Fitness Minutes: (2,155)
1,236 8/23/13 9:17 A
Out of curiosity, are you currently overweight? If you are, then simply losing might help you more than you think (though obviously not in time for the next two weeks). I personally found a tremendous difference in my cardiovascular endurance simply from being lighter, independent of how much training I'd been doing. (Example: I'm currently somewhat limited on cardio due to a persistent injury and resulting lack of motivation. But yesterday, I ran up a hill that's half a mile long without any real trouble. I couldnt' have done that last year, when I'd been working out more than I am now, yet weighed 40 pounds more. Not even close.)
Besides that, I'll share another personal belief as regards improving what you describe as endurance, after already having a solid base of exercise to build on: in my opinion, the best thing you can do for yourself is to sprint. Hard sprinting, at intervals from maybe 50 meters up to 400, with a minute or two in between, until you think you're going to keel over and die. It hurts, but it is so, so effective at training your body to move faster with lower effort, which translates into endurance.
Sarge had some great ideas. I'd agree with the splitting up the cardio and strength days. I have found that whatever you do FIRST gets the lion's share of your energy for that day.
Exercise-wise, how about 3 days of cardio, 2 days of strength, and one day of something fun like a bike ride of playing a pickup game of basketball? Don't forget a rest day in there too.
If the doc says you're OK, you need to look for other causes for the lack of endurance. Diet can play a HUGE role in that.
You don't mention any snacks in your post above. Perhaps you could try a high protein snack either pre or post workout--something as simple as a half turkey sandwich on a good hearty bread, peanut butter smeared on an apple, a small bowl of oatmeal, or even a protein shake. A handful of nuts, yogurt, cheese stick, and fruit make good portable snacks as well. If you add 2 substantial (healthy) snacks to your day, you might notice a difference in your endurance levels after a few weeks.
You might want to try tracking your intake for a bit. It can be a real eye-opener. Yes, it can be a pain--but the knowledge you'll gain is well worth it. I've found that small tweaks in what I eat and the timing can make all the difference in the world in how I feel in general and my ability to give my all to workouts.
I will leave much of the training advice to others, but I will say this:
1. I agree that you're not eating enough, particularly with practice and your workouts- and you're a man, and you said you're tall, so your caloric needs are significantly higher than mine and it sounds like I eat more than you on most days!
2. Counting calories isn't terrible- you can pick whether you want to write stuff down or enter it here- fyi you can create little groupings for common things you eat (like your turkey sandwich)- add the bread, spreads, meat, veg, etc. it'll make your future tracking 1 click!
3. I also think you need more protein. If you can't eat enough from whole foods, a protein supplement isn't the worst thing in the world. You can find good whey proteins and others that don't have bad additives and all and you can get them in a bunch of flavors, though I prefer vanilla so I can add fruit/green tea/etc.
4. I think you should work your way up to longer runs- doing intervals at 7 mph isn't going to help you that much if you have to take breaks. I think you should try to find a pace that you can sustain for 5-10 minutes straight, then take a few min. break and resume.
5. You can also try cross-training- swimming, biking, other cardio machines, etc. can help you.
That's what I have for now- do keep us posted and it might be worthwhile to stress your concerns to your doctor/ask to see a specialist.
My initial response is that you are starving yourself with an insufficient caloric intake and a total void in some of the necessary macro nutrients. While others may differ I have my clients follow the macro nutrient ratios in the Zone Diet, 40% quality carbohydrates, 30% protein and 30% good fats.
I think your workout programme is too long to some extent with attempting to do cardio and strength in the same workout. With the durations you quoted you are not working a necessary level of intensity in my opinion exchanging duration for intensity.
I would modify your cardio into a three day sequence of hard, easy and medium workouts then a rest day. The hard day would be intervals, the easy day long slow distance and the medium day a medium duration run with some fartlek (speed play) added.Time durations for your cardio, 20 to 30 minutes on hard interval days, 45 or 50 minutes on easy days and 30 or 40 minutes on medium days.Use the rate of perceived exertion to monitor your effort it correlates 1 to 1 with any heart rate monitor. If you can handle a basketball game you have no reason to waste your training time on a dreadmill, get out and find a park to run around.
For strength training do it every other day at a different time than your cardio, I suggest do the strength training first thing and the cardio several hours later.
Edited by: SERGEANTMAJOR at: 8/22/2013 (19:03)
Fitness Minutes: (0)
3 8/22/13 1:08 P
DMJAKES, I've been to my GP before, and she said "she thought nothing was wrong with me." She said my weight was fine for my height and dismissed the endurance issue. I could schedule another appointment with her and stress it more I guess?
