The Workout and Fitness Thread

Snyper564 said:
Thanks for the insight, will research properly whilst I consume this and then carefully consider approach in the next 6 month. One of the very few vitamins I take as well is vitamin D.

One thing to point out tho on the protein side I'm taking about 25g a day more so not to difficult to supplement through normal foods. Definitely not defending this position at all as this is all 100% foreign to me.
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You might want to look into what you eat and when in relation to your workouts. This helps fuel your workout and assist with recovery.
 
InvisibleJim said:
You might want to look into what you eat and when in relation to your workouts. This helps fuel your workout and assist with recovery.
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Thanks will def do that. Haven't done that at all been zero change to diet although "heathly" eating maybe needs more focus when burning 700-900 calories every other day
 
Thanks for the advice, appreciate it.

@Rouxenator my aim is general well being, don't intend running marathons or anything like that.
Hence the random aim of 5km in 30 minutes.

@Snyper564 thanks for this, I don't have any outside safe trails I can do so I mainly use a treadmill. Do you have any knee issues? Runners world has an article regarding foam rolling- do you find this sufficient?

www.runnersworld.com

5 foam roller exercises to help tired muscles recover quickly

Feeling achey after your runs? Nail your post-run recovery with this simple foam roller routine
www.runnersworld.com www.runnersworld.com

I've only partially reached a runners high once

@InvisibleJim
That schedule is something that would be ideal for me.

So depending on time, what ive been doing/trying to be consistent on is 3 days of bodyweight exercises with stretching and try to do some treadmill everyday but doesn't always work out for me due to time constraints
 
Crusader said:
Finally managed to get back on the exercise bike again.

Did a 30 min/ 12.23 km ride. Seems to have been quite a shock to the system to get back to riding after two weeks since my heart rate immediately went to around 150 bpm even though I stuck to my normal pace and resistance. My Amazfit Neo also didn't like it at all and threw a fit with absolute garbage bpm readings. Hopefully it's just because the battery was low.
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I sometimes envy you on that bike that has no head winds - well I guess if you turn on a fan it's a different story :unsure::giggle:

Did not realise how much I was held back by it, until I had it from behind and then.... boom! PRs until gatvol-almost-home-mode kicked in.
1685788130360.png
 
Sayf777 said:
Thanks for the advice, appreciate it.

@Rouxenator my aim is general well being, don't intend running marathons or anything like that.
Hence the random aim of 5km in 30 minutes.

@Snyper564 thanks for this, I don't have any outside safe trails I can do so I mainly use a treadmill. Do you have any knee issues? Runners world has an article regarding foam rolling- do you find this sufficient?

www.runnersworld.com

5 foam roller exercises to help tired muscles recover quickly

Feeling achey after your runs? Nail your post-run recovery with this simple foam roller routine
www.runnersworld.com www.runnersworld.com

I've only partially reached a runners high once

@InvisibleJim
That schedule is something that would be ideal for me.

So depending on time, what ive been doing/trying to be consistent on is 3 days of bodyweight exercises with stretching and try to do some treadmill everyday but doesn't always work out for me due to time constraints
Click to expand...
Top foam roller stretches are calves hamstrings and quads you can buy the cheap floral one at dischem
 
Sayf777 said:
I've read through abit of the thread but was hoping for some insight. I know it depends on the person, but from ul guys experience what's the ideal method to be able to run 5km in 30 minutes.

Do I get used to faster running speeds in the 30 minutes (which I would prefer due to lack of time) or would the better method be to run 5km everyday and progressively decrease the time taken to get to 5km?
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Personally, I never really set out to do "5km in 30 minutes" but it seems the 30 minute time limit is important to you. Since time is important in this case, I'd say just go running for 30 minutes and forget about the distance you want to achieve. Go fast one day, go slow the next, have fun, mix it up and soon your fitness will improve and you should hit your goal and even exceed it.
 
OnlyOneKenobi said:
Personally, I never really set out to do "5km in 30 minutes" but it seems the 30 minute time limit is important to you. Since time is important in this case, I'd say just go running for 30 minutes and forget about the distance you want to achieve. Go fast one day, go slow the next, have fun, mix it up and soon your fitness will improve and you should hit your goal and even exceed it.
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Spot on my best 5km pace happened mid winter just set out and it was just the perfect day.

30min 5km and 1h 10km are good goals to aim for but the most important thing when running. IS NOT TO FAST TOO SOON I did couch to 5km when I started in two weeks and my shins paid for it took a few weeks to recover
 
Sayf777 said:
I've read through abit of the thread but was hoping for some insight. I know it depends on the person, but from ul guys experience what's the ideal method to be able to run 5km in 30 minutes.

Do I get used to faster running speeds in the 30 minutes (which I would prefer due to lack of time) or would the better method be to run 5km everyday and progressively decrease the time taken to get to 5km?
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A 30min 5k is an endurance/aerobic event, so the first thing to do is to develop your aerobic capacity to maintain heavy breathing for that time.
You do this by doing long slow runs longer than 5k. Important thing here is to keep your heart rate under 130bpm even if it means walking intermittently. Aim for 45min - 1hour, 3 times a week. Forget distance and speed.

