Short Term Fitness - What and How
Discussion
Here is my mini dilemma:
Am finishing work in 2 weeks.
Will be going on holiday end of April.
Will have about 3 weeks to get 'fit'. I have been doing an office job for about 2 years solid and my fitness has fallen away. Want to get 'fit' again before spending a few weeks on holiday which will be lost of walking/travelling about.
I have access to a mountain bike with slick tyres / running shoes / indoor exercise bike / fixed gear racing bike.
What training schedule would PH propose for this short term injection of fitness... will be joining a gym on my return just want to make the most of the time off work to get started.
Am finishing work in 2 weeks.
Will be going on holiday end of April.
Will have about 3 weeks to get 'fit'. I have been doing an office job for about 2 years solid and my fitness has fallen away. Want to get 'fit' again before spending a few weeks on holiday which will be lost of walking/travelling about.
I have access to a mountain bike with slick tyres / running shoes / indoor exercise bike / fixed gear racing bike.
What training schedule would PH propose for this short term injection of fitness... will be joining a gym on my return just want to make the most of the time off work to get started.
Worked for me, but everyone's different:
Run 4/5 times a week, between 3 and 7 miles depending on what else you've got going on and time spare.
Cycle 3/4 times a week between 12 and 25 miles qualified as above, keeping the pace up as much as possible. I tend to get the shopping in by bike - saves on fuel too!
Walk instead of motorised transport wherever possible - including stupid minor stuff like always using the stairs instead of escalators/lifts in the office/shops etc.
Some, but not much at all, free weights at home so as to not neglect the upper body.
Can do more if necessary, but important to take days off from the running/cycling.
Run 4/5 times a week, between 3 and 7 miles depending on what else you've got going on and time spare.
Cycle 3/4 times a week between 12 and 25 miles qualified as above, keeping the pace up as much as possible. I tend to get the shopping in by bike - saves on fuel too!
Walk instead of motorised transport wherever possible - including stupid minor stuff like always using the stairs instead of escalators/lifts in the office/shops etc.
Some, but not much at all, free weights at home so as to not neglect the upper body.
Can do more if necessary, but important to take days off from the running/cycling.
andy400 said:
Worked for me, but everyone's different:
Run 4/5 times a week, between 3 and 7 miles depending on what else you've got going on and time spare.
Cycle 3/4 times a week between 12 and 25 miles qualified as above, keeping the pace up as much as possible. I tend to get the shopping in by bike - saves on fuel too!
Walk instead of motorised transport wherever possible - including stupid minor stuff like always using the stairs instead of escalators/lifts in the office/shops etc.
Some, but not much at all, free weights at home so as to not neglect the upper body.
Can do more if necessary, but important to take days off from the running/cycling.
Thats about the best advice you will get really. Also diet is key make sure you keep tabs on what your eating, stop drinking alcohol and beer try and stop eating junk food aswell (not that i know what your diet is like). Run 4/5 times a week, between 3 and 7 miles depending on what else you've got going on and time spare.
Cycle 3/4 times a week between 12 and 25 miles qualified as above, keeping the pace up as much as possible. I tend to get the shopping in by bike - saves on fuel too!
Walk instead of motorised transport wherever possible - including stupid minor stuff like always using the stairs instead of escalators/lifts in the office/shops etc.
Some, but not much at all, free weights at home so as to not neglect the upper body.
Can do more if necessary, but important to take days off from the running/cycling.
A good diet and lots of Cardio-Vascular work will do work wonders. Although 3 weeks is really a bit too short to achieve anything different
Edited by Slate99 on Tuesday 17th March 16:35
Eat little and often
For example, spread this evenly over the day
Cereal/milk
Apple
Half a sandwich
Half a sandwich
Banana
Tea (decent meal as usual - not chips or crap)
Plenty of water, scrap teas/coffees with sugar
Then running is the best way to shift fat, you need to do over 20 minutes, as that's the point at which you burn the fat, and not what you've just eaten, but get on your bike as often as possible.
Start playing five a side/badminton with mates for a few weeks too?
For example, spread this evenly over the day
Cereal/milk
Apple
Half a sandwich
Half a sandwich
Banana
Tea (decent meal as usual - not chips or crap)
Plenty of water, scrap teas/coffees with sugar
Then running is the best way to shift fat, you need to do over 20 minutes, as that's the point at which you burn the fat, and not what you've just eaten, but get on your bike as often as possible.
Start playing five a side/badminton with mates for a few weeks too?
dirty boy said:
Eat little and often
For example, spread this evenly over the day
Cereal/milk
Apple
Half a sandwich
Half a sandwich
Banana
Tea (decent meal as usual - not chips or crap)
Plenty of water, scrap teas/coffees with sugar
Then running is the best way to shift fat, you need to do over 20 minutes, as that's the point at which you burn the fat, and not what you've just eaten, but get on your bike as often as possible.
