I like to bike the Backbay trail from my house to the marina and back is just under 6 miles.
6 miles is nothing on a bike.Right?
Sorry dumb question but I want to get a opinion on how to create a good
workout plan.All I do is bike,kayak and free weights.Not everyday and usually at night.
How much time is acceptable to start out? -20 min 30 min 1 hr etc.
Hi INAT personnely i wouldnt get held up on merely duration, length of workout.
For exercising INTENSITY is king.
A couple of hours slow jog or biking usually wont engender the measurable positive changes (VO2max, reduced fat, increased lean muscle mass etcetc) that a short nasty workout done (say for as little as 4 minutes) done at close to maximal intensity will bring.
Basically going hard and fast taxes the organism much much then going slow for a long time. Its this challenge which the body responds to and adapts most with.
Its mentally much hard to do. But does have the benefit of being brief and VERY efficient.
For instance theres a exercise protocol called tabata which has been proven to give gains for both aerobic and anerobic pathways.
You can gain with tabatas doing any functional movement - be that bodyweight or weighted or even exercise bikes etc...
Essentially tabatas are 4 mins - subdivided into 20 secs intense effort 10 secs rest. Repeated 8 times...
Heres an example of some doing tabatas or a exercise bike -
Heres an example of it applied to bodyweight squats -
If you get around to trying them, it will help having a friend close by afterwards to wave away vultures and other scavengers from your comatose body
Last edited by BugHunt; 09-20-2008 at 11:02 PM.
BugHunt thank you so much.
Those vids were intense.I have heard that before but never tried it.
My mountain bike has a flat all I have is beach crusier
and I like to go at night between 8-12 midnight.Does time of day matter?
I stoped smoking cigs and that has helped.I want to mainly build endurance
and you say just go hard instead of my regular medium pace?
Thanks for any future advise.
"Endurance (also called sufferance) is the ability for humans to exert themselves through aerobic or anaerobic exercise for relatively long periods of time. The definition of 'long' varies according to the type of exertion - minutes for high intensity anaerobic exercise, hours or days for low intensity. Training for endurance can have a negative impact on the ability to exert strength unless an individual also undertakes resistance training to counteract this effect."
Tabata builds both aerobic and anerobic pathways, itll give you endurance, speed and strength. Without any shortfall in strength which a long slow duration aerobic endurance routine would give you.
So id say crossfit or HIIT or tabata style training is right up there for you.
However IF you feel a bit rusty or unfit nothing wrong with biking 6 miles or even walking it! Whatever gets your body back into the habit of movement and off the couch is GREAT
The only workout that counts if one you do! And over the space of your lifespan that you do regularly....
Practise and learn whatever your going to do (biking/pullups/squats/a weighted movement) ALOT first so your body can do it at a high intensity safely and enjoyably.....
Dig up clips or how to do "whatever" WELL first. As ANY exercise done improperly has the potential to damage you - from pushups to walking!
This article might give you some ideas for doing light productive practise and top end strength work -
You can also build up to doing large amounts of work, throughout the day without ANY mental strain or effort using that above protocol....tis a powerful concept!
Then id be tempted to warmup then do a tabata "something" warmdown, stretch a bit go home. Might not take much more then half an hour 20mins.... Do that say 3-4 times in a week. See how you feel after it
You can apply all that too pullups biking, weights, squats, pushups whatever you want or feel you have a weakness in....
For example Squats are a VERY worthy exercise to tabata. So i might dig up say a bunch of CF squat clips - ie stick "crossfit squat" into youtube..... Or DL a clip on Airsquats from there exercise demo page -
Watch it repeatedly...
Practise that like a mofo on a GTG protocol until you have perfect form and can get about 50 good clean reps.
Then get an idea of how hard i should be working -
And bingo away you go
Make sure your resting and eating right....
Hopefully that helps some
Last edited by BugHunt; 09-21-2008 at 01:58 PM.
Never rested in the "down" on my tabata protocall. That really looked like it sucked. I'll have to give it a try.
How many different tabata excercizes should you do for your workout?
Believe me at around round 4-5 youll start cursing the names Bughunt and tabata's ;O)
Remeber to COUNT YOUR REPS, and use a timer (it helps - but by no means is nessecary - if u have a buddy handy).
Adding the dimension of a clock or a rep count and recording your progress is a hugely motivating factor <== just do it and youll see
As i say you can make it the focus the "meat" of your workout - the rest could be a warm up and warm down and stretching......BOOM a highly efficent and productive workout done on 20mins or under.
If you absolutely had to go for your Long slow jog / bike go now.....
And id highly advise using your efforts during the warmup and warmdown to practise some skill work of stuff your trying to learn/perfect........there isnt a move around not matter how basic which you cant improve your form with.....
IF your highly conditioned AND have your nutrition rest and recovery extremely well dialed in - then you might start looking at doing more then one tabata in a day or say doing one in the morning and later one in the evening.
But if you start like that the chances of overtraining and burnout are great - you have been warned!
Last edited by BugHunt; 09-21-2008 at 02:02 PM.
I am a big fan of tabatas. My two favorite are: pull-ups, push-ups, squats, sit-ups (do each full tabata then go to the next exercise) the other is tabata squats followed by tabata rows (on a Concept2 rower). Suck factor high. Great fun.
Might I recommend Tabata's in the pool with some additions poolside (OHS, KB Swings, GHD's, etc,).
Oh, and POSE=win. I feel that with Vibrams and Nike Free you have to work it into your training slowly so you can adapt effeciently.
OHS = is probably my favourite weighted movement...
Pity i still suk at it
Yeah any1 stupidly saying "dive right in" go 10 miles running barefoot needs to be buried outside and stoned by any1 dumb enough who followed there advice...
Your basically retraining your feet from a lifetime of wearing shoes and bad habits to something radically different.
If that doesnt scream take things easy i dont know what does....
Your feet are crammed with 7000+ nerve endings there incredibly sensitive - they were designed that way to aid you during movement. Muffling those nerves under shoes is plain unnatural.
The first few hours of wearing vibrams say was a extremely trippy experience - those nerves have become hyper sensitive trying to "feel" through the soles of your shoes. It takes many hours and miles before there sensitivity "tones" down to a more natural level....
Takes many miles before your feet, ankles and calves are conditioned as well...
FORGET about all the postural changes and strengthening of skin, tendons, ligaments, muscles and bones that takes place...
I didn't feel weird wearing them regularly...
But 6x 400m interval repeats after a couple weeks of walking around / light running with them = metatarsalgia.
Then later, 1 mile sprints = Medial tibial stress syndrome.
I have delicate, feminine shins...
Well you and me are different then. I felt like i was plug into the freaking matrix when i first wore them! The new sensory information coming from my feet was almost overwhelming at first.
OMG pavement warm OMG crack OMG grass wet OMG pebbles OMG mud OMG wetter mud OMG pavement hmmmm --- my feet wouldnt shut up
Tis like you havent walked really until you start too barefoot...
I also went for a cheeky sprint session - 8X footallpitches at 90-95% pace.... I knew it was too early and i would pay a price but once my feet got onto the field i almost spontaneously started running. Pure joy
Surprisingly despite knocking me out for 2 days (my muscles wanted to die), i didnt feel ANY of the usual mechanical pains which wouldve been expected in my ankles, shins or knees from running in plain trainers.
Id still say your couple of weeks of walking about still isnt really enough conditioning compared to almost 19 years stuck in shoes. Ligaments and tendons can take months to grow and condition.
Haste is often best made, cautiously and in small steps.