GOT Fitness LOG

[evilwebby]

That’s interesting. I don’t cycle outdoors but after a knee operation last Christmas I bought a Turbo Trainer for my mountain bike to aid recovery. Boring! Then I cam across the Tabata Protocol so I’ve been using that. It’s quite well know but for those unaware it’s high intensity interval training , HIIT, that lasts four minutes. After a warm up you set your Tabata Timer on the App and off you go - cycle as hard as you can for 20 secs, slow cycle for 10 secs , hard cycle for 20 secs etc until you’ve completed eight repetitions , i.e 4 mins , then cool down or do some more when recovered.
I enjoy them when I do them , they really get you gasping and raise the heart rate if done properly , and you’re surprisingly shattered at the end. Hard to tell of course if they have a big affect on my running, but I believe they help particularly on those non running days.

I would tell you to ignore the tabata myth.

All it is is a superset of max intensity intervals. There's nothing amazing or special about it, however it has been taken way out of context.

If you actually go back and READ the study in full, you will see the tabata protocol was performed on a set of elite athletes who were already highly trained, and on top of their ongoing routine

This just confirms what we already know about training - a small dose of high-intensity work on a solid base will raise overall performance. Magazine articles conveniently forget about the "highly trained" sample and instead take focus on the "10 minute routine" because that makes a much more interesting read.

Everything we know about training, all coaches will broadly agree that you build a solid base which should account for at least 80% of your training. Serious athletes train anywhere 10-20hrs/week, some even more at some points of the year. You can't do that at anything less than a very moderate intensity. There are no top endurance athletes (defined as your race lasting > 2 minutes) who train mostly at high intensity. It's time spent doing the work that produces the adaptations, and you can only spend the time doing the work if doesn't leave you broken.

 

[Toffe3m4n]

As with any sort of training, start conservatively and build your way into it. Or maybe it's already too late for that

It sounds like you want to improve your body composition, in which case what you do in the gym is only 50% of it, diet is the other 50%. Compound exercises are preferable, and I would add bodyweight exercises. You may want to cycle muscle groups each time, so focus on core on session, then eg arms & legs the next etc. Don't neglect cardio and aerobic fitness if you also have a few love handles to lose.. having good base fitness actually supports your power platform.

And do forget to Feel Da Burn, brutha!

Hi mate,

I started a few years ago using 5X5 app on the phone, it is the easiest and best way to start in my opinion.. It concentrates on compound exercises and is really easy to follow.

It will also stop you getting injured, and has strict weight increments.

Thanks for the replies chaps. Downloaded that 5x5 app, will give it a look.

 

[royalbalou]

Any fellow blues doing the Great South Run a week on Sunday? Always a great day..unless it's windy on the sea front!

 

[Methuselah]

I walked up the stairs today without holding on to the bannister. Keep it up guys.

 

[FC sexy xxx]

Walked from town to fazakerley hospital before. Enjoyed it.

 

[duncs pigeon]

I walked up the stairs today without holding on to the bannister. Keep it up guys.

Bet you live in a bungalow.

 

[Bruce Wayne]

I would tell you to ignore the tabata myth.

All it is is a superset of max intensity intervals. There's nothing amazing or special about it, however it has been taken way out of context.

If you actually go back and READ the study in full, you will see the tabata protocol was performed on a set of elite athletes who were already highly trained, and on top of their ongoing routine

This just confirms what we already know about training - a small dose of high-intensity work on a solid base will raise overall performance. Magazine articles conveniently forget about the "highly trained" sample and instead take focus on the "10 minute routine" because that makes a much more interesting read.

Everything we know about training, all coaches will broadly agree that you build a solid base which should account for at least 80% of your training. Serious athletes train anywhere 10-20hrs/week, some even more at some points of the year. You can't do that at anything less than a very moderate intensity. There are no top endurance athletes (defined as your race lasting > 2 minutes) who train mostly at high intensity. It's time spent doing the work that produces the adaptations, and you can only spend the time doing the work if doesn't leave you broken.

