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http://en.wikipedia.org/wiki/High-in...erval_trainingQuote:
Originally Posted by Elessar78
you can try a version where you mix 2 exercises, such as bends and thrusts (or burpees) and mountain climbers where you do one for 20 seconds, rest for 10, then do the other. repeat 3 more times. thats the tabata method. supposed to be very good for your cardiovascular system.
For those of us that have embarked in incline training the folllowing article is a must read. The benefits listed in the article are the very reasons the trainer at my gym told me to stop doing cardio the "wrong way."
This is a must read. If you read the article tell me what you think. Here is an excerpt and click on the link to see the scientific data. Very encouraging.
Recent research conducted under the direction of Dr. Matthew Rhea, Director of Human
Movement at A.T. Still University, demonstrates the changes that occur when an individual
exercises at different speeds and inclines on the Incline Trainer. This research used exercise
science tools to measure changes in heart rate, oxygen consumption, caloric expenditure, and
muscle activation under different exercise conditions. Among a group of 30 year old adults,
walking at 3 mph with 12% incline resulted in the same heart rate at running at 6 mph on flat
surface. The slower speed can be beneficial to reduce risk of injury during treadmill exercise
while still obtaining the needed cardiovascular benefits.
EMG measures, which identify the amount of muscle tissue activation, demonstrated
important changes with the use of incline as well. At 0% incline, only about 20% of muscle
tissue was activated in the legs. As incline was increased, muscle activity in the calf,
hamstring, and gluteus increased. At inclines above 15%, muscle tissue activation in the legs
approached and exceeded 75% of maximal isometric contraction.
Perhaps the most significant finding of this research was the change in fat utilization at slow
speeds and high inclines. With increased muscle activation at higher speeds and inclines,
calorie expenditure increases. If only speed is used to increased energy demand, the body
must use more and more carbohydrates as fuel because fat utilization takes too long.
However, with the use of incline to increase demand while keeping the speed at 2-3 mph,
physiological measures and calculations such as oxygen consumption and respiratory
exchange ration demonstrated that fat utilization increases dramatically. It was hypothesized
that the slower speeds allowed the processes involved in fat utilization to keep up with the
energy demand. At 2 mph and 16% incline, over 6 calories per minute from fat were utilized.
This was compared to less than 2 calories per minute from fat used at 6 mph and 0% incline.
http://www.freemotionfitness.com/wcs...e_Training.pdf
I am joining a gym today. Looking for some advice.
I am in good shape - 5'10 at about 155 - 160 pounds. I used to run a lot and stay very active outside but I have never really done any sort of weight training or upper body lifting. I am not looking to gain a huge amount of mass - just want to start getting into better shape.
I always feel sort of awkward in a gym like I don't know what I am doing (because I don't :ols:)
Any good free online resources that can show me maybe some intro level routines? What machines, reps, order, how to use them, ect?
Hey Duck.
Sites like bodybuilding.com and muscleandstrength.com are very informative and have a variety of workouts from beginners to advanced with videos of exercises.
http://www.bodybuilding.com/exercises/Quote:
Originally Posted by Duckus
There's your exercises. Also on that site are hundreds if not thousands of articles and routines. Here is a link to a bunch of beginner programs. http://www.bodybuilding.com/fun/bbin...orkoutPrograms
Sometimes they can get a little fancy. But the key thing to remember when your first starting out is to focus on the basics, which are compound exercises. Bench, Squat, Deadlift, and I would throw pullups or some type of back exercise in there. in there. With those 4 exercises you've pretty much hit most of your muscle groups either directly or indirectly. From there build off of that, and add some other exercises to hit your smaller muscles more directly. One thing I cant stress enough is DONT FORGET THE LEGS. To many beginners skimp out on leg exercise because they're hard. They're the biggest, strongest muscles you have, you should train them as such.
Thanks fellas. I am going to try and find a simple routine and get started this week.
