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

Both my wife and my daughter have exercise induced asthma, and what you are describing sounds like what they deal with. Go to a doctor to determine exactly what the problem you are experiencing truly is. If it does happen to be exercise induced asthma, the doctor will give you an inhaler so that you can use it when your chest begins to tighten up. That ...


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

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

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

"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 ...


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

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

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

Be very cautious. The key chemical of Jack3d was DMAA, which was pulled off of the market when it was marketed as a nasal decongestant due to "headaches, tremors, and increased blood pressure". The chemical structure is similar to amphetamines and. And no, they don't extract it from geraniums. At the level of the compound in geraniums, they'd have to crush a ...


3

Basics: Yes, you do have to burn more calories than you eat to lose weight. This doesn't mean you'll have to do sports until you burn up 1200kcal, as your body burns a certain amount every day anyway. The calories burned this way is your basal metabolic rate (BMR). This would be your total energy expenditure for one day if you just lay around doing ...


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

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. ...


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 think that having at least calculated a few of your baseline TDEE values can be beneficial if you're overweight and have gotten your body "used" to under consuming calories based on something like say, willpower for example. Body weight x 24 is an absurd amount, for me that means my body would require roughly 4200 calories for maintenance. My actual ...


2

There are plenty of formulas for calculating required calories. Some are even based on science. However, since every individual has different requirements based upon lifestyle, etc., I find that the best way to control and monitor calories is to become knowledgeable on serving sizes and food content. So, to answer your first question, I would not use a ...


2

First, congratulations for recognizing that you need to lose weight. You've taken the first step. Second, don't plan to "hit back to gym soon and work hard on the cardio." That doesn't usually work. If you can go for a walk right now, go for a 30 mins walk. If not, perform 10 squats. If possible, do jumping jacks (modify it if you cannot lift yourself) ...


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 ...



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