Start playing five a side/badminton with mates for a few weeks too?
That's all very well but what you've got there is a weight loss diet and an exercise regime. How do you expect your body to react if you stop eating and increase the amount of exercise you do?For example, spread this evenly over the day
Cereal/milk
Apple
Half a sandwich
Half a sandwich
Banana
Tea (decent meal as usual - not chips or crap)
Plenty of water, scrap teas/coffees with sugar
Then running is the best way to shift fat, you need to do over 20 minutes, as that's the point at which you burn the fat, and not what you've just eaten, but get on your bike as often as possible.
Start playing five a side/badminton with mates for a few weeks too?
I'd suggest the OP watches when he eats (ie no kebabs or takeaway pizza fests) but ups the exercise.
shalmaneser said:
dirty boy said:
Eat little and often
For example, spread this evenly over the day
Cereal/milk
Apple
Half a sandwich
Half a sandwich
Banana
Tea (decent meal as usual - not chips or crap)
Plenty of water, scrap teas/coffees with sugar
Then running is the best way to shift fat, you need to do over 20 minutes, as that's the point at which you burn the fat, and not what you've just eaten, but get on your bike as often as possible.
Start playing five a side/badminton with mates for a few weeks too?
That's all very well but what you've got there is a weight loss diet and an exercise regime. How do you expect your body to react if you stop eating and increase the amount of exercise you do?For example, spread this evenly over the day
Cereal/milk
Apple
Half a sandwich
Half a sandwich
Banana
Tea (decent meal as usual - not chips or crap)
Plenty of water, scrap teas/coffees with sugar
Then running is the best way to shift fat, you need to do over 20 minutes, as that's the point at which you burn the fat, and not what you've just eaten, but get on your bike as often as possible.
Start playing five a side/badminton with mates for a few weeks too?
I'd suggest the OP watches when he eats (ie no kebabs or takeaway pizza fests) but ups the exercise.
That's eating sensibly for an office worker. Plenty of calories there, i'm training for a marathon on that diet. My evening meal is usually a 'decent portion' spag bol, meat and veg, curry etc.
I said this on a thread yesterday, but if you are looking to lose fat, then you need to work at between 65% and 75% Max Heart rate (MHR) In this zone, you will lose most fat (Probably) This does not involve going mad on your runs/cycles, but taking a steady pace and keeping it going. Take a training partner to keep it interesting.. at this pace you should be able to chat quite happily.
T-J-K
T-J-K
http://hundredpushups.com
I'm currently on week 5 and it makes a hell of a difference (or it does for me, but I used to be a lazy little fecker)
I'm currently on week 5 and it makes a hell of a difference (or it does for me, but I used to be a lazy little fecker)
andy400 said:
Worked for me, but everyone's different:
Run 4/5 times a week, between 3 and 7 miles depending on what else you've got going on and time spare.
Cycle 3/4 times a week between 12 and 25 miles qualified as above, keeping the pace up as much as possible. I tend to get the shopping in by bike - saves on fuel too!
Walk instead of motorised transport wherever possible - including stupid minor stuff like always using the stairs instead of escalators/lifts in the office/shops etc.
Some, but not much at all, free weights at home so as to not neglect the upper body.
Can do more if necessary, but important to take days off from the running/cycling.
Run 4/5 times a week, between 3 and 7 miles depending on what else you've got going on and time spare.
Cycle 3/4 times a week between 12 and 25 miles qualified as above, keeping the pace up as much as possible. I tend to get the shopping in by bike - saves on fuel too!
Walk instead of motorised transport wherever possible - including stupid minor stuff like always using the stairs instead of escalators/lifts in the office/shops etc.
Some, but not much at all, free weights at home so as to not neglect the upper body.
Can do more if necessary, but important to take days off from the running/cycling.
Symbolica said:
http://hundredpushups.com
I'm currently on week 5 and it makes a hell of a difference (or it does for me, but I used to be a lazy little fecker)
I think this will be the key for the 3 weeks. Longish bike ride and run nearly everyday followed by starting out on the bicep curls/push ups/sit ups/squats.I'm currently on week 5 and it makes a hell of a difference (or it does for me, but I used to be a lazy little fecker)
Running. Proper running outside. I used to flirt with the runner in the gym, 10mins here and there. As a benchmark, i would HIT train - 1min @16kmh, then 1.5mins @6kmh. I would do 3 or 4 sets and be knackered.
Then i decided to do a half marathon. Took a while to build up to 5 miles, but my fitness shot up. I did the HIT 10 times 1min @16kmh, then 1.5min @9kmh was over the moon!
Go easy building distance up - i am currently off running with achilles tendonitis overdoing it
Then i decided to do a half marathon. Took a while to build up to 5 miles, but my fitness shot up. I did the HIT 10 times 1min @16kmh, then 1.5min @9kmh was over the moon!
Go easy building distance up - i am currently off running with achilles tendonitis overdoing it
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