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Discussion Starter · #1 · (Edited)
Hey guys I am in DESPERATE need of some cardio improvment. I don't have access to a gym, or a pool, or really any sort of cardio equiptment. SO I'm looking for the best way to improve my cardio fitness. To give you a rough idea I can run 1km without too much effort. Every afternoon i run 1km then walk 1/2 then run 1/2, I started this on Monday.:(

I get home from school at 5:30 and leave at 7:15 in the morning. ANY HELP WOULD BE FABULOUS!:thumbsup: I'm not necessarily looking for fight fitness:dunno: , but I'm anaerobically fairly fit:) and I need to be able to run for my own psycological comfort.:laugh:

Cheers in advance!:laugh:
 

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Bushpig said:
Hey guys I am in DESPERATE need of some cardio improvment. I don't have access to a gym, or a pool, or really any sort of cardio equiptment. SO I'm looking for the best way to improve my cardio fitness. To give you a rough idea I can run 1km without too much effort. Every afternoon i run 1km then walk 1/2 then run 1/2, I started this on Monday.:(

I get home from school at 5:30 and leave at 7:15 in the morning. ANY HELP WOULD BE FABULOUS!:thumbsup: I'm not necessarily looking for fight fitness:dunno: , but I'm anaerobically fairly fit:) and I need to be able to run for my own psycological comfort.:laugh:

Cheers in advance!:laugh:

1? You should be hitting 3 - 5 every morning.
Warm up, then run at LEAST 3, 5 if you can, I like to do it as early in the day as possible....(6am)
 

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Discussion Starter · #3 ·
Alright, sounds like a pretty good plan, now I have to get my sorry ass out of bed earlier. Just wondering what sort of pace should i set? How long should 1km take? Roughly...
 

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Bushpig said:
Alright, sounds like a pretty good plan, now I have to get my sorry ass out of bed earlier. Just wondering what sort of pace should i set? How long should 1km take? Roughly...
Go from a light jog.....to get your legs working...then increase the pace......then sometimes I just do sprints so it's like a fight....your slow for a bit then fast ye kno?..I realyl dunno why I do it...but anyways..sprinting is always good for your cardio as you'll be workin your legs more then say just a light jog..and as for 1KM......i'm sure it doesnt take long...i dunno exactly how logn you should run for...but i run for an 1-1/2 hour nonstop..switching up the pace/intervals to Slow/Medium/Fast...then just stay fast for quite a long time then go back to Medium and on my way back..i just slowly jog....then i hit the jumping rope and punching bag. :)..
 

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Bushpig said:
Alright, sounds like a pretty good plan, now I have to get my sorry ass out of bed earlier. Just wondering what sort of pace should i set? How long should 1km take? Roughly...

I have NO idea, I run in miles lol.
and its different for everybody at different stages in training, try and feel it out, don't overdo yourself. Do 3 as easy as possible the first time.
 

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Hi, if I can offer some help, I came out of a ACL reconstruction sugery, and my cardio sucked bad for a while, to help me out a trainer suggested:
Run a minute walk a minute(for 45 min every 2 days for a week)
run 2 minutes walk a minute(for 45 min every 2 days for a week)
run 3 minutes walk a minute(for 45 min every 2 days for a week)
so on and so forth till you reach the 5 minute increment after that stage you should be able to run 45 minutes straight, witch will give about 4 km or 2.6 miles... then at your hown pace... the skys the limit with intelligence!
After 4 months I was able to pull of a 10 k and at 5 foot 7 inches and 200 pounds I'm not the running type!
Try it out! Worked 4 me!
Cheers hey!
 

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Bushpig said:
Hey guys I am in DESPERATE need of some cardio improvment. I don't have access to a gym, or a pool, or really any sort of cardio equiptment. SO I'm looking for the best way to improve my cardio fitness. To give you a rough idea I can run 1km without too much effort. Every afternoon i run 1km then walk 1/2 then run 1/2, I started this on Monday.:(

I get home from school at 5:30 and leave at 7:15 in the morning. ANY HELP WOULD BE FABULOUS!:thumbsup: I'm not necessarily looking for fight fitness:dunno: , but I'm anaerobically fairly fit:) and I need to be able to run for my own psycological comfort.:laugh:

Cheers in advance!:laugh:
I don't know how better to say this:
RUN Bushpig, RUN!!!
 

