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06-24-2010, 03:32 PM
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#1 | | Willing to sell body for a few minutes on RS
Join Date: Jul 2001 Location: Cloverdale
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| Quick Cardio?
I have to do a test in exactly 13 days. The test is an obstacle type course similar to POPAT for those who have done that before. Your average high school kid would pass it no problem unfortunately I'm I'm 34 years old and 30 pounds overweight. I've passed this test before but that was 8 years and 25 pounds ago. It involves running, stairs, some pushing and pulling of weight (not worried about that it's easy) and jumping a bar going from prone positions switching from back to front every time you jump the bar.
It isn't a long test, if I remember under 3 minutes. Anyway what is the best way to ensure a fat fuck like myself has enough cardio to do this test in the allowed time. I was going to try jogging late mornings and evenings with some stairs or jump rope in between. Anyone have any tips that might help as far as jogging progression or best ways to improve cardio quickly?
I just found out about this test today otherwise I would have started jogging weeks ago. I know anyone who reads this subsection could pass this test with their eyes closed and one foot tied behind them, unfortunately that is probably not me. 
__________________
The world ain't all sunshine and rainbows. It's a very mean and nasty place... and I donīt care how tough you are, it will beat you to your knees and keep you there permanently, if you let it. You, me or nobody, is gonna hit as hard as life. But ain't about how hard you hit... It's about how hard you can get hit, and keep moving forward... how much you can take, and keep moving forward. Thatīs how winning is done. Now, if you know what you worth, go out and get what you worth. - Rocky Balboa | 
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06-25-2010, 01:30 AM
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#2 | | Revscene.net has a homepage?!
Join Date: Aug 2009 Location: smallville
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jogging won't help you as that works the aerobic system.
what you're gonna be doing is anaerobic. tabata intervals will help the most in short amount of time. i personally use the bodyweight one in the 2nd link. speed squats, burpees, mountain climbers, speed skips. if you're not huffing and puffing by the end you aren't pushing yourself hard enough. Quote: |
Each Tabata interval consists of 20 seconds of high intensity (as hard as you can go) exercise followed by 10 seconds of rest. This is repeated for eight rounds, totaling four minutes time.
| http://www.rosstraining.com/articles...intervals.html http://www.tmuscle.com/free_online_a..._fast_fat_loss
also, you should consider training for the test by replicating the exact parts of the test. ex. if the test requires you to run up 30 steps of stairs. you can alternate between doing 30 fast as you can and 40-50 as fast as you can.
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06-25-2010, 04:59 AM
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#3 | | Where's my RS Christmas Lobster?!
Join Date: Sep 2001 Location: Vancouver
Posts: 870
Thanked 2 Times in 2 Posts
| Quote:
Originally Posted by StealthFighter  jogging won't help you as that works the aerobic system.
what you're gonna be doing is anaerobic. tabata intervals will help the most in short amount of time. i personally use the bodyweight one in the 2nd link. speed squats, burpees, mountain climbers, speed skips. if you're not huffing and puffing by the end you aren't pushing yourself hard enough. http://www.rosstraining.com/articles...intervals.html http://www.tmuscle.com/free_online_a..._fast_fat_loss
also, you should consider training for the test by replicating the exact parts of the test. ex. if the test requires you to run up 30 steps of stairs. you can alternate between doing 30 fast as you can and 40-50 as fast as you can. | +1 on everything, but definitely on the last paragraph... there's no better way then to actually do it and train the specific muscles.
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06-25-2010, 05:30 AM
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#4 | | Hacked RS to become a mod
Join Date: Feb 2002 Location: Sunny Hong Kong
Posts: 52,299
Thanked 23,809 Times in 8,186 Posts
| Quote:
Originally Posted by StealthFighter jogging won't help you as that works the aerobic system.
what you're gonna be doing is anaerobic. tabata intervals will help the most in short amount of time. i personally use the bodyweight one in the 2nd link. speed squats, burpees, mountain climbers, speed skips. if you're not huffing and puffing by the end you aren't pushing yourself hard enough. http://www.rosstraining.com/articles...intervals.html http://www.tmuscle.com/free_online_a..._fast_fat_loss
also, you should consider training for the test by replicating the exact parts of the test. ex. if the test requires you to run up 30 steps of stairs. you can alternate between doing 30 fast as you can and 40-50 as fast as you can. | +3
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06-25-2010, 05:53 AM
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#5 | | Willing to sell body for a few minutes on RS
Join Date: Jul 2001 Location: Cloverdale
Posts: 11,534
Thanked 3,731 Times in 1,322 Posts
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Thanks alot, I'll get started on that today.
__________________
The world ain't all sunshine and rainbows. It's a very mean and nasty place... and I donīt care how tough you are, it will beat you to your knees and keep you there permanently, if you let it. You, me or nobody, is gonna hit as hard as life. But ain't about how hard you hit... It's about how hard you can get hit, and keep moving forward... how much you can take, and keep moving forward. Thatīs how winning is done. Now, if you know what you worth, go out and get what you worth. - Rocky Balboa | |
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06-25-2010, 04:13 PM
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#6 | | I keep RS good
Join Date: May 2001 Location: Cosmos
Posts: 28,661
Thanked 5,539 Times in 1,502 Posts
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make more babies! hahah jk!
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06-25-2010, 05:30 PM
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#7 | | Willing to sell body for a few minutes on RS
Join Date: Jul 2001 Location: Cloverdale
Posts: 11,534
Thanked 3,731 Times in 1,322 Posts
| Quote:
Originally Posted by Ulic Qel-Droma make more babies! hahah jk! | Nooooooo.
__________________
The world ain't all sunshine and rainbows. It's a very mean and nasty place... and I donīt care how tough you are, it will beat you to your knees and keep you there permanently, if you let it. You, me or nobody, is gonna hit as hard as life. But ain't about how hard you hit... It's about how hard you can get hit, and keep moving forward... how much you can take, and keep moving forward. Thatīs how winning is done. Now, if you know what you worth, go out and get what you worth. - Rocky Balboa | |
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07-04-2010, 11:10 AM
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#8 | | Banned By Establishment
Join Date: Mar 2002 Location: 604
Posts: 4,015
Thanked 475 Times in 285 Posts
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try circuit training for endurance and cardio
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07-08-2010, 06:08 PM
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#9 | | Willing to sell body for a few minutes on RS
Join Date: Jul 2001 Location: Cloverdale
Posts: 11,534
Thanked 3,731 Times in 1,322 Posts
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Done did it, thanks for the help.
__________________
The world ain't all sunshine and rainbows. It's a very mean and nasty place... and I donīt care how tough you are, it will beat you to your knees and keep you there permanently, if you let it. You, me or nobody, is gonna hit as hard as life. But ain't about how hard you hit... It's about how hard you can get hit, and keep moving forward... how much you can take, and keep moving forward. Thatīs how winning is done. Now, if you know what you worth, go out and get what you worth. - Rocky Balboa | |
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07-08-2010, 10:40 PM
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#10 | | Hacked RS to become a mod
Join Date: Feb 2002 Location: Sunny Hong Kong
Posts: 52,299
Thanked 23,809 Times in 8,186 Posts
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grats
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