Tag Info

Hot answers tagged

10

Fat loss will come from eating less calories you consume, and the easiest way to create a deficit is through your diet. The biking is a great supplementary activity, but it will be extremely difficult to add mileage or begin additional jogging without consuming more calories to make up for those activities. Adjusting your diet while maintaining your current ...


8

Any conversation that doesn't directly address the overarching signifigance of your diet and nutrition would be incorrect. It is far easier to not eat 200 calories than it is to burn them off. As an example, a 6 minute mile will burn (for a 180lb person) roughly 190 calories: that's a tremendous amount of work for relatively a relatively small caloric drain. ...


5

Be careful drinking caffine after exercise, particularly if it's a coffee to go. Think about this. You have just exercised and your heart rate is already high, then you have caffine which elevates your heart rate even higher. I know this wasn't your question, but I wouldn't recommend coffee or any drink with caffine as a post recover drink. Milk based ...


5

As a 42 year old man myself, I can relate. One thing about getting older is that you have to manage your recovery better, and be more strict on how you address your exercise and nutrition regimen. You need to start by figuring out what the first thing you want to address is: Start with what your desire is--lose fat, get "fit" Decide how to measure your ...


4

Currently there is not a lot of research in human studies on the effects of high ambient temperature and increased energy expenditure. As is pointed out in another answer, the artificial inhibition of the cooling mechanisms of the body by wearing either many layers or heat trapping clothing will negatively impact the length and quality of exercise sessions. ...


4

Since you seem to have more of a longterm motivation problem, I'll focus on building a base motivation. The examples I give are diet related, as that's what I'm working on right now. They do apply to training (and all other things) as well, though. Goal Setting: First of all, to make a lasting difference you need a goal to work towards. If you don't have a ...


4

This is a very complex matter, but let me try to wrap my head around it. Do you need simple carbs after a workout? Well, it depends. After a workout, your glycogen stores are depleted, so your body will want to refill those to work optimally. If there's no glycogen stored in your muscles, your body will have to resort to other sources of energy. Extremely ...


4

"Fitness" is a fairly broad term, but I'd provide a boiled down definition that it means your body's ability to handle physical exertion. Exertion comes in all shapes and sizes (moving a piano, walking across a city, etc), so being "fit" enough to do those things depends on the type of training and conditioning you're doing. Most people want to train in ...


4

All exercises have an element of both cardio and strength. What differentiates them is how much resistance is used (or can be used) and how much of it you do. A one-rep-maximum bench press is extremely 'strengthy' even though you'll probably break a sweat in the few seconds it takes to execute. Walking, despite being one of the easiest forms of exercise, is ...


4

I'm going to grade my recommendations by how deep your caloric cut is, because that affects what you can safely do. In general you will find that the larger the muscle group involved, the more calories expended in doing the exercise. I am assuming the OP is in generally good health and only has to worry about a few extra pounds. Also, my body fat ...


3

In my opinion the furthest I would go in training pre marathon is about 22 miles. And I would only do 1 of these. The rest of the long runs I would suggest should be between 18-20 miles. The reason I say this, is that running the full 26 miles takes a lot out of you, and I think would have a negative affect on the actual marathon rather than a positive. ...


3

Let me suggest you these articles for a start: G Lippi, GC Guidi, N Maffulli. Air pollution and sports performance in Beijing. "There is little doubt that the presence of several air pollutants might be detrimental to athletic performance due to the marked increase (up to 20-fold) in ventilatory rate and concomitant nasal and oral breathing. Moreover, ...


3

Classic studies usually link air pollution with lung conditions. I find this recent study extremely interesting though: Researchers from Vrije Universiteit Brussel in Belgium split a group of 24 runners into two groups: those from urban areas and those from rural areas. During a 12-week period, the two groups were asked to run three days a ...


3

As long as it's actually physically taxing (i.e. you get sweaty and winded) and not dangerous, there is really no wrong way to exercise if weight loss is your goal (well, some will tend to replace fat with muscle rather than reducing weight, but I doubt you would mind that). Your biggest challenge will be to keep motivated in the long run. That's where most ...


3

To some extent it depends what you mean by "fitness". To ride your circuit faster for example, you could try some High Intensity Interval Training (HIIT). You can make up HIIT session for yourself on the bike. THis kind of training can, apparently, help to improve your VO2max. http://en.wikipedia.org/wiki/High-intensity_interval_training A HIIT session ...


