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Joined: March 16 2008
Location: Biosphere
Status: Offline
Points: 22774
Posted: June 08 2011 at 07:29
Apsalar wrote:
colorofmoney91 wrote:
June wrote:
Urghhh... ankle and shin pain today after barely 4km today.
Adjusting to the +30 celcius temps after months of running at around 15-20 degrees tops is tougher than I remembered. Phewww... Anyone has tricks besides staying hydrated?
I'm not going to take the risk of running after sundown, so I get the feeling I'll have to wake up really early all summer long.
Besides staying hydrated, just dress lightly and make sure you're breathing steadily.
A little extension on the hydration. Make sure you keep consuming fluids within the 1 to hour and half post exercise. It's a general rule of thumb you're supposed to replace 1 and half times the amount of fluids (salts, et cetera) lost while exercising.
Color, I assume your working/school as well? I'd try getting a bit more sleep (if possible), and look at your diet a little. I was in a similar situation (tho' I was doing 140-150k a week) a couple of months ago, and really focused on cleaning up my diet. I found this went a long way. Making sure I was eating foods with longer sustaining energy as I was relying on stuff like chocolate for sugar hits then having massive downs afterwards. In the end it was just simple stuff like have blueberries with breakfast, more fresh fruit and vegetables, and being conscious in fueling myself with high protein foods like yoghurt after sessions, cutting coffee intake to one in the morning (which still close to a quadruple shot).
I am in school, and my diet consists almost entirely of fresh fruits, vegetables, nuts, and whole grains. I still feel really fatigued, so I think I might just rest for today.
Joined: June 06 2006
Location: gansu
Status: Offline
Points: 2888
Posted: June 10 2011 at 18:56
June wrote:
^ Yeah, that makes sense. After today's run, I really felt still thirsty
even an hour later, so I think I just need to listen to my body.
Speaking of salts (kinda digressing from running here)... I've generally been avoiding all those sport drink type things, but I have a belt event at karate in two weeks and I've thinking about getting something like that, but I'm not sure what would be best. I've never done runs longer than 12km, so I've been sticking to water, but jogging is really not as muscular as karate. So I'm hoping for recommendations.
The last one I had lasted about 4 hours, and I was totally exhausted when it was time to do the fights (after the kion and the katas), despite having eaten dried fruit and 2 granola bars during the (very short) breaks. Suggestions?
I think it has been a wise choice. I drink the stuff most days, and it is going to do no favours to my teeth in the long run. The salts themselves help retain the fluid you taken on (the salt does make you more thirsty so you drink more), and hence stay hydrated, but also you get the most efficient up take of the carbs, which is the important factor if you exercising for longer durations (60-80min plus) so in general if you're doing recreational running they are not of much use.
How long are your karate comps.? If in the past you've had a big crash, you could try watering it down, likely it wont taste as nice, but the potency wont be nearly as strong. A lot of runners do this, mainly for the fact they cannot stomach the full strength with their insides jouncing around. I'd probably steer towards fresh fruit over dried fruit in these circumstances, since with dried fruit you've lost all the beneficial waters contained in these foods. It is also very easy to take on too much energy in this form. One would probably not consider eating 5 apricots in one sitting, but can very easily eat 5 dried ones without a second thought., since the waters are not present to tell you 'I'm full' Maybe I'm talking through my arse :P
It's always best to trial these things in a practice environment. On most occasions it comes down to what works for you, so there is always a bit of trial and error till you find a happy medium.
colorofmoney91 wrote:
A couple days later, I still feel fatigued. I'm
making an effort to chow down on a bunch of protein today, in hopes of
healing myself.
Joined: November 03 2008
Location: Montreal
Status: Offline
Points: 6521
Posted: June 10 2011 at 20:35
Apsalar wrote:
How long are your karate comps.? If in the past you've had a big crash, you could try watering it down, likely it wont taste as nice, but the potency wont be nearly as strong. A lot of runners do this, mainly for the fact they cannot stomach the full strength with their insides jouncing around. I'd probably steer towards fresh fruit over dried fruit in these circumstances, since with dried fruit you've lost all the beneficial waters contained in these foods. It is also very easy to take on too much energy in this form. One would probably not consider eating 5 apricots in one sitting, but can very easily eat 5 dried ones without a second thought., since the waters are not present to tell you 'I'm full' Maybe I'm talking through my arse :P
It's always best to trial these things in a practice environment. On most occasions it comes down to what works for you, so there is always a bit of trial and error till you find a happy medium.
