YES! I have made this screen castify video. Don't laugh. I get really self-conscious and nervous.
Whaea Ruth's First 'lockdown' Screen Castify
I would like to challenge you all to run AT LEAST 3 times a week. I'll add Pilates, HIIT Training Ab and Butt training videos to this site. I would love it if you post when you have done a training and what your progress is. Happy training everyone.
Beginner's Running Guide Sorry this site has ads but ignore and look for the helpful advice. I think I'm going to have to start (re-start) at this level
Intermediate Runners
Day 1 27 March - OMG Did Day 1 for Beginner's Running Guide. Didn't know I had let myself get so-o-o unfit. Leg muscles so atrophied (lost muscle mass) had trouble with mechanics of running and felt discomfort in my hips. my poor heart muscle struggled too so I got close to my max heart rate
220-59 (my age) = 161bpm. Was in the 150s at one point. By minute 16, not much difference between the 'run' and the walk.LOL Favourite parts,the warm up,the walks and the warm down. Will do one of the following core workouts later
How long do we have to run for??
ReplyDeleteDay 1:
ReplyDelete30th March 2020
Today I did a 2.4km run, I just did a normal run because I feel a bit out of shape. My family and I ran around the domain starting from our house and running back till we reached the end of the domain. I had trouble running, I got a stitch on the way back home so I had to rest for about 1 minute. After I took a rest, my stitch left, then I started running again. I was almost at my house so I started to sprint just to push out all the energy I had left. I almost reached my max heart 220-16 (my age) = 204bpm.
I have decided to do the novice training after reading the site because I feel like I am out of shape to do the intermediate training. I know I have ran a 21km run but I wasnt running it competitively, and that was at least 2-3 years ago so I am out if shape. I think I should start off with the novice runners just to get me on track and then slowly build up to it
ReplyDeleteYay!!! Good to see one of your class training. Well done Phoenix -I saw you in the distance on the video Stacey posted. Yes-sprinting will push you close to your Max.Training Heartrate(THR) as the aerobic system tries to keep being the major contributor of energy but can't because the intensity is too high so your anaerobic system has to 'fill the gap'. That's why so many running regimes for sport use interval training (low-intensity followed by high,then low,then moderate -and so on. This imitates how the 3 energy systems interplay as intensity changes during a game.
ReplyDeleteSo stopping for a minute is OK (energy restoration) The stitch is sometimes related to fatigue of the intercostal muscles(look up where they are/what they do)but after a few runs you won't get this problem. Haere tonu Phoenix.You CAN embed a video in this blog you know.
Day 2:
ReplyDelete1st April 2020
Today I ran 2.4km again, this time I timed my run and it took me 20mins. Once I got to the checkpoint I stopped to stretch because I forgot to stretch before running. This time I didn't get a stitch. I felt as thoughMy heart rate wasn’t beating as fast as last time, due to the fact that I didn't sprint the rest of the way. I took my time with this run because I wanted to see what my heart rate was like with a full non stop run.
Measuring your heart rate is the best way to monitor intensity Phoenix. When you stop find your pulse (should be easy because your heart will be beating quicker and more powerfully) and count for 6 secs - then multiply by 10 OR 20secs then multiply by 3 or 30secs and multiply by 2. Anyway your heart rate, using the formula I put in my training post, tells me you should be up around 160bpm.
ReplyDeleteDay 3:
ReplyDelete3rd April 2020
Today my family and I went for a 2.4km run. We started off slow and this time I ran with my mum, she ran at a slow pace but a reasonable one. Once we got to the halfway mark we turned around and started running back home. I felt as though I had so much energy left in my body so I started to run at my own pace. Today my run improved by 3 mins. The second day I ran 19:01 mins and today I ran 17:10 mins. My heart rate was beating around 168bpm because I started running faster towards the end.