That's where I went! I played with two little old ladies who thought I was a GOD because I could hit the ball further than 100 yards.Quote:
Originally Posted by skinfan2k
Me and a buddy used to have an annual "PB Open" back in the day: Paint Branch for 9, White Oak for 9, Sligo Creek for 9 and then back to PB for 9 and multiple 7-11 runs.
In what state does the body burn fat for fuel? It's during the rest phase, right? Does that mean the time in between sets? Am I shorting my ability to burn fat by reducing the amount of time between sets? I aim for 30 seconds in between each set.
Your body is constantly using fat as a fuel source. The only thing that changes is the the ratio of fat to carbohydrates(just skipping the details and keeping it REAL basic here). Your body is always burning both for fuel, just depending on what your doing, it will turn to one or the other to get most of the energy it needs.Quote:
Originally Posted by Elessar78
But to answer your question more directly, I have always read (and i should mention i've had decent results with this) is that if your aiming for fat loss during weight training (rather then focusing on strength) the goal is to reduce the amount of time between sets to keep your heart rate up, hence burning more calories overall. So It sounds like your on the right track doing what your doing. Usually I do about 60-90 seconds in between sets.
Thanks, I've read similar stuff. But I've been wondering that if my time between sets is reduced and I'm breathing hard, doesn't that turn it into an aerobic activity which then would mean that the "mix" leans more toward using carbohydrate (glycogen?) based energy rather than fat? I've reduced my carb intake, not Atkins, just reducing portions of bread, rice, potatoes, etc so if my body is looking for fuel tehn it must use fat?Quote:
Originally Posted by big#44
You're worrying about a shift in energy source that is, for all practical purposes, utterly insignificant. You should really have an athletic goal that is independent of, yet still complementary to, your predominantly dietary goal of fat loss and train according to that first and foremost. If your goal is to gain strength, you'd probably do best to take a good bit longer between sets. You might not burn an optimum ratio of fat-to-carbs in simply performing the exercise but the fat loss will still come because of the secondary effects of your training. Unless you go to true extremes to burn calories through exercise, diet will always be your primary means of direct fat loss anyway.Quote:
Originally Posted by Elessar78
Good point. I think it's like 70%(?) of one's weight is determined by what you eat. You're right. If I'm working out long enough (over a period of years, not individual sessions) and watching what I eat then this question is a non-starter.Quote:
Originally Posted by Enter Apotheosis
Quote:
Originally Posted by Elessar78
Good post and response. Couldnt have said it better. Focusing on a goal other then weight/fat loss is a good way to stay motivated and to keep from getting burned out by constantly checking the scale and getting discouraged. This is all assuming you keep your diet in check. Not necessarily counting calories, but just being mindful of how many oreos you eat on sunday watching football, etc....Quote:
Originally Posted by Enter Apotheosis
Now this is off topic but I feel like I should mention it just in case your curious. If your goal for example is, getting stronger, you wont be able to make serious strength gains if your in a caloric deficit. Now that is overgeneralizing and thats not necessarily true for everyone....at first. If your new to lifting you may make what is referred to as "NOOB" gains. But overall if your body is expending more energy then its taking in it doesnt have the necessary fuel to rebuild your muscles and make them stronger then it was before. Now provided you get adequate protein intake the best outcome would be that you maintain what muscle and strength you do have or minimize the loss. The reason I mention all of this is because if you do make it your goal to get stronger while losing weight you shouldnt get discouraged if your bench doesnt go up 50 pounds because your kind of telling your body to do 2 different things at once. I hope that makes sense. This all without going into "Recomping" which is another beast all together. I could go on but I'll stop there for now.
My goals are sport specific. I coach and play soccer, so I'm trying to increase strength and endurance without bulking up too much. I'm not fat, but I want to get lean. I'm not into restricting calories, but I watch what I eat: no sugary drinks, more healthy protein, eating less carbs, veggies (but not really into fruits).Quote:
Originally Posted by big#44
Here's an interesting criticism on Crossfit and its limitations. Some of Crossfit's advocates have made some silly claims about it being universally the best training regime. Reebok is really marketing it, but just like anyone claiming to have "the secret", it's overhyped.