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I hope to get to that stage soon. In the meanwhile though, I'm trying to build on general fitness first.Quote:
Originally Posted by Uchiha Barles
My weight is pretty alright for my height, but my body fat percentage last measured was around 19%, which means that my lean body mass is probably subpar right now.
I'll remember that I'm looking for sweaty and hard-working people when I watch a demo though. ;)
Make sure that any dojo/academy you join preaches/allows sparring. Martial arts where you just practice forms means half the benefit. I'd suggest judo, as it teaches you balance and force, and improves core and base strength.
Sounds very much like me, and it's a great way to approach it.Quote:
Originally Posted by KitKat
I'll admit I have an interest in becoming more aesthetically pleasing, and it's certainly happening as a bonus side effect, but living a long, healthy life is at the top of my list.
I have no end in sight regarding this lifestyle. People often say to me "how long do you plan to do this for?" to which I answer "what, living my life?".
Week 4 of Insanity starts tomorrow. Now w/ added running!
Current: 1 mi/day.
Goal: 5 mi/day.
I hate running but I wanna be able to do ittt~
Whenever I get tired I just think of Rock Lee.
Do you guys use water or milk with your protein shakes? I just do the protein stuff with a shot of milk after workouts.
Between daily jogging and Insanity (which is a daily program) you're knees are taking one hell of a pounding. Make sure to run with proper form, and make sure to do the techniques in Insanity with control, the jumps in particular. Also, consider getting some knee support.
edit: I use water for my supplements.
Sounds to me like you're over-training, Sapphire. Take entire days off to allow your body to recover. Plentiful rest is ridiculously important.
@Uchiha: Will do!
@Raven: Insanity works in rest days every 7th day and a recovery day (yoga & stretching) in the middle of the week.
I also don't show any symptoms of overtraining. Feels more like I found my sweet spot.
I've been wondering myself about whether I should adopt more of a sprint form or a jogging form for HIIT on the road. While on one hand it makes sense to learn to sprint properly if I'm going to burst at full capacity, actual breaks between sprints should be between 3-5 minutes to restore the anaerobic capacity again for another run. If the breaks in my normal routine are only 1 minutes or so, it suggests that I wouldn't have the capacity to actually sprint in the traditional sense anyway - which would mean that a jogging/endurance form would be more suitable.Quote:
Originally Posted by Uchiha Barles
Maybe just do test runs (for 2 weeks) of each combination/style and see if you get any hard results?
Ohh those sweet endorphins. Few things can beat the feeling I get after a good exercise or some manual labor paired with a good sweat, sometimes is frightening. I met a CEO that divorced cause he only stopped at home to sleep he started jogging more than 6 hours a day plus yoga, stretching and god knows what more.
I've never felt this endorphin stuff. :(
The only things I feel after exercise are:
1) heat
2) soreness
3) heart feeling like it wants to give up
4) wanting to die
More often than not, my gums and teeth feel really itchy during a jog. I have no idea what that feeling is supposed to reflect, but it's mighty uncomfortable.
edit: and occasionally, extreme hunger. I've had a few episodes where my stomach felt like it was digesting itself. It's a deep, gnawing pain that probably happened because I didn't eat enough that day before exercising (like, prolly more than 5 or 7 hours prior)
What the actual fuck?Quote:
4) wanting to die
That's the best feeling if you look at it the right way. Know that you just worked out and did something good for yourself, and turn that feeling into a positive. Though in Buff's case, it might be a serious underlying medical condition that he should get checked out.Quote:
Originally Posted by Archangel
Seriously, Buff, if your teeth/gums itch when you jog, that might be a sign of something you should see a doctor about. You can tell when dogs are having heart/circulatory system issues by looking at their gums.
Unless I'm missing something concerning HIIT, you're not doing HIIT if you're doing endurance running, and thus you'd be sacrificing HIIT's benefits to your resting metabolic rate. The intensity has to be high, like 90% peak oxygen or better. Jogging tends to get you to 70%. I don't know too much about the science of HIIT but 3 to 5 minute rests seems excessive. I've seen rests between 10s and 60s. My morning workout involves 60s rests.Quote:
Originally Posted by Buffalobiian
You're right about HIIT.
