speed and movement of the carpet makes your body work in conjunction with the treadmill. And this is unnatural so you have to work harder to match the treadmill. There'll always be imprecisions with machines :p i
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The best way to burn calories in my opinion are high intensity cardio circuits as opposed to running at a constant speed which I don't believe is very effective. They cause your muscles to work alot harder and they burn more calories in a shorter time as well.
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High intensity interval training (HIIT) is really good.
I start up with 7km/h on the treddy for brisk walking for 5mins, go to 9 and do fast fast walking for 2mins , back to 7 for 3mins, then to 10, back to 7, then to 14, back to 7 then to 16. (sprinting ya)
all this takes round about 30mins.
Do you feel that you need to run a lot faster (or rather, move your legs faster - take more steps) on the treadmill rather than on 'non-moving' surfaces at the same speed.
When I run on the treadmill at 18 I feel as though I am almost sprinting but when on an athletic track, grass or concrete it is much easier to run at 18 km/h.
Yeah, I dunno the science behind it tho :p i guess it's because the forced speed and movement of the carpet makes your body work in conjunction with the treadmill. And this is unnatural so you have to work harder to match the treadmill. There'll always be imprecisions with machines :p i
Sweet, I'm not a weirdo, I have a feeling that for it's also because I'm afraid to take large steps in case I go of the back of the treadmill and make a hole in the wall behind me, therefore I take short steps, hence more movement and working harder to go the same distance.
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yep haha, well i just walk as hard as i can so that i am within 30cm of the end of the treddy, after 30mins i prob. get a bit more lenient haha
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Running is good as.
I'm slightly overweight because I have a terrible diet, but I'm losing weight because I ride/run everywhere. I normally go for 5km runs 3-4 times a week and I ride to/from work most days in the week, and about once a week I go for a 60~80km ride.
Cardio is the shit for maintaining a respectable weight if you are unhealthy by default and have crappy metabolism. I'd be obese as hell if I didn't exercise.
Goal weight is anything under 90kg (currently at 93)
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Hmm, this is such a good thread. So is there any programs suggested for losing weight? E.g. run as fast as you can for 2 mins then jog for 1 mins and repeat 10 times?
I'm used to the steady state running/jogging :S. I'm losing weight slowly but if there is a better method I will use that.
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This is rule number 1.*
*If you need to run from zombies...
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Running is good as.
I'm slightly overweight because I have a terrible diet, but I'm losing weight because I ride/run everywhere. I normally go for 5km runs 3-4 times a week and I ride to/from work most days in the week, and about once a week I go for a 60~80km ride.
Cardio is the shit for maintaining a respectable weight if you are unhealthy by default and have crappy metabolism. I'd be obese as hell if I didn't exercise.
Goal weight is anything under 90kg (currently at 93)
Good stuff, (wo?)man!
I'm really glad I was born with a good metabolism or I would be so screwed...
Keep at it, you'll definitely get there :)
Hmm, this is such a good thread. So is there any programs suggested for losing weight? E.g. run as fast as you can for 2 mins then jog for 1 mins and repeat 10 times?
I'm used to the steady state running/jogging :S. I'm losing weight slowly but if there is a better method I will use that.
I believe it can be beneficial to do other types of running (interval/fartlek) but I'm unable to give detailed descriptions on how, so I'll leave it to someone else :)
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Goal weight is anything under 90kg (currently at 93)
YYou should change your name to TilaTequila
Just sayin'
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JellyDonut you drunk bro?
VivaTequila, I think you should look into interval training. 1min sprint/2min jog intervals are not bad, but if you're actually sprinting you probably won't be able to do that very long. Better to do shorter intervals in my opinion. I do 10 seconds sprint 20 second easy when doing regular intervals, and 20 second sprint with 10 second intervals when doing tabata (can only do this for ~7 minutes before hitting the ground)
The reason this method is better is that you can add it to a steady state regime (can do it at the end of a long walk/jog), it doesn't take much time (an effective tabata workout is about 4 minutes and a regular interval workout is probably 15), burns a lot of calories during, is muscle sparing, and increases your metabolism for the rest of your day (bulk of the calorie burn). On top of that it will improve your sprint times a lot too!
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Running is good as.
I'm slightly overweight because I have a terrible diet, but I'm losing weight because I ride/run everywhere. I normally go for 5km runs 3-4 times a week and I ride to/from work most days in the week, and about once a week I go for a 60~80km ride.
Cardio is the shit for maintaining a respectable weight if you are unhealthy by default and have crappy metabolism. I'd be obese as hell if I didn't exercise.
Goal weight is anything under 90kg (currently at 93)
Good stuff, (wo?)man!
I'm really glad I was born with a good metabolism or I would be so screwed...
Keep at it, you'll definitely get there :)
Hmm I don't actually eat that unhealthily, I just eat lots, and lots, and lots. I'd go through 3~4L of milk a week and I'd eat upwards of 10,000kJ extra in junkfood a week, mainly biscuits n' stuff, and those are where my problems lie. It's just an absence of fresh food in our house because my folks are FOB russians and don't eat anything that hasn't been pickled for 8 years, so I go out and buy my own food and the habits from being a little kid and spending your $2 pocket money on lollies just haven't abated yet.
Exercise is awesome.
Goal weight is anything under 90kg (currently at 93)
YYou should change your name to TilaTequila
Just sayin'
lol I found out about this model AFTER I adopted VivaTequila as my online tag.
JellyDonut you drunk bro?
VivaTequila, I think you should look into interval training. 1min sprint/2min jog intervals are not bad, but if you're actually sprinting you probably won't be able to do that very long. Better to do shorter intervals in my opinion. I do 10 seconds sprint 20 second easy when doing regular intervals, and 20 second sprint with 10 second intervals when doing tabata (can only do this for ~7 minutes before hitting the ground)
The reason this method is better is that you can add it to a steady state regime (can do it at the end of a long walk/jog), it doesn't take much time (an effective tabata workout is about 4 minutes and a regular interval workout is probably 15), burns a lot of calories during, is muscle sparing, and increases your metabolism for the rest of your day (bulk of the calorie burn). On top of that it will improve your sprint times a lot too!
Might try this out. I do it when I'm cycling, but never really tried it when I run. I normally go all out and run hard on the first sorta 800m and then crash and jog the rest of the 5km circuit. I dunno if this is anywhere near as good, but I'll try your method.
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For those wanting a more in-depth article into HIIT (High intensity interval training) and LISS (Low intensity steady state)
http://www.simplyshredded.com/cardio-for-fat-loss-high-intensity-interval-training-cardio-vs-low-intensity-steady-state-cardio.html
Bottom Line:
Do the type of cardio that you have a personal preference for. Whichever one fires you up the most because you’ll most likely work harder at it. HIIT is quicker, proves to be more effective for fat loss, creates metabolic changes, and helps with muscle retention but not everybody can do HIIT. LISS is safer, but takes twice as long to accomplish similar things and it still has its place for fat loss in moderate amounts, from a pure calorie burning standpoint (meaning only to burn calories & not make changes to your metabolism). ....
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interesting read above