Over time you will naturally run faster as your lungs are able to sustain the demands of hard breathing whilst running at 6min/k for 30min without stopping.

After this youll progress to interval training - sets of 400m to 1km with rests in-between and strides - 20sec sprints with rests in-between.
The body needs to also adapt to faster paces.
 
Sayf777 said:
I've read through abit of the thread but was hoping for some insight. I know it depends on the person, but from ul guys experience what's the ideal method to be able to run 5km in 30 minutes.

Do I get used to faster running speeds in the 30 minutes (which I would prefer due to lack of time) or would the better method be to run 5km everyday and progressively decrease the time taken to get to 5km?
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Is this a once off you want to run at that pace or would like to continuously be able to run at that.
6min per km should be fairly doable in a reasonable space of time (depending on your current fitness and weight levels). What are your current running times and how hard are you pushing on those times?

I would add interval training once a week (proper interval training)
Add much faster pace times for 2km runs
Add longer but slightly slower pace times for 7 to 10km runs

Learn how to pace yourself and when you can exert, especially when not on a flat run
 
syntax said:
Is this a once off you want to run at that pace or would like to continuously be able to run at that.
6min per km should be fairly doable in a reasonable space of time (depending on your current fitness and weight levels). What are your current running times and how hard are you pushing on those times?

I would add interval training once a week (proper interval training)
Add much faster pace times for 2km runs
Add longer but slightly slower pace times for 7 to 10km runs

Learn how to pace yourself and when you can exert, especially when not on a flat run
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No, it's for long term health so continously.
With pushing myself about 85%, around 3.3+ km in 30 minutes. So alternating 8km/h to 6km/h pace

Thanks @wise_guy will probably add the sprint intervals
 
Sayf777 said:
No, it's for long term health so continously.
With pushing myself about 85%, around 3.3+ km in 30 minutes. So alternating 8km/h to 6km/h pace

Thanks @wise_guy will probably add the sprint intervals
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What worked for me is building up my longer runs first. I am not a longer distance runner and I absolutely hate anything over 10km. I am heavy, it hurts and its not for me, but to reach my 5km goal, I built up endurance for 8 - 10km. The pace was not far off my normal 5km pace, but I paid close attention to my body and heart, and just kept myself going in a comfortable zone.
i did this for around 6 weeks or so, whilst still throwing in shorter runs to keep the legs ticking over and helping with recovery.
Once I was getting comfortable with "longer" runs, I started doing harder intervals and much faster short distance runs.
From there the 5km's became quite a bit quicker. Something I noticed is that I had quite a bit of variability in my times depending on so many factors, I dont know if everyone has it as badly as I do, but I could have a difference of 10 - 15% on each run. Some runs I felt great at the start but was dead half way, others i felt awful and then started to fly.
Distance Running is not my thing though, and all the above is just personal experience and less from a proper educated stance
 
Month 1 17/17
Month 2 19/16
Month 3 21/18
Month 4 (de load month) 11/11
Month 5 19/19 + Pilates


Month 6
Week 1 1/2 + Pilates
Week 2 1/4 + Pilates

Missed my first day Fri/Sat not bad in almost 6 months. Another start to the month lets do this!

Also did my squat PR today.

The squat sessions looks like this
2X12 warm up bar only
1X5 90kg (7kg less than body weight) This is the PR portion
3X7 70Kg

1686031811736.png
 
Snyper564 said:
Month 1 17/17
Month 2 19/16
Month 3 21/18
Month 4 (de load month) 11/11
Month 5 19/19 + Pilates


Month 6
Week 1 1/2 + Pilates
Week 2 1/4 + Pilates

Missed my first day Fri/Sat not bad in almost 6 months. Another start to the month lets do this!

Also did my squat PR today.

The squat sessions looks like this
2X12 warm up bar only
1X5 90kg (7kg less than body weight) This is the PR portion
3X7 70Kg

View attachment 1536275
Click to expand...

Do you go straight from the warmup to the highest weight?
I get that from a strength preservation point of view, but I would probably recommend loading up like 60Kg and doing 5 or 6 reps and then maybe jumping up.
 
syntax said:
Do you go straight from the warmup to the highest weight?
I get that from a strength preservation point of view, but I would probably recommend loading up like 60Kg and doing 5 or 6 reps and then maybe jumping up.
Click to expand...
Today yes, but I normally build up, also I do a proper warm up session before touching any weights.
 
Sayf777 said:
No, it's for long term health so continously.
With pushing myself about 85%, around 3.3+ km in 30 minutes. So alternating 8km/h to 6km/h pace

Thanks @wise_guy will probably add the sprint intervals
Click to expand...
So you're doing about 9min/k which is effectively brisk walking pace?

Ultimately road running is the best - there's no sub for all that O², but on a treadmill the best workout you can do is incline walking.

At around 6km/h gradually increase the incline every 3-5min and then continue on max incline for a total 30 min walk.

Gradually increase the time over a few weeks followed by an increase in speed.

Once you start jogging decrease the incline to keep your heart rate down.

This is your Zone 2, where the magic happens - in overall fitness, endurance and weight-loss.
And your knees with thank you for it.
 
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