Any Tips For Cardio Work outs?

[adamb]

Any tips for cardio workouts? im quite a small build; 5ft8", 63KG (Around 9ST10lbs). I have really gone downhill since last christmas as iv had an operation and that caused me not to be able to train for 3 months and i got lazy after that. But started training again about a month ago and im picking up slowly but surely, running 1.5 in 10:43 (i know its not that good but seen as i havnt trained for a year its not bad i guess) i just wannar really cut that down to about 10 sub. Im ok with all my upper body; can do 30-40 pressups 12-15 pullups and around 90 situps but i just struggle with my cardio. I currently run 2.4 miles 4-5days a week(not against the clock) but i dont think its really helping me. I know i wont find results over night but could you share any good cardio training tips; i heard fartlek training is good? if you could share your routine and 1.5 times aswell that would be great; cheers.

[?Who Shot Terry Taliban?]

Try getting a heart monitor/watch go out running 3/4 times a week for 40mins or so keeping your heart at 70% / 80% its max BPM.

Max BPM. 220 - Age =
(As a rough idea)

[adamb]

im 17 so i keep my heart rate at 60/70% of 203 wich is 121.8/142.1 and do this 3/4 times a week for 40mins that should help? thankss.

[?Who Shot Terry Taliban?]

It should help a great deal 70/80% is the range needed to build on your fitness cardo wise.

When it comes to your 1.5 miler that will be a walk in the park but like most things it takes time don't worrie to much about times or distance just worrie about the lenght of the exercise and the quality.

You can apply this to cycling as well or hill walking.

The heart rate watch can cost as little as £14.99 so well worth the money.

Good luck.

Sorry was 70/80% silly me.
For you 140-165 would be ideal.

http://www.dietandfitnessresources.co.u ... hart_m.htm

[adamb]

Im looking at ones from argos, cant get a review on the 14.99 one or the 19.99 one. The 24.99 one read alot of reviews and people have said the strap snapped as soon as they got it and for the polar ones apparently when the battery dies in the chest strap you have to pay £30 for a new one. Not sure what to do

[?Who Shot Terry Taliban?]

Ive got that £14.99 one and works just fine plus if it brakes can just buy another one. only thing is its not water tight but the straps ok on it and easy one button so can't go wrong lol

Just depands on what your willing to spend £14.99 - £100's

[adamb]

Does it give an accurate reading? not bothered about any other things just as long as it works! lol

[?Who Shot Terry Taliban?]

Works great it clames to be ECG accurate and the strap is part elastic and can be adjusted.

So should do you just fine

[adamb]

Thanks for that great help will get it tomorrow.

[jase25064342]

hi, you guys are hurting my head with all this technical training stuff lol, one o the best bits o phys you can do for cardio is fartlek(interval) get yourself good route for fartlek i normally do bout 4 miles, nice steady state run for two miles then the last 2 miles i find myself some distance points e.g lamp posts or time myself, so i sprint hard and fast for 100 mtrs then slow down and jog for 50 mtrs if ya wanna increase intensity reduce joggin time.... incorparate this into your training and you pass ur tests no prob.

BDR Royal Artillery 10 yrs.

[adamb]

Yeah i read up about that, gonna try that too. Thanks 4 that

[adamb]

Got the HRM and used it for the first time today. Its good value for money the chest strap feels like a bra lol but after 5mins of running you can hardly feel it. I ran 3.07Kilometres and my Average was 183 and my Max was 191; is this to high or is it good to keep it in this area?

Im keeping a diary of all my results, im now going to 3.5KM walk and a 3.5KM cycle later to compare results.

[?Who Shot Terry Taliban?]

Thats even better as long as you keep above the 70% mark glad to hear your getting on with it.

Keep us posted on how you get on.

[adamb]

Thanks; best way to crack on and get on with it. Just did the 3.5km walk, Time taken :- 38:24; Average 142; Max 167.

[sterion66]

I read lots of things doubting the accuracy of many HRM's , not all though. Have fun training Adam just remember to incorporate rest into your schedule and i don't mean 2 weeks Keep up the spirit and motivation.

Mike