cardio general /cg/

>>42543724
I'm trying to get into more of a routine. I run 2 miles a day, well more like run a mile and then kinda jog/walk the rest. I've only been doing this for a few weeks, but I like it so far.

>>42543748
i may not be a physical expert or like trainer or nothin but i play soccer at a pretty high level and the worst part about sprints is the jog back to the line.

the advice i can give is to replace all of the walking with jogging, no matter how slow. even a walk with a hop. you'll really feel it and it keeps the tempo high. so run, do what you gotta do till you can't anymore, then slow it down to a jog, then run some more shit like that. easier said than done, but try it out next time :)

>>42543834
Thanks man, I'll try that tomorrow! I hate cardio, but gotta do it.

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i can see cardio must not be a popular topic here lol

>>42543724
what are /cg/'s thoughts on rowing?
will rowing alongside a routine like Greyskull work well to at least become ottermode?

>>42544070
rowing can be pretty intense. took me a second to consider cause the first thing that pops into my mind when i think cardio isn't rowing, but if you've ever watched professional rowing, wew lad those dudes go fucking hard.

also had to google what greyskull was. you do this on the regular??

>>42544179
been lurking for a few months on /fit/, my brother noticed and gave me his old set of dumbbells and his old barbell/plates, Greyskull seems to pop up on here from time to time with good reviews
to answer your actual question, going to start Greyskull tomorrow, alll I did today was practice form with just the bar.

Keep my heart beat 160-185 for 20-40 minutes most days

>>42543724
>>your cardio routine
Jog until my side starts to ache then chang my music mid jog to a fast song with little lead up and sprint until I'm gassed. I also go for a walk before bed.
>>give other anons advice
Ice you shins, always piss and shit before going out even if you have to force it
>>cardio questions and answers
What are you running from?
>>how to make your routine as effective as possible
Listen to sports anime osts

>>42544248
breh i wish u good luck in your lifting endeavors. i need to get back into it but keep using the 5 day a week practice as an excuse not to

>>42544341
this sounds great. how's it working for you?

>>42544389
what is osts

>>42544468
greyskull anon here
OSTs=Original SoundTracks I believe
thanks for the good words

>>your cardio routine
Swimming 3-4 times per week. Will post today's workout if anyone is interested
>>give other anons advice
Find a form of cardio you actually enjoy or it will be torture and you won't stick with it
>>cardio questions and answers
Is fasted cardio a meme?
>>how to make your routine as effective as possible
If you're wanting to swim for cardio you must learn good technique/form or you'll be gassed after a few laps and it will be anaerobic

Ok so, i want to start walking long distances instead of running for the sake of my knees (230lbs) I do not know how to swim and i don't have enough money for a bike, plus walking is just so easy, i literally just open my frontdoor.

Give it to me straight, what would be a decent distant to walk everyday? i'm currently doing 5 miles in around an hour or so. is that ok or should i walk more.

>>42544702
5mph is probably jogging or your numbers are wrong.

I do 25 mins of cardio 4 times a week.

Just medium intensity stationary bike for the entire duration. I sometimes do 40 minutes when I'm on a cut.

The secret is to watch anime while biking. I listen to ebooks when I have to bike in meatspace, but I usually just walk to work.

I want to run but every time I do I get a killer side stitch, doesn't matter when i breath or where I lean, it's always there.

Don't know what to do desu.

Had to pick up swimming because stress fractures all up my left shin. My only regret is not doing it sooner, it’s actually pretty fun. How is it so much more taxing though, I can run a half marathon but can barely swim half a kilometer

>>42543724
I like to ride 22 miles or more daily (in about an hour + 40mins or so) weather permitting... up to about 50 a day on the weekends..
Usually do close to 200 miles a week

Changed my life
332lbs to 227ish

>>42544902
Run slower

>>42544702
Take a swim lesson, if you know how to float you can get the basics of freestyle in an hour. You will be pretty inefficient for a while though. Also, 5 miles in an hour is faster than walking, that’s a 12 minute mile.

