Gym and fitness (51 Viewers)
- Thread starter HelterSkelter
- Start date
when building muscle, a lot of people don't realise that compound movements such as sqauts and deadlifts release muscle building hormones, which in turn lead to great results IN THE UPPER BODY!, do a leg session once a week, even if u run/play sports, after time, your body will beomce more used to it and you will heal faster, make sure you include squats and deadlifts, they are key, then do calf raises, and if you want leg curls or whatever, i presonally think its better just to do 6 sets of squats and deadlifts then finish off with calf raises
that happned to my brother last week, luckily he hadn't picked up the weights yet, very bad to be honest, when you're holding heavy weights things like that can be disasterous
Another Q. When on the treadmill, interval's or constant speed? I do 9.6km in 50 minutes at a constant speed (7.2 mph). However, Ive been told alternating intensity and taking little breaks will result in better net results (increasing metabolism, calories burned)
Any1 have any experience in this? How should I break up my 50 min run?
Any1 have any experience in this? How should I break up my 50 min run?
If you're going to do interval workouts on a treadmill, I suggest you move your 50 minute run to Sundays afternoon and use it on a "chill out" day. If your in pretty good shape try a 15-20 interval workout. Basically start out at a decent speed that works you a good bit but is well below what you can do when you "go all out". Do that for about 2 minutes as a warm up, then, when you are readying crank the treadmill and go as fast as you possibly can for 30 seconds. 2 minutes "rest", by rest I mean keep your moderate pace you started with, then another 30 second burst and so on until your time is up. Many treadmills or exercise bikes have their own pre programed interval sessions but I like to have control of the dial myself. The beauty of interval training is that you can do it after you've already finished lifting. Done about 3 times a week you can see solid results pretty fast as long as you raise the intensity as your body acclimates. Also I recommend switching to and from treadmill to exercise bike and even some swimming to keep your muscles guessing. Good luck.
