you'll pass out before you hit the 1 minute mark. 5 minutes is a hell of a long ass time to go all out on anything.
I didnt mean literally all out, prob should have clarified. Mainly meant go harder and slower each 5 minutes.
i havent been down there in a while. no matter what they set it on, people are going to complain.. we have the same problem at my gym, cant please em all..
Hi, DonnyMost... great show, guys... first-time caller... listen, I started running on the treadmill again... my wife was the only one using it but now I am, since I haven't played basketball in a while... I used the incline to the 5th or 7th level and went on the 5th or 6th speed level on my NordicTrack old machine... I ran a warm up for about 1 or 1 1/2 laps and then 2 to three laps on 5 to 6, using the incline every now and then... it was like a mountain trail, but I changed the settings manually... My question is: am I hurting my knees using the incline? I have had problems with my meniscus on my left knee for a long time, and I have barely begun to get better after playing much basketball to hurt it... Should I not do ANY incline at all ? I'll hang up and listen...
i'm not a personal fan of incline running, ive seen more people tear up their knees that way than any other cardio method.. there's just too many other ways to get a good cardio workout, so I say dont risk it. walking on an incline? go for it.
I'm not doubting you, man, but... explain "I've seen more people tear up their knees"... why? Do they run on blacktop or concrete? I have good cushioning on the treadmill... the belt cushions my strides... How can I build stamina or strength to my legs by running on my treadmill at home (without weights or extensions)...? I'd like to strengthen my lungs as well so I am not huffin' and puffin' when I go back to playing basketball. I am a tough defender (SwoLy-Defense is the name of the game), but I can't stand running out of breath following the play and not playing D.
like all things moderation is key, what you see often is people doing their normal cardio routine, except on an incline. that can lead to a whole host of knee injuries... hyperextension.. stress fractures.. and commonly shin splints.. yuck.. if you learn to scale back the intensity to accomodate the incline, then sure, it can be safe. but like i said before, why risk injury when there's plenty of other, safer, and quite frankly, FUNNER cardio methods out there? building leg strength? thats easy.. lower body lift routine.. cardio endurance is a whole other issue..
So I am OK WALKING in an incline... but not running...? OK... that's cool with me. What is a lower body lift routine? Do you have a reference to an online description or drawings that show some of those exercises? I'd like to try some of those at home. You don't mean with weights, do you? I don't have any.
Donny my man. So i set the incline on the treadmill at 1 for my first 2 miles at level 6. Then I switch it to 0 for 3 more miles at 8.0. Will this tear up my knees and should I start icing them afterwards? I'm in my early-late 20's.
snoop, your situation is rough man. i totally know the feeling though. and you're absolutely right, your core muscles (abs, back, frontal abdominals, lumbar) are really responsible for determining the "ceiling" as it were, of the rest of your periphreal muscles. it sucks to start over from square one, but it sounds like you're on the right track. im not a big advocate of creatine, NO-xplode, etc.. stuff like that.. but for someone who is looking to fast track their weight gain it can be beneficial. Just be sure to stay hydrated, and progress your intake slowly, dont just dump it all on yourself at once. Protein shakes.. bars.. amino capsules.. those are all going to be your best friends.. along with overall calories of course. Be sure and start your training from the inside out, as you already know, a strong core increases the capacity of the rest of your body.. so build the foundation and work outward from there as needed. good luck.
finals, lean muscle gain is less likely to be achieved via the rep/weight ratio you described. dont fear it though, adding on a couple pounds of muscle is naturally part of toning up and i think you'll be pleased with the results. try for a lower intensity.. about 40-50% of your capacity.. high reps.. upwards of 15-20.. also, if you're going for maximum calorie burn, reduce your downtime between sets and exercises to under 30 seconds.. dont dilly dally when switching exercises either.. get right to it.. keep your heart rate up.
Donny Most Dangerous, I have a few questions but I'll post them one by one. How do I know if I've been over exercising/ over training? Will the workouts become harder to complete on a daily basis? I ask this because I work out 6 days a week. I run 4 days (7.5 miles each day) and workout with weights 3 days (1.5-2 hr workouts) a week. One day overlaps. Sometimes I feel as if the running never gets easier, even though I've got my body fat down to about 9-10%. Should I cut back on running? My workout goals is lean muscle mass, not bulk- thus I've focused on running more so for the past year. Also I generally hit the bench press on every other weight training day. For example if I do the bench on Monday, I won't do it again till Saturday. But sometimes it feels as if the bench gets harder even though I'm doing the same weight and same number of reps. Is this over training?
I would say yes. Are you losing lean muscle mass? Also, with your type of cardio you should be taking in something in the neighborhood of 3000 calories per day. Unless your shooting for 5% body fat. I give my chest a whole week of rest before I hit it again. Edit: Here is a link to a spreadsheet that calculates your daily calorie intake depending on what your goals are and level of excersise. Just punch in your numbers on the top left hand corner. http://www.freedomfly.net/Documents/calorie_calculator.xls
Thx. Good info there. Another question: When trainers say to eat every 3-4 hours, how big of a meal does one normally eat? Can it just be a peanut butter sandwich or a protein shake? What are some examples of things you eat every few hours?
Since my goal is to drop into the low teens BF% im taking in about 2000 calories per day. I just divide everything by six and spread the calories over my meals. I count a protien shake as a meal. Peanutbutter sandwich also but no more than 2 tablespoons per day. Steam brocholli. Carrot sticks. Celery sticks. I also have some cottage cheese just before I go to sleep. Something about Casien protien that takes a long time to digest and thus your body wont starve during the fasting. It's all about planning ahead though. I use this website for calculating my daily calorie intake. Pretty easy to use. Just punch in eveything you've eaten and it calculates carb%, protien, calories from fat, etc... http://www.fitday.com/
Btw, they do an "over the top" arm wrestling tourney every tuesday in midtown. C'mon. Someone has to want to beat Fatty at something! Total winner gets $150 in bar tab money. Beating me earns you a shot of your choice. (disclaimer, you have to be in my weight category. Otherwise, I'll just get the winner a beer.) (pps. I'm left-handed.)