>>42543724
Trying to drop my mile and a half run time, so I usually do either 400m or 800m repeats twice a week, quick 5k once a week and then one longish run cross country about 5 miles once a week as well, and the occasional few miles in minimalist shoes to work on my form and thrash my calves.

>>42544662
post todays workout, very interested

>>42544843
what anime do you watch?

>>42544902
you mean like a cramp?

>>42545019
>what anime do you watch?

I fell behind pretty hard so I'm watching Fall 2016 right now, basically anything that seems interesting from the season.

I'm watching Fune wo Amu right now, but it's not that great.

>>42544843
I thought 30 minutes was the minimum for heart health benefits

>>42544702

Are your knees actually bad or are you just listening to the memes?

I run almost every day and I started at 264 (220 now). My knees feel better running than they do bent at work all day. I usually do 3-5 miles at a 7:30-8:30 per mile pace.

>>42545035
Implying I do this shit for heart health.

Also I walk to work which is 10 mins there, I walk back, another 10 mins. And I go out to eat half the days, and I usually just walk there as well.

>>42544702
That's more then enough.
Good on you.
Just up the frequency and bobs your uncle.

>>42545035
Maybe at light intensity. I usually do 20 mins at uncomfortable pace and my heart rate has dropped to the low 50s and bp is super low as well.

>>42544925
I think it's because water is 1000 times more dense than air

>>42545019
>>42544662
Today's swim workout
>400 freestyle warmup
>4 x 50 IM order @1:00
>4 x 50 freestyle build @1:00
Repeat both sets of 50s
>300 breastroke kick
Medley Mayhem
>4 x 25 medley order @ :30
>1 x 100 IM @ 2:00
>4 x 50 medley order @1:00
>1 x 200 IM @ 4:00
>4 x 100 medley order
>1 x 400 IM @ 8:00
>1 x timed 200 IM
>5 minutes rest
>1 x timed 400 IM
I havent been able to do the final 400 IM of this set yet. It's a killer

>>42543724
i jump rope for 20-25 min after each training session. freestyling if real fun and makes the cardio workout actually enjoyable.

>>42545231
Could you clarify your formatting? Like what's the difference between 1x100 IM and a 2x200? Also what are the @?

used to run two miles on the gym equipment, started running three miles around and beyond campus

I'm still not certain what cardio accomplishes though. Yeah it's healthy but why would I do it if 90% of cutting requires food choice and the other 10% should be done weightlifting?

Not like I can back out, I've committed to other people. And it's gonna get in the way of my weights schedule. Frig.

>>42543724
I really do want to run, but my knees have been absolutely ruined from years of pounding the pavement at 300+ pounds and old football injuries. I had this sprinting workout that I would do every night

So I power walk and do full body tabata workouts and occasionally do burpees.

A favorite of mine is doing a five minute warm up then doing

20 squats
10 pushups
5 chinups
30 seconds rest
nonstop for 15-20 minutes.
Completely kicks my ass.

Currently on a stationary bike.

How good is it? I have asthma and am skinny fat, get winded easy.

I'm losing weight. I walked 43k steps (about 20km, roughly) and my legs were sore for a few days after.

Could i get them used to that kind of distance if I keep it up fairly regularly? I usually walk 15-20k steps a day.

>>42545077
I do a similar cardio routine on top of lifting. Since you started have you been getting frequent light headedness or fainting? I think it could be related to the low bp.

>>42545311
Very. As long as you are consistent and find yourself breathing heavy and your heart rate is slightly elevated.
If you don't want to do that you can just paddle on it for an hour and still burn some calories and get a fit doing that as well

>>42545314
Yes, but you're going to have to get used to your legs getting sore for a while.
But if you're feeling it in your knees or ankles or joints then you might have to half that and slowly build up to that 20km distance.

