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7

What not to do First off, if you're doing situps on the floor, stop it immediately. Floor situps are harmful for your back, and provide little to no effect in terms of abdominal muscle growth. While pushups are more beneficial, I have to start by saying that 5 minutes isn't enough time to do any work from which to enjoy physical benefits. It might serve as ...


4

Most of my answer is already contained in this answer, although the questions are not really duplicates. A couple things that I will reiterate: The biggest mistake that the vast majority of runners make is going too hard on their easy days, and not hard enough on their hard days. Speedwork is the icing on the cake, make sure you bake the cake first (i.e., ...


4

Both steady state and HIIT workouts (among others) are useful for running fitness. Each type of effort has its own purpose. HIIT stands for High Intensity Interval Training. HIIT methods are usually 10 - 60 seconds of very intense effort. In the running world, this is speedwork. While speedwork is important, it's only one part of getting to a high level of ...


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I train for cycling time trials, ranging from 10 mile sprints to 12 hr endurance races. I train on Heart rate and power meters, so I know accurately when I've upped my endurance/fitness. I find if I have a training session, whether that be Turbo or out on the road and I've exceeded a burn of 3000 cals then that following night (without fail) I will suffer ...


3

The workouts in Crossfit gyms tend to be rather generalized. They pride themselves on not being an ace in anyone thing, but being a jack in several. The reality is that some things, like a snatch, you really don't want to do unless you're an ace. To perform Olympic lifting, and even something as relatively straight forward as a deadlift requires technique ...


3

Trying to maintain 80% max HR for 30 minutes is probably going too far - you usually won't reach that unless you're doing something fairly intense. That said, it will be fairly hard to do something "unhealthy" unless you have a heart condition, or try biking for way too long (2+ hrs) without having built up endurance first. Resting and Max heart rate values ...


2

Looks like you don't have the strength to handle that weight. Most likely a better way to go about it would be starting with a basic strength program until your muscles are strong enough to deal with the load. Things like heavy squats and deadlifts (starting strength type of program), combined with unloaded running and uphill sprints. If you have access to ...


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First off, on a hilly ride, the time saved from being lighter is roughly proportional to your weight + bike weight. Assuming your bike weighs 8 kg, that puts your total weight at 95 kg. Cutting 5 kg saves you only about 5% of your time. The effect will be less for the run. If you want to lose some of your muscle, you're in luck; there's nothing like ...


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There are more explanations than this one, but one is what type of muscle fibre you strengthen. Muscle fibre type 1 are slow, weak but have high stamina, type 2 have low stamina but are stronger and faster. This is why some people are born to be sprinters while some are born to run long distances. If you do many reps, your type 2 fibres will tire and the ...


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If you have access to a track that is the best place to increase your speed. Since you are mainly interested in quick bursts of speed you should concentrate on doing repeats and intervals. You could start with 100m repeats and even ladders where you do 2x100m, 1x200m, 1x400, 1x200, 2x100. You should do a 30 second recovery between each set. The next ...


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Start by having a read of: "101 Evaluation Tests", this should give you an idea of what tests are out there, as well as offering a few tables to rate your self. But I'd suggest you look at the YMCA battery, as well as estimating your current VO2max value, and comparing the value with any of the cohort specific tables out there. Alternatively the Army / Navy ...


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Getting to 100 push ups I don't believe that lighter weights will help you achieve your 100 push up goals; here's a good program that can increase your numbers. There are also certain exercises that might increase your push up endurance; essentially, performing more reps of tricep-based and shoulder-based exercises (dips, pull ups, bench press of a weight ...


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I second on Tabata protocol , note however , that the (very good) endurance increase is subject to 2 issues: 1) you should be pretty fit to doing tabata 2) the gains will stall after 3 weeks (or something like that), so you could expect 6 to 12 good training sessions , that will do you good. after that you will gain nothing.


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If all you have is 5 minutes and your goal is physical endurance, High Intensity Interval Training exercises are strongly recommended. Cardio exercises are very good for the heart and when performed with high intensity periodically, they build physical endurance. Also, by nature of HIIT, they are supposed to be performed in a relatively short period. ...


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I was in the Marine Corps and I used to run 3 miles with 50lb sandbag in my ruck. I would NOT recommend doing this, your chances of injury are great. If you're not in the military already, I would encourage you that you do not need to learn to RUN with a pack. You'll go to boot camp and you'll do very little running with a pack on. You will do lots of ...



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