I'll illustrate my point with some examples:
Background: jogging and running lands with either healstrike, midfoot or toe strike. It depends on the runner, if they wear shoes and the speed with which they run. Sprinting uses a toe (forefoot) strike due to the speed and the amount of lean you have when you run.
Your muscles also work on aerobic/anaerobic systems. The anaerobic one can be used for perhaps up to a 30 second burst of intense work. The fuel for that requires something like 5 minutes to rebuild in the body after you deplete it.
You require your anaerobic fuel if you wish to sprint at full speed.
Scenarios:
Sprint training with 5 minute breaks (like they do for track training):
I give my body enough time between sprints to rebuild my anaerobic capacity. I can utilise that system when I do my sprint, which will be as fast as my body can go. I will still accumulate muscle microtrauma, but I should not be hindered by a lack of anaerobic fuel. In this state, I can run in excess of 20km/hr at least for part of the track. This speed requires me to use a forefoot strike. It may be worth my while to use the sprinting form in order to increase my speed.
Someone training for track sprints would do this, but it doesn't mean they don't or can't choose to train with some aerobic capacity built in like below.
HIIT with 1 minute breaks
I will not have enough time to build my anaerobic capacity back up. During my run, I will be more tired and rely more on my aerobic capcity. Without the anaerobic fuel aid, I will probably only be able to run at 14km/hr. At that speed, I may comfortably run with a mid/heal stroke, especially when my speed drops lower by the 10th HIIT burst.
This is more in line with regular HIIT runs.
The above is HIIT, but by the latter stages you should be so tired that you're not even sprinting, but barely able to run hard. Even though you're running hard, you're not running all that fast. I was tossing up about which form would be ideal (both for performance and injury reduction) in this case.
I misunderstood, like an idiot, what you meant by running form. My understanding is that the midfoot strike is best to avoid injury to the knees, shins, and Achilles tendon. As far as sprinting is concerned, I've seen people do it with what looks like a midfoot strike while others seem to be attacking the ground with the balls of their feet and a heavy forward lean. I just tried sprinting for a quarter mile and noticed that there's a very slight difference in the foot strike. It's still mostly a midfoot strike but slightly favoring the front. It isn't a toe strike or even the ball of my foot. I still need to roll on the ball of my foot before I can push off of it. If I were doing HIIT with sprinting, this is how I'd do it.Quote:
Originally Posted by Buffalobiian
As far as performance is concerned, toe striking *might* help with the speed and it is good in reducing the impact to your knees and hips, but increases the strain on your calves and shin bones. If it is equally important for you to get the sprinting performance increase as well as the metabolic benefits of HIIT, you might want to do the toe strike, making sure you're eating in a way that is going to alleviate some of the strain you'll put on the aforementioned body parts when you start to kick it up a notch. A google search on this topic though shows a good number of sprinters using a midfoot strike. So I'm not entirely certain about the performance differences between the two foot strikes.
So, if improving your sprinting is important to you as much as the HIIT benefits, I'd suggest finding out for sure if the toe strike does improve your speed. If it does, use it. If it doesn't, use the midfoot strike. If the HIIT metabolic benefits are the main concern, use the midfoot strike. Avoid the heel strike like you avoid the HIV virus. Concerning the rest of the form, the forward lean is recommended for both jogging and sprinting, but its more pronounced in sprinting.
Here`s a bit of an update on my workout. It`s been 2 months now and so far i`ve increased 6 pounds, there`s been a noticeable increase on my arms. However, i noticed that my left body is a bit bigger than my right one, is this normal?
Are you left handed or right handed? Do you notice you tend to favor one side or the other when lifting?
Not really, no.Quote:
Originally Posted by UChessmaster
Right handed, can`t say i`ve noticed if i do.Quote:
Originally Posted by Animeniax