>>42545311
What do you mean by good? Its a bike so you can work hard enough to puke and give yourself a heart attack or slow enough to go literally all day.

Personally I hate stationary bikes with a passion, when I'm on one all I can think about is how I could be outside riding a real bike feeling the wind in my hair and going where ever I want.

I'm walking at a quick pace 3.5 miles in about an hour with varying inclines.
Trying to lose more weight, can't really run, but I just can't keep up a jog.
Currently 278lbs, but I have lost around 40 lbs in total over the course of dieting and moving around more.

>>42545376
40 is good, keep it up
Try running though, go out of your comfort zone if even for a little

>>42545391
The fuck are you doing?
They weight 278 pounds and are obviously out of fucking shape.
They shouldn't even consider running unti they've lost a lot more.

Currently wrapping up week 8 of britishcycling's foundation plan. Really enjoying the progress I'm making. Previously I would just ride how ever I felt like with a long-ish ride once a week but with no real structure. The training plan and especially my heart rate monitor make for effective training. Got a threshold test coming up next week and I'm hyped as fuck and ready to crush it.

What kind of progress should I be looking for? Changes in Lactate Threshold Heart Rate? Changes in speed or distance covered? I'm guessing my perceived exertion should remain about the same, or should I be pushing myself slightly harder than I think I can maintain?

>>42545376
Have access to a bike or a pool or an erg? Cycling/swimming/rowing are all great forms of cardio with little to no impact on your joints. Bonus points if you choose swimming in the form of added buoyancy. I personally enjoy cycling because it gets me outside and exploring the area.

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arthritic knee 190lbs at 5'6''
how fast should i put on the treadmill or should i just use the stationary bike to lose weight?

>>42545483
Either way doesn't matter start where your are comfortable and raise the limit as you feel more confident.

>>42545480
Nope, I have nothing and too poor for a gym currently.

>>42545391
I have done sprinting for about 30 seconds or as long as I can go.
I'm 6'5" and running with this weight does hurt my knees after a bit.
Hoping to at least get down to 250 and jog consistently and then get to running.

>>42545336

Yup. It's from your BP being so much lower than your body was used to. I get it every time I stand up quickly now. I'm sure it will fade over time as you adapt.

Friendly reminder that if your knees hurt after 30 minutes of running and you aren't morbidly obese you probably have shitty running form. Try to land on the balls of your feet so that your ankles can share the impact with your knees. If you land on your heels, the entire impact goes through your knees

>>42543724

>10 miles bike
>15m break
>10 miles bike

Alternate with 1 mile running, 1 mile walking, 1 mile running, every other day. I wish my apartment complex had a legit pool, instead of a small relax and tan kind of a pool. I want to swim as well, but don't want to pay an extra 400 every 6 months for pool access.

>>42543724
Jump rope is the only cardio that I can do more than 5 minutes.

OP here.

ty for populating my thread anons :^)

>>42545859
ay at least you're doing something. 5 minutes more than those on the couch, but try to upgrade a little more each day at least.

>>42545845
no lakes in your area? within like 10 miles?

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Cardio kills gains if you're an ecto.
I run once a week for 20 mins otherwise ill turn Auschwitz mode.

Wish women evolved to be attracted to runner physiques, my life would be so much easier.

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>>42543724

I do 6-10 minutes of HIIT every day, after lifting. Once I started, the last body fat I was trying to drop just melted off.

>>42546262
HIIT is a meme

>>42546262
sick dude that's what i like to hear. who's that in the pic? a girlfriend?

also wtf is HIIT

>>42546308
literally no

>>42546312
High-Intensity Interval Training. Going harder for shorter periods of time gives you a sick after burn that burns calories after you finish exercising. also some studies have shown that it can increase basal testosterone levels for 24 - 48hrs post workout.

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>>42546308

Do you what you want, guy, but it has worked wonders for me.

