Quote:
Originally Posted by Irving
Quote:
Originally Posted by patrick0685
30 min average. A nutritionist suggested i do 130-150 minutes per week. I try to average 1-130 per week.
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Quote:
Originally Posted by Irving
Quote:
Originally Posted by patrick0685
30 min average. A nutritionist suggested i do 130-150 minutes per week. I try to average 1-130 per week.
From the mental standpoint, I also agree that something is better than nothing. Doing a short workout (<30min) will at least maintain some fitness and build a positive mindset. Optimally, I will do 15-30min of cardio followed by an hour of weights 4 times a week. Unfortunately my schedule sucks, but if I can squeak in 15min of cardio and 30min of low weight/high reps I feel like I am doing something beneficial. Hell, I'd go to the gym change into my shorts and then change back into jeans if it meant reinforcing a good habit. It's easy to write off working out because you don't have enough time to benefit.Quote:
Originally Posted by patrick0685
Run, bike, or row for whatever little time you do have. If you kill yourself for 5 or 10 minutes, you're doing something worthwhile. Don't bullshit and don't gaze at any gym ass either. If time is your concern, shorten the time between sets and exercises.It's possible to raise your heart rate and get a killer cardiovascular workout while lifting weights.
Everything adds up slowly and there is never one giant gain. Even those short sessions will have a cumulative, positive affect on your physical health.
LSD today. We'll see how my knees feel afterwords.
I've been lifting 3 times per week just following my linear progression. No real accomplishments to note outside of not missing a work out in the last month and a half. It's much easier to eat cleaner when you realize that what you're eating is going to fuel your next lifting session. I've also lost more inches in the waist lifting 3x per week using 5 different compound movements and eating steak, pork, chicken and green vegetables in large quantities than I did while losing 35 pounds on a month long juice fast. I've lost a whole 6 pounds in the last 6 weeks while strength training.
How would I go about getting my cardio up I'm so fat and out of shape I feel like I can't run/jog long enough to have any benefit
Baby steps. Even though you feel as if 10 min is useless it's not. Then start adding intervals. 1 min jog 1 min run.
Have to start slow, work your way up. Several years ago I got up to around 230 at 5'9", enough was enough. I started by walking on the treadmill, then walking with an incline, then jogging, and finally running.Quote:
Originally Posted by cofi
It took some time, but I went from walking to running 6 min miles and was able to run 5+ miles easily. Also went from 230 to 160 very lean. You can do it, just have to commit.
I really need to start going on hikes during these nice days we are having.
Any suggestions on shin splints. Keep trying to start running but it feels like my shins are in a vise.
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You'll have to let them heal up, then change the way you run. Shin splints are from heel striking, so when your heel hits the ground, the rest of your foot slaps onto the ground, stressing that shin muscle.
You'll want to shorten your stride up a bit, so you are landing more mid-foot than favoring the heel. Running down hill is a good example of exaggerated heel striking.
The opposite extreme is a 100 meter sprint. A short sprint is a much more forward position and is done on the center of your foot, if not your heels.
I personally find that if I include a few all out sprints (even for only 50-100 yards at a time) in each run, I'm much less sore in specific area.