Cross Training Questions
Help with workout plan?
Need your help. I need more structure in my workout routine. I am getting into running and I want to run 8 miles per week. It gets my heart rate up (170), so it's a high intensity workout. So I would need some LI cross-training workouts too. I play badminton once a week and sometimes racquetball . Oh, and I LOVE going to the track and doing short all-out sprints. :D My workouts are too spontaneous. I basically do what I feel like doing on a given day. [I am really bad with weights] This is what I have done last few days. 50 min HI cardio (stairmaster, elliptical) Walk, 4mi (2mi/h) Badminton, 30 min Walk 4mi, (2mi/h) Tennis (30min), 100m sprints (6 laps) Cardio (30 min - xtrain) Rest Rest Sprints on the track, 2mi Badminton (30min), stretching Racquetball (30min), jog 1mi Jogging, 3mi Racquetball (30 min), bike (8 min), stretching Rest Jogging, 2 mi Jogging, 2mi + Walking, 4mi Could you help me design a workout plan? [Goals: improve cardio fitness; integrate running; lose weight]
Public Comments
- Most of your workouts are leg-oriented and if you want to improve your cario fitness become a bettter runner and lose weight you might want to try upper body excersizes. I know badmiton and tennis involve upper body work but it may not be enough for calibrate for everything you're doing for your legs.
- You need to hit your entire body. It is good that you play sports and do all that running, jogging, sprinting etc. but unless you are training to compete in a marathon or something, then they won't be as good as using a structured plan. You have given three goals here so I will address these. Cardio Fitness: You want your blood to run smooth and your lungs be powerful. As a former boxer, I can tell you that you need alot of endurance, stamina and a good set of lungs to keep up with an opponent. I suggest buying a skipping rope and using it daily for 20-30mins. Also, swimming is another great exercise. Intergrate running: I use to tell people that if they want to be powerful, enduring, yet fast runners then they need to train themselves for both purposes. I suggest interval training. Mark out a distance eg: 1km and break it into 10 equal parts. eg:1km into 100m distances. Start to jog the first 100m and when you hit the 2nd 100m, sprint until you hit the third. Continue doing this until you complete the set distance. (Eg: 100,300,500,700,900m you will be jogging...the other 100m's u will be sprinting.) Lose weight: The question ever asks but not all find...or accomplish. It's will power and effort. You need to hit the areas where the weight excess is. Eg: If you have unwanted fat on your backside, target that. Same as stomach. etc) I have tailored a plan that might help your needs. Please...PLEASE confirm with a doctor before attempting anything. I cannot stress this enough. Mon,Wed,Fri: 20-30mins Skip and/or swim, 1km Interval running. Target 2-3 weight excess areas eg: Backside, Stomach. Tue,Thu: 20-30min Skip and/or swim, 600m Interval running Target 2-3 OTHER weight excess areas. Saturday: Athletic sport of your choice. What you have been doing is fine. Sunday: Rest Exercises for weight areas: Backside: Squats, Uphill Bike riding. Inclined jogging. Stomach. Crunches, Treadmill Legs: Fast Jogging Arms: Aerobic punching
