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Post by jamiecatslc on Dec 31, 2009 0:30:03 GMT -5
I like to go hiking around SLC I also do some "boy" stuff like lift some of my brother's weights and stomache crunches i run some times but usually I'm too tired to go in the morning
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Post by ldsgirl Aka Sayari on Dec 31, 2009 1:46:38 GMT -5
I like to go hiking around SLC I also do some "boy" stuff like lift some of my brother's weights and stomache crunches i run some times but usually I'm too tired to go in the morning I practice karate, run, bicycle, hike, swim and canoe. In the winter I ride a stationary bike, lift free weights, use the Bowflex and play basketball at the Y. I also do stretches, crunches and push-ups.
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Post by hockeydude on Dec 31, 2009 2:02:23 GMT -5
Fitness is a huge part of my life. I'm considered an elite in one sport and am honor roll in another when it comes to an endurance (inline;track). So here's the breakdown.
Your body tolerates different pressures different ways. Keeping things basic, there are two main ways you use energy.
Aerobically - Aerobic generally meaning with oxygen, you work your aerobic system to be able to function for a long amount of time. So if you want to run a marathon or swim a mile, you'll need to train your body aerobically.
To work your body this way, just go for as long as you can. If you can run a mile start there and keep running a little further every day. Same with swimming, cycling, rollerblading, whatever. This is what tends to slim people down as well, but it takes time. When I think of aerobic I think of distance.
Anaerobically - Anaerobic generally meaning without oxygen, and actually with sugar. Anaerobic is much harder to train, and those that would be considered "elite" are those whose bodies have learned to cope with a much, much smaller intake of oxygen.
When you think of anaerobic, think of speed. When you sprint in anything, you're using your anaerobic system. Sugar lasts much shorter than oxygen and that's why you can only sprint so long and why it is so much harder to train.
Then with muscles it's pretty easy business. The hard part is the diligence. High weight, low reps (# of repititions) to bulk your muscles. Low weight, high reps to condense or tone your muscle. For skating I do a little of both. Having bigger arms means my arm swing controls more of my momentum, but it's also better to be dense and aerodynamic.
If you're looking just to get in shape, stick with aerobic, that's how I got my base. Just start running and run a little further each day. Also watch your diet though. That can be a big factor. I'm not saying you have to say goodbye to say ice cream forever, just only welcome it every once and awhile. Fruit is a cheat. It tastes good and it fits an ideal athletic diet. I reach for plums and raisins all the time.
If you're really looking to get into shape (and wow I've already typed too much as it is) I can teach you more about stuff like V02 Max, lactate threshold, plyometrics, and all that, but I think you'll be fine with what I've posted.
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Post by ldsgirl Aka Sayari on Dec 31, 2009 10:30:13 GMT -5
Eric, I was very impressed by your fitness and training knowledge! I didn't think that it was too long. It was very interesting and informative! If you have the time...I would like to read more of your fitness and training tips. You're almost like a pro-trainer offering advice! I'm not a pro-anything, but I still like to stay in shape! Hey, have you thought of a name for you homepage yet? I was thinking the "Hockeydude Training Camp!"
