cardio without killing my legs

[jogsxyz]

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by cardio shape, I just meant how far can you run at what pace...

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last friday i:

walked 1/4 mile @ 3.5 mph (4 minutes)
ran 1 mile @ 6 mph (10 minutes)
walked 3/4 mile @ 3.5 mph (13 minutes)
ran 1 mile @ 7.5 mph (8 minutes)
walked 1/4 mile @ 3.5 mph (4 minutes)
walked 4 degrees uphill @ 4.2 mph (6 minutes)
5 minutes cooldown

i started this thread because i can't do that anymore - my legs hurt too much even though my heartrate and breathing are fine.



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This is your first week of training? You'll never last
three weeks. Of course your legs hurt.

When I was 24, I ran 2 1/4 miles in 18 minutes with no
training. Could not walk for two weeks. It's crazy.
Running programs must be built up slowly.
At your weight one 10 minute mile is plenty. And
stretch afterwards.
In basic in the army soldiers were only expected to run
one mile after 8 weeks of training. And some wouldn't
finish in under 8 minutes even with all that training.

Your starting program is too ambiguous and unrealistic.
You are setting yourself up for failure and injury.

[durron597]

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well basically cals in v cals out is what weight loss comes down to, if your goal is to lose weight you might as well just eat less rather than do all that running (unless you want to get into superb cardio shape). Some people might think "gee, if I eat low calories AND run, Ill have WAY more fat loss" but at some point you are hurting yourself and losing too much muscle, so thats why I say, low cals, high weight, and just a little bit of high intensity cardio.

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you're probably right, i'm just not patient enough i guess [img]/images/graemlins/smile.gif[/img]

i'm not interested in "losing weight" as i am in "losing fat" - it's not like i have to make weight or anything

i only lifted today, no cardio portion. tomorrow i'll try 25-30 minutes of high intensity cardio w/no lifting.

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If you cant do a full pullup, just do than negative portion, hop up on a chair, get to the "top" of a normal pullup, and do a slow controlled negative portion of a pullup. Ie just let your self go back down to the floor, but do it very slowly, at a pace of 3 or 4 seconds.

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i've been doing a lot of these recently, until i can do real ones, thoughts:?

[durron597]

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This is your first week of training? You'll never last
three weeks. Of course your legs hurt.

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that was my 4th week actually, 3 weeks of the 45 minutes, 1st week was half hour only.

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When I was 24, I ran 2 1/4 miles in 18 minutes with no
training. Could not walk for two weeks. It's crazy.
Running programs must be built up slowly.
At your weight one 10 minute mile is plenty. And
stretch afterwards.

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actually my legs feel slightly better at 7.5 mph than at 6.0, i'm like 6'2" and change my legs actually hurt more trying to run that slow

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Your starting program is too ambiguous and unrealistic.

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did you mean ambitious?

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You are setting yourself up for failure and injury.

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i could believe this

[shemp]

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i've been doing a lot of these recently, until i can do real ones, thoughts:?



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Do negatives.

[durron597]

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Do negatives.

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im sure you and guids are right but in the interest of learning can you explain why?

i've been a nerd my whole life, i want to learn how to think like an athlete

[shemp]

I don't know why. Two things seem to work best with pull-ups. More volume ("do more pull-ups"), and negatives. I suppose it has something to do with the "specificity" variable of strength training, and it being extremely difficult to come up with an assistance exercise that mirrors the stimulus of actually doing a pull-up. But at the end of the day I'm some guy flapping his gums on the internet!

[jogsxyz]

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actually my legs feel slightly better at 7.5 mph than at 6.0, i'm like 6'2" and change my legs actually hurt more trying to run that slow

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Your starting program is too ambiguous and unrealistic.

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did you mean ambitious?


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Yeah, meant ambitious.

I only run. By my fourth week of running, I was running
about 30 minutes. But I'm a little guy. I'm not taking
the pounding you are. The books recommend only increasing
mileage about 10% a week. I was increasing mine over 25%
a week.
But if running faster is easier than running slower, by
all means run the comfortable pace.

[durron597]

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I don't know why. Two things seem to work best with pull-ups. More volume ("do more pull-ups"), and negatives. I suppose it has something to do with the "specificity" variable of strength training, and it being extremely difficult to come up with an assistance exercise that mirrors the stimulus of actually doing a pull-up. But at the end of the day I'm some guy flapping his gums on the internet!

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i have a personal trainer who hasn't even mentioned negatives to me (and also hasn't told me i should stop running so much like you guys have, maybe i should get a new one?). he got me doing those other exercises. but anyway, one thing he did tell me is to try to mix up exactly which exercises you do for a given muscle group, so like one day do your bench presses flat and normal, the next day do wide grip, the next day do them normal width but with your back at a slight angle; or with squats, do them with weights at your sides, then the next day normal, then the next day do less weight with a wider stance etc.

in that vein, what about this machine for pullups?

[shemp]

That is, almost classicly, certainly famously, the wrong exercise to help with pull-ups. No. I don't know why. There's something about hanging off the bar with an energized core, activated shoulders, and arm and back strength working together.

I wouldn't critique your trainer without knowing his plan or strategy and intangibles rate highly. The bits and pieces I've heard don't seem encouraging, but it's really unfair to judge. I think a part of what makes a good one is enthusiasm-- more than expertise. Which is a good thing, because I think expertise is rare.

I like that you seem to have clearer goals than most, that should help you find a trainer.

[guids]

Nah, thats no good for pullups. My gym actually has a machine where you can stand on a platform, adjust the resistence and do pullups w/ help, its actually pretty neat.



negatives, imo, are just the easiest and quickest way to get up to being able to do real pullups, if you can do 10 negatives pretty easy, but still struggle w/ a pullup, use a weight belt and hang some weights off it. youll be up there in no time.

I also dont like to mix up my exercises from day to day, an incline bench hits different muscles than a normal bench, I like to stick to pretty much the same thing for awhile to make sure Im making progress, and when progress stops than ill give it a rest and try something else out, but in lifting, change for change's sake is "meh" imo.