I do like the idea of watering it down, because I tried some Powerade after my last karate class (over 30 degrees in the dojo... never sweated so much in my life) and this stuff is... urghh.
The fruits and nuts were mostly because our breaks are very short (5 minutes tops) so I need to eat quickly, and most fresh fruit I can't eat unless they're cooked or somehow processed (allergic reactions). But I guess I could try eating half a banana or something, that makes sense, thanks.
Joined: June 06 2006
Location: gansu
Status: Offline
Points: 2888
Posted: June 11 2011 at 23:24
I was assuming as much; 'tis a shame 'bout the fruit allergies.
Did a 32k race this morning, I'm not sure whose smart idea that was, been so long since I've done longer stuff. Hit 'the wall' 'bout 27k in, longest last 5k of my life.
Joel, did you run much earlier this week, say Tuesday or Wednesday? f**king freezing. I'm almost jealous of everyone sweating it up in 30 degree weather. Thankfully I've only got another three 'n' half weeks till I'm out of here.
Joined: March 16 2008
Location: Biosphere
Status: Offline
Points: 22774
Posted: June 12 2011 at 16:26
Ah, I feel so much better now. I can actually walk in a straight line and not feel like going to sleep afterwards. I still think I'm going to wait until tomorrow for running, though. Today is core strengthening day, which went quite well.
Joined: March 02 2009
Location: Australia
Status: Offline
Points: 19643
Posted: June 12 2011 at 18:18
Apsalar wrote:
Joel, did you run much earlier this week, say Tuesday or Wednesday? f**king freezing. I'm almost jealous of everyone sweating it up in 30 degree weather. Thankfully I've only got another three 'n' half weeks till I'm out of here.
I went on tuesday night and wednesday night, but had the other two days off after that. I usually get home from school/gym at about 5 PM these days and by then it's way too cold to want to do anything in Canberra. I'm also prone to getting sinus infections whenever I do anything in the cold which sucks.
Can't wait till summer, running with the sun still up at 7:30PM is the best.
Joined: March 16 2008
Location: Biosphere
Status: Offline
Points: 22774
Posted: June 14 2011 at 09:31
I went for a great run last night, and my playlist consisted of Atheist, Opeth, CAB, and Hiromi. It was so refreshing to get back out there and run the stress away again.
Joined: July 24 2008
Location: Big Muddy
Status: Offline
Points: 5210
Posted: June 17 2011 at 08:29
If you want to gain weight and strength, I think squats are by far the best exercise out there. But spotting and technique are absolutely essential. You can destroy your knees and back with squats. I was able to do the bar and 2 plates on a side (225 lbs. almost double my weight) and could bench my weight long long ago. I don't lift anymore - I'm married. It was a young skinny guy thing trying to fight my body type. It was good for me but cardio is so much more important for general health which is my focus now.
I just started running. It's been a little over 2 months, and I still have so far to go. My first goal is to be able to run a 5k in 30 minutes which may be pushing it. Actually my first goal is to run a 5k without any walking...but at the pace I run those things will actually be pretty close. 90-100 F here when I get home from work makes it alot less fun.
You are quite a fine person, and I am very fond of you. But you are only quite a little fellow, in a wide world, after all.
Joined: November 08 2008
Location: Sweden
Status: Offline
Points: 5195
Posted: June 17 2011 at 23:03
"I don't lift anymore - I'm married"
So in your opinion squats are for single guys, and cardio is for married people? Or to be more precise and less polemic: Squats are for putting on muscle, while cardio is for improving general health. Well, I think you're seriously mistaken.
In essence they point out that you can't separate cardio-vascular benefits from muscular adaption - and that proper strength training is preferable to cardio workouts because it gives you the cardio-vascular benefits without the drawbacks (overuse injuries, elevated cortisol, takes a lot of time) and in addition you increase or at least maintain your muscle mass. Especially in middle-aged/elderly people health is correlated with muscle mass, and strength training is what preserves muscle, not cardio.
