Quick fix guide to getting a little fitter?
Discussion
Ok, Watching the Marathon inspired me a bit, and really made me aware of how unfit I am. 500m is about all I can run before being seriously out of puff.
Being lazy, I am after a quick fix guide to getting a little fitter, say 4 -8 weeks
I had never followed a plan until the “100 pushups” one on the P&P & was amazed at the improvement in my upper body strength by sticking to it (but only got to half way) I wandered if there was a similar simple guide/training plan somewhere that could be pointed in my direction to help me improve my general fitness? (And allow me to monitor my improvement). I play no sports & do not have access to a gym but walking/running/cycling /rowing are all options I am prepared to commit to several times a week rather than just occasionally. I do eat fairly healthily and despite damn all exercise am not overweight.
Being lazy, I am after a quick fix guide to getting a little fitter, say 4 -8 weeks
I had never followed a plan until the “100 pushups” one on the P&P & was amazed at the improvement in my upper body strength by sticking to it (but only got to half way) I wandered if there was a similar simple guide/training plan somewhere that could be pointed in my direction to help me improve my general fitness? (And allow me to monitor my improvement). I play no sports & do not have access to a gym but walking/running/cycling /rowing are all options I am prepared to commit to several times a week rather than just occasionally. I do eat fairly healthily and despite damn all exercise am not overweight.
Interval training. This is what i have started doing. This can be done on rowing machine, tread mill, etc.
Example is instead of running for 30 mins on say 11km/h , you would run for 10 mins on 11km/h to warm up and then do 2 mins on 14/15 km/h and then 2 mins on 10 km/h and keep repeating for as long as you can.
Apparently this method gets you fitter far quicker than any other way. I have also been told to do v-cycle at my gym - but not managed to get there yet
Example is instead of running for 30 mins on say 11km/h , you would run for 10 mins on 11km/h to warm up and then do 2 mins on 14/15 km/h and then 2 mins on 10 km/h and keep repeating for as long as you can.
Apparently this method gets you fitter far quicker than any other way. I have also been told to do v-cycle at my gym - but not managed to get there yet
I agree with the interval training as the best way to get fit. As you don't have access to a gym then look at doing a circuit in a park or a route on the roads and then look at having points on the run where you put in a fast section for around 1-2 minutes and then back to normal jogging.
If you choose trees or lampposts as start and stopping points then it gives you something to aim for rather than looking at a watch which can be demotivating as it doesn't move.
Also you want to look at concentrating on certain muscle groups when working out, so after a run look at then working the lower body and core. If you choose to row then look at working out the upper body afterwards. Your muscles need time to recover after heavy sessions so rotate the lower and upper body each time... most PTs I know will only do a hard session on upper body once a week. Though you can work on your core every time so situps are good as part of every session.
I would say that the most important part of working out is the stretching at the end (some say stretching at the beginning is good, but I don't agree as the muscle will never be fully warm. Though after a long warmup - say 10 mins running/cycling/rowing - then you can). Always stretch the muscles you worked on during the session and you will notice that you become suppler after two weeks (shoes and socks easier to put on the main advantage
)
Good luck with it... I am in the middle of a hard push for my wedding at the moment and it is really hard work sometimes!
ETA: The only way to get a quick fix is to get fit doing something you enjoy where you don't notice the effort... apart from that you get out what you put in!
If you choose trees or lampposts as start and stopping points then it gives you something to aim for rather than looking at a watch which can be demotivating as it doesn't move.
Also you want to look at concentrating on certain muscle groups when working out, so after a run look at then working the lower body and core. If you choose to row then look at working out the upper body afterwards. Your muscles need time to recover after heavy sessions so rotate the lower and upper body each time... most PTs I know will only do a hard session on upper body once a week. Though you can work on your core every time so situps are good as part of every session.
I would say that the most important part of working out is the stretching at the end (some say stretching at the beginning is good, but I don't agree as the muscle will never be fully warm. Though after a long warmup - say 10 mins running/cycling/rowing - then you can). Always stretch the muscles you worked on during the session and you will notice that you become suppler after two weeks (shoes and socks easier to put on the main advantage
)Good luck with it... I am in the middle of a hard push for my wedding at the moment and it is really hard work sometimes!
ETA: The only way to get a quick fix is to get fit doing something you enjoy where you don't notice the effort... apart from that you get out what you put in!
Edited by RacingPete on Tuesday 28th April 14:37
try this: http://hundredpushups.com/ a well executed press up can do an awful lot more than you might expect...
pablo said:
try this: http://hundredpushups.com/ a well executed press up can do an awful lot more than you might expect...
My g/f bought me the perfect pushup things. www.perfectpushup.co.ukHonestly, they make the pushup so much more difficult. Its very tough. I also saw Ricky Hatton using them on the programme about his up coming fight.
I gave up jogging 18 months ago but in the last two weeks I've started running again, on grass - 5 laps of a football pitch = jog 3 sides (two ends and one side) and walk one side, using the one side of walking to recover breathing.
The main aim is to get the body used to change at a slow to reasonable pace, this includes Lung recovery and joints (hence jogging on grass).
Listen to your body, don't rush and when you feel ready complete 5 full uninterrupted laps of the pitch, continue doing this for a few weeks till you feel ready to take to the roads. This is my plan to safeguard joints and to regulate breathing.
The main aim is to get the body used to change at a slow to reasonable pace, this includes Lung recovery and joints (hence jogging on grass).
Listen to your body, don't rush and when you feel ready complete 5 full uninterrupted laps of the pitch, continue doing this for a few weeks till you feel ready to take to the roads. This is my plan to safeguard joints and to regulate breathing.
Join a sports club. They have coaches who will help. I played football for 12 years before taking up running at 31 and my new club has abilities from 5:00 per mile to 16:00 per mile.
Build up slowly is the key and enjoy it in your own way (I only really enjoy running with people, not on my own)
T-J-K
Build up slowly is the key and enjoy it in your own way (I only really enjoy running with people, not on my own)
T-J-K
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