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Post by hockeydude on Dec 31, 2009 12:59:14 GMT -5
Glad to hear your interest Jenni, here are some more notes then. As far as getting faster, stronger, and having a greater indurance than other people, there are other factors that you have to worry about. These are, when I plan a workout, what I put emphasis on. I'm a racer, not a finisher. VO2 Max - This is a measure of how much oxygen your body can consume when you're at or near your maximum heart rate. You may notice in races that some runners start breathing fairly hard right off the bat, but they don't slow down at all for the rest of the way? That's because they have a high VO2 max, and they basically can replenish their energy to a degree while they're racing. The concept is simple, but training is hard. To train VO2 you have to find your max. heart rate, and train at 65%-85% percent of that for an extended period of time, like 20 min. or longer. So a 5k is a good distance to work on VO2 max for. Lactate Threshold - In a race do you notice how when you're really, really tired that even when you have the will to sprint you can't? That is lactate threshold. Your body tries to "fix" pain by stopping what's causing it, and to do so it streams lactic acid into your muscles so that they are harder to function and in turn will let off the gas pedal a bit. So, when you work your lactate threshold, you're training so that your body can tolerate more before the lactic acid kicks in. To train this is similar to VO2 max, but it's 80%-90% of your max. heart beat, so it's very strenuous (I aim for 83% in workouts. You get a little bit of both). Plyometrics - Plyometrics are weighted or none weighted movements that increase strength, flexibility, and power. Jump roping is a very simple form of plyometrics. The advantage to plyometrics over weight lifting is that with plyometrics, your body learns the movement while it is growing. If you straight weight lift your body has to re-adapt to your new mass. So I do lots of plyometrics. There are hundreds, maybe even thousands of plyometrics, so if you want to work a particular area you can google and I'm sure you'll find hundreds. Interval/Resistance/Elevation Training - I think I've made it clear now that in order to get stronger you have to hurt. Lance Armstrong is one of the greatest athletes in the world, but even he has to do something to put himself in a lot of pain. Three main ways to do that are with intervals, resistance, and elevation. I've seen lots of videos of Lance biking against a wind simulator on an incline, so he works two, maybe even all of these. Interval training is really hard. It is basically operating on pace (so running at a normal pace), and then sprinting for a period of time based on your ability. You repeat this a number of times . Here's one of mine: 5k Run interval: 6:40 pace mile 2:20 half mile interval 6:40 pace mile 2:25 half mile interval 6:15 pace mile 90% heart rate .2 mile finish. That's more to get ready for the rigor of a race, but you get the idea. Resistance and elevation training speak for themselves and apply the same concept. Working with either, depending on the degree of course, multiplies the necessary output of your body, so it takes a lot more energy. In turn, you get stronger. I think that's enough for there, hope this helps.
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Post by ldsgirl Aka Sayari on Dec 31, 2009 14:56:37 GMT -5
Eric, Thanks for the follow-up! I know that it took a great deal of time to write all of this up. I know that I can use this information to help me perform better and I think that others will too! PS: Lance Armstrong is mine and my brother's favorite cyclist! After winning the Tour de France 7 times and retiring for about 4 years....he came back last year and came in second! We're both hoping that he can still fine tune his body through training like you have described to win the tour this summer!
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Post by shadow on Dec 31, 2009 19:12:19 GMT -5
I march in my school band and I used to run Distance in track, My best time ever was around 6 mins but its around 8 mins now my calfs are probly the only part of my body that are in really good shap because of marching, I can lift more than the football team with them, I also enjoy camping and hiking but my parents say I spend too much time indoors
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Post by Jayda on Jan 6, 2010 13:07:45 GMT -5
Well, this year as one of my New Years Resolutions I'm going to try and get back into working out. Half of last year and late 2008 I really got into eating healthy and working out everyday and such but then I got really sick for a couple of weeks, and then I had to recover, and I just fell out of the habit. So, I'm going to try and start next week Next week because I have this week off of school. Yeah, I know... I'm just lazy Haha. But I have this video that has 10 minute work-outs for whatever part of your body, plus a 10 minute stretching session. So I'll be doing two work-outs a day and the stretching session. So 30 minutes of working out. Plus, whenever I'm getting ready for something I turn on my MP3 player or the music on my phone and dance to it. That gives you a decent work-out You can burn up to 40 calories just by swinging your hips for 30 minutes (I think, haha)!
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Post by ldsgirl Aka Sayari on Jan 6, 2010 17:43:38 GMT -5
Well, this year as one of my New Years Resolutions I'm going to try and get back into working out. Half of last year and late 2008 I really got into eating healthy and working out everyday and such but then I got really sick for a couple of weeks, and then I had to recover, and I just fell out of the habit. So, I'm going to try and start next week Next week because I have this week off of school. Yeah, I know... I'm just lazy Haha. But I have this video that has 10 minute work-outs for whatever part of your body, plus a 10 minute stretching session. So I'll be doing two work-outs a day and the stretching session. So 30 minutes of working out. Plus, whenever I'm getting ready for something I turn on my MP3 player or the music on my phone and dance to it. That gives you a decent work-out You can burn up to 40 calories just by swinging your hips for 30 minutes (I think, haha)! I wish you success in your work out plan! Star slowly, but do it on a regular basis and you'll get the most benefit from it!
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Post by Jayda on Jan 8, 2010 13:35:46 GMT -5
Thanks! Yeah, I think I'm starting at 4 times a week and then maybe move up to 5-6 times, but 4 seems a better place to start. Last year I worked out 6 times a week for 30 minutes It was really nice.
