ixap Member

YES! When you are running mostly anearobically you will know it. You will most certainly be out of breath, and you won't be able to maintain it for long. Likely your HRM is not doing a good job of estimating your aerobic zone -- some people run high or low for their HR; nothing to worry about.

No no no!! Weight gain is caused by eating more calories than you burn. lifting will not magically put weight on your body if you don't eat to fuel it. Sure, some people put on 25 pounds while training, but it is because they are deliberately eating thousands of extra calories in order to gain (especially men who are…

Yes, but not JUST that -- on top of the diminishing returns, you have a slight increase in risk for certain types of cardiac problems. The theory is that there are changes to the anatomy of the heart that happen when you repeatedly push it for prolonged periods. These changes may lead to arrhythmias (and hence heart…

The Mayo Clinic review that this article is based on is very interesting. It came out last summer, and as an ultrarunner I spent a lot of time reading the review and the individual research studies that went into the review. Basically, endurance exercise like running protects your heart in MANY ways (reducing blood…

I started, off and on, right about where you are now. I wasn't very consistent until the littlest was about 6 months old though -- so many sleepless nights that I couldn't get myself committed fully. But even all the little fits and starts were better than nothing, and once he started sleeping halfway decently, I got back…

this is one of those myths that won't die, lol no, women won't bulk up from intense exercise, don't worry! I have been lifting as heavy as I can for 2+ years and only gotten smaller Tcherice, did you start this new program very recently? if so you may be retaining a little water in your muscles as your body adjusts -- it's…

Yep!! I think it's mostly a myth that you will reduce the calories burned if you stay with the same exercise. I don't know if there's maybe some marginal reduction, but I can't imagine it's anything significant. I have run for years and years and I can assure you it still burns about the number of calories that the…

great job! so glad you stuck with it.

I'm sure that's fine too. You just don't want to suddenly go from nothing to 4 days in a row when you're new.

Great job! You can go at it however you like, it will all be helpful. You might want to follow a 5k training program to give it a little structure, even if you aren't planning on doing one anytime soon. C25K may be too easy for you. You could try a beginner 5k program like this one:…

Every other day is good in the beginning. Just add on gradually. Eventually you can add consecutive days when you feel ready and if you want to!

You will feel SO great when you go back to 5K. There is nothing like going to the start line knowing that you could run double or triple or quadruple the race distance no problem right then and there -- it gives you so much better control of your pacing for the race when the distance itself is no longer a concern.

To be clear, I wouldn't suggest suddenly jumping to 30 miles per week from nothing -- this is something to build up to gradually to avoid injuries. However I really don't think 25-30 miles per week is that unusual for the recreational runner - an hour every other day during the week and a long run on the weekends. And to…

love this website: myomytv.com

Great question. Best way to improve your endurance is to slow down, and go longer distances, before building up to speed workouts. If you are currently managing 10 minutes of running, you can try alternating 1 minute of running with 15-30 seconds of slow walking, for a total of 20+ minutes. If it's still too hard, slow…

It is not necessary to run that much just to FINISH a 5K-- but to optimize your speed, it is absolutely not excessive. It just depends what your goals are. I regularly run twice that amount per week in preparation for the 5K. the 5K is an endurance run, so the more endurance work you do, the better you will be at that…

Totally. I've decided to stop losing weight for now even though I'd like to trim a wee bit more fat off my lower body, because my ribs are showing way more than I like. On average I don't think I'm underweight, but the distribution isn't perfect -- nothing to do for it I guess.

where are you getting these numbers? a 140-lb woman is burning 400 calories jogging an hour (about 6 calories per minute); are you claiming they could burn upwards of 800 calories in 15 minutes of HIIT? I don't think so! Even if you burn THREE TIME the calories per minute doing HIIT (18 calories per minute -- pretty much…

Not only that, there are some studies showing the opposite. http://www.ncbi.nlm.nih.gov/pubmed/20195181 "Intense interval running for 12 wk is an effective training stimulus for improvement of cardiorespiratory fitness and glucose tolerance, but in relation to the treatment of hyperlipidemia and obesity, it is less…

YES!! :) I have run for 15 years and added lifting 2 years ago. This year I PR'd in the 5K while adding huge amounts to all my lifts. It does take some juggling and compromise, but totally worth it. I look and feel way better than if I were doing only 1.

First I'd rule out any medical problems with your doctor. If you are clear, I would add some walk intervals and make your total mileage longer -- you can use something like C25K but start near the end of the program if the beginning weeks are too easy for you as you may be past that point. I'd continue adding to your…

In my opinion, you can do whatever you want and not go too wrong! For fat loss, research results are VERY mixed on HIIT vs. steady state exercise. Some studies have found one to be superior; others have found the opposite. To make it even more confusing, various studies define the "high" in "high intensity" quite…

I'm not sure what that means. Steady state cardi most certainly does produce an adaptive response. You become more efficient at the exercise due to changes in the cardiorespiratory system and muscles, and can do it progressively longer and faster. huge myth, search on pubmed -- running a 5K will not damage your joints if…

both have specific advantages and effects -- it all depends on what you're trying to accomplish -- what is your reason for doing HIIT? what is the rest of your workout schedule for the week?

Your plan sounds great! Good luck to you, I'm sure you'll hit your goals :)

It's actually not all high rep, those are just the workouts that people tend to make videos of for some reason so people have the impression that every workout is a million reps. Usually we spend about half of each hour doing 5x5 or 5-3-1 stuff. I think the workout shown in the photo was a strength training workout so she…

Yes, and for these people, exercises like pushups would definitely be useful as strength training. However, the question posted in this thread was "are workouts like the Jillian dvds sufficient as strength training" -- safe to say that someone so deconditioned that they cannot pour their own milk are also not in any…

You should be okay. Maybe shorten or skip your treadmill run for the first couple of weeks so that you ease into the mileage. For now I think the increased activity is plenty of benefit. But if you get to a point in the weeks that you don't feel overly sore from your exercise, and the walks are so slow they don't feel…

I concur with the above based on my experiences.

Water exercise was my first thought so it's great that you have that in the works. Yoga or tai chi also come to mind.