Agree with that. Not at this time of year, but most of my training during the season is at around 85% of my max hourly rate. I can knock out 4 sessions a week at that intensity without too many challenges

 

[Number_25]

Tempted to start taking Creatine to see how much it helps with the treadmill.

Steadily dropping down. My Fitbit is telling me that my resting heartbeat is down to an "acceptable" level, and I'm feeling significantly less stressed.

 

[COYBL25]

Just catching up on the hill reps discussion, I’d advise a bit of caution if this is your first time . Two problems I’ve had with hill reps in the past are Achilles problems then a couple of years back I’m convinced they triggered Plantar Faciitis as my calves became really tight after them, everybody’s different just be cautious. Take it easier for the first couple so you get a feel for the hill, ideally you’ll be doing your last few reps faster than your first ones. If you don’t manage the number you set out to do first time that’s ok, it can take a couple of sessions to get a feel for the steady pace needed, often people blow it after 3 or 4 reps by starting too fast, then get it right next time.

You mentioned you’re doing a 10k in a few weeks, I would factor that in too depending on what you feel you need to improve. For instance if I was targeting a 10km race I’d be doing longer hills but less of them , say 6-8 , and seeking to improve my speed endurance , as opposed to say running faster shorter hills with more reps.

What I do with my hill reps is vary the inclines that I run on, depending on how I feel / any aches / tightness etc :

If I`m feeling tip top, I`ll do a load on a steep incline.

If I`m feeling a bit " leggy ", I`ll do a load on a gradual incline.

Makes a big difference.

 

[COYBL25]

Tempted to start taking Creatine to see how much it helps with the treadmill.

Steadily dropping down. My Fitbit is telling me that my resting heartbeat is down to an "acceptable" level, and I'm feeling significantly less stressed.

Not a wum - a side effect of Creatine, can be a trouble getting / maintaining a hard on !!

 

[BlueToff]

Had a day on the ale on Saturday in Manchester for the Grand Final.

That was my first 'rest' day without any exercise since the week before on the Tuesday (10 days total), and tbf by Friday night my run was very leggy (especially after the hill sprints on Thursday).

Got out yesterday with the intentions of just shaking off the cobwebs/hangover but fortunately I felt pretty good and didn't have any legginess (probably due to the rest) and did 7k in just under 37 minutes, so was pretty happy with that.

Not sure what's happening tonight. Lost my bloody phone in the aforementioned booze up, and need to sort that out in between my shifts. Will hopefully get out on a short one at least.

 

[TyphooToffee]

I try to go to the gym a couple of times a week, and have started going to a tai chi class once a week (tougher than the gym!). I'm coming up to 66 and have been retired since December. I am currently looking out the window of the gym, but am in the library doing my two-hour stint as a voluntary 'IT buddy'

 

[FC sexy xxx]

Had a day on the ale on Saturday in Manchester for the Grand Final.

That was my first 'rest' day without any exercise since the week before on the Tuesday (10 days total), and tbf by Friday night my run was very leggy (especially after the hill sprints on Thursday).

Got out yesterday with the intentions of just shaking off the cobwebs/hangover but fortunately I felt pretty good and didn't have any legginess (probably due to the rest) and did 7k in just under 37 minutes, so was pretty happy with that.

Not sure what's happening tonight. Lost my bloody phone in the aforementioned booze up, and need to sort that out in between my shifts. Will hopefully get out on a short one at least.

WOOL

 

[Pootsy]

I joined my wifes running club in the summer. Through various Interval Training and Speed/Hill sessions my ParkRun time is now within a minute of my pre injury time 2 years ago.

Getting there!

 

[BlueToff]

WOOL

Tickets were cheap fella, not a fan of either Wolves or Wigan - just fancied a day out

I am, technically speaking, still a wool, like, because i'm from Yorkshire