Running early in morning...
- 05-14-2009, 08:16 PM
Running early in morning...
Ok well over the summer i will be cutting and getting in good shape but problem is i have work 7:30 to 3:30 and basball evening so im forced to run in morning. If i wake at 5:00 am should i do fasted cardio which consists of 1 mile jog/run to stairs which i run the walk/jog back or should i eat a nice breakfast wait 45 min then go? Im just looking for whats best to cut fat but thats still healthy.
- 05-14-2009, 08:20 PM
Take BCAAs pre-run, preferably even 1 scoop of whey first.
Glycogen levels are at the lowest in the morning, so it's essentially the best time to run. So there's nothing wrong with it.
Cutting fat is ALL in the calorie deficient. Keep the protein intake up and continue to lift heavy to maintain your current muscle.
05-19-2009, 03:54 AM
05-19-2009, 08:06 AM
aerobic means in the presence of oxygen. when doing cardio exercises you do not use ATP/CP (remember ATP is gone from the body very quickly) or glycogen for energy (glycogen is used to make more ATP), it uses the oxidative pathway. it breaks down fat for energy when done at low intesity (this process is called beta-oxidation), if you perform high intensity for long periods of time your body will use more carbs to keep up with the demand of energy since the beta-oxidation process takes a while to complete. look at a treadmill or any other piece of aerobic equiptment, ever wonder why the "fat burning" portion of it resides in the low intensity level?
05-19-2009, 12:07 PM
If you do LOW intensity cardio, then you still use ATP and glycogen for a few minutes before switching to the long-term energy system. Besides, whilst one may burn FAT during low intensity cardio, what they burn during that session is pretty much ALL they burn; if they do high intensity or intervals, then they continue burning calories long after the session has ended.
05-19-2009, 12:10 PM
05-19-2009, 12:55 PM
05-19-2009, 01:10 PM
05-19-2009, 01:15 PM
Also, remember that age-predicted HRmax is horribly inaccurate ( (220-age) +- 10 BPM).
M.Ed. Ex Phys
05-20-2009, 02:01 AM
05-20-2009, 04:25 AM
Some useful info:
05-20-2009, 04:29 AM
Some useful info:
05-20-2009, 05:43 PM
05-23-2009, 09:18 AM
05-23-2009, 03:18 PM
05-23-2009, 04:32 PM
a. 4 min easy
b. 8 x 20 sec effort (as hard as you can go)/10 sec easy (NOT stopping)
c. 4 min easy
Can be done either running or cycling (known as 'Tabata Intervals' if done on a bike).
Although not a long time (and a long session you don't need), if you're not used to it, it shatters you. after ~8-12 weeks you can increase how many efforts you do (or make your own variations on effort/recovery ratios).
05-25-2009, 09:11 AM
05-25-2009, 01:01 PM
You can do a protein shake before your run; make it ~15-20 minutes before though, and not just right before you go.
For such a short session (and seriously, 12 minutes is ALL you need for at least 8 weeks if you're just starting out) you shouldn't need to be having any gatorade/glutamine. Even on a longer HIIT run (i.e. 20-30 mins) you don't need that. Just make sure that you have a protein shake when you get back and/or eat within 30 minutes of finishing your session.
05-25-2009, 05:22 PM
Guejsn If i wake at say 5:30 and anything i should eat beforehand you said protein shake but could i just sip on some xtend during its going to consist of a 1 mile jog to stairs to 1mile jog back the stairs i will run probally 5 times each time slowly progressing up to more and more as i get in better shape. Question is id like to do fasted cardio but is sipping on xtend fine then have my normal breakfast about 15-30 min after i get back from run?
05-25-2009, 08:48 PM
So, you're doing 3.2km (i.e. once to stairs and back) or 16km (i.e. 5 x to stairs and back) every session? If you're going to do only 3.2km you don't really need anything before, but Xtend is fine. If you're gong to do 16km, then that's a long time running (and I personally wouldn't recommend running for more than 30-40 minutes at once (and a 16km run is going to be 64-80 minutes, if the pace is between 4-5 min/km), since running is so catabolic), and you'd definintely want to have xtend beforehand.
Yes, have your breakfast within that first 30 minutes of returning from your run.
05-25-2009, 09:52 PM
I had a style I liked on cycle last year of doing 2 minutes with the bike almost maxed out peddling my heart out and 1 minute with the difficulty at about 6 (out of 20). For 20 minutes....Ugh, people wondered why nothing ever wore me down....heheh. You play like you train, so train hard if you plan to play hard.
05-25-2009, 11:56 PM
05-26-2009, 08:10 PM
no to stairs is 1mile run the stairs 5 times then 1 mile back.
So like this
1mile-5 sets of stairs (long stairs) 1mile back.
05-27-2009, 12:41 AM
05-27-2009, 02:38 AM
05-27-2009, 11:47 AM
05-28-2009, 05:52 AM
I agree with you on the diet, and it's really clean... I'm lucky though, I have my meals cooked for me on a regular basis
Seriously, I want that washboard stomach, with the V-backline... I also want some large traps so the ladies have something to grab on to. LOL
05-28-2009, 01:18 PM
You want the "washboard stomach" you need to watch the diet (so clean is goo), but also make sure that you're not being silly but having really low calories or cutting out carbohydrates, etc. If you want the "V-backline" with "large traps" you need to build your back (especially upper and traps) up (and this IS in your training).
05-28-2009, 01:23 PM
06-04-2009, 12:42 PM
consider taking an NO product before your run then do 2-3 200meter runs, next 3-4 100meter sprints, 1 400meter sprint, and finish off with a 1mile sprint as fast as you can.
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