Topic: Comparing Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )

[Muttenthaler]

This is a reply for every person who posted on here.

Do these things:

Cardio:  High Intensity Interval Training (HIIT) - Look it up and do it instead of typical endurance training (useless).
Strength / Endurance: Circuit training is ALWAYS best. Do some research on full-body workouts and apply your new-found knowledge!
Stretching / Flexibility / Core: Just two words; Yoga, and Pilates. MY bench alone went from 135 to 365 in two months doing Yoga, and Pilates. Not to mention the incredible flexibility and renage of motion your joints will love you for. You will be much less injury-prone.
Nutrition:  Fruits, Veggies, Lean Meats, and Whole Grains. Every Meal.

[shreenan]

I'm wondering how I would improve my hand grip score or how would I practice and running on a treadmill what level/setting should I run on or work towards.

 
Thanks

[ObedientiaZelum]

Stretching / Flexibility / Core: Just two words; Yoga, and Pilates. MY bench alone went from 135 to 365 in two months doing Yoga, and Pilates.

So you almost tripled your bench, in two months, by doing yoga? What?

Shreenan,

I'm wondering how I would improve my hand grip score or how would I practice and running on a treadmill what level/setting should I run on or work towards.

Handgrip is easy, go to a store with weights or even walmart and buy one of those little handgrip exercise things.

How would you practice on a treadmill?  It's pretty straight forward

Running on roads (paths trails etc..) is much better than on a treadmill. Treadmills basically pull you along. I've got a friend who runs on one every night. Motors pretty good on it too. On the street they crumble. I did the same too.

Try this, it knocked a lot of time off my 5K and 10K run.
Run full speed (monsters are after you) for 30 seconds, then walk 30 seconds. Then run for 30 seconds and walk 30 seconds. (do this 5 times)
Next move the times up to a minute. Run a minute walk a minute run a minute walk a minute, 5 times.
Then bring it up to 2 minutes, again do the ratio 5 times.  You'll be gassed at this point so you'll need to pace your 2 minutes of running a little bit but still, your pace should be running away from something scary.  Do that 3 times a week and you'll notice a huge difference.

[nik214]

Recently started running to get into better shape for my testing. Off the bat I ran a 10:30 2.4 km which is not amazing by any means I am just showing my level of fitness. My question is: Would it benefit me to go on runs upwards of 10 km? or should I keep my focus on getting faster at distances shorter than 10 km? Thanks.

[cypres78]

Recently started running to get into better shape for my testing. Off the bat I ran a 10:30 2.4 km which is not amazing by any means I am just showing my level of fitness. My question is: Would it benefit me to go on runs upwards of 10 km? or should I keep my focus on getting faster at distances shorter than 10 km? Thanks.

Pretty wide open question, it depends on what your goals are. For starters, what testing?

[ballz]

You will definitely want to be able to run longer distances than that. The key is varying you distance/intensity/time.

If you run 5km once a week at your fastest, then a low 10-15km once a week (the distance should tire you out, not the pace), with a day of high-intensity intervals, you will end up with a better 5km time than if you were just running 5km 3x a week

10.30 for 2.4km is a good start if you're not into running by the way, so if you keep running you should do fairly well at it.

[nik214]

My goals are just to get in great shape all round. I have applied for a reserve unit so I believe the cardiovascular test is the beep test.

Ballz: Thanks for the advice. I am going to do a couple more 5 km runs and include intervals; then try and work my way up to longer distances.

[cypres78]

My goals are just to get in great shape all round. I have applied for a reserve unit so I believe the cardiovascular test is the beep test.

Ballz: Thanks for the advice. I am going to do a couple more 5 km runs and include intervals; then try and work my way up to longer distances.

I use the and have seen great results. I do not do the strength and conditioning workouts as I have something else I do.

If you only do the runs its based on a long run, med interval and short interval per week.(3 workouts)

www.crossfitendurance.com

[nik214]

Thanks for the link

[THINKBIG]

Hello,  I find a nice book online last week that I would like to share with all of you I was searching on youtube on Paleo diet and I found this:  This is very long but it is great stuff.  I seriously think that book with help a lot of people in the FC.  It could be a future tool for PSP staff.

http://www.youtube.com/watch?v=2PdJFbjWHEU

Book : ( Body by Science ), I read it all as a french men it was easy to read.  You must read it all to understand.  DO not just read the work out you will not get every tool you need to succeed in your training.

I am giving a try to this work out + my sport biking and diving.  I stop running training because at long term it is bad for your joints. I use to run my 2.4 km in 8 min.

Any comment or help ... I will be more than happy to put you in the good direction.

[jpr]

For anybody who is concerned about a lack of grip strength, I would like to introduce you to my friend, the farmer's carry:

If you have access to a gym, just pick up some dumbells (they should be heavy) and take a tour of the gym.
Be sure to nod and smile politely at the people who look at you funny 
This exercise will build grip strength, forearm strength and size, and serve as a good assistance exercise for the deadlift (if deadlifts are part of your training regimen)

[nik214]

I do that farmers carry once in a while. Love the burn in the forearms after about 50 feet