best workout bike or elliptical image
YAY!!!!
ok i have a bike, elliptical, weights, a pool, and a hot tub....
what are some good workouts for these?
and as for the bike and elliptical, how long should i do them for?
Answer
The weights, do those first. Do cardio after or even better is on another day entirely. Put the bike and elliptical on the interval setting, and do it until it's difficult to keep going. The more exhausted you are the better your workout. Just load up nutrients and water when you're done. I don't like ellipticals though. I like swimming for cardio, sprinting is fun too, more fun than jogging. Get in the hot tub after you work out to relax your muscles.
As for the weights its really best that you alternate between the major muscle groups and work out each once a week. My routine is this: Monday, chest and triceps. Wednesday, legs and shoulders. Friday, Abs, back and biceps. Go to http://www.exrx.net/Lists/Directory.html (use right column) to look up the major muscle groups and develop your own routine based on the equipment available to you. Again you can add cardio to some of your rest days. Only do cardio after your weights if you have to.
The weights, do those first. Do cardio after or even better is on another day entirely. Put the bike and elliptical on the interval setting, and do it until it's difficult to keep going. The more exhausted you are the better your workout. Just load up nutrients and water when you're done. I don't like ellipticals though. I like swimming for cardio, sprinting is fun too, more fun than jogging. Get in the hot tub after you work out to relax your muscles.
As for the weights its really best that you alternate between the major muscle groups and work out each once a week. My routine is this: Monday, chest and triceps. Wednesday, legs and shoulders. Friday, Abs, back and biceps. Go to http://www.exrx.net/Lists/Directory.html (use right column) to look up the major muscle groups and develop your own routine based on the equipment available to you. Again you can add cardio to some of your rest days. Only do cardio after your weights if you have to.
What is the best way to train for track season in spring?
Matthew
I pretty much have limited options at my school gym:
Treadmill - Bike - Elliptical
Of course I continue to use the calf raise, leg press but I was wondering the best way to train for cardio.
One of these options and any others are welcome to suggestion. Thanks
Answer
Assuming your running distance:
Run more. Get your mileage up into the 60-70 miles per week range. In the off-season you don't need to be worried about lots of workouts. Occasionally throwing in a light tempo run and then once every week or two doing a LIGHT interval session of maybe 1200m intervals alternating with a session of say 12x200 (100m accelerate, 50m sprint, 50m "float"). The 1200m is good for light aerobic development but will not be intense enough to make you drained by the time the season comes around, and the 200's help you to "keep in touch" with speed so the faster paces of racing don't shock you come spring.
More than anything its about the mileage. Almost universally you'll see HSers with times of like 2:05 800m, 4:50 1600m, and then like 18:45 5K. It should be 2:05 800m, 4:40 1600m, 16:00 5K. The problem? Aerobic Undervelopment. They have the speed for short distances but don't have the mileage to handle the longer distances and sustain strong paces. Most good HSer's and college athletes are running anywhere between 60 and 100 miles per week or more.
The goal for winter training is to continue to grow your aerobic base while "staying in touch" with speed. You want to come into spring feeling fresh and strong, so you shouldn't have done tons of super hard workouts so your already feeling in the midset of intense training.
Assuming your running distance:
Run more. Get your mileage up into the 60-70 miles per week range. In the off-season you don't need to be worried about lots of workouts. Occasionally throwing in a light tempo run and then once every week or two doing a LIGHT interval session of maybe 1200m intervals alternating with a session of say 12x200 (100m accelerate, 50m sprint, 50m "float"). The 1200m is good for light aerobic development but will not be intense enough to make you drained by the time the season comes around, and the 200's help you to "keep in touch" with speed so the faster paces of racing don't shock you come spring.
More than anything its about the mileage. Almost universally you'll see HSers with times of like 2:05 800m, 4:50 1600m, and then like 18:45 5K. It should be 2:05 800m, 4:40 1600m, 16:00 5K. The problem? Aerobic Undervelopment. They have the speed for short distances but don't have the mileage to handle the longer distances and sustain strong paces. Most good HSer's and college athletes are running anywhere between 60 and 100 miles per week or more.
The goal for winter training is to continue to grow your aerobic base while "staying in touch" with speed. You want to come into spring feeling fresh and strong, so you shouldn't have done tons of super hard workouts so your already feeling in the midset of intense training.
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