ok guys, serious fitness related question here. need professional quality advice.

Discussion in 'Fitness & Nutrition' started by KingGargantuan, Nov 9, 2005.

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  1. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    if i want to up my endurance, which is better?

    cardio only workouts, 30 minutes a day 5-6 days a week.

    cardio + weight workouts, weights 3 times a week using some kind of superset program and cardio 3 times a week, 30 minutes each.




    i'm doing the cardio only right now and i feel like i'm wasting away to nothing.
     
  2. RunDMT

    RunDMT OT Supporter

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    You could still improve endurance with your weight sessions if you keep them intense and use short rest periods, which I think you would have to do anyway with only 30min sessions.
     
  3. PurEvl

    PurEvl going out gassed and not half assed...

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    train 3-5 days a week moderate heavy an intense, cardio 3-4 times 30 minutes
     
  4. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    so something like this would work?

    monday, tuesday, wed, thurs, fri, saturday

    run, weights, run, weights, run, weights

    ?

    3 day split for weights (legs, chest, back)
     
  5. PurEvl

    PurEvl going out gassed and not half assed...

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    looks good to me, thats a good plan
     
  6. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    and i'm thinking for the weights, doing it so that my heart rate is up for 30 minutes the entire time.

    so some kind of supersetting/ little-to-no rest period between sets
     
  7. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    OR, how about circuit training on the weight days?

    IBblasphemy
     
  8. PurEvl

    PurEvl going out gassed and not half assed...

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    30 minutes is where you want to be, straight burning the whole time. Supersetting, giant sets, 60 sec rest, will get it done
     
  9. PurEvl

    PurEvl going out gassed and not half assed...

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    im ignoring this post
     
  10. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    :rofl:

    well i was just thinking that, for example, 30 minutes of Legs might not be enough when doing it only once a week. Same with Chest and Back.

    so why not hit them three times a week?

    :dunno:
     
  11. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    Plus it would be easier to superset when doing different muscle groups, right?
     
  12. Yail Bloor

    Yail Bloor OT Supporter

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    for endurance sprints, stadium steps, and interval running worked wonders for me.
     
  13. trancezj

    trancezj New Member

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    if this is still for the fireman job, whatever you practice, practice breathing in through your nose. It will pay off in the end when you have to use airpacks.
     
  14. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    yea it's for the fire stuff
     
  15. GOGZILLA

    GOGZILLA Double-Uranium Member

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    dude what you need is weight complexes. check out www.crossfit.com and some articles by alwyn cosgrove. that shit is nuts and going to give you way more endurance than cardio is. i doubt youre going to be jogging 2-3 miles fighting fires.
     
  16. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    ah yea, i forgot about crossfit.

    what's a "weight complex"?
     
  17. GOGZILLA

    GOGZILLA Double-Uranium Member

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    basically just a series of exercises that are strong together heres one of alwyns from the article he wrote for elite:

    Complex One
    • Deadlift – 6 reps
    • Romanian Deadlift – 6 reps
    • Bent Over Row – 6 reps
    • Power Clean – 6 reps
    • Front Squat – 6 reps
    • Push Press – 6 reps
    • Back Squat – 6 reps
    • Good Morning – 6 reps
    Complex Two
    • Snatch Grip Deadlift – 6 reps
    • Snatch Pull – 6 reps
    • Upright Row – 6 reps
    • Power Snatch – 6 reps
    • Reverse Lunge – 6 reps each leg
    • Push Jerk – 6 reps
    • Jump Squat – 6 reps
    You would use a weight that you can do on your weakest exercise for 6 reps and then do an entire complex without stopping, move from one exercise to the other, all done with a barbell of course. the articles got more depth

    http://www.elitefts.com/documents/mma2.htm
     
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