2aHawaii
General Topics => Health, Fitness, and First Aid => Topic started by: new guy on December 09, 2013, 06:25:34 PM
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It all depends on what you are trying to achieve. What is your goal?
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I haven't used SPRINT for my Long Distance service in years....
Wait! What?
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Can't hear me now?
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Sprints are good to mix in with with a regular running routine. A good timed run for 45 min is good enough. You work on getting a longer distance ie: faster overall mile in 45 minutes and mix in interval training once a week. Too much sprints may lead to an injury.
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30/60s are also a good workout. Sprint as fast as you can for 30 seconds, walk for 60, sprint for 30 etc. this type of workout increases your all around performance including distance running.
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My opinion is if you are sprinting, your workout should probably be like 10-20 minutes max. If you can sprint for 30+ minutes, I don't think you are sprinting as hard as you could be.
Interval training is really good when trying to pick up the pace. It's what they train to run longer but shorter distances (2-3 miles) etc. The guys that were really fast in the navy, mostly our boats divers, were doing lightpoles... run one jog one... run one jog one.
When I watched guys train with "sprints" for power, it was usually with another person in tow providing resistance. Rubber bands work really really great for this.
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I've been doing interval training. I did the Insanity Max program, which was 9 weeks. That program is no joke. It's tough at first for sure, but it's ok if you go at your own pace as long as you push yourself to do as much as you can (while keeping your heart rate in the safe range) then you'll start to see the benefits/gains pretty quickly. At least that's what I experienced.
Of course, all of that is assuming you're healthy enough to do such rigorous exercise. Since you're thinking of doing sprints, then it sounds like you're already at least in decent shape.
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I haven't used SPRINT for my Long Distance service in years....
Wait! What?
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I used to use long distance USA. Never tried Sprint but I hear its good.
Drunken posting here. Happy New year gents.
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I like hiking in the mountain at an alternating pace. Better scenery, easier on the knees, and suck less car exhaust that way.
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I like hiking in the mountain at an alternating pace. Better scenery, easier on the knees, and suck less car exhaust that way.
My brother used to like training runs through the ghettos areas of New Orleans, so he would occasionally get a pit bull to give him a sprint interval. Good thing he had more than enough endurance to stay ahead of the dogs.
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Example run 2.9 miles.... Ala Moana Park. Starting at walkway near magic island bathroom/showers near p/lot. Brisk jog counter clockwise around magic island and park. Hit Ala Moana Blvd at Atkinson, Heading Ewa on sidewalk towards Ewa park entrance do sprints light pole to pole. Sprint one, jog one. Hit Ewa entrance brisk jog to finish. Include keyhole parking area and get 2.9 miles.
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To get in condition my boxing coach made us run a couple miles in sand, also pole to pole like surf said run 1 sprint1-it must have worked.10 straight wins-champion in 2vweight divisions-outstanding fighter of the year,ooohhh the good old days, My pole to pole now is the couch to icebox to the bathroom.lol...
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I saw a study recently that showed running over 2 miles a week shortens you life.....
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I saw a study recently that showed running over 2 miles a week shortens you life.....
could you please provide a link or reference for this study?
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I saw a study recently that showed running over 2 miles a week shortens you life.....
According to the study you are probably citing, it's 20 miles per week, not 2.
What's a decimal place between friends, right? :D
http://sites.psu.edu/siowfa14/2014/11/28/does-running-shorten-your-life/ (http://sites.psu.edu/siowfa14/2014/11/28/does-running-shorten-your-life/)
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I saw a study recently that showed running over 2 miles a week shortens you life.....
i think BJ Penn said that. ;)
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Got a scare last night.
Waiting a Longs for my kid's vitamin to be filled so I sat down at the free BP cuff.
Reading indicated 140/99 and I was all WTF?!?
Admittedly, I haven't been exercising and eating as well as I can, but 140/99 is pretty fucking bad.
Resolved to make a change last night, and ate a tofu/tuna/spinach salad, then just got done running for 45 minutes.
Throat burning, right calf close to cramping, raining and dark.
... probably the most enjoyable 45 minutes I spent in awhile.
Also, checked my BP 3 times since last night and each time the reading was in the 128/70 range.
Might have been that my shirt sleeve was messing with the reading?
Lots of things affect BP:
Stress
Some foods
Lack of Sleep
Taking the reading with one arm versus the other (mine are always 10 points different from each other)
Emotions (I was angry once and my BP skyrocketed to 160/105 -- normal was always 118/78 or less)
Walking or exerting yourself physically just before -- need to rest for 5 minutes before testing to let things settle down
Higher than normal sodium intake that day (salty foods, some meds)
Drugs like cough syrup and Motrin/Ibuprofen
Problems with the equipment taking the reading
Time of day (mornings are usually much lower after a good night's rest)
The best method is sit quietly, no talking, no moving while measuring. Give yourself 5 minutes sitting before taking the reading.
Ensure the cuff is at the same elevation as your heart. Way below the heart increases the pressure.
Take 3 readings in a series, 5 minutes apart and take the average of each upper/lower number.
With so many variables, even the doctors don't get worried with one or two high readings. They will have you come back in a week or so to check it again if it's way high to allow your body to "normalize" in case something other than your body's system is causing it.
If you want to try lowering it, listening to very relaxing music for 30-45 minutes twice a day while controlling your breathing to 6 inhalations per minute (10 seconds per breath) or fewer does wonders. I've been able to lower my pressure 20 points on both numbers in 30 minutes doing this.
Even though hypertension is called "the silent killer" I guess I'm "lucky" in that I do get symptoms when my pressure is too high. Gives me a signal to slow down and do those breathing exercises.
The bad part is, when you take your pressure and it's way higher than it should be, it's like a self-defeating test! The reading makes you tense which raises your pressure which then makes you want to check it again which then shows higher and makes you tenser and tenser!
Costco sells a device called "RESPeRATE" that's actually a bio-feedback device. It monitors your breathing in sync with some music. It varies the speed of the music as you listen and breathe after it calibrates your resting breathing rate.
I found it at Costco for about $75 off long time ago. Since then, it's hit or miss for sales and in stock. At almost $250, it's worth shopping around and waiting for a sale. I've had mine for years, and it's still going fine -- although the elastic for the chest sensor is twice as long as when I got it!
http://www.resperate.com/
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Re. Blood pressure. It goes up and down minute by minute.
I went doctor a few weeks ago, the nurse takes my bp and it's high.
Then the doc comes in a minute later, retakes the bp and it's normal.
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Re. Blood pressure. It goes up and down minute by minute.
I went doctor a few weeks ago, the nurse takes my bp and it's high.
Then the doc comes in a minute later, retakes the bp and it's normal.
Must have been a cute nurse :thumbsup: