Hot answers tagged

25

Although swimming alone in the middle of Lake Michigan sounds wonderful and has its benefits to you, swimming alone has life altering/ending risks. The chances may be minimal that something dangerous could happen, but see my story below for an example that bad things can happen. If something did happen you don't seem to have left yourself any communication ...


23

The goal here is not weight loss. You can lose weight by chopping an arm off or donating a kidney. What you want is to be healthier, look better, and lose fat. The term for this is body recomposition, that is, changing out body to be composed of more muscle and less fat. You can't out-gym a bad diet "You can't outrun a bad diet", the old saying goes, which ...


23

Starting Strength Because it's the best introduction to the most productive yet neglected aspect of fitness: strength. Bring up weights to most people, and they think of machines and curls and bodybuilding. Starting Strength lays out a cogent alternative, closer to many people's goals. Many people still think of "fitness" as synonymous with "cardio" or ...


19

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. ...


15

In a sense, yes it does. It's not a permanent increase, you simply keep on burning more calories than your resting rate until your body returns to baseline. The type of exercise (the shorter, higher intensity workouts are better) also influences how long this occurs. In this study : http://www.mendeley.com/research/postexercise-energy-expenditure-response-...


13

Most people have misconceptions what 'tone', what it is, and how to achieve it. Being toned is a combination of two things - having muscle mass, and having a low enough amount of body fat to show the definition between the aforementioned muscles. A six pack is simply satisfying these conditions in a specific area - the stomach. Lifting If you're 6'1 152, ...


12

This Scientific American article may help. It basically states that the improvements in cardio-respiratory function from exercise are due to the efficiency of the cardiac component rather than lung function: Improvement in cardio-respiratory function does not result from changes in the lung's ability to expand, however. In general regular exercise does ...


12

I want to mention that I am in no way opposed to Starting Strength. As Dave mentioned, it has a lot of useful tips for beginners. In that it stresses form and core movements it should be commended. However it is highly regarded because there is a press and advertising behind it. They are smart even down to the name... Starting Strength. Meaning no ...


11

This is a complex question, and no one has the complete answer, but a recent study compared the metabolic rate of a hunter gatherer culture still in existence with the metabolism of sedentary westerners and found that "daily energy expenditure of traditional Hadza foragers was no different than that of Westerners". Similarly, a study found that the ...


11

The answer is going to be pretty much the same for all three sports, in that you need to do a fitness/threshold test, and then use that to compute training paces. For swimming, I recommend the 3x300. Warm up completely, then you swim 3 different 300 meter swims, with :30 seconds rest in between. You want to try to keep them as close in time as possible, ...


11

I've used this illustration in a previous answer, and it really does a good job of demonstrating the idea: The things we care about on the illustration (in relation to your question) are the sarcoplasm and the myofibril. The myofibril is the part of the muscle that actually does the contraction, where the sarcoplasm is the part of the muscle that stores ...


11

I believe this is dehydration and/or exhaustion. There are multiple message boards and online forums where people conclude this. Here is just one example I too have experienced this MULTIPLE times, usually after extremely hard workouts or prolonged endurance events. I've done multiple 24-hour ski races where I never stop during the 24-hours. I end up ...


11

You want to look muscled without being big. The good news is, it's hard to get too many muscles. The solution is to lift a little and get your body fat down. "Toned" The word "toned" means different things to different people. It's not a technical term, like "strong" or "powerful" or even "big". Most people use "toned" to communicate their desire to look ...


11

I've done a lot of offshore sailing and sometimes you'll get totally becalmed. Hot muggy conditions and the water is so flat you can literally shave in the reflection. It's hard not to jump in with conditions like that. Soap up, jump in, swim around the boat a few times, etc. A very famous and accomplished sailor named Bernard Moitessier would (solo) have ...


10

In the book The Science of Yoga, William Broad discusses this in detail. My summary: for measures of cardiovascular fitness, Yoga is inferior to aerobic exercise. Indeed a small study of Yoga instructors (who do enormous amounts of yoga) found them to be roughly equivalent in measures of cardiovascular health (VO2 Max, etc) to someone who jogs 3-4 hours ...


10

For general fitness and endurance, 25 minutes, six days a week would be better. The best advice I've ever seen for running is: Run. Run lots. Mostly slow, sometimes fast. One of the best programs I've seen for running comes from a triathlon and cross country coach that I've talked with a few times, and it's 3:2:1. Say your longest run is 30 minutes. You ...


10

One work-out routine for high-intensity is "Tabata", see this search on this site: Search:tabata and this question: What is tabata? How effective is it? Answering your question, you would do 20 seconds of burpees, rest for 10 seconds and repeat this for e.g. 8 times. That would take you about 4 minutes. The more fit you are, you can add more sets. ...


10

At the novice stages, all activities can improve general fitness. As one progresses, however, all attributes improve in more activity-specific ways. This is less true of attributes like strength and more true of attributes like cardio. We have a general cardiovascular capability, which can be measured by activities we are not accustomed to or by VO2MAX. But ...


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 ...


9

I've heard/read here and elsewhere that I shouldn't be doing cardio if my ultimate goal is to gain weight. Some limited cardio can be good while weight training. Cardio helps with increasing O2 circulation, strengthens your heart, and increases endurance. However, what cardio doesn't do much of is put stress on your muscles to initiate growth. Running 5 ...


9

Not sure why this is getting downvoted, but there is no surefire, fast, "urgent" way to get healthy. There are no shortcuts to becoming healthy or fit. Thinking otherwise is dangerous. This is also a very difficult question to answer, because it's vague. But the bottom line is, eat healthy, and become more active. Learn more about healthy nutrition from ...


9

The body uses two different energy systems to fuel the body’s activity or exercise. Anaerobic - First the body uses the anaerobic system which has energy ready to go as soon as you start to use your muscles. Anaerobic means without oxygen. Aerobic - The second energy system, the aerobic system, kicks in when your short term, initial energy from the ...


8

I doubt that this poses a problem. As long as there is at least some exchange of air naturally occurring - doors don't close airtight under normal circumstances - there will be enough circulation. As you're running you're causing even more circulation, the heat from your body and the air you breath out will add to that; Of course not enough to cause a storm ...


8

If you're trying to lose weight my suggestion is to focus on your diet. Focus on eating less calories than you are expending and you will lose weight. Exercise is great for your health but will do little (relative to dieting) for your weight. Since you're just starting to exercise I suggest not trying to do too much too soon as it may result in injury and ...


8

Until elevators and steel girder construction around the turn of the 19th century, the tallest buildings were usually five stories. People worked in those fifth stories for years. Also, plenty of jobs have people walking up and down hills all day for decades, starting as small children. It's actually sort of sad that people consider eight flights of steps ...


8

Your question is pretty subjective, because nobody can tell you how much to run, or whether or not you'll even enjoy it as a regular activity. Same with diet and time of day, that's all personal and you'll have to determine it for yourself. The first item that I would stress (Other than your already recognized need to quit smoking), is that given your ...


8

Sitting becomes a problem when it translates into a pattern of (sedentary) behavior that often results in a lack of regular exercise. More to the point, most of the studies define sitting as a prolonged behavior with little to no movement (eg. Watching tv, working at a desk, etc.). And, to confuse things more, a relatively new study suggests that sitting ...


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