Joined: March 02 2009
Location: Australia
Status: Offline
Points: 19643
Posted: June 17 2011 at 23:32
Yeah, squats are easily my favourite compound lift. Nothing makes me feel like I've worked as hard with any of my lifts after knocking out my sets.
As far as form goes, I've had a PT check my form a few time and he says it's perfect, but I constantly read contradicting information about how deep to squat, from 'knees at 90 degrees' to 'ass to grass' for some extremes. I generally squat the tiniest bit past the point at which my thigh runs parallel to the floor. Hard to know what's right in that regard with so much contradicting information, when I don't want to unnecessary limit my ROM and at the same time don't want to injure myself in the long or short term.
Mr ProgFreak wrote:
"I don't lift anymore - I'm married"
So in your opinion squats are for single guys, and cardio is for married people? Or to be more precise and less polemic: Squats are for putting on muscle, while cardio is for improving general health. Well, I think you're seriously mistaken.
In essence they point out that you can't separate cardio-vascular benefits from muscular adaption - and that proper strength training is preferable to cardio workouts because it gives you the cardio-vascular benefits without the drawbacks. Especially in middle-aged/elderly people health is correlated with muscle mass, and strength training is what preserves muscle, not cardio.
I think he meant he didn't have the time/interest to lift anymore, although I'll let him answer that himself.
But yes, a good balance of strength training and cardio is pretty important to a good exercise regime, you won't get any arguments from me on that
Joined: April 19 2009
Location: Kansas
Status: Offline
Points: 21795
Posted: June 17 2011 at 23:34
Mr ProgFreak wrote:
"I don't lift anymore - I'm married"
So in your opinion squats are for single guys, and cardio is for married people? Or to be more precise and less polemic: Squats are for putting on muscle, while cardio is for improving general health. Well, I think you're seriously mistaken.
In essence they point out that you can't separate cardio-vascular benefits from muscular adaption - and that proper strength training is preferable to cardio workouts because it gives you the cardio-vascular benefits without the drawbacks (overuse injuries, elevated cortisol, takes a lot of time) and in addition you increase or at least maintain your muscle mass. Especially in middle-aged/elderly people health is correlated with muscle mass, and strength training is what preserves muscle, not cardio.
Dude, take it easy on the man.
I just got a kidney stone so my daily run took a break today but my times have gradually getting better thanks to some effort gained by some awesome post-rock music while running.
Joined: November 08 2008
Location: Sweden
Status: Offline
Points: 5195
Posted: June 18 2011 at 00:32
progkidjoel wrote:
Yeah, squats are easily my favourite compound lift. Nothing makes me feel like I've worked as hard with any of my lifts after knocking out my sets.
As far as form goes, I've had a PT check my form a few time and he says it's perfect, but I constantly read contradicting information about how deep to squat, from 'knees at 90 degrees' to 'ass to grass' for some extremes. I generally squat the tiniest bit past the point at which my thigh runs parallel to the floor. Hard to know what's right in that regard with so much contradicting information, when I don't want to unnecessary limit my ROM and at the same time don't want to injure myself in the long or short term.
There are many factors involved. Currently my policy is to go down as deep as possible - I'll only increase the weight as long as I can still do that. In my next workout session I'll do 10x10 barbell squats with 40kg (88lbs) and only 1 minute of rest in between sets. I could also put on 80kg (176lbs) and do 4x8 or 5x5, but then my ROM would be seriously limited, and especially with squats my focus is not on putting on as much muscle as possible, but on the metabolic conditioning - my quads are big enough as it is, and I have no desire to look like a fanatical body-builder.
progkidjoel wrote:
Mr ProgFreak wrote:
"I don't lift anymore - I'm married"
So in your opinion squats are for single guys, and cardio is for married people? Or to be more precise and less polemic: Squats are for putting on muscle, while cardio is for improving general health. Well, I think you're seriously mistaken.
In essence they point out that you can't separate cardio-vascular benefits from muscular adaption - and that proper strength training is preferable to cardio workouts because it gives you the cardio-vascular benefits without the drawbacks. Especially in middle-aged/elderly people health is correlated with muscle mass, and strength training is what preserves muscle, not cardio.
