does anyone add running to there training routine.i lift on mondays and run on thursdays.just started to do this.my running consists of 20-25mins, any longer than this and i think it might hinder my strength training.in my first day of running i did 2km in 20 mins after 3 sessions i am up to 2.5km in 25 mins.i hope to improve on this by running farther in the same time.what do you think. is this the best way to improve cardio fitness.
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running
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 jagmany |
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Posts: 4 ( 7-Jun-08 20:10:49) |
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dblutz10 |
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Posts: 15 ( 7-Jun-08 21:00:45) |
Here are my thoughts on running, for what they are worth. I was caught up in the running craze (not my choice, mainly the US military) because 30 years ago it
was considered the optimum exercise for overall fitness. As years have gone by, however, many baby boomers are now paying for years of pounding the streets
with bad knees, feet, ankles, and more serious problems. Aerobic exercise is necessary-but unless you have to run for a good reason-i.e, required by the job,
sports, etc., i would choose a lower impact form of exercise for the long haul.
Dave L. |
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TEbert |
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Posts: 15 ( 7-Jun-08 21:56:55) |
For a few years, I ran between 20 and 35 miles per week. Then I started mixing in weight training and did both for about a year or two. I finally got
mentally stale with the running and dropped it altogether to focus strictly on the strength training. The next 6 months produced the best gains of my life. I
think the running was holding me back and robbing my body of energy to recover from the strength workouts. When I quit running, I gained about 16 pounds in 6
months, a good portion of it solid muscle. I still do some "cardio" one to two days per week, but it usually consists of brief, fairly intense
intervals on the indoor rower or exercise bike. I rarely spend more than 20 minutes with that type of activity.
So, speaking from personal experience, if you want to mix in running and don't want it to hinder your efforts with the weights, I'd keep it to one or two days per week, keep the duration short and the intensity varied. You don't want to do the "long, slow distance" that the running community advocates. Your body was designed to rest for long periods of time, then experience brief periods of explosive, intense exercise, just like you would experience with weight training or short intervals of rowing, cycling, running, etc. |
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grffn |
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Posts: 461 ( 8-Jun-08 01:17:14) Moderator |
jag 20-30 mins of cardio is fine. Remember tho if you do more(distance) in the same amount of time you are upping the intensity. There is a threshold that if
you cross,you will interfere with your strength training. If strength training is your priority and your not grossly overweight (unhealthy amount of bodyfat).
Then becareful with the cardio. It is important,don't get me wrong, but I see tons of guys tryin to be weightlifters and keepin up alot of cardio
sessions,and it doesn't work. I've seen alot of drug free guys ruin any gains by thinking they have to do a ton of caedio. When your natural (I hope
you are) there is a fine line with the total amount of training you do and getting adequate rest. Diet properly so your cardio sessions are to improve your
heart health and not to burn fat or get "cut". If your trying to get lean by doin tons of cardio you will short circuit your efforts with the
weights. I'm not anti-cardio by any means, but like weight training look to find the minimum that will do the job rather than trying to do as much as you
can.
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jagmany |
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Posts: 4 ( 8-Jun-08 15:50:47) |
i may just fit in the odd session of running insted of sticking to once a week.i am a firefighter and am now in the process of going through interviews and
testing to become a police officer.so cardio plays a role in there physical testing.thanks for the responses.
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TEbert |
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Posts: 15 ( 8-Jun-08 18:15:10) |
As a firefighter / police officer, you might want to check out crossfit. I personally like more of a strength focus than crossfit provides, but their program
is supposed to be pretty good for general physical preparedness.
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grffn |
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Posts: 461 ( 9-Jun-08 01:38:04) Moderator |
jag that test is probably almost entirely cardio. So I would disregard my advice for the time being!!!!LOL. No sense being strong but not doin well in the
cardio if thats what you need to get ahead in life! get in great cardio condition so you breeze thru the tests.
