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To a point maybe, but just in terms of efficient power, the range for virtually everyone is 80-95. Running is similar - optimal is around 180 (90 per leg, per minute). I mean, if it didn't matter you wouldn't need gears. Just ride a fixie and mash or ultra-spin. OP, don't just shoot for 80 right off the bat. Just try and…
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Frequency first, work up to 5 days a week, comfortable enough you-can-talk sort of pace and short enough you can go the next day. Get fitted for proper shoes at a running store. Once you've been doing that for several months then worry about tempo/sprint/strides/etc. Run/walk combos are great if you're really new.
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A dance class like house, hip hop, or dancehall. Take it as a goal to actually learn if not master that style which is motivation for practicing the rest of the week.
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I'll bite. If you are male, under 50, <220 lbs, and not injured, shoot for 22 min 5k, 47 min 10k. I think anyone that can do a 5K is awesome, but if forced to nail down a time I'd say 30 mins is reasonable target for most people if they work at it.
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Decide what's important. If you want to run it at your best, drop the crossfit for 16 weeks leading up to the race, run 5-6 times a week, and stop the deficit at 12 weeks out (just be flat, you'll still lean out). Don't forget to count gels or gatorade (just use water for an hour or less).
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Yah if you're on heavy and not taking a ton of breaks in between songs it's as good as any zumba/arobics class. I still have a cobalt flux metal pad downstairs - and with a laptop/TV you can run Stepmania with hundreds more songs. Still have my PS2 and all the disks just for this. :) But as to the original question, no,…
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Can you run at all? Even for like 4-5 minutes then walk for 1 or 2, then run a bit, etc? If so then you could work up to a 10 run/walk 1 plan by November most likely. Finish in 2.5 hrs or so?
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Try keeping it under 150 for the next run. You should not be breathing hard - you should be able to sing happy birthday without gasping or doing any weird pauses for breath. Take it as a mental challenge - under 150 but still run, no matter how slow.
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Typically athletic people have a broader range (180+ when working, 50- when resting) but it's not an absolute. My mother and grandfather were both in the 30s for resting HR and were not athletic/fit. And there are some pretty decent athletes who have a higher resting rate. For me personally going from 200 to 150 lbs…
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Are you shooting to race it or just to complete it? Totally different plans. I seem to stick to 100 cal of gel every 45 min (with water) and then alternate gator/whatever they have between which is probably 50-75 cal. Heat doesn't change the plan much - just a bit more gator and a bit slower pace. You have no choice.
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It's more about glycogen (muscle fuel) loading. Pretty much every g of carb you store you hold 2g of water with it. That's what gets you through 60-120 mins of intense exercise, but it means you can bounce around 1-4 lbs pretty easily even if you're light.
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First part of my weightloss was DDR. To the point where I even got a metal pad. I logged it as general aerobics, about 400 cal/hr - because while it CAN be intense if you are good, there's a lot of downtime usually. I got up to 7-8 on heavy. But yah, play video games and lose weight - it's great. Lookup stepmania if you…
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Sat Bicycling, 26-32 kph, very fast (cycling, biking, bike riding) 307 2,599 Fri Bicycling, 26-32 kph, very fast (cycling, biking, bike riding) 40 357 Bicycling, 26-32 kph, very fast (cycling, biking, bike riding) 34 325 Bicycling, >32 kph, racing (cycling, biking, bike riding) 36 405 Swimming laps, freestyle,…
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All the methods suck. Even getting a 2nd DEXA done a few hours after your first can have a variance of 5% in your total bodyfat - let alone on a different machine. Other than bragging rights, or if you do one every few months, it's not much use IMO. Photographs and tape measures for the most part.
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BMI is a screen to quickly eliminate people who are not at risk. So if you are at normal or under, your doctor doesn't even have to see you to know you are not fat/at risk for overweight issues. I challenge you to find a fat person who is normal/underweight on the chart. So go stand over there in the low risk corner. Next…
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I went through 3-4 scales before I settled on the Ozeri. 40-70 bucks depending. I use it multiple times a day (sweat rate as well as just day to day tracking).…
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See and this is the leap. Let's suppose the risk for an ultra-ironman-15+ hr/week guy of developing a-fib is %2 higher than a casual moderate exerciser. You can claim that his risk of that type of death is higher (by a tiny amount). Ok. But you have to take into account the other 10 reduced risks of mortality (weight,…
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I use older running shoes that are at the end of their mileage. They are typically ruined after a mud race. Light weight helps a bit.
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"Which puts a 55 year old male at higher risk for early death due to heart disease: sitting on my *kitten* eating ice cream and buttered popcorn (my two weaknesses) or getting off my *kitten* and swimming, riding and/or running, sometimes for well over an hour, and maybe someday entering an endurance event that will take…
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I ONLY wear compression shorts when running (indoor or out) or biking. I'll change into compression shorts at the office for a lunch run and no shame walking around. I had no idea it was even a big deal to some people. But at our fitness place there's an indoor track that goes around all the equipment - compression shorts,…
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The only way to know for sure is if there's a powermeter on the bike measuring the watts/joules of work being done. You can be sweating like a dog but still only burning 200-300/hr. I'd guess not more than 600 and that would be solid hour of working with no breaks/resting/chit-chat sections. But it's great for cardio…
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5-10 mins easy running at start, 5-10 mins easy running at the end. Always, even before a race (other than full marathon). Never stretch a cold muscle, and stretching at the end is still up for debate. I'd rather get another 1-2km instead.
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Or they become athletes. 6-14 hrs/week isn't crazy IMO, especially if you can include things like bike commuting. But nothing wrong with 20-30 mins. Usually just a logistics issue of getting changed/showering/whatever for a longer time is more efficient than a shorter one.
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I will give you the counter advice. At 2:00+ with only 5 months of running history, you have no running base to speak of. Speedwork/Tempo/Fartleks/Sprints are icing on the cake. You have no cake. Look at your weekly miles (the real avg not the "one time I ran 30 miles a week") and set the goal to increase that over the…
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Frequency actually makes you less likely to get injured (as long as the increase is steady and not over a week or two). Honestly if you can run 4-5 times a week, at whatever pace you're comfortable with, you'll see some pretty interesting changes in your comfortable pace, and composition changes as well. Building up to an…
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Pick a style, like house, swing or latin or whatever and start learning it. Then there's a whole hoarde of videos to practice with. But you have to enjoy the music I think.
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A month out you run the risk of hurting yourself if you jump into track workouts/sprinting etc. Whatever you've been doing, keep doing it but add a bit more (10% or so) then back off the week before the race.
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Swimming CAN be really good, but you must work HARD. You can burn almost nothing by leisurely gliding from end to end, or you can be killing it at max heart-rate feeling like you might die and burn more. But since the water is supporting your weight, it takes more effort. For me, I estimate about 100 cals for every 500m…
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Did you actually feel like you were red-lining? Chest straps can give crazy wild readings at the start if you haven't wet them (or are not sweating). I have seen 160-200 while I'm barely walking then after 5-10 mins it sorts itself out. I usually slobber all over the contacts then put it on, but sometimes forget. I have a…
