What is best way of getting strong without losing cardovascular fitness?

Question

I am 21, slim build, 5'10" and about 160/170lbs. I do a lot of running (c.8 miles per night, lasting 1 hour) and consider myself of above average fitness.

I was hoping someone could advise me as to how I might seriously inprove upper body strength (particularly in my upper arms) without having to sacrifice my cardiovascular fitness- getting big/strong seems to mean that aerobic exercise of forgotten?

EG, big weight training is burnt off by the running, therefore negating one another- is there another option?

By the way, for reference I am concerned about my strength and health, NOT appearance...gaining mass/definition is secondary to getting strong.

Thanks!

I already visit a gym (1hr per day) just to keep arms/ chest toned so know how to use weights if this is what's neccesary.

Anything that would improve my grip also goos. Thanks a lot!

Answer 1

I think this site will answer your question in its entirety. Read some articles.

http://www.rosstraining.com

Ross Enamait has a boxing background, but you can use the same principles to workout for your own goals. Boxers need to have great cardio and strength to be effective.

In the article about "hardcore training" Ross gets gains in strength and mass while maintaining his cardio.

http://www.rosstraining.com/articles/hardcore.html

Answer 2

I would suggest a cardio exercise that resists your upper body. Rowing would be the best. However this doesnt exercise all your muscles. If you want strength all over then you need to go on all the machines, 3 sets of 10 - 20 reps and move on to get an all over strength.

Combine this with your running.

I run, have done several 3:15 marathons in the last 2 years.My current training is every other night a long run, then in between the gym - 5 mins row or 10 mins fast run to warm up, then weights then cycle to warm down and then a swim. Include leg weights as well, that will help with running.

Seems to work - just did a 39 min 10k run at the weekend and am getting stronger I think

Answer 3

To improve grip you really need hand grips. With regard to weights, you need to hit the muscle groups in quick succession as this will raise your heart rate and will not make you bulky. I do 8 reps on each piece of weight equipment on a high weight. It is far more tiring than long sets of reps. I also row which helps to develop the upper body. I find that maintaining a stroke rate of between 21-26 strokes per minute and a time of around 2min30sec per 500m works for me, but I am a girl so your stroke rate should probably be 18-24 and your time 2min15sec per 500m. Build up to doing 5000m per week. You could also try spinning as some of the exercises involve upper body work. Or swimming. Combining all these things should help.

Answer 4

Calculate your maximum lift - what you can lift without straining badly, one time. Now calculate what 30% of that weight is. Do this for each different lift - curl, press etc. Do 15-20 reps and 3 sets leaving two days rest in between. Also holding weights in a locked position are good for stamina and strength. For example lift a weight above your head and hold it there until you break form.

Answer 5

Mustard is a secret bulge-buster. The idea boosts your metabolism and raises natural ephadrine, the hormone of which burns fat. According to Jeya Holly, professor of human nutrition from Oxford Brookes University, just a tablespoon in your food can reduce a flabby waist by 20 %!

Answer 6

Fatty coconut milk: Believe the idea or not, it contains good fats which have been important for keeping your metabolism ticking. One meal, like a delicious Thai green curry, can actually increase your metabolism by 5 per cent, says research published in the International Journal of Obesity.

Answer 7

Sunny side up please. Two eggs for breakfast provides improvement over a bagel on the subject of managing your weight, says a written report from the International Journal involving Obesity.

Answer 8

Go bland. Plain, basic, unseasoned food such as prepared chicken, plain rice and a bare-skinned baked potato are nutritious your palette will tire of them quickly, unlike salty moreish ready-made food, which keeps you snacking and piling for the pounds.

Answer 9

I'm no expert so I would suggest you consult a trainer. You can also check out the information on exercie here. Maybe you can find a few more answers.

Answer 10

Chewing your food thoroughly is not going to make digestion easier, but will allow your body time to recognise when it's actually full, thus preventing overeating.