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M BOB WHELAN |
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Posts: 268 ( 9-Jun-08 05:16:00) Administrator |
Jag "Sticking to a once a week" program of cardio is not really "sticking to it". Once a week IS ..."fitting in the ODD session"
already. Once a week is NOT ENOUGH if you are serious about getting results. Period. If you want to run once a week AND do other forms of cardio too, (at least
one or two other days) then you could get fit that way. If you are a firefighter (I was too for 8 years) and may be a police officer, you need to be as fit as
an athlete as you never know what you might have to do. Do you think many athletes train ONCE a week? It is DE-conditioning not training.
Last Edited By: M BOB WHELAN
9-Jun-08 09:06:39.
Edited 2 times.
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keith2237 |
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Posts: 90 ( 9-Jun-08 09:15:02) |
Take a look at the PACE program. Bob posted in this same area. I think the post is titled "The old theories of aerobics are crumbling" I have been
trying it for a few weeks now are really like it. I do it about 3x/week about 20 minutes or less per session.
Keith. |
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J Duggan |
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Posts: 436 ( 9-Jun-08 10:56:25) Moderator |
Jag I can only tell from my experience that for many years I neglected cardio. I was hung up on the ( incorrect ) belief that lifters need not do any form of
cardio for fear that it would detract from strength training. I could not have been more wrong. I started to include cardio in my early thirties, and have
gotten nothing but good results from it- both in my lifting as well as my aerobic capacity. I now do cardio about 3-4 times per week. However, I do not run. I
prefer to use a stairmaster for two main reasons: One, I have flat feet, and running on a flat, hard surface is murder on my feet and ankles. The second
reason, is that, as a fireman, I feel that climbing stairs is more beneficial and more closely resembles what I would likely be called upon to do at a
fire/emergency. I've had numerous occasions at work where I've had to climb anywhere from 10-17 flights of stairs in full gear, and then begin
operating. The stairmaster has conditioned me to be able to do this, and I really believe that the cardio effect has had a positive influence on my general
conditioning. I remember reading one of Bob's columns in Hardgainer where he stressed the importance of cardio, especially as one gets older. I'm 43 (
will be 44 next month) and add to that the fact that their is a history of heart disease on both sides of my family, I think it is a no-brainer for me to
emphasize cardio work as much as strength training.
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M BOB WHELAN |
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Posts: 268 ( 9-Jun-08 11:01:29) Administrator |
Well said Jim. I completely agree.
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tarwxxl |
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Posts: 33 ( 9-Jun-08 17:47:32) |
Jag I was a police officer for 15 years, and in my opinion you need to get into some serious running if you are serious about joining the job. When I did the
fitness test to join up the running element was a 1.5 mile timed run which had to be completed in under 13 minutes I think. You have to be specific about
training for your test, so if it is a 1.5 mile run, train to run it as fast as possible. The bottom line is that criminals don't hop on a crosstrainer to
get away, they don't care how far you can carry a sandbag or push a car or how many times you can flip a 400lb tyre (although these are all excellent
conditioners) THEY RUN AWAY and you have to catch them! Then you have to restrain them, so you better make sure you lift some heavy weights AND practice some
grappling etc. You can be big, strong and fit - just look at some of the professional rugby players nowadays, the smallest weigh upwards of 90kgs and run many
miles each week, the average prop forward weighs in at 115kgs and runs 3-5 miles per game! I weigh 112kg and put in 15-20 miles per week at 41 years old. That
said, if you weren't trying to join the job I would agree that you could choose any form of cardio and train it 3-4 times per week. Good luck!
Cheers mate, Steve. |
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tarwxxl |
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Posts: 33 ( 9-Jun-08 17:55:59) |
Just as an example for you, here's 6' 5" 19 stone 2lbs (268lbs) Andrew Sheridan, he can bench 210 kgs and runs, lots!
http://www.dailymail.co.uk/sport/rugbyunion/article-488190/Whisper-life-bear-pit-suits-Big-Ted.html |
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