All Questions
5
votes
3answers
106 views
What can I do to prevent my (outer) shins from tightening while running?
My shins (specifically the Tibialis Anterior muscle - http://en.wikipedia.org/wiki/File:Tibialis_anterior_2.png) often tighten up while I'm running.
This has happened my whole life when running ...
8
votes
1answer
166 views
What is the optimum training intensity to prevent atrophy when on a caloric deficite?
I know that when I'm on a caloric surplus, I stimulate hypertrophy best if my training intensity lies somewhere between 6-12RM.
Now let's say I'm on a caloric deficite. What intensity is optimal for ...
6
votes
1answer
176 views
Should I do more reps or take more rest?
Many programs that I've come across (e.g. 100 push up challenge, 7 weeks to 50 pull-ups, etc.) prescribe a minimum rest time between sets and mention that you can take longer breaks if necessary, but ...
6
votes
1answer
172 views
Is it effective to do 2 sets for size and 2 sets for strength?
I've read a lot about size gains vs strength gains, where the difference is substantial and where size is certainly not linear to strength.
Strength appears to come from low reps with very heavy ...
5
votes
1answer
103 views
Creating a swimming workout schedule
I'm looking to create myself a good swimming workout schedule and need some advice. What is the best schedule to get optimum results? How often should one have rest days? I'm currently looking at ...
5
votes
1answer
108 views
Training Program to become stronger alpine Skier?
I'd like to hear from someone who is more of an advanced downhill skier, like someone who has competed in slalom or mogul events, or is a veteran back-country skier.
Is there a template program you ...
4
votes
1answer
79 views
Cardio: Longer Workout with Lower Heartrate or Shorter Workout with Higher Heartrate?
I have an exercise regimen for muscle building which works fairly well. However, my cardio is not exactly the best and I'd like to burn as many calories as possible with my time alotted.
I have a ...
4
votes
1answer
61 views
Reason for some variations in doing crunches or other ab exercises
In fitness classes I have often seen that crunches were done in a specific pattern, for example:
10 normal crunches
10 crunches in 2 steps (i.e. up hold 1 count, up hold 1 count, down, down)
10 mini ...
3
votes
1answer
79 views
How can I correctly log the calorie burn of circuit routines?
I use both Fitocracy and The Daily Burn to track my exercise. I find that one limitation both of them have is that, when I do something like a bodyweight circuit routine, I'm able to record the ...
3
votes
1answer
793 views
What's the benefit of a long tendon and short muscle belly in the forearm?
In bodybuilding the benefits of long muscle bellies are fairly self evident, just look at Ronnie Coleman's out of place biceps and compare them to Sergio Oliva. For any sport requiring strength there ...
2
votes
1answer
135 views
Building strength with Spondylosis (L5-S1 degeneration)
I realize YANMD but I've been frustrated with my lack of progress. About two years ago I was finally struggling enough with my back pain (difficulty standing for long periods, pain when lying flat, ...
2
votes
1answer
116 views
Prevent Injuries At Home Gym on Carpet
I have started some exercise programs at home such as P90X and Insanity. However, I have found that working out on my carpet has proven to be difficult in a number of ways. For example, when jumping ...
1
vote
1answer
35 views
how long does it take for food to convert to fat?
If I ate two pounds of food and then was immediately there after subjected to a hydrostatic body fat my suspicion is that that food would not count as body fat since it wouldn't have had the chance to ...
1
vote
1answer
67 views
How do you properly 'focus' on one or two muscle groups?
I have a couple of muscle groups that I consider to be 'falling behind', or that I simply want to get bigger as quickly as possible regardless of sacrifices I have to make to training other areas.
...
1
vote
1answer
193 views
Gym time after lunch
Normally, when I wake up I don't have any hunger. I eat directly at 12:30 sharp due to work hours so I can go to the gym in afternoon? My question is: how much time should I wait for before I ...
0
votes
1answer
52 views
making a 70 kg fit body with proper muscle toning
Myself 21 years old male. I used to weigh 76 kg (height - 174 cm which is still same) earlier 3 or 4 months ago.
As a matter of weight reduction and muscle toning(specially chest and abs)...I started ...