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Post by hockeydude on Jan 8, 2010 20:48:53 GMT -5
Keep in mind that different exercises do more for you. If you're just trying to keep in shape it probably doesn't matter, but here's just an idea: www.nutristrategy.com/activitylist.htmOne of my favorite ways I choose to just keep in shape (if I just really, really don't feel like doing intervals that day) is through a game called DDR. It clicks for different people, but if you're like me it'll be a game that will be hard to keep off and it'll keep you in shape. I play the level "heavy" on it and I found on some site that dancing for an hour there can burn 700 calories. So definitely worth looking into.
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Post by ldsgirl Aka Sayari on Jan 8, 2010 22:14:31 GMT -5
Keep in mind that different exercises do more for you. If you're just trying to keep in shape it probably doesn't matter, but here's just an idea: www.nutristrategy.com/activitylist.htmOne of my favorite ways I choose to just keep in shape (if I just really, really don't feel like doing intervals that day) is through a game called DDR. It clicks for different people, but if you're like me it'll be a game that will be hard to keep off and it'll keep you in shape. I play the level "heavy" on it and I found on some site that dancing for an hour there can burn 700 calories. So definitely worth looking into. I like checking the calories burned for different exercises. Below is a link to DDR: en.wikipedia.org/wiki/Dance_Dance_Revolution
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Post by Jayda on Jan 8, 2010 23:46:38 GMT -5
I wish I could take dance lessons! That would be a dream come true!
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Post by hockeydude on Jan 12, 2010 23:56:32 GMT -5
Ahhhh yeah. So I figured this would be the place to put this. You can measure or calculate your VO2 max. Measuring requires equipment which I'm not sure if we have nearby my town, so I calculated it. I basically had to walk as fast as I could (looking very stupid with people around ) for a mile, measure the time it took, and then measure my heart rate after. And... I came out with a VO2 max of 58.7. The national average is 35. And the highest ever recorded was 90, just to put things in perspective. For more, one of our Olympic Marathon runners came in at 75. So, while I might not be at the level of Lance Armstrong (84; shocker), I fit within the ice speed skating 'elite' margin by 3, about every sport that has a stadium (this is endurance remember, not skill :S), and I'm just 1 short of being an 'elite' distance track runner. Which I'm wondering just how fast track elites are considered. NCAA maybe? So yeah, that's my life.
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Post by ldsgirl Aka Sayari on Jan 13, 2010 5:28:20 GMT -5
That's very impressive! Now I wonder how much the number can be improved with more specialized training?
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Post by shadow on Jan 13, 2010 16:38:29 GMT -5
I wish I could take dance lessons! That would be a dream come true! I know it would be great to learn how to dance but Im too clumsy to be able to
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Post by Jayda on Jan 13, 2010 16:55:28 GMT -5
I could so do it. I have the ability. It's just the money that's the problem... -sigh- xD
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Post by shadow on Jan 13, 2010 16:57:44 GMT -5
watch videos on youtube there has to be someone that teaches at least the basics on there
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Post by Jayda on Jan 13, 2010 17:04:31 GMT -5
My parents have blocked youtube I wish I could do that, though! xD
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Post by shadow on Jan 13, 2010 17:12:19 GMT -5
Thats not fair why? Thats such a pain really
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Post by Jayda on Jan 13, 2010 18:41:28 GMT -5
I have no idea, honestly. They just did it one day... and I loved youtube But I guess it's reasonable, since you can access bad stuff on there? Or so I've heard? I have no clue xD Which is an excellent thing
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Post by shadow on Jan 13, 2010 19:08:17 GMT -5
Its harder to get on stuff like that than most people think. and theres actually a large LDS community on there
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Post by Jayda on Jan 13, 2010 20:15:56 GMT -5
Yeah, I've heard that, too. There is? Urgh, I wish I could get on It might make things easier for me.
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Post by shadow on Jan 28, 2010 16:10:27 GMT -5
well theres this site and lds.net If your allowed to have a facebook or myspace there are groups for members on there as well
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Post by Jayda on Jan 28, 2010 16:23:14 GMT -5
I have a facebook. I've joined a couple of LDS groups So, today is my second day of working out. I forgot how much I love it!!! Even though I'm sore as all get out, I feel great, too! It's really good at relieving stress, and it makes me feel better then I have in months!!! I used to work out ALL the time. I stopped for a good reason, but I shouldn't have quit entirely! This is great! Haha.
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