>>42546312

Eh, the pic is just a random beach pic. Some people will give it shit or call it a meme, like that guy, but HIIT is high intensity interval training. Alternating between times of maximum exertion and rest periods. Many submit that it is both a better exercise for the heart and more efficient fat burner.

I used to do it on the treadmill, but my knees aren't the best, so I've switched mainly to the stair master. 30 seconds of barely moving, stepping very slowly, then 30 seconds of taking two-step strides as quickly as I can. Repeat for 6-10 minutes.

It has been way better than hitting the rowing machine or treadmill for 30 minutes.

About 5-6 miles on my bike 4-5 times a week and I try to to a 20-30 mile trail once every week or so. I got sick of the elliptical shit real quick but the bike is great. This is all just to lose weight though. I may start running when I get to a certain point.

>>42546380
Different anon here, I'm glad to hear that it feels like such a short time is still a good workout.

I don't think I could do HIIT for long, but six minutes sounds like a decent start.

>>42543724
I do, 20min sprint intervals mon & wed, 45min cycle intervals tue& thurs, after my weight sessions. my cycles are pretty chill. If I had to give any advice with adding any type of exercise is to build gradually and prioritise long term maintenance and sustainability over short term intensity (the same can be said for diets). But hey, whatever gets you to the gym I reckon.

there's always that old saying; If they could put the benefits of regular cardio into a drink it'd be worth more than oil.

>>42546415

Yeah, I'd say if you're able to do HIIT for 6 minutes with ease, it probably isn't intense enough. Thats the great thing about the different machines, as you are able to handle more cardio exertion, you can just keep adjusting the speed/resistance level up to where you are always exhausting yourself around 6-8 minutes. Its short, its intense, and the pounds drop off in weeks.

>>42546415
even 10min speed intervals 2-3 times a week, i.e. 1 min on 1min off. is a pretty time effective way to build cardio fitness quickly. it's pretty good for people who aren't naturally good at running as well as there is less impact on the joints for a HIIT sesh than a 30min jog.

>>42545923

There's one near, but snapping turtles and shit in it. I want my fingers and goes and penis intact.

>>42545051
That's very impressive. You should try seeing how fast you can run a mile, and do so again every 2 weeks too see if you can PR.

doesn't entirely fit the thread but nowhere else to ask and i didn't want to make a whole new thread.

anyone else's heart rate really fucked? i'm really unfit - not overweight, but sedentary and never exercise - and when resting it's between 40-50. when i do exercise - again, never do it, but i figured i'd really work up a sweat to see how high my bpm would get - and even then, dripping with sweat, it was just 85. anyone with a similar condition? should i be worried?

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>>42543724
2x tabata sessions. You can be done in 10-15 mins. It's quick, increases calories burned after your workout and you feel satisfied after you're done. You may want to build up first if you haven't done much cardio. I normally do one cycle on the elliptical and one on the bike

>hiit routine for me
>warm up, slowly gaining speed for 2 minutes
>go until 10 minutes, alternating 6.5km/h and 12k/h, 30 seconds each
>rest 2 minutes, walking 6.5
>run 4 minutes at 6.5 and 13 (alternating 30 seconds)
>16 minutes now
>start running a minute and a minute rest at 14km/h
>do 5 minute "cooldown" at steep incline, fast walking at 7 km/h

Thoughts??

>>42544070
rowing can be good if you learn to have good technique. the best thing for baseline fitness are long steady state sessions. Keep the rate low (around 18, a matures often go really high) and don't worry too much about your split, as long as you keep it consistent. also don't set the damper to 10 go to more options>display drag factor and row, use the damper to set it around 120.

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>your cardio routine
pic related
>give other anons advice
drink water before running, 5g of creatine and a banana
>cardio questions and answers
how to avoid side stitches
>how to make your routine as effective as possible
30mins of warming before up and 30mins of stretching after

>your cardio routine
Cycle twice a day 5 days a week commute = 50 miles
Run 5-6 days a week topped off with long run at end of week on day 5 or 6. Try to top 30 miles or more in total weekly (currently on about 40 this week)
>give other anons advice
Erm? Stretch more.
>cardio questions and answers
What is your calorie intake like? This week I have cycled 30miles, run 38. Most weeks as above and I feel like shit.
>how to make your routine as effective as possible
Keep doing it and mix it up.