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danny pal has it down if u wanna do it slowly, but if ur looking to jump in and get sum quick cardio improvement, u go for like....3-5 miles(dunno the conversion into km) and u up the pace whenever u feel comfortable, but u usually wanna peak at the 3 mile marker, and just go til u cant go anymore, then just finish it out....i do that for wrestling and 6 minutes seems like a walk in the park, there is my feedback, do what u want with it lol
 

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dannypal said:
Hi, if I can offer some help, I came out of a ACL reconstruction sugery, and my cardio sucked bad for a while, to help me out a trainer suggested:
Run a minute walk a minute(for 45 min every 2 days for a week)
run 2 minutes walk a minute(for 45 min every 2 days for a week)
run 3 minutes walk a minute(for 45 min every 2 days for a week)
so on and so forth till you reach the 5 minute increment after that stage you should be able to run 45 minutes straight, witch will give about 4 km or 2.6 miles... then at your hown pace... the skys the limit with intelligence!
After 4 months I was able to pull of a 10 k and at 5 foot 7 inches and 200 pounds I'm not the running type!
Try it out! Worked 4 me!
Cheers hey!
This is a good idea im gonna start to try this tommorow
 

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Just [email protected] what time do you guys run at. I find running in the morning frustrating, because I have to wake up at 6:00 run for an hour....say..it ends roughly around 7:00-7:30, I'm going to be freakin sore/sleep deprived/TIRED. That being said, is there anything wrong with running in the morning? And its rainy season..so it's going to be nice and fresh, that's the only reason why i'd want to do it and its still dark so theres nothing but me running around my block. How far should I run for, i'm clueless as to how far 1-4 KM or Miles is. Anyone give me a rough calculation on how long it would take for me to complete the run? or should i just run until it hits 7:00-7:30?

any suggestions would be appreciated
 

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I hate running in the mornings also but thats when some of my friends and my girlfriend runs so i just go back to sleep after i get done running 1 KM is a little more than half a mile and 4 km is 2 1/2 miles and depends on how fast you run ive never reay timed myself so i dont even know how long it takes me
 

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Fighter J said:
I hate running in the mornings also but thats when some of my friends and my girlfriend runs so i just go back to sleep after i get done running 1 KM is a little more than half a mile and 4 km is 2 1/2 miles and depends on how fast you run ive never reay timed myself so i dont even know how long it takes me
Lucky you....I have school in the morning so, I don't know how this will affect my mind goin to sleep, but i might want to try running in the morning where everything is quiet and peaceful...do any of you run with music? or does that distract you.
 

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I run with music every time i run. a lot less distracting than the people i run with. And depending on the music it gets me in the mood for some exercise
 

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If I read this right you started working on your cardio just last monday?Bro it will take you more than a couple of days to get it up there.But heres how I have been goin about it.
I usually run around lunch time just because I work real late. I will wake up then get my first set of stretches in (1/2 hour). Then I will do about 50-60 situp/crunches. Then I will do about 100 1....2....3.... jumpinjaks. This is where for every 3 jumpinjack I will count 1 then three more 2 then three more 3 and so fourth. This is easy for me at first but I really have to push my self around the 75th count. Next I will go to my local park, stretch again and run on the trail there. Every so often stoping to do a few reps of push ups then start running again. My run usually goes about 1.5miles. (2.41KM) Then a warm down walk of .5mile.(0.80KM) to a park bench where its more situps and push ups. Then its another .5mile walk to the car where Im off to home and the rest of my day.
I do this routine every day and rarely take a day off. I plan on introducing a skiprope/jumprope into my routine next week. I think this is a good routine for me considering I stoped smoking cigaretts two weeks ago and started working out at the same time. Just throwing out some ideas.
 

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Discussion Starter · #17 ·
Thats too everyone for their responses. I've put together myself a plan now, i'm going to take the one posted by dannypal and do that everyday except monday, 'cause monday is my 'Emazon' (cardio/boxing training) and MMA training night, and I'm buggered after that. Thanks again
 

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Cardio for marathons or Cardio for MMA?

MMA cardio is all about being able to go hard for 5 miutes and then recover in the 1 minute between rounds. You can quantify that too.

I run hard on the treadmill for 5 minutes, shadowboxing with 2 lb weights in my hands. Then coast for a minute, repeat for 5 rounds. Then measure how long it takes for your heartrate to drop back to below 80 beats per minute. Mix this with strength training and keep measuring for improvement.
 

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Squeetard said:
Cardio for marathons or Cardio for MMA?

MMA cardio is all about being able to go hard for 5 miutes and then recover in the 1 minute between rounds. You can quantify that too.

I run hard on the treadmill for 5 minutes, shadowboxing with 2 lb weights in my hands. Then coast for a minute, repeat for 5 rounds. Then measure how long it takes for your heartrate to drop back to below 80 beats per minute. Mix this with strength training and keep measuring for improvement.
Just to give you a good base, I assure you that it's effective. After you should vary intensity and trainning zones for sure. But greath advice ounce you got a solid base in my umble opinion!!

Cheers!:laugh: :) ;) :thumbsup:
 
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