Advice about a few issues I have

BullishBull

Hello,

I have a few issues that I hope some people could give me some advice on.

1) I was recently on holiday and took part in a football game. Due to me being able to do 2 hours without stopping on the stationary bike I thought I'd breeze through football with ease. I was massively wrong. After about 20 minutes of running around I realised that I am not fit enough to carry on. I'm just wondering how I can get fitter and stronger and be able to run around for at least 60 minutes.

2) I have my cardio sorted for weight loss, I generally do 1 to 2 hours each day on the stationary bike. My problem is that I don't know what weight lifting program I should follow given that I only own a pair of dumbbells. My nearest gym is 45 minutes away and it doesn't even have a power rack.

TL;DR

Guy wants to lose weight, get fitter and stronger for football/soccer and needs a plan for lifting as he doesn't want to lose weight and lose a ton of muscle.

TavistockToad

If you want to be able to run farther/faster/longer then you need to train by running...

Google you are your own gym

BullishBull

TavistockToad wrote: »

If you want to be able to run farther/faster/longer then you need to train by running...

Google you are your own gym

Thanks for the reply, I will definitely google that. I really thought that the stationary bike workouts would improve my fitness, but the football match was a welcome wake up call.

jgnatca

The stationary bike improved your cardiovascular capacity and your cycling endurance.

To train for a sport you do the moves you need for that sport. A girlfriend of mine who is a hockey goalie suggested during my walking routine that I walk backwards for a while, walk spread eagled for a while. It's getting the body in to moves it hasn't done in a while.

The football practices I've seen include a lot of sprinting and pushing weights.

Theo166

A football game is high intensity then slow, not like a steady cardio workout.
Maybe add intervals to your cardio.

middlehaitch

If you think about it the stationary bike, though providing a cardio workout, does not train you to move carrying your weight forward, your weight is supported. And, though it will improve the muscle endurance in your legs, there is no impact involved like there is in running around after a football.

Look at doing one of the C25k programmes that takes you from walking to running. Following a programme will help prevent over extending yourself and injury.

For lifting look at the bodyweight programmes and beginner programmes in this link. Nerdfitness is a good basic bodyweight routine.

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

If you are losing using MFP's NEAT method remember your deficit is built into your base calories. This does not include exercise. Log and eat back your exercise calories (if you are not losing at your planned rate drop the cals by 10-25% until you are). You need these calories so you can perform well when you exercise, retain as much muscle as possible, and don't get lethargic when not exercising.

Too few calories and you may lose faster, but you will also lose more muscle than needed.

Cheers, h.