Also, I guess I could run this info by my coach and our sports centre moderator? I don't know about his qualifications but I'm sure there are some LOL
Fitness Minutes: (0)
3 8/22/13 1:04 P
Hi all, thanks for your replies.
My training program for the past month was strength training for as long as I need to finish my required reps/sets, then jogging on the treadmill for 30 minutes in a fashion similar to the C25K program, so fast walking for a minute and a half and jogging at around 7 mph, cuz that's where I can sort of jog for a continuous minute (although I don't have endurance for that either, the minute and a half walking/rest period is necessary.)
Before the previous month when I was still in uni I'd use the treadmill for 30 minutes in various speeds depending on my heart rate but I'd usually aim to keep it at 50 to 60 or even up to sometimes 75 percent of max heart rate. Then I'd do resistance training (no barbells, only dumbells and weighted rods and bodyweight exercises) for30 - 45 minutes or so.
In basketball practice, the coach would make us run laps, sprints, suicides, and lots of other conditioning exercises twice a week, and I'd go to the gym on my own between those days when I can to at least get 30 minutes on the treadmill if I can. I could never sprint or do suicides and I'd have to stop or take it to a slow jog. My coach hated it, but Id get to a point where I'd see colors. I hate it.
I'd also like to point out that no matter how much I diet or reduce food (while still eating enough I feel, and maybe its low I don't know, I'm not sure how to count calories. I don't, but I'm almost positive I don't go over the caloric limit of the day. It goes something like a turkey sandwich and milk -sometimes yogurt- for breakfast, grilled chicken breast and salad for lunch, and lets say a tuna wrap with an orange and a glass of milk for dinner. Water all in between.) I never seem to lose weight -or build muscle. I honestly never even see a marginal difference in weight or how my body looks like (assuming stable weight or weight gain is muscle.) I'm 5'10 and at 80 kg's. I thought that people normally if reduced intake would lose weight, let alone if accompanied with exercise. I see people lose 4 kg a month in progress, and that never seems to be my case. That, however, is not my issue anymore (I've sort of given up on losing weight), I just really really really wanna be fit and have endurance for basketball. That's my main concern. I want next year to be different but I'm very discouraged as nothing I've ever done has shown any difference in how I am. Like I said, people who started basketball with me 2 years ago would die after a bit of running are now star players on the team and I still can't run.
I read and re-read your post, and from what you're saying I think an appointment with your doc might be in order. Let him know what you're experiencing and see what he says. If your school has a resident trainer, run it by him too.
I agree with Dragon that we need to know more....what are you currently doing? How are you doing on diet? It's possible that your diet isn't supporting what you're asking your body to do. It's hard to tell from the information we have.
Fitness Minutes: (105,516)
13,258 8/22/13 8:23 A
basketball is short sprint intervals, but to build endurance, you try to run slowly and continuously for a longer period of time. Once you build the endurance, then the shorter intervals will get faster.
Fitness Minutes: (14,252)
9,661 8/22/13 7:50 A
What would help us most is what your training program is now; what are you doing currently to build strength and endurance? Cardio? Strength training? What?
Fitness Minutes: (0)
3 8/22/13 7:33 A
Hello all, I have an issue with building up endurance. I've been training relatively consistently for the past three years through basketball practice in my uni and going to the gym on my own. Never at the end of the basketball season, after training for basketball all year long, have I ever gained endurance to run. Even through training on my own. I mean, i sort of lose my breath going up the stairs at home even though I use the stairs always wherever I go. My heart rate shoots to 190 if I jog at a speed higher than 7 mph. All I can do is slow jog, and that's not what's needed from me on the team during games. I'm expected to sprint back and forth the court. This is very discouraging and embarrassing. My coach has been keeping me on the team because I'm the tallest player on the team and he thinks I have potential, but I don't think I'll tryout again for the next academic year with this problem. It's too embarrassing being on the team for the 3rd year in a row with no ability to run whatsoever. Not being to sprint, or do a suicide in under 40 seconds. People who started on the team with me two years ago were panting after a lap, but can now run for minutes on end without stopping. I don't know if it's a problem with my body/system or a flaw in the way I train. Now I have a little over two weeks to go before uni starts again. I would appreciate any and all tips on how to fix this, I'm willing to go to the moon in these two weeks if it'll get me a bit of endurance so I can be comfortable trying out and so I can actually be an asset to the team. What's the fastest way to gain endurance? And will I be able to build anything up in these coming two weeks? I have access to a pool, less so to a gym now (membership over and decided to suck it up and wait for uni gym since its in two weeks.)
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