I think he meant he didn't have the time/interest to lift anymore, although I'll let him answer that himself.
But yes, a good balance of strength training and cardio is pretty important to a good exercise regime, you won't get any arguments from me on that
My point was that strength training alone, if properly give you all the cardio-vascular benefits you would get from doing steady cardio work, but in a shorter timespan and with added benefits - so maybe I will get some arguments from you - at least if you should insist that you need to do both strength training and cardio workouts to improve your health.
Joined: November 08 2008
Location: Sweden
Status: Offline
Points: 5195
Posted: June 18 2011 at 00:36
Incidentally: For those of you who think that squats are for bodybuilders only, consider this:
I love overhead squats, but be advised that these are advanced exercises that you need to train for properly - use a very light-weight stick at first, and if you use serious weights be prepared to drop them in front of you - it's not possible to simply lower them if you lose balance without endangering your wrists.
Joined: March 02 2009
Location: Australia
Status: Offline
Points: 19643
Posted: June 18 2011 at 01:58
I'm currently low-bar squatting 100kg (80kg in plates, bar is 20kg) for 3x5 with a 2 minute break between sets since I'm doing a strength training program.
I'd agree that strength training does give you a very good cardiovascular workout - as I mentioned above, when doing lifts like squats I'm tired as all hell after and my heart is pounding, but isn't the benefit of cardio the fact that your heartrate is raised for a prolonged period? That was how I understood it worked. I also meant that both are important as far as overall health benefits available go, not just the cardiovascular benefit.
I've done snatches before, although I've never tried overhead squats. From what I've read, they sound like they'd hit your core pretty hard. I'll probably not try them for now at least. Squats, of any kind, are a pretty functionally applicable exercise though. Same as deadlifts (my favourite lift after squats).
Joined: November 08 2008
Location: Sweden
Status: Offline
Points: 5195
Posted: June 18 2011 at 03:28
^ You should give weightless overhead squats a try:
It's a really unique movement that can reveal (and auto-correct) posture problems, many people (myself included) find that at first they can't even do it properly because of flexibility issues - just like untrained people at first can't do a deep squat.
Another very interesting exercise is the wall squat (facing the wall):
The point is that the wall forces you to keep your knees above the feet and to keep you back really straight (you can intensify this and add elements of the overhead squat if you raise your arms during the movement (keeping them parallel to the wall) or of course even do a real overhead squat facing a wall).
Joined: November 08 2008
Location: Sweden
Status: Offline
Points: 5195
Posted: June 18 2011 at 03:39
progkidjoel wrote:
I'm currently low-bar squatting 100kg (80kg in plates, bar is 20kg) for 3x5 with a 2 minute break between sets since I'm doing a strength training program.
I'd agree that strength training does give you a very good cardiovascular workout - as I mentioned above, when doing lifts like squats I'm tired as all hell after and my heart is pounding, but isn't the benefit of cardio the fact that your heartrate is raised for a prolonged period? That was how I understood it worked. I also meant that both are important as far as overall health benefits available go, not just the cardiovascular benefit.
I have some beefs with the Body by Science book, but when it comes to this part I agree with it completely: Whenever you do very heavy work (e.g. generating lactic acid) the muscles involved receive a thorough training of all the components that are used in endurance-type activities, and this continues for hours after the workout (if it was really intense). You can read the book if you're interested in all the technical details, but in a nutshell the removal of pyruvate/lactic acid involves the Krebs cycle working at full capacity. Surely you've heard of HIIT (high intensity interval training)? There are many studies which show that short bursts of high-intensity activity give you the same training effect as far as endurance is concerned as do longer, more steady and less intense workouts.
So if you think this through you end up with a workout that is as short and as intense as possible while at the same time keeping the actual force involved low in order to minimize injury - and this is what it looks like for the legs (since we were talking about squats):
or instead of the BBS approach (HIT) you can try a more dynamic approach by applying the Tabata principle (a form of HIIT that uses very short intervals of activity and rest) to the leg press:
or you can do what I'm currently doing, which is sort of a variation of this Tabata protocol: 10x10 with 1 minute pauses.
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The Runner's Track
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Apsalar wrote:
Hope you're feeling better bro.
