Hello healthy people of facepunch, my diet over the last few days has consisted of pizza, chocolate, coca-cola and strawberry milkshake.
I'm 6ft, 16 years old and am around the weight of 140-150lbs, so I haven't got weight to lose or anything of that matter.
I was hoping you could give me some advice - I can do rowing for a steady 10-15 minutes, but can't run as long. Would it be better to join a gym to introduce myself to "fitness"?
Also I realise that I need a serious dietary change as I plan on joining the Royal Marines and that's not gonna happen with me drinking fizz and eating sugar all my life, so I need to make changes.
Hope you can help, thanks fp.
The type of advice I've seen from this sub-forum generally boils down to;
- Eat oatmeal for breakfast
- Want to get better at running? Do more running, more often
- Lifting heavy things and putting them back down never goes far amiss if you want to increase your general fitness levels
Start with small increments of cardio. Go running for 5 minutes, then jog/powerwalk for a while(10 minutes is a reasonable time if you have basically no endurance). Increase time you run and decrease the amount of time you jog.
This should be enough to get you going for your daily cardio after a week or two.
If you want to run for distance then this is a good way to ease into it.
[url]http://www.coolrunning.com/engine/2/2_3/181.shtml[/url]
Get good shoes. Stores that specialize in footwear (not "Footlocker," but a local shop selling fitted on/off road shoes) are often more interested in getting you a good shoe to secure your future business than selling you expensive garbage that won't bring you back. You'll know it's good when they're looking at your feet in a mirrored box, and watching the strike pattern on a treadmill. Something more than glorified calipers.
There's a whole protection/minimalist debate; just try some things on, test it on the treadmill, and find something that fits comfortably without encouraging "heel striking." Depending on your build, you're looking for mid to frontal foot impact with every stride. If your heel is leading (as normal shoes tend to almost require) you're asking for a host of leg and back problems in later life, which will be rapidly accelerated by regular running. Doing it right, however, will actually protect you.
Once you have good shoes, stretch thoroughly and warm up before, run what you can handle, then cool down and re-stretch after. I'm hearing that portions of that may not be strictly necessary, but in the beginning, at least, you'll be stiff, and it'll help regardless. In the evenings, stick to well lit areas, and try to get a reflective belt or vest to increase visibility. Music helps me pace and motivate myself, but you don't want it so loud that you lose situational awareness. From rapists to inattentive drivers, the roads are a dangerous place for the unwary.
Finally, drink water. Not thirsty? Good. You should drink some more water before you [I]get[/I] thirsty. Once you get used to drinking water, you'll lose water retention weight (weird, right?), stop peeing all the time (the transition period is a little ridiculous), and experience fewer cramps, pains, headaches, and illnesses, with less propensity for injury and concussion. Seriously, we're chronically dehydrated as a species: when you start living hydrated, you'll realize boring old water is goddamn [B]magic[/B].
If you want a gradual introduction to running, maybe you should try a couch to 5k program.
Sex is fun cardio.
it's anaerobic for the most part, depending.
[QUOTE=Badballer;39065767]Sex is fun cardio.[/QUOTE]
Hey, hey, we're trying to look at realistic options for me here!
Well, my first run. Managed 1 mile (1.6km) in 9:29 minutes. I don't know if thats good or not, but it felt good. Sort of.
[QUOTE=KillerSlash;39133476]Well, my first run. Manages 1 mile (1.6km) in 9:29 minutes. I don't know if thats good or not, but it felt good. Sort of.[/QUOTE]
A mile in 9 minutes is about average.
[QUOTE=Heigou;39133639]A mile in 9 minutes is about average.[/QUOTE]
After a year of smoking, thats good in my books. Still gonna improve.
[QUOTE=KillerSlash;39133816]After a year of smoking, thats good in my books. Still gonna improve.[/QUOTE]
Definitely good, nowadays people are so out of shape that you might as well make that average 15 minutes if all the people out of shape tried to run a mile.
I'm pretty pleased in that case :D
[QUOTE=KillerSlash;39133816]After a year of smoking, thats good in my books. Still gonna improve[/QUOTE]
Wait...
[QUOTE=KillerSlash;39133816]I'm 6ft, 16 years old and am around the weight of 140-150lbs.[/QUOTE]
If you haven't quit yet, I suggest you do. Excercise will mimic the endorphin rush of nicotine, and ease the transition. You're young enough to make or break habits easily, and exercise more frequently than those of us on the cusp of old-fart-dom. This is an opportunity that will slip by as you approach your 20s, and your brain start plasticizing.
This isn't about legalities or school-age BS: you're in an escape window that only narrows from here on out.
[sp]You don't have to care; I'm just a grumpy old smoker who serves as an example to others on the trackside.[/sp]
The window does not narrow... You do.
[QUOTE=KillerSlash;39133816]After a year of smoking, thats good in my books. Still gonna improve.[/QUOTE]
Go on man, that's pretty good for a beginner to run. When I did a lot of cardio, my fastest mile was probably about your time, haha. I've been smoking cigarettes off and on for around two years now and it has definitely hurt my cardio. It's the next change on my list to make. Improving your diet will definitely help as well.
Well every day when running i've had oatmeal for breakfast and had a glass of water before the run.
Yesterday I even beat my first run by doing a mile in 8:06 minutes and was well pleased! aswell as sweaty and boiling...
Thanks guys!
Just did another mile (1.6 km) in 08:16 today :)
That's excellent! The US Army Fitness standards award a 50/100 for two miles at that pace at your age. I can't speak for the Royal Marines, but for a civillian not yet in boot camp, that's a solid start (beats my 10 minute mile prior to entry). My best is a 7 minute average mile over two; which you'll soon surpass.
The Pre Joining Fitness Test (pjft) requires 1.5 miles at 11 minutes and 13 seconds for 15-24 year olds. Fuck knows what sort of tank 15 year old would join the Royal Marines at that age but i'm giving myself 2 years to get in shape!
I'm currently looking into doing a 10k run at the end of the year because I was surprised that I would have a good start, I expected due to smoking that I would be taking 12-14 minutes
My next goal is to do 2 miles but I don't think I'm ready until next week... maybe the week after that even.
another mile in 7:36 minutes today.
cardio is easy idk why people make it so difficult
literally just go outside and sprint down the road like a fucking mong as fast as you can until u run out of breath
then collapse and repeat when u get your breath back
[editline]14th January 2013[/editline]
[QUOTE=Quidsy the Squidsy;39022943]The type of advice I've seen from this sub-forum generally boils down to;
- Eat oatmeal for breakfast
- Want to get better at running? Do more running, more often
- Lifting heavy things and putting them back down never goes far amiss if you want to increase your general fitness levels[/QUOTE]
dont get cheeky kunt
stfu you moron, do you really suppose doing high intensity intervals on a daily basis is a good idea ???
[QUOTE=The Mute;39217308]stfu you moron, do you really suppose doing high intensity intervals on a daily basis is a good idea ???[/QUOTE]
I do high intensity intervals with your mom every night kunt!
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