3

For future viewers- BodyPump: 60 minute program aimed at high repetitions on common weighted exercises BodyAttack: 45-55 minute class focused on cardio exercises and done without weights Your feeling after the BodyPump session is congruent with the types of exercises; you'd have to drop the weight a significant amount to see the workout shift towards ...


3

Generally, you should identify which exercise is more in line with your goals, and do that one first. For instance, as rowers, my team will row first, and lift after. This allows us to perform the row at 100%, while the lift, performed while tired, lacks some intensity and focus. In your case, it would seem like lifting is more in line with your goals, as ...


3

Load bearing exercises combined with a proper diet have been demonstrated to reduce and in some cases reverse bone density losses. Women especially need to be aware of this as decreased bone density can lead to osteoporosis, which impacts women much more than men. Additionally, one of the biggest predictors of hospitalisation and poor health in later life ...


3

There is certainly some cardiovascular benefit to lifting weights, but it isn't a whole lot compared to sustained aerobic exercise. The other thing is that each person's response to exercise is different--it depends on hormone levels, genetics, diet, age, prior experience with exercise, etc. So what works for one person may not work the same for another. ...


3

Strength training will improve your cardio fitness above no training at all, but it won't be very good compared to actual cardio training. In order to improve your cardio fitness you need to push your pulmonary/cardiovascular system past its comfort zone just like you push your muscular/skeletal system to improve your strength. The problem with strength ...


3

I can't really understand how you need to clear your throat though if you don't have phlegm; what exactly are you clearing? Is it just a dry cough response (cold air?), or are you actually spitting something up? Phlegm production when doing cardio-type activities is pretty normal. Most cyclists and runners are hocking lugies everywhere. When I was running a ...


3

I want to clarify some points for you, which will help you decide what to do: You've been working to add muscle and mass. You've only been working your legs. Muscle responds to Specific Adaptations to Imposed Demands (SAID principle) What is unclear is whether you want to keep a more balanced physique with increased mass, or reduce your mass to where it ...


3

Honestly, I'd ramp up over a couple weeks. Week 1: half the volume of work Week 2: 3/4 the volume of work Week 3: back to full volume Cardiovascular fitness is easy to lose, but also very easy to reacquire. Strength is slower to lose, but 4-5 weeks won't see any significant differences. However, the bigger concern is the health of your tendons and ...


3

I think the best you're going to get on this is anecdotal broscience. No medical professional in their right mind would advise the use of EC/ECA and HIIT, or even just EC/ECA on their own I'd imagine. So what you should do is not use ephedra/caffeine off label. In the anecdotal broscience world, I'd avoid combining EC/ECA ingestion with anything resembling ...


2

For any given fitness level, you can burn more energy the better you can dump the waste heat into the environment. The amount of energy you can burn on the long run is going to by determined by the heat transfer coefficient. Your maximum body temperature, the temperature of the environment, the thermal properties of your clothes, and your body area define a ...


2

I have done some research on internet on my question and I would try to answer my own question, but I will not accept this as an official answers until this gets an appropriate amount of up votes. Tabata work out burns around 12 calorie/min to 16 calorie/min. A common formula involves a 2:1 ratio of work to recovery periods, for example, 30–40 seconds of ...


2

What I am able to understand from your question is that you want to be shredded, and if that is correct then I think your approach is wrong. I will forever be eating a calorie deficit as I cant see myself ever being happy with my body until I'm shredded as (eat about 1500 cals a day) You need to get calories to perform daily activities let alone ...


2

I think this is a case where some strength work on the machines can help your dad build up enough basic strength to support his weight to the point where he can do push-ups. The thing is he is going to have to start a bit slower and build up momentum from there. 60 isn't that old, but if he's completely detrained he will likely fatigue pretty quickly. For ...


2

The reason that you were regurgitating slightly is mostly because of the slow squats. As you exercise, especially with exercises that require tight abdominal muscles, you increase the pressure in the abdomen. Slow squats will do this, especially after an hour of running (which also engages the muscles in the abdominal area). This has the effect of ...


2

BCAAs contain 4 Calories per gram, just like proteins, so they don't likely promote weight loss. Also, BCAAs are used as appetite stimulants in patients on hemodialysis and in cancer patients. Source: Nutrientsreview.com I've also found no quality studies that would show that BCAAs help in muscle gain. The only exercise-related effect of BCAAs seem to be ...



Only top voted, non community-wiki answers of a minimum length are eligible