Quickest way to get fit

[damon_dixon]

Hi, my younger brother has recovered from a car crash, he was fit before the accideint but, hes not trained in over a year, so as you can imagine he is very unfit.

He recently started to run again, he feels comfortable running, but his stamina is badly lacking unfortunately. He can run quite fast but is unable to maintain it over long distances, he finds it very hard to complete a mile gentle jog.

He recently went into the Army Careers Office, they said that if all is okay with his paperwork, and gets clearance from the doctor, theyll invite him done in just over two weeks for practice physical, where he completes a mile and a half and some basic excises, just to make sure he passes first time at RSC.

Just wondering is there certain exercises that he can do, or is he better to just keep practicing the mile and a half, and if so how often should he be doing it.

Your opinions are much appreciated.

[Mystic_Gohan]

I'm training for my upcoming RSC session myself, and i've still got a long way to go, but ive noticed my stamina improve by a mixture of interval running (e.g. 20 min jog, sprinting every other lamp-post or other marker), long off-road walks to strengthen ankles and joints and guerilla exercise (e.g. 20s jog, then 20 tuck jumps, 20s jog, 20 press ups etc)

I tinkered with gym cardio equipment for ages, but no amount of treadmill work seemed to simulate the tiring effect of the actual BPFA, as you're just picking your feet up and down, not propelling yourself! Nothing replaces getting your trainers on and running, so i would advise (with my little experience) for your younger brother just to keep at it, and vary his routines to keep it interesting. Change will come slowly.

[damon_dixon]

Thanks for the reply, yeah thats what hes been doing, would you recoment just running then actual mile and a half, or longer just to try improve his stamina, bearing in mind that he cant run the mile and a half completey yet.

[Wee Willy Winkie]

if he wants to improve stamina then id suggest running at however pace he can manage for a minimum of 25 mins no matter what distances he covers. this is the minimum time you should run for to improve endurance. tell him good luck from me, my bro's off to RSC in a couple of weeks too www

[Biggles1211]

Being a fat biffa myself, I have often asked this same question. I keep getting the same answer...get a heart rate monitor and run. This advice has come from Paras, RM, SF, Guards as well as civvy athletes. Use the heart rate monitor to control your pace and the intensity of the exercise. If you are training in the correct heart rate 'zone' then the results will be quick. You can also use the monitor to allow you to efficiently cross-train...resting from running ever 1 or 2 days and doing rowing/cycling etc instead.


The Energy Efficient or Recovery Zone - 60% to 70%
Training within this zone develops basic endurance and aerobic capacity. All easy recovery running should be completed at a maximum of 70%. Another advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced work-outs.

The Aerobic Zone - 70% to 80%
Training in this zone will develop your cardiovascular system. The body's ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to run some of your long weekend runs at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity.

The Anaerobic Zone - 80% to 90%
Training in this zone will develop your lactic acid system. In this zone your individual anaerobic threshold is found - sometimes referred to the point of deflection (POD). During these heart rates the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen, is the runners worst enemy, lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This happens at an individual heart rate for us all and is accompanied by a rapid rise in heart rate and a slowing of your running pace. This is your anaerobic threshold or POD. Through the correct training it is possible to delay the POD by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the POD higher.

The Red Line Zone 90% to 100%
Training in this zone will only be possible for short periods of time. It effectively trains your fast twitch muscle fibres and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train effectively within this zone.

[sj22]

Try going to

http://www.brianmac.demon.co.uk

it has some good information.

[mfat_man]

Hi, my younger brother has recovered from a car crash, he was fit before the accideint but, hes not trained in over a year, so as you can imagine he is very unfit.

He recently started to run again, he feels comfortable running, but his stamina is badly lacking unfortunately. He can run quite fast but is unable to maintain it over long distances, he finds it very hard to complete a mile gentle jog.

He recently went into the Army Careers Office, they said that if all is okay with his paperwork, and gets clearance from the doctor, theyll invite him done in just over two weeks for practice physical, where he completes a mile and a half and some basic excises, just to make sure he passes first time at RSC.

Just wondering is there certain exercises that he can do, or is he better to just keep practicing the mile and a half, and if so how often should he be doing it.

Your opinions are much appreciated.

Hi Damon

.... no quick fixes I am afraid. If he over-does it after a serious injury this could result with a further set back and dissapointment.

I think he should be looking at other ways to build up his stamia before running too much, as you know this is stressful on the body.

What about some swimming or hiking? Does he like to cycle? These are all good forms of areobic exersise that will help running. If he wants to run get him to run slowly over a longer distance to develop his stamina.

Lastly, don't take any chances get him to visit the Dr for a check up this is always a good idea to make sure he is OK before training

Hope this helps

MFAT

[ramz56]

your brother should start with 1.5 millers then when he gets a time under 12 mins for that he shoul move onto 3 millers and aim for a target time of 22 mins, also he should throw in a few sprint sessions per week

[UtrinqueParatus]

I have really bad trouble on longer distances (5 miles plus). I can run 5 miles at around 6.30 minute miles and then after that my breathing goes to sh*t especially in the cold weather. Any ideas on how i can improve this would be much appreciated....?

[michaelshane06]

I'm training for my upcoming RSC session myself, and i've still got a long way to go, but ive noticed my stamina improve by a mixture of interval running (e.g. 20 min jog, sprinting every other lamp-post or other marker), long off-road walks to strengthen ankles and joints and guerilla exercise (e.g. 20s jog, then 20 tuck jumps, 20s jog, 20 press ups etc)

I tinkered with gym cardio equipment for ages, but no amount of treadmill work seemed to simulate the tiring effect of the actual BPFA, as you're just picking your feet up and down, not propelling yourself! Nothing replaces getting your trainers on and running, so i would advise (with my little experience) for your younger brother just to keep at it, and vary his routines to keep it interesting. Change will come slowly.

when and where is your selection?

[LostandFound]

Swimming is the quickest and most fun way mate

To get fit for the army? Is it fook my friend. Of course swimming gets you fit, and whether its fun or not is up to opinion only, but to get "army-fit" you can't rely on swimming to get you the 'right' type of fitness. I used to swim a lot, and some of the best swimmers (national level at uni) were utter shite at running. You need to mix it up - running, cycling, swimming, all kinds of cardio for good all round fitness.

[Sarastro]

Quickest way to get fit

Piss off a PTI