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7

Hold a stopwatch in your hand, press it at the moment when you start sprinting, stop at the finish line, and then add 0.2-0.25s to simulate a reaction time as in a real start. If you are uncomfortable running with a stopwatch in your hand, then have someone else time you; start timing nce the first foot hits the ground, and at the end add about 0.6s. This ...


5

Can you work out at your workplace / close to it, or do you have to go to a gym ? if so, I suppose the travel time to be taken in the hour ? Do you also need to eat during this hour ? If you do cardio you are going to sweat and need to take a shower, so it's probably not a good idea since you don't have time for that. Strength training doesn't really raise ...


5

Most studies regarding meal timing have provided mixed results. Sometimes not eating before helps, sometimes eating before helps. In short, it's both somewhat individual, and it depends on the work you do. You've listed a number of activities where endurance is important. Any time we are talking about endurance you will have increased energy demands. ...


4

The studies linked in this article found that getting approximately 20g of protein every 3 hours stimulates muscle protein synthesis (MPS) better than getting bigger portions less often and smaller portions more often. On a practical level, while keeping that in mind, just do what works best with your schedule. If eating every 3 hours is disruptive to your ...


4

Concept 2 actually have a page that may help you. Some of the better times are around the 33 -34 minute mark. The page is dynamically generated depending upon criteria you enter. Below I've selected a few men age 19-29 heavyweight (>75Kg) world ranking for Concept 2 Rowing: 1 Eric Murray 29 Cambridge, New Zealand NZL 31:17.2 IND_V D 2 ...


3

Whatever you decide to do should be dependent upon your training goals (eg. Training for a competition or race, etc.). Missing a training day is not the end of the world as long as it does not become a habit. Life happens, and, sometimes it impacts your training. Often, this results in “training guilt” especially if you’re a person that regularly trains. ...


3

Personally, unless you have a known deficiency or need to strengthen them for a specific reason, I would just let your normal training take care of them. They are ancillary muscles for most movements (Which means accessory or helping muscles), and their primary function is to stabilize/rotate the upper arm, mostly by keeping the head of the humerus in place ...


2

Personally I sprint the last 100m. During the race, I run at the pace I'm comfortable with. When the race is in the last third, I try to keep up and run faster than an opponent running at my pace because beating him would mean an increase in my PR. However the big picture is there is no one else to race with but yourself.


2

While some studies have been done on peak athlete performance depending on the time of day - I have yet to see a study that would prove any significant difference between exercising in the morning or in the afternoon/evening - if that's what you're asking. :) So for what it's worth - I can only answer your question from a psychological perspective...and ...


2

I'll just answer this from my own experience. For my job I often have to leave for a few days and can't access any strength training facilities. Worse (or better?) my job is physically demanding so I come back to town and I'm pretty beat up, sleep deprived, and didn't eat so well. It's a real drag because I can't maintain the progressive strength training ...


2

It's a bit difficult to give you a time to aim for if you are alternating between 500 hard / 500 easy. Work up to sustaining consistent effort over 10,000m on a setting 4 (good for giving you a reasonable feeling of what rowing actually is) and with your background anything under 40mins is solid. When my team train we target 1:40min/500m hard then 2:00min/...


2

Simple answer. If you do the same number of reps with the same tempo , yes it will be similarly effective If you are not measuring time with a stop watch but with the reps , then the time under tension is reps * time taken for each rep , where time taken for each rep is the tempo. If you don't have a timer either stay at a constant tempo or just count ...


2

TLDR: Do heavy compound exercises combined with relatively high rep isolation exercises while on a high protein diet. I would suggest doing heavy compound movements like deadlifting, squatting and bench pressing. Preferably doing sets of no more than 5 reps. You can even build up to 1-3 reps on extra heavy sets. Add isolation exercises to each muscle group ...


1

2 - BCAA will definitely brake your fast, as it actually has calories and Leucine (the main bcaa aminoacid) is highly insulinogenic so you will have insuline response to that.


1

I found a meta analysis that studies this exact question. The conclusion: "When comparing studies that investigated training muscle groups between 1 to 3 days per week on a volume-equated basis, the current body of evidence indicates that frequencies of training twice a week promote superior hypertrophic outcomes to once a week. It can therefore be ...


1

You might want to take a look at my answer from a couple of weeks ago: Ideal BMI / Body & Vicelar fat for my body measurements To recap in my opinion you need to find something where you have fun and do that regularly a few times a week. And imho there is no need for a strict "diet" because if you change your livestyle to a more healthy one with less ...


1

The articles are probably based on variations of Tabata style training, a form of HIIT, which has been studied and does indeed show better overall improvements in both aerobic and anaerobic capacities. http://www.ncbi.nlm.nih.gov/pubmed/8897392 High intensity interval training (HIIT) is based on short periods of maximum effort, usually 30 seconds to 1 ...


1

I would increase the amount of exercise BEFORE the trip, since you know have a slot for recovery. Whatever workout you would do at the time of the trip, do it before instead, together with whatever you would do otherwise.


1

You should get a Timex Ironman watch: Switch to the Chronometer (a fancy word for stopwatch) by pressing Mode. Start the stopwatch by pressing Start/Split, and stop it by pressing Stop/Reset. Reset the timer by pressing and holding Reset. When the clock is running, you can press Start/Split to record a lap. For 10 seconds after you press Start/Split, your ...


1

I have two options for Android: https://play.google.com/store/apps/details?id=uk.co.dedmondson.timer.classiclite https://play.google.com/store/apps/details?id=com.zabamobile.sportstimerfree Both time resets after each lap as well of showing your total time.


1

Asked a similar question a few months back, about how accurate GPS based devices were for measuring the distance run on a track, was deleted as off topic. Anyway I had a search and play, appears a few bodies had already composed a few tables giving the found accuracy for various devices e.g GPS Accuracy of Garmin, Polar, and other Running Watches This lead ...


1

Himanshu, First, congratulations on taking your health and fitness seriously. Taking the time to exercise is a big deal and I hope you make it a long term goal. Many experts recommend morning exercises as the best, especially before breakfast. Personally though, I don't believe that the time of the day matters. What matters is the consistency and ...


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