FredrikD
  • Member for 9 years, 6 months
  • Last seen more than a week ago
Is there an optimum for swimming stroke rate?
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13 votes

The world record holder on 1500m is Sun Yang, an analysis of his stroke per length and stroke rate can be found at Sun Yang. His stroke rate (or frequency) is 0.96 (almost a stroke per second) and his ...

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What is the best way of getting into open water swimming?
10 votes

I faced the same challenge about 2 1/2 years ago. That is, no swimming background but wanted to try open water swimming. Based on my own trial and error path, I would recommend the following: ...

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How many Burpees do I have to do per day to lose a lot of fat fast?
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10 votes

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 ...

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Will weight gain improve performance in competitive swimming?
9 votes

Speculating on performance in sports based on physical attributes is always difficult, there are always exceptions to whatever rule you find. My answer to your questions is split into two parts: 1) ...

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How do I overcome fear of open water swimming?
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6 votes

The switch from the pool to the lake/ocean can be challenging. Google on "overcome fear of open water swimming" or "panic attack triathlete water" and you will find that you are not alone. There are ...

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Is sleep necessary for recovery?
5 votes

Yes, there is a difference. For example, in the this lecture, sleep scientist Jessica Payne from University of Notre Dame talks about the importance of sleep in the context of fitness (not only ...

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Best information to keep in a exercise journal and how to keep it
5 votes

The "notebook & pen" is great from a "in use" perspective. As John says, the notebook or - as I prefer - index cards do better in the gym than smartphone/tablets. Both for the training program ...

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Best home gym to replace going to the gym
4 votes

Given your context (child, disabilities, beginner), I would aim for kettlebell(s) combined with focused, timeboxed workout routines, e.g. tabatas A kettlebell is simple, robust and can be used for a ...

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How to structure a high intensity interval training (HIIT) program?
4 votes

Besides the answer from Moses, I would like to add: Ratio of work to rest. The 2:1 isn't typical for all sorts of HIIT. The Wikipedia article in the source also mentions the "Little method" where ...

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Workout plan for a lazy person
4 votes

Choosing a "train - no pain" path is interesting. The question has two parts: A. Tips on advancing the workout B. Studies on pleasureable and painless workouts. A. A general tip on advancing the ...

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Should you workout abs every day or include rest days like other body parts?
4 votes

The muscles in the core are the same as other muscles in the body, i.e. to be stronger, they need rest. To have visible abs is more a question of body fat %, not strength. My own experience of ...

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Sore stomach muscles from push-ups
4 votes

I did the 100 pushups last summer and I had the same experience as you describe in your question. I continued with the plan and didn't add any extra exercises for the abs. After a few weeks, the ...

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What is a good early morning stretch routine?
4 votes

I try do 5-6 straight forward yoga "sun salutations" every morning. The purpose is to get myself started, not to be - as you said - the main source of exercise. For me, this takes about 5-7 minutes. ...

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Long overtraining - What is the solution and how much time is needed to recover?
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3 votes

In general, the best indicator that you can return to practice is that you feel more positive about it. However, since you have been "addicted", you should be suspicious of your feelings and have some ...

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Proper sleeping time after tough workouts?
3 votes

In general, the people who live the longest, sleep six to seven hours per night see Wikipedia: Sleep. So how does sleep and exercise relate to each other? Ligtht physcial exercise seems to favor ...

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What precautions to take when running in wintertime?
3 votes

Besides the excellent advice in the other responses, I would like to add some points: First, only run when it is cold if you really have to, for example, Sunday January 13th, in Stockholm it was -9 ...

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What should I look for in a jump rope?
3 votes

Rope jumping is a great coordination and conditioning exercise. Here is my take at your parameters (based on countless hours of it..) Material. As light and thin as possible, that is nylon or leather....

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Fitness/Strength Program for return to sport
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3 votes

If you have been away for a long period from a team sport, you should try to practise as similar to the sport as possible. Your situational awareness will not be as it was 7 years ago. So the first ...

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Deadlifting yesterday gave me pain in my lats. What is the proper posture for deadlifting to avoid this?
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3 votes

Technique is important for the deadlift. My personal experience is that it is too easy to add weights and once you get above your body weight, small errors increase the chance of back injuries. For ...

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Training for the 40 yard dash
3 votes

Besides plyometric and dragging, I would also work on reaction speed exercises. For example, lay on the ground, wait for a signal, get up and sprint shorter distances. The reason is that your goal is ...

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Slight panic when weightlifting?
3 votes

I think you should listen to your panic signals. If your only are three months into the program, what is the hurry? A serious injury will reduce whatever training effect your are aiming for much more ...

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Resuming workouts after 2 months. Any beginner workout suggestions?
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3 votes

My own rule of thumb for strength training is to start 2 months earlier - that is, in your example, the break period - in the workout routines and to proceed from there with a 1-2 week reboot period. ...

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How to have short work outs per day to compensate 1 day gym
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2 votes

Given your current training schedule, your basic load of low intensity training is in the recommended range of 2-3 hours (120 to 180 minutes, see e.g. CDC recommendation) per week. Assuming that the ...

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Resume training for a marathon after forced break, one month left, recommend a plan
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2 votes

Given the risk of getting caught in the race & shutting down pain signals from your body -> worse injuries, I would skip the race. For example, see this article. Even if it is a bit old (1992), ...

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How to optimize effort?
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2 votes

The question is relevant since it is easy to be "off" in terms of effort, both to practice too easy and practicing too hard. I have not found any research on this but I think it is quite clear from ...

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Which are examples of "higher intensity cardio"?
2 votes

Besides Dave Liepmans answer, I would like to add: High intensity cardio is when your physcial exercise is so hard that oxygen isn't sufficient for the energy demands, that is, you create an oxygen ...

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How to incorporate Nuad Thai massages into the training schedule?
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2 votes

Searching for "massage flexibility" on Google scholar shows a large numbers of results. An overview of the result is that: Massage in general seems to be as good as stretching for flexibility and ...

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How can I improve my reaction speed and timing for martial arts?
2 votes

Given that you seem to be very experienced in the field, i.e. know all the technical aspects of the situations back and forth, and assuming that you are fit, it might make sense to focus on meditation....

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Insanity workout - first day failed diet - should I restart or not?
2 votes

My advice would be to continue. If you have a normal life with all sorts of commitments, you your are bound to miss work-outs and not follow all dietary advice during the 60 days that the program ...

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How to follow up TRX suspension training workout?
2 votes

Given your priorities (avoiding injuries as no 1) and your current work out plan, I would go for the yoga routine. Done in the right way, it will give additional awarness of your body that will help ...

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