Time to Spice up my LAME workout routine
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medlaura
Posts: 282 Member
Running is the only form of exercise i do. I do it about 4 times a week, 2-3 miles per session. I would like to start incorporation more things to my workout routine. any ideas
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Replies
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Sprints. Weight training. Jump rope. Sports.0
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I don't even know where to start. I get bored easy....at home I have a punching bag, treadmill, spin bike, pole, swimming pool, Lebert equalizers for body weight exercises, and a place to do planks, pushups, stretch, etc. I also like to go to the high school and run the stairs at the football stadium. That keeps me focused, can't day dream like on the treadmill or bike or else I'll eat it hard.0
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yopeeps025 wrote: »Sprints. Weight training. Jump rope. Sports.
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oh and weights. yes.0
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Strength training for sure. But also mix up your runs: hills, fartleks, sprints, HIIT.0
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I read in one of the blogs, I think, about staying within a certain pulse level tp efficiently burn fat calories. Can anyone tell me what date that blog was so I can reread it.0
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Barbell training or any form of lifting, really0
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_dracarys_ wrote: »Barbell training or any form of lifting, really
I would like to start lifting, I just don't know where to start
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I run too. Some other things I do - weight training, yoga, other forms of cardio and interval training.
I second (or third?) the idea of mixing up your runs. Vary your distance, your route, and your pace. Work on sprints or hills for a fun & challenging workout. Don't get bored!0 -
_dracarys_ wrote: »Barbell training or any form of lifting, really
I would like to start lifting, I just don't know where to start
Stronglifts, Starting Strength, New Rules of Lifting...google those. They are all beginner programs.0 -
_dracarys_ wrote: »Barbell training or any form of lifting, really
I would like to start lifting, I just don't know where to start
Strong lifts 5X5, New Rules for Lifting - check the forums for beginner programs0 -
Play with intervals! Even if you aren't going to the gym and don't want to invest in new equipment, intervals are the best way to burn fat. Steady-state cardio doesn't work half as hard for you as intervals do. Basically, the way you work when you go hard for 30 seconds sprints and then rest is so much better, you want to get that heart rate up and down. You burn most of the calories afterwards (sleeping, sitting, watching TV) as your body fixes itself up after the hard work. And you can try to go harder, faster, and play with it, it'll keep you engaged. Its a way to maximize your output, if the body gets used to an activity, you lose the benefit.0
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High intensity interval training is a ratio of hard work: by rest or light work. For example I jump rope hard for 20 secs than rest for 10 secs. Repeat till I am hurting. Only like a 4 minute cardio workout.
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traditionally Tabata is only 4 min.. and I want to say they are broken up into 10 second breaks.yopeeps025 wrote: »
High intensity interval training is a ratio of hard work: by rest or light work. For example I jump rope hard for 20 secs than rest for 10 secs. Repeat till I am hurting. Only like a 4 minute cardio workout.
HIIT is any interval training that has little to no rest and moves quickly from one exercise to another.
A common one is a 50-75 seconds with 10-15 second of rest- these are usually 10-20 min long- anything over 20 minutes isn't really HIIT- or is more or less counter productive.
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traditionally Tabata is only 4 min.. and I want to say they are broken up into 10 second breaks.yopeeps025 wrote: »
High intensity interval training is a ratio of hard work: by rest or light work. For example I jump rope hard for 20 secs than rest for 10 secs. Repeat till I am hurting. Only like a 4 minute cardio workout.
HIIT is any interval training that has little to no rest and moves quickly from one exercise to another.
A common one is a 50-75 seconds with 10-15 second of rest- these are usually 10-20 min long- anything over 20 minutes isn't really HIIT- or is more or less counter productive.
I thought that what I said. High intensity is not just any interval training. There a big difference between interval training and high intensity which is different for every individual.
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yopeeps025 wrote: »
traditionally Tabata is only 4 min.. and I want to say they are broken up into 10 second breaks.yopeeps025 wrote: »
High intensity interval training is a ratio of hard work: by rest or light work. For example I jump rope hard for 20 secs than rest for 10 secs. Repeat till I am hurting. Only like a 4 minute cardio workout.
HIIT is any interval training that has little to no rest and moves quickly from one exercise to another.
A common one is a 50-75 seconds with 10-15 second of rest- these are usually 10-20 min long- anything over 20 minutes isn't really HIIT- or is more or less counter productive.
I thought that what I said. High intensity is not just any interval training. There a big difference between interval training and high intensity which is different for every individual.
I was specifically addressing the "4 min" comment.
Tabata is specifically 4 min.
HIIT is not.0 -
Running is the only form of exercise i do. I do it about 4 times a week, 2-3 miles per session. I would like to start incorporation more things to my workout routine. any ideas
I used to run only. In fact, it is still my preferred exercise.
I experienced a calf injury earlier this year while training for a half marathon. According to the physical therapist, one of the contributing factors was lack of flexibility. She recommended that consistent stretching and some yoga poses would help. (Frankly... that was so boring that I couldn't stay motivated to do it.)
I decided to add a yoga class, and later, StrongLifts weight training. The combination of tracking calories on MFP and core strength training have helped me shed some weight.
My running performance has really improved. I ran a half last weekend that was a new personal best. I cut 8.5 minutes off my prior best time to finish in 1:48. This was my 9th half marathon race, so that was huge improvement for me.
I didn't train a lot differently than I had in the past, so some of effort outside of running must be paying off.0 -
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