>>42547854
>30mins of warming before up and 30mins of stretching after

Wasting time my nigger.

>>42548153
how old are you? that sound killer

>>42543724
Cardio is king.
Your heart powers your cock.
Be a skinny power fucker over a "hunk" with ED.

>>42545351
In my threadmills have air blowers l guess a bike has some too.

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What time do you guys workout at? i like the night better cause it's cooler

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>>42543724
I'm on the 2nd to last week of couch to 5k and am finally seeing some endurance gains.
My calves always hurt like crazy though, during and after, not shin splint pain either.

Is it creatine that does this? something to do with water retention? Should I just stop taking it on run days?

>>42548959
Can confirm, did my best dicking when I was boxing fit.

Now I'm built but I just don't have the same stamina

>>42548844
early 40s

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Full body 3x a week
Run 3x a week

Weds - Intervals over 100m in the park
Fri - 1k repeats in the gym
Sunday - 5k road run

Never felt better desu senpai.

>>42545278

>not sure what cardio accomplishes

>campus

>>42549025
Midnight, always funny having casual conversations with drunks from across the street.

>>42549025
very early in the morning so i dont run into normalshits

>>42544662
Fasted cardio is a meme, even if it has any little benefit for fat loss (which i doubt) it will make you get tired much after and the run wont be as intense as it could be, so you will be burning less calories.
I also have felt like shit when training fasted

>>42546115
>I wish men were attracted to fatter physiques

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>>42549463
>>I wish men were attracted to fatter physiques

I wish I had a unicorn.

>>42545274
1 x 100 IM would be 4 lenghts of the pool (25 meters each) in individual medley order (butterfly, backstroke, breastroke, freestlye).

2 x 200 would be two a total of 16 lengths broken into two 8 length swims (8 x 25 meters = 200)

I use the @ symbol to indicate the interval time of each swim. So 1 x 100 IM @ 2:00 would be 4 lenghts individual medley order at 2 minutes, meaning you would swim the 4 laps then rest until the 2 minute mark then begin the next swim in the set.

Hope this helps, it's kinda difficult to put into text

>>42550785
I tried racing a friend in a pool the other week. i've never done swimming seriously before but man it was a workout

>>42544070
I fucking love rowing however - hemorrhoids

The most cardio I do is some mountain climbers, burpees and punches in the air as a warm up before my semi-daily routine. I also bike for like 30min-1h the days I don't.

Is it bad? I know it's more than most will ever do, but I still feel like I'm very deficient at anything cardio. I don't think I'd be able to deal with more than 15 minutes running.

Jack Daniel's Running Formula. Read it. Vice that, just run for 10-20 minutes, walk 5 minutes, run for another period then call it a day. Try to progress the same way you would for weights, meaning try to run a bit faster each week. You'll be a machine if you do this.

>>42543724
>Started cardio a month ago
>No self control or know own body so I go ham and end up hitting around 180bp
>Sprint for 30 minutes at a time
>Losing around 5-6 lbs a week
>Entire neighborhood is covered in puke
>First 2 weeks I would come home and pass out on the couch and sleep for 12 hours
>Can sprint for entire 30 minutes now throwing up while sprinting

My endurance is pretty high now. But I've been less horny.

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Since I began taking cold showers every day my cardiovascular health has improved a fuckton. I can last way longer doing anything that's exercise and I have huge veins all over my arms and legs.

Apparently cold showers exersice some tiny muscles that are around the veins whose job is to contract the veins when it's cold and retract them when it's warm. Those muscles when properly exercised they make the circulatory system more efficient, allowing the heart to deliver more blood with less effort and therefore allowing you to do more physical effort than you otherwise would be able to..