9
votes
0answers
199 views
Firstbeat Energy Expenditure Algorithm
I am looking for an implementation (or a document that describes the actual algorithm) for the energy expenditure/VO2/EPOC calculation from the heart rate variability.
A few white papers about
...
6
votes
0answers
71 views
How do typical San Francisco marathon times compare to flat courses?
The San Francisco marathon has substantial elevation changes (over 800 feet total).
How does this effect the typical times it takes runner to complete this course as compared to perfectly flat ...
5
votes
0answers
84 views
Going from training 3 days/week to 4 days/week
I've been training three days per week for about two months now and feel that I want to increase the amount of training I do. From mon - wed - fri, to mon-tue-thu-fri. Currently I have a two day ...
5
votes
0answers
71 views
Do seniors(age 60+) need to be treated differently in training?
Apart from the obvious fact of lessened degree of training intensity, do seniors bodies respond differently to training stimuli? Besides increased risk of injury, is there a reason for a senior couch ...
4
votes
0answers
67 views
Running: How much should I speed train (% of total mileage)
How much should one speed train, in relation to my total mileage? Some resources (this one for instance) say that the amount of interval training should not exceed 7-15% of your total mileage. My ...
4
votes
0answers
108 views
Bouldering Routines for Lunch Breaks
Could anyone suggest some good Bouldering specific routines (flexibility/strength/endurance training) that can be done without any equipment during a lunch break (30 mins). I Climb about a V5 and have ...
3
votes
0answers
35 views
How to integrate box squat to my weekly leg workout
I'm usually free squatting (8x) and leg pressing (4x)
For a change, and also to see whether I can improve 1-my hip flexors and 2- the bottom part of my squat, I want to include 4x box squatting, ...
3
votes
0answers
36 views
What are good exercises to balance Muaythai?
While Muaythai is basically a full-body sport, my feeling is that it's no sport that developes the whole body equally without imbalances. I notice this most strongly about my legs and maybe the lower ...
3
votes
0answers
25 views
Using a stepper once in a while
When visiting my parents I have access to their stepper.I only visit them every now and then - lets assume once a month I can use the stepper.
I don't have a specific goal, I normally ride bike and ...
3
votes
0answers
68 views
Protein supplementation when doing conditioning on caloric deficit
BACKGROUND
For about four months now I have been on a low carb diet, and during that time I went from 93 to 78kg. I have been lifting some weights (some squats, overhead pushes, bent over rows) at a ...
2
votes
0answers
35 views
What are the pros and cons of trainning running just one day per week (18k-22k)?
I usually do a long run every sunday, something beetween 18 and 22k, i'm just starting trainning for runnning, so i woluld like to know the pros and cons of just training one day per week.
I mean ...
2
votes
0answers
23 views
What should I be looking for in bio monitors?
I recently got an android phone and with the power of technology I hope that added data on how my body is reacting to exercise may give me insights into what my fitness regimen may be missing. What ...
2
votes
0answers
52 views
Cable Squats vs Smith Machine Squats
Are cable machine squats easier to do than squats on a Smith machine? I'm able to do about 220 pounds on the cables, but I'm doubtful whether I'll be able to replicate the results on a Smith machine. ...
2
votes
0answers
41 views
Any advice for improving my diet chart?
I am 30 years old woman and weigh 53 kgs.My height is 5 feet 2 inches (1.57 m). I have been working out for 5 years now with 1 year gap in between when I gave birth to my girl in 2011 December. I have ...
2
votes
0answers
26 views
Any scientific info about effects of air pollution during exercise?
In my city, some advocacy groups are raising awareness about the dangers of vehicle exhaust nearby parks and other places where people exercise.
However, we couldn't get to "the heart" of the body of ...
2
votes
0answers
61 views
Alternating exercises from workout to workout?
For my strength/hypertrophy based training program, I've chosen following exercises:
Deadlifts (2 work sets of 4 reps)
Press (3 work sets of 5)
Ring Dips (3 work sets of 9)
1-Legged Squats (3 work ...
2
votes
0answers
122 views
Isometric deadlifts instead of barbell deadlifts
Would an isometric deadlift be a good substitute for a normal, barbell deadlift?
I know that's difficult to engage as many muscles in the same way as barbell deadlifts. (I read Are there any ...
1
vote
0answers
25 views
Training load on a diet (am I doing too much?)
