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Crosstraining Running and Lifting
Does anyone have any tips for crosstraining running and lifting?
I’ve been lifting consistently for about a year now. I’ve switched programs twice but right now I’m on a 4-day push-pull-legs-arms split w/ LISS cardio on my 3 rest days.
I’d really like to step back into running, and potentially train for a half marathon. I’ve tried picking up running a few times (I come from a running family), but always end up with injuries and setbacks (little bit of pushing myself too hard, combined with genetically weak ankles).
I don’t think my current 4-day split is sustainable while also running enough to see noticeable improvement; since my current split is focused on hypertrophy, I’m usually *gassed* by the end of the week.
For context, I’m 6’2” and around 200lbs. I’m pretty comfortable where I am strength-wise so I’m not terribly concerned with gaining mass, which would be near impossible while running enough to train for a half effectively.
Does anyone else cross train this way and provide any tips on how I can stay around my current weight/muscle mass while also building running endurance? I’ve read about 2-3 full-body workouts/week being effective, but if anyone has any other ideas I’d love to hear them.
Thanks for reading!
Tl;dr want to mix in half marathon training to my current weightlifting split. Want to do so without opening myself up to injury or burnout.
Is tuna safe to eat 2-4 times a week for my fitness goals?
Hi,I’m 17 from Uk and workout often.I’m trying to keep building muscle and one of the best and favourite foods to do so that’s cheap is canned tuna. I was wondering,is 2-3 cans of tuna safe a week? I’ve recently found about mercury and some of the bad things it can do to your body so now I don’t know if I should stop or not?i usually have at least one small can of tuna a week,but often 2/3 cans either on a Sandwich or on top of pasta.
So yeah,is 2-4 small cans a week safe?
Is tuna safe to eat 2-4 times a week for my fitness goals?
Hi,I’m 17 from Uk and workout often.I’m trying to keep building muscle and one of the best and favourite foods to do so that’s cheap is canned tuna. I was wondering,is 2-3 cans of tuna safe a week? I’ve recently found about mercury and some of the bad things it can do to your body so now I don’t know if I should stop or not?i usually have at least one small can of tuna a week,but often 2/3 cans either on a Sandwich or on top of pasta.
So yeah,is 2-4 small cans a week safe?
I've been running consistently for 8 months and my VO2Max has remained abysmal, ~21. What am I doing wrong? Why can't I get healthy?
8 months ago, I started running 3-4 times a week for about 30 minutes per session. Though I've improved the amount of time I can run for (from 30 seconds to 5+ minutes) my VO2Max has remain absolutely horrible. I measured it this morning via the Cooper test and was only able to cover 0.9miles in 12 minutes.
My heart rate is 180-200bpm throughout my 4.5mph jog. Maybe interestingly, my heart rate recovery is fairly decent, around 40bpm.
I'd REALLY like to have good cardiovascular fitness, that's why I started this journey last year. Why can't I improve my vo2max score??
EDIT/update: I think with the info I've gotten from this tread I'm going to create another appointment with a doctor, ask them to do a stress test and for a referral to a cardiologist.
While I wait for that appointment, I'm going to try to implement a polarized training where I'm spending 80% of my time at low intensity. (I've discovered that 2.8-3.2mph is 65-75%MHR for me, crazy-slow.) And I'm going to try to not just let my HR creep up so far when I "go hard" in the 90-95%MHR range. I think this just means slowing down for me, even though I'm already going what seems to be a slow rate for me. I think I need to slow down further. Even though 4mph might be considered a jog, it gets my heart rate into a hard-working range, so I'm not going to overthink wording right now.
That said, it's still concerning to me, as you've all pointed out, that my heartrate is pushing its peak at 4.5mph. I'm going to see another doctor and try to bring up stress tests.
If I find out anything interesting or what seems like it may be of use to others, I'll try to post an update at some point later on.
I've been running consistently for 8 months and my VO2Max has remained abysmal, ~21. What am I doing wrong? Why can't I get healthy?
8 months ago, I started running 3-4 times a week for about 30 minutes per session. Though I've improved the amount of time I can run for (from 30 seconds to 5+ minutes) my VO2Max has remain absolutely horrible. I measured it this morning via the Cooper test and was only able to cover 0.9miles in 12 minutes.
My heart rate is 180-200bpm throughout my 4.5mph jog. Maybe interestingly, my heart rate recovery is fairly decent, around 40bpm....
Is it worth training past form failure by cheating a rep and focusing on the eccentric?
I usually do 6-12 reps until (or near) failure. On my final (3rd or 4th) set, I finish it with cheat reps like crazy and focus on the eccentric. Does this benefit muscle growth? The pump is insane and it feels good. Could this potentially harm muscle growth (obviously excluding the small risk of an injury)? You can achieve so much time under tension.
I'm a beginner so I don't have anything anecdotal to go off/ can't find specific info online. Any info appreciated, thanks!
Is it worth training past form failure by cheating a rep and focusing on the eccentric?
I usually do 6-12 reps until (or near) failure. On my final (3rd or 4th) set, I finish it with cheat reps like crazy and focus on the eccentric. Does this benefit muscle growth? The pump is insane and it feels good. Could this potentially harm muscle growth (obviously excluding the small risk of an injury)? You can achieve so much time under tension.
I'm a beginner so I don't have anything anecdotal to go off/ can't find specific info online. Any info appreciated, thanks!
Do all exercises improve cardio the same amount of they're done under the same scenario?
Sorry what I mean by this is. When heart rate and time spent at the heart rate is equal do all exercises have equal effects on cardio and building aerobic bases etc of there different
For example
Say you jog for 40 minutes at 70 percent max hr
And you use a stationary bike for 40 minutes at 70 percent max hr
Do these have equal effects on improving cardio?
Orange Theory vs YMCA group classes
Hey all, I’m a big n00b to the workout world. I’ve been struggling with *major* motivational issues when it comes to actually getting myself to start working out, but its something that needs to happen. The main problem is that I feel like have no clue what I’m doing even after watching a million videos and researching over the years and hate walking into an open gym fending for myself while feeling like everyones watching me. It’d be awesome if I could afford a personal trainer, but I can’t. A place like Orange Theory or joining YMCA where I can join classes and work out in a group setting with an instructor sounds very appealing. Anyone have experience with both? Pro’s/cons/recs?
Thaaanks!
Orange Theory vs YMCA group classes
Hey all, I’m a big n00b to the workout world. I’ve been struggling with *major* motivational issues when it comes to actually getting myself to start working out, but its something that needs to happen. The main problem is that I feel like have no clue what I’m doing even after watching a million videos and researching over the years and hate walking into an open gym fending for myself while feeling like everyones watching me. It’d be awesome if I could afford a personal trainer, but I can’t. A place like Orange Theory or joining YMCA where I can join class...