That's of course just my understanding of the theory, I'm obviously no scientist but it seems legit to me just out of common sense and personal/anecdotal evidence.

I've been doing this for a couple months or so, I don't really remember when I began, and I take cold showers every day of the week, often twice because it's really hot where I live.

Anyone else have the same experience?

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I really fucking hate running but I don't get the same kind of feeling with any other machine. Cycling feels like I have to do it for 10x longer to get the same results.
Running just puts me out of breath in a minute and burns my throat. I'm not even a fat fuck, I've just always been shit at running.
It's also boring as hell.
What are some good alternatives?

I have a 5k in two days and right now i can only jog for about 15-20 minutes before i have to slow down. any tips?

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I swim HIIT for cardio. How is this?

4 length warm up

25m sprint
25m active rest slow.
Repeat 6-10 times

Progression.
Add 'sets'
Swim harder

Any suggestions or is this OK?
Can I build tons of stamina this way?

>>42553405
>What are some good alternatives?
Running but with earbuds and listening to music you like.

Or maybe martial arts. Martial arts can be a really hardcore form of cardio. You can't imagine how much effort it takes to throw a decent punch, not even saying more than a few. We absurdly overestimate the strength we have in our arms compared to our legs.

>>42553474
Oh and I do this 2-3 times a week. Is this too little or too much?

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>>42553482
I have an upright punching bag Anon but they Jewed me and the thing is hollow. Like if you punch it outside it would fly away. It cost a lot of money too. I don't know how they can sell this thing with a straight face.
But I do like punching as cardio. Is it the final red pill?

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>>42553512
> but they Jewed me and the thing is hollow.
Maybe you are supposed to fill it? With sand or what do I know. The time I bought a bag it weighed like 20kgs and I bought it with that information in mind.
>But I do like punching as cardio. Is it the final red pill?
Yes, I can tell you that evolution-wise, human legs are an abnormality, a monstrosity, incredibly strong and resilient compared to any animals because of our bipedism and adaptation to persistence hunting. If you really want to get tired by exercising you limbs you should do cardio with your arms, you'll get your heart racing with 1/10th of the effort and you might even get a horrible DOMS that'll last you a couple days.

At least that's what happened to me.

I end every single gym sesión with 10 mins of rowing and it gets me tired as hell

Should I go for...?
>more time rowing
>more efficency (like improving the average time I take to row 500m in 10min)

>>42553474
with hiit you should be exerting maximum effort for each rep. if you are getting exhausted after a few, then it should be fine. if not then up the distance or something

>>42543724
my cardio routine is the 40 min cooldown running after a two hour muscle workout when all my sexy chad muscles are tired so i let the virgin muscle called legs have a go

lol

>>42546454
>that feel when skelly
>that feel when doing HIIT two days a week 24 minutes each time
I sure do hope this doesn't kill my gains

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How does HIIT compare to traditional jogging for improving your ability to do cardio for those who have done both? I've tried it out once so far and it's definitely more demanding than jogging, it felt completely different. I've heard it helps burn fat too but I don't really care about that at least right now. My knees aren't the best so it might be better that way too.

>>42553703
24 minutes of pure HIIT sounds like too much if that doesn't include the light jog warm up/cool down. I thought you were supposed to increase the ratio of running time to resting time as you got better at it.

>>42553829
>warm up
I'm not some kind of casual, I don't do that shit. I just walk a minute and run half a minute. The only thing that I increase is the resistance on the elliptical trainer. Mostly because I can't really increase anything else.

>>42553703

If you can do HIIT cardio reliably for 24 minutes at a time, either your high intensity intervals aren't nearly intense enough, or you should start looking into Olympic trials.

>>42553939
It's not that bad. Feel like dying at the end pretty much but I just walk around for a couple of minutes to catch my breath. Probably the former though, my legs aren't as good in the 2nd half as they are in the 1st, and the resistance doesn't make it easy.

cardio sleeping man

>>42552831
oh man. there are a couple guys at my gym who do air boxing and it's pretty cringe.

