don't forget to stretch S y...lengthen those muscles.
http://www.exrx.net/
...this is a great website, check it out. if you're into sports these are three of my favorite lifts:
1. http://www.exrx.net/WeightExercises/...FullSquat.html
2. http://www.exrx.net/WeightExercises/...gDeadlift.html
3. http://www.exrx.net/WeightExercises/...fts/Clean.html
lifting standards...there is links at the bottom for more lifts.
http://www.exrx.net/Testing/WeightLi...Standards.html
I'm a civilian contractor on base, I got out of the military after 5 years but my wife is still in.
I'm at 210 right now with about 15% body fat or so (been awhile since I've tested it). Back in my football days during high school I got into a habit of drinking a gallon of milk a day (which I still do). I've heard from a couple of buddies who are really into power lifting to eat around 1.5 grams of protein per pound of bodyweight. It's probably excessive, but IMO if it ain't broke, don't fix it.
IMO it's just about doing what feels natural. I've gotten into a habit of eating alot of protein heavy foods like tuna, almonds, eggs, milk, chicken, etc., so it's not as if I'm forcing myself to take in around 300 grams. Just have to do what's right for you.
Also, for people who are looking to get into weightlifting, I'd check out the book "Starting Strength" by Mark Rippetoe. Has a ton of information for good lifters, and will get your form right so you don't end up building bad habits.
Rippetoe's Starting Strength is an excellent read for beginners. His 5x5 method works wonders on anyone.( novice or pro).
And to add to the stretching comment....it is a must when lifting. Not so much before training but very important during and after.
I was going to mention this site myself. you beat me to it. Very informative. The forum there is excellent for questions. Very professional IMO. Not one of those forums that craps on you for asking noobie questions. Unlike one that I know of....
I was going to mention this site myself. you beat me to it. Very informative. The forum there is excellent for questions. Very professional IMO. Not one of those forums that craps on you for asking noobie questions. Unlike one that I know of.......yeah, its good stuff.
It is
But another method is to flex them between the sets, so you know.
What is working for you take it. What's not - quit it.
What is more effective? Cardio at a higher RPM for a shorter period of time or at a slower RPM for a longer period of time?
I'd suggest running/jogging. For what it's worth, in my opnion going on a bike or ellipitical machine is inferior and takes longer to get the same amount of a workout on treadmill or jogging, I can use a bike/elliptical for an hour and I won't be short of breath, but if I jog for 5 minutes I get tired. Unless if you have knee problems or want to tone your legs. Sorry for not answering your question.
Last edited by E20; 01-08-2008 at 03:09 PM.
From what I've been reading it's HIIT--High Intensity Interval Training. I know when I do cardio that way, I feel like I got a way more intense workout than walking for an hour at a good clip.
http://www.youtube.com/watch?v=haSljTB1wZM
HIIT much more effective. Not only does the body burn more calories, but muscles can be excercised much more effectively. ex.. sprinters legs vs a marathon runners legs.
The new Precor ET's they got at Ballys have a brutal interval training program ... that always seems to be more effective for me. Although, even when I up the resistance and incline as much as my body can take ... since I quit smoking, I still have a hard time getting my heart rate to the optimum burn rate. I think I'm dead and just haven't laid down yet.
Last edited by SpursWoman; 01-08-2008 at 04:02 PM.
I obviously can't run 10 mph--I'd be embedded in the wall behind me if I triedThe new Precor ET's they got at Ballys have a brutal interval training program ... that always seems to be more effective for me. Although, even when I up the resistance and incline as much as my body can take ... since I quit smoking, I still have a hard time getting my heart rate to the optimum burn rate. I think I'm dead and just haven't lied down yet.
But I feel so good afterwards!
If you live in the Denver area, you can go to this gym. That is, if he'll let you...
http://www.5280.com/issues/story_for...php?pageID=979
ETA and is a total ...I really feel for his mom.
That guys a total asshole... not to mention it doesn't really seem that his training methods are that effective.
thats funny, i think i've seen that clip before. but...he has a point.
slower for a longer period of time will get more of the results you desire (probably). but how slow are u talking?
personally, i don't think there is any subs ute for running.
for athletes-
...did a good sprinting workout tonight called ins and outs, its one of the better ways to focus on top speed. as follows:
1. warm-up 20 min (including 10 min. jog and 10 min. dynamic)
2. mark off 60 yards/meters
3. accelerate 20 meters sprint 10 meters high cadence 20 meters sprint 10 meters
4. perform 3 sets of 4 with 3-5 minutes of rest between sets
...this is a nice variation to doing 20-50 yard sprints, which are also a good way to work on quickness/speed. in the latter make sure your heart rate is around 100bpm before performing your next sprint. top speed is all that matters in these workouts...in fact i'm fairly well conditioned and on speed days i hardly do more than 7-8 sprints. work on speed endurance or endurance on other days.
A good burns about 250 calories per hour, BTW.
I tried this last night at the gym. I almost died and it felt great. It was a seriously intense workout. I did intervals on the stair climber and on the treadmill.
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