I'm 6"1 (187cm) at 194 pounds (88kg) targeting 187 pounds (85kg) and currently eating between 1800 kcal and 2200 kcal daily, with 50 % protein and fat & carbs more or less balanced. I've been ...
1
vote
0answers
38 views
What footwear would be suitable for climbing
Im starting a bit of indoor climbing, but Im not sure Im commited enough to buy climbing shoes - they are quite costly.
Still, my running shoes seem to be a poor choice for climbing, I can only use ...
1
vote
0answers
52 views
How to train muscle which goes from buttocks to the waist?
This year I have returned to alpine skiing and found myself relatively fit for quite intensive skiing session (up to 10 runs per hour for 3-4 hours straight twice a day for 5 days) except for two ...
1
vote
0answers
60 views
I am 15, what is a recommended non bull-crap workout routine?
I am 15 and I am 6 feet tall, I weigh 'bout 145 pounds (last time I checked), I am currently doing about 35-40 pushups and about 50-60 sit-ups every night. Then, every wednesday I go to Krav Maga, on ...
1
vote
0answers
37 views
Caloric benefit to working out in hotter temperatures?
I have noticed a difference in my workouts when the only factor I change is the temperature of the room in which I workout.
I am aware that there are risks and benefits to exercising in hotter ...
1
vote
0answers
34 views
Training for 1.5 mile run
What is the best training programme to improve 1.5 mile run times? For reference, my starting point is about 9:30, aiming for 8:30.
1
vote
0answers
33 views
What is the best way to improve speed with the Total Immersion stroke?
I've found excellent results with endurance, per se, with the TI stroke, but as I've seen great gains there, my speed had remained relatively constant.
What is best to focus on to turn on the jets ...
1
vote
0answers
76 views
Are there papers about Starting Strength or Strong lifts?
I read a bit abut these programs, I see some results in forums and in internet in general, but any reasonably good method and proper nutrition can get results.
I would like to know if:
Are there ...
1
vote
0answers
49 views
Few Body Building Questions and Recommended Books Request
I have been training to build muscle for 2 years. I had a lot of mistakes along the way.
I gained notable muscle and learnt a lot of new important things about body building over the last two years.
...
1
vote
0answers
142 views
Tight triceps: should I rest or continue swimming?
For the past 3 days, I have been swimming very hard. Now, my triceps muscles have started to feel the pain. Rather than calling it pain, I would say, they are tightened up.
Should I continue ...
1
vote
0answers
50 views
On smaller in between workout activies and the interpretation of resting phases
I have a three days a week workout plan (weight lifting Mo,We,Fr, basically an arms/torso, shoulder, back split respecively, for an hour or more) and I do cardio in between (depending on the time of ...
1
vote
0answers
129 views
Almost Olympic bar — collars don't fit
I obtained an almost Olympic sized bar -- all my plates fit on but none of my collars do (I have the spring kind). Where or how can I get collars to fit it?
0
votes
0answers
12 views
Exercising before going out and drinking alcohol
I've been having a debate with a few friends.
I think if you have been exercising a few days before going out drinking, your body and metabolism will be able to process the drink better, and you'll ...
0
votes
0answers
23 views
How much muscle gain can be expected within 1 month of training on average (m/w)
Assuming a strict diet and training schedule, there should be a limit to how much muscle growth the average person can expect within a given time frame.
To be more specific, lets assume the person ...
0
votes
0answers
18 views
How do I prevent the scraping that occurs when I rotate my leg about my hip?
I recently started taking parkour lessons and after a full day of vaulting and jumping around, the area around my hip flexor (or possible the hip flexor itself, I'm not a doctor) hurts. For some ...
0
votes
0answers
31 views
Optimum amount of aerobic exercise to induce Angiogenesis for bodybuilding purposes?
So I have always noticed that my endurance-oriented friends have always been more vascular than me at similar bodyfat levels. I stumbled upon the term, Angiogenesis, in another post on this site so I ...
0
votes
0answers
124 views
Aerobic exercise: Any updates or comments to the Cooper method?
I read a book published in the 80s (by Kenneth Cooper, MD), Aerobics, in which Dr. Cooper suggests a way of getting fit without risking one's cardiovascular health. He devised a point system of ...