>>42553512
yeah you fucking idiot you need to fill it with something.

>>42553852
>warming up is for casuals
laughingkenyans.jpg

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>had super bad shin pain
>occasional lower back pain
>was told to stop running
>didnt listen because I'm not a pussy
>shin pain went away after a few months of grueling runs
>back pain lingers but it almost nonexistant

I ran away from my problems lol

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What's best for heart health /cg/?

I'm thinking about doing something pretty steady on the bike. I can usually get through 3-4 sprints doing HIIT but ruins me

>>42555899
Lower back pain, stretch you glutes.

>>42543724
Read online that 10 min of dedicated jumping is equivalent to 20 mins of swimming. Been doing a lot of jumping this past 2 weeks and feeling good.

Gonna step up my game and see how a weighted leather rope feels.

>>42547561
>really unfit

bro just keep working out and if it doesn't change THEN it's a problem. how long have you noticed the issue? a few days or a few months?

>>42547590
what is a tabata?? that doesn't even sound like English

>>42547625
seems complicated, sounds like you're taking it easy though with all of the breaks. try and push your self every other time to see how far you've come. like go for a PR in the mile or something, make that your goal

>>42553369
*sheds tear* n-nice.

>>42553379
Yes after a hot day of soccer outside a cold shower always makes me feel AMAZING, 12/10. It's said to also help with other shit that i can't remember off some youtube video but what you said sounds about right

>>42553418
Sprints or hard intervals help more with endurance than trying to run for a long time.

>>42553512
this >>42553576 fill with sand

>>42553605
harder rowing, not more time

>>42555741
dank

>>42555899
>lower back pain
get the fuck off the computer anon. strech from side to side every once in a while.

>>42556194
i'd definetly rather swim for 20 minutes than jump for 10. jumping sounds fuckin boring and swimming is a full body workout not just legs

>>42556316
Jumping acts as a full body workout. Especially since I do it out doors and will skip around the sidewalk and alter the jumps. Plus my main goal anyways is simply weight loss.

That said, I would rather swim as well if I had access to a pool and didn't have long hair.

>>42556371
show jesus hair pls

100 kettlebell swings with 53lbs or 100kb snatches with 35lbs

3 farmers carries with 180lbs

I also paddle my kayak on non windy days around the island and back.

Honestly should increase my workload but I do see progress

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>>42556385
I'm black. So its dreadlocks going just above my ass.

Pic related

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>>42543724
bike for 12 miles to the gym
work out for an hour
bike 12 more miles back home
Im thinking about going for 30 miles total monday

>>42556454
what bike do you have? is it a nice ass bike or a jank ass moutnain bike like i got

>>42556454
also Im a complete cardio scrub but I weight 270 pounds and can bench/squat/deadlift 295/405/485

>>42556460
mountain bike, its actually the same one in pic related by green

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>>42556468

My personal physician told me to run 2 miles every day.
By the end of the week, I was 14 miles from home.

>boom

>>42553968

Gotcha. Sometimes if I'm feeling I can't deliver maximum exertion at a current speed/level, I just drop it a bit. But I always shoot for being completely drained by the 10 minute mark. It can be really difficult, but the results it yields are worth it.

I do the bike thing for 10 minutes after lifting 3 times a week. I will go as fast as I can until it hurts and then slow cycle until my heart rate drops and then go fast again for a sprint.

I hate cardio and I only can convince myself to do it when I'm already in the gym and it's only ten minutes.

People made fun of me whenever I run since I was 3 because my name is Forrest. Fuck that movie. God damn it tom hanks.

>>42557411
>do the bike thing
>People made fun of me whenever I run since I was 3 because my name is Forrest.

TESTICLES MOTHERFUCKER. DO YOU HAVE THEM?

