I mean overall:Almost winner. I need the best shape of my life, i don't want to faint in the middle of the swimming stage. I have weight, bench, olympic bar, 210 lbs. What can i do to get in that shape?
2007-01-10 10:16:52 · 4 answers · asked by h-townguy 3 in Sports ➔ Running
You definitely need to work on your endurance as well as your strength. The best idea is to alternate between different body parts to get the most out of everyday you do workout.
Running (aerobic) is an essential part of gaining and maintaining endurance. I suggest you start off small about 2-3 miles every other day. Keep this up for a few weeks then up the mileage to maybe 3-4 miles every other day. After that you can sprinkle in a few 5 milers once a week. If you can get to doing a 5 miler and feel great after an hour's rest then your in good shape. Sprinting is not necessary and can increase the chances of injury. If you can, definitely hit the pool once a week. Do laps as you choose, but I've found that treading water for a long time gives you a great workout as well.
As far as strength training goes, the best strength training is training that uses your own body weight as resistance. With the same idea as running, start off small. Start off with 3 sets of pushups of as many as you think you can do. Do 3 sets of sit ups in between each set of pushups.
To throw in some variety, also try "holding" exercises maybe once a week. See how long you can hold your arms horizontal to form a "T" shape. Try holding your legs in front of you on the pull-up bar to form an "L" and hold for as long as you can. Then rest and repeat another 2 times.
With all the exercises, it is a good idea to record your progress. For example time your first mile and then time your distances once a week so you can set something to beat. This helps you keep going and realize your own progress. In the end you have to be having fun, otherwise it's hard to keep that mentality going.
2007-01-17 17:35:21 · answer #1 · answered by d s 2 · 0⤊ 0⤋
Just run everyday really good, and there is some awesome pills that give alot of energy all ur nutrients. there really awesome. The pills are called Nurtilite Double X
2007-01-10 13:42:09 · answer #2 · answered by Anonymous · 0⤊ 0⤋
Pushups, situps, and running on the spot.
2007-01-18 07:54:03 · answer #3 · answered by robert m 7 · 0⤊ 0⤋
Squats, dead-lifts and cling-and -jerks.
2007-01-18 01:51:30 · answer #4 · answered by pnn177 4 · 0⤊ 0⤋