Day 4:
ReplyDelete6th April 2020
Today I went for a 2.7km run. I did more today because I felt as though 2.4 was getting easier so I just ran a little more. I timed my heartbeat and my heart was beating at 164bpm. I timed my heart rate for 15 seconds and got 41 beats, times that by 4 and you got the total amount of beats per minute. (41 x 4) =164
Great Phoenix -good to see you're monitoring your THR. Your capacity to run further and in less time whilst retaining the same THR is an indicator that your heart is adapting to the stress to become more efficient.No stitch means (perhaps) that your intercostal muscles have adapted to the demands you are making on them,as are all the other muscles involved in running. Haere tonu mokopuna ma.
ReplyDelete29th April 2020
ReplyDeleteToday I thought of changing it up a bit, instead of running I did a home workout. I did 20x jump squats, 20x bicycles, 20x jumping lunges, 20x leg raises, 10x burpees, 20x dips, 20x press ups, 20x crunches, 20x flutter kicks and 20x sit ups, I did 3 sets of those and that was the minimum. My heart rate was beating at 174bpm. This was so much harder than my usual runs but I pushed myself to do it and got through it. I highly recommend this work out for others so If u want the whole workout instead of copying it from here then message me for it.
Great workout for muscular endurance Phoenix. If your THR was between 160-170 bpm throughout this whole training then it is a cardio workout too.The jumping lunges even includes a little power training. Well done. I like the detail you have included as it helped me visualise you doing it.
ReplyDelete30th April 2020
ReplyDeleteToday I finally decided to make a start on our fitness training, I was hesitant on doing any cardio training at this time because one of my current fitness goals is to build more mass and become heavier, and I thought that doing cardio would stop me from achieving that goal, but I decided to do some research so that I could be more knowledgeable as well as I did want to be able to do cardio while bulking. I found out there are two types of cardio traditionally performed; Fasted cardio and non-fasted cardio, which basically is cardio on a empty stomach for example when you first wake up, and on a full stomach or 30-45 mins after a meal, the differences are that fasted cardio can enforce more fat loss while non-fasted cardio improves the cardio vascular system and doesn't target fat loss as much as fasted cardio. I was also just being lazy and didn't want to do any cardio training, and over the weeks I had built up a mental barrier and that every time I felt like I should have gone for a run or do some form of exercise my mind kept telling me it was a bad idea and I shouldn't waste my time doing cardio, so it took a lot and I'm proud that I made a start today.
So today I decided to start my training with a 30 minute indoor cycle at a moderate to high intensity. My heart rate before I started the workout (my resting rate) was at 76 bpm.
In about the first 5-7 minutes of the workout I felt very tired and fatigued but once I had gone past the first quarter I felt less tired. but I started sweating a lot which felt good.
Once I had reached half way I checked my heart rate once again and it was at 180 bpm which was quite high but I felt good about it so far and could go for longer but at this point I was sweating a lot.
By the time I had reached 30 minutes my heart rate was at 174 bpm and I felt good. I hope to keep up my training regularly and maybe switch it up a bit from time to time.
Yay -good to see a post from you Ryan. To be honest your CV endurance is already high so I support your intention to 'switch it up' and cross train more. TV 1 alternates a Les Mills Body Combat and Body Balance 1 hour session every weekday. 9am or 10am on TV1+.The Body Combat challenges your CV Endurance,muscular endurance,co-ordination and balance. They even increase intensity to push you into anaerobic work with power jump kicks. So, 5 fitness components in one workout! A workout as described by Phoenix 29 April,concurrently trains muscular endurance,co-ordination,balance and cv endurance. Even consider plyometrics once a week. Finally,if look on the Fitness Components doc some of your classmates co-constructed with 2PE students -check out some of the trainings. Sophia provided links to. Plenty of variety there Ryan. Yes - now you've started -keep training regularly (4-5times per week)
ReplyDeleteThis is a great article thanks for sharing this informative information. I will visit your blog regularly for some latest post. I will visit your blog regularly for Some latest post. Fitness Bay
ReplyDelete