>>42544925
Mother god. I took a PE class one time with a 1K swim as the final exam. Definitely more taxing to your body

>>42549069
Check if you're using the right shoes. You can usually ask at stores. How do your feet strike when you run? Do you over or underpronate?

Also, warm up properly, my man

I want to start doing cardio and resistance work. I've been lifting for some time now but I have no stamina. What's a good beginner routine except C25K?

The ones I use for cycling are either
>30 seconds at max power then easy for 3 minutes repeated 8 times
>8 minutes at power zone 5 (just over FTP) then 4 minutes easy repeated 4 times
>20 minutes at zone 4 (threshold)
>long rides
works pretty well, doing a double race weekend today and tomorrow

5 minutes warm up,

30 seconds of max effort on the stationary bike, 1 minute of rest, repeat 4 times. Then 5 minutes of rest, then repeat twice.

this shit fucking destroys me physically and mentally, i don't know why i do it.

I'm currently doing the following while trying to lose weight:
Monday: swimming
Tuesday: 8 km run
Wednesday: rest
Thursday: swimming
Friday: 8 km run
Saturday: 6-7 km run, depending on how tired I am
Sunday: rest

I run at a pace of 6min/km(8km in 48 min) hope to be able to run 10 km in an hour. Not sure about interval training because I want to mainly burn as much calories as I can.

My only focus is just to lose weight, was 88 kg, currently 86, hope to go to 76. I don't lift so I'm thinking the swimming will tone me a bit and prevent too much muscle loss.

I run a calorie deficit of 1000 and try to get in as much protein as I can and not too many carbs. Dieting isn't my strong suit but eventually the calorie deficit should show its unevitable results. I really just want to lose weight.

>>42559462
you cannot outrun the fork.

I was exactly that weight at 170cm. Cut. Cut like your life depends on it.

Cut out "white carbs" fill up of veg, watch out for sugars in fruit. Eat lean meats and fish.

Doing that exercise regime on a 1000c deficit will backfire and leave you feeling shit.

Diet and weight drop will take a little while but the results will be motivating. DO "some" swimming and running but prioritize the diet.

>>42559518
Yeah white carbs I definitely avoid. Fish or chicken is my go to thing. I eat a banana everyday and a pear or green apple most of the days. 180g of carbs and 50g of fat is my max daily but honestly I don't know if those are ideal. After almost 2 weeks the calorie deficit hasn't really bothered me. I can exercise just fine and don't feel weak at all. There is some hunger when I go to sleep but that seems to be changing now. I also try to make sure I get in all the necessary vitamins, iron, etc.

I'll keep this up for now and if I notice this plan is taking a toll on my wellbeing I will change things.

My knees hirt going down stairs do i use

How to get into running?

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>>42561419
Step 1 Put on shoes
Step 2 (optional) Go outside
Step 3 Walk at increasing speeds
Step 4 Continue increasing speed
Step 5 https://www.youtube.com/watch?v=1Bix44C1EzY

>>42545231
I just did this swim workout again today and I was able to do the final 400 IM. FUCK YES! Posting here about not being able to do it was motivating. Feels awesome

>>42553379
>Anti-inflammatory
Enjoy your no gains, dyel.

>>42558356
Oh no, I put them in my locker for safe keeping before I lift.

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i've noticed many anons on here are talking about how they are running miles each day, and i have to ask (apologize if i sound like a retard) but...how? im 5'10 and around 214-216lb and i cant even do half a mile without having to take least a 2-5min break. my yard is really big so i run around that, i can only do 3 laps before taking a break. as i lose weight, running will be easier? will i get "runners legs" sorta like how if you train your arms, you'll get muscles but instead of muscles my legs will be adapted to run far?

>>42543724
Monday
>run two miles on track on base but after the first mile i run the opposite way so i dont get shinsplits
Wednesday
>walk/run up a 2 mile hill with steep inclines
Friday
>run track at old highschool for two miles but run bleechers every lap