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Fitness in a hurry

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Gary1
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« on: January 31, 2012, 04:05:56 AM »
Hey guys

I had a look around the forum and couldnt really find any info on what im after.

Basically i know that cardio is going to make me fit burn fat and all the rest,but what i was wondering is if there is any good techniques or any good advice someone could give me on getting my fitness levels up dramatically fast.

The carrer path that im going down is very demanding of fitness and im really looking forward to increasing my endurance within the next 3 to 4 months.

any help and advice would be much appreciated Smiley Smiley
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MercNil
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    « Reply #1 on: January 31, 2012, 04:11:52 AM »
    There are no shortcuts, only effective methods which work if you train.

    The Bible Of Cardio

    And it would help if you enfored our forum members as to what sort of demand your job requires.

    And it would be for you benefit if consulted a physician.

    -Is.
    « Last Edit: January 31, 2012, 04:28:03 AM by MercNil » Logged
    msifuw
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    « Reply #2 on: January 31, 2012, 04:17:08 AM »
    As in everything in live you want: Just do it. Go get it... However with fitness it is as the rest of life. Nothing will come dramatically fast. For a 10km sub 40min you have to do something longer than 4months.
    And everything that comes dramatically fast usually is unhealthy - riches or fitness or whatever.

    However for beginners results come faster than for someone who is training consistently for 5years or more. So as I guess that you are a beginner results will come somewhat fast, but not as fast as I think you want to have them.

    If you strike out dramatically from dramatically fast - than there maybe will be an answer to your question (my first sentence).

    To get a more specific answer you need to answer this questions: What is your current level? What kind of fitness do you want? Endurance? strength? Both? Something else? What are your specific goals?
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    Uglok
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    « Reply #3 on: January 31, 2012, 04:22:20 AM »
    I've only ever come across one effective method for getting very high fitness very quickly. It ain't easy and it ain't pretty, but the results are remarkable. High intensity interval training. I have linked you the FAQ here, but a typical week's workout would be along these lines (assuming you have average-to-decent fitness already):

    Monday - 10min warm up jogging/similar, 20mins full body HIIT, 40mins sprints/running HIIT. 10min warm down.
    Tuesday - rest
    Wednesday - 10min warm up jogging/similar, 20mins full body HIIT, 40mins sprints/running HIIT.
    Thursday - rest
    Friday - - 10min warm up jogging/similar, 20mins full body HIIT, 40mins sprints/running HIIT.
    Saturday - long(ish) run, low pace. Typical example is a 10k at your half-marathon pace (so you are not exhausted at the end, but definitely feel like a workout).
    Sunday - rest.

    Repeat.

    The exercise in detail:
     - the 10min warm up is just that. Nothing intensive or feeling difficult, getting the blood flowing and joints working.
     - the 20mins full body HIIT should be structured along the lines of 20seconds work at 100% intensity, 10seconds complete rest. If I were you I would do this for 2 exercises in 4x5min blocks. Even with reasonable fitness, with proper full intensity it will be killed, so have the exercises different or one feeling "easier".

    An example: burpees (high intensity!) and V-sits for 5mins. So you do 20sec burpees, rest 10sec, 20sec V-sits, rest 10sec. Repeat 4 more times. So that's 10 sets of each, only 3min20sec of work but it will feel like a lot more.

    Take a few minutes rest if need be, then the next 5min block can be the two exercises clapping pressups and airsquats. Jumping lunges and jumping jacks. Squat thrusts and pressups. Lots of exercises you can do. 20min total bodyweight HIIT is very intensive, keep the tempo high, rest as much as you need to between the "blocks" but don't sell yourself short.

     - The 30mins sprintwork/fartlek type is HIIT but not max effort attempts. Running is the easiest example. Run for 30sec-1min (depending upon fitness) at a pace you find hard running. Then slow to a jog for recovery for 30sec-1min (depending upon fitness). Repeat until the 30mins is up. Understandably your sprint speed/faster run will decrease steadily along this half hour but will boost your speed as much as keep your heart/respiration rate high.
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    Gary1
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    « Reply #4 on: January 31, 2012, 04:38:33 AM »
    thanks heaps for your answers.

    Of the research ive done High Intensity keeps popping up alot and ive started with that but it is a pretty hard thing to keep up every day lol. Ill definetley have a look at that link aswell see if theres some more good info on it.

    As for my fitness id say im average ive played sports all my life except the last 3 years (since being legally able to drink Wink ) i havent really been active in the cardio department. My strength is really good i can push out about 40 push ups before taking a small break and about 10 pull ups, my weight is 95kg.

    And my career is the police force. And my aim is to get the most out of my body between now and may when i will be attending the training college.

    thanks again for your answers
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    MercNil
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    « Reply #5 on: January 31, 2012, 04:45:45 AM »
    Quote from: Gary1 on January 31, 2012, 04:38:33 AM
    thanks heaps for your answers.

    Of the research ive done High Intensity keeps popping up alot and ive started with that but it is a pretty hard thing to keep up every day lol. Ill definetley have a look at that link aswell see if theres some more good info on it.

    As for my fitness id say im average ive played sports all my life except the last 3 years (since being legally able to drink Wink ) i havent really been active in the cardio department. My strength is really good i can push out about 40 push ups before taking a small break and about 10 pull ups, my weight is 95kg.

    And my career is the police force. And my aim is to get the most out of my body between now and may when i will be attending the training college.

    thanks again for your answers




    Ah, the noble profession.  Great choice.

    HIIT is not easy because it requires a lot of effort, but it delivers result in a short time.  Tabata protocol comes to mind.  It's done 5x a week by professional athletes - in the study. But for normal joes like us, 3 x a week is suffices.  You're not supposed to do it everyday.

    Tabata "sprints"


    See a doctor before you try this because this will be the worst 4 minutes of your life, but if you want results fast and effectively for little amount of time training, this is it.

    http://www.tabataprotocol.com/

    www.cbass.com/FATBURN.HTM

    cbass.com/SEARCHOF.HTM

    www.cbass.com/Sprintendurance.htm

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