Cross training anyone?

so today or team had some cross training where we had to run up stairs and stuff like that. One of my competitors is faster than me while running but i am faster than her on a bike. What does this mean? Can it interfere with my cycling?

What is better exercise running a mile or doing stairs for a mile, which burns more calories?

What is better exercise running a mile or doing stairs for a mile, which burns more calories?

How is this idea for cross country training?

I’m a cross country runner, and this is an idea I have for training, tell me what you think of it. Ok, well to start off the focus of my training is to improve my muscular, not cardiovascular, endurance. I have absolutely fantastic cardiovascular endurance, and the only thing preventing me from running faster times is that my muscles just get wasted after a while and I can’t keep the pace of my first half. Again, its not cardiovascular, as I can hold my breath, have a conversation, all of it and during a race. And still get great times. So, to improve my musuclar endurance, my idea is to , staring today, do stairs at absolute max, 5, up and down, at a time (its about a hundred steps up). Then do Stassi Squats, and repeat until I am absolutely beyond exhausted. I feel that if I can continue this for a few weeks, perhaps my muscles will be able to keep up with cardiovascular endurance, and I’ll be able to run much faster. Any comments, advice, and the like would be appreciated.
First person says that’ll build cardiovascular, which is true, but won’t going up stairs also build muscular endurance? What can I do to as quickly as possible strengthen that?

How to lose unwanted weight with exercises Stair-Sprinting

Did not have time to travel to the gym to do some exercise and always wanting to keep unwanted weight off? Do not worry, here's my help.

You can lose weight if you really want to. You just have to make a commitment to yourself to eat less and exercise more. Most people think that acting takes a lot of their time because they still think in terms of going to the gym and burning 2 or 3 hours while trying to burn some calories.

But it should not be like that. You should not go to the gym steadily for losing weight. Really? Well, if you think outside the box, you can do some aerobic type exercises near your house like sprinting up your stairs!

The stair sprints are ideal for sculpting your legs and back. You definitely should try this exercise. The muscles in your feet also get a good workout from this and gain more strength. On this you get an excellent aerobic workout without wasting valuable time traveling to the gym and back.

Here's how to do this simple yet effective exercise, the right way:

1) Find a box safe and well ventilated to staircase to begin your exercises.

2) Ran through the flights of stairs between floors, and more stairs that you cover, the more your workout is.

3) Start small, even if you are in good physical condition. Made four floors twice up and down.

4) Give time to grow up to two rehearsals. Try to do two repetitions every other day for two weeks.

5) After the first two weeks, increase to three or four times. Do not push too hard though. If you can not make four at first, then made three. Then, as time passes, you should gradually increase the repetitions in your routine. This is how you can increase your strength and gradually work your muscles harder.

So there you have it. A simple workout in a short time and you can literally just outside your door step! This exercise has reduced your travel time and is very beneficial to your health too.

Just a word of caution: be real careful going through the stairs. You do not want to fire up or miss a step and will eventually walk up your ankle or get more serious damage. And remember to choose a stair well ventilated so that you can get enough air.

Above all, do this in moderation until you get the shot of him. This is undoubtedly one of the best exercises that you can get for free.

Aerobic Exercise

 

 

What Is The Best Type of Aerobic Exercise?

There is no wrong choice. The benefits to your heart are the same as long as you are exercising within the range your doctor or exercise physiologist has prescribed for you.

 

Your aerobic exercise program should have four goals:

1. It is aerobic. It uses large muscle groups repetitively for a sustained amount of time

2. You perform it for 30 to 60 minutes, three to five days a week

3. It meets the cardiovascular goals your doctor or exercise physiologist has prescribed for you

4. It is something you will enjoy doing for an extended period of time

Safety First!

The type of exercise you choose is a personal decision, but you should take certain factors into consideration to reduce the risk of injury or complications and make exercise more enjoyable.

1. Always speak to your doctor first before starting any new exercise program

2. Chose a type of exercise you are more likely to stay with over the long-term

3. Perform your activity at a level in which you can carry on a conversation or speak clearly while exercising. This "talk test" provides a general rule of thumb to help you determine if a particular activity is too strenuous for you. It is especially helpful if you have not been given a "heart rate (pulse) zone" to stay in during exercise.

Exercise Options

The type of exercise you choose is a personal decision, but you should take certain factors into consideration to reduce the risk of injury or complications and make exercise more enjoyable.

Cycling

Cycling is ideal for individuals that due to arthritic or other orthopedic problems are unable to walk for an extended period of time without pain or difficulty. You can use a stationary or regular bike. People with lower-body circulation problems (claudication) who experience significant calf pain during walking usually find cycling less difficult although a monitored walking program may help reduce the claudication . A program that combines walking and cycling may provide cardiovascular benefits without inducing the limiting pain as quickly. Cycling is also a good choice for people who are 50 to 100 pounds overweight. It helps the heart without the mechanical stress on the back, hips, knees and ankles that walking causes. One drawback – if you cycle outdoors, the weather may limit your activity.

Ski Machines, Stair Climbers, Steppers, Ellipticals

These types of machines can provide a good aerobic workout but have many drawbacks. First, exercise on these machines is usually too strenuous to be safe and enjoyable for the beginner or person of low fitness level, even at the lowest settings. To determine if this type of machine is within your capability, give the machine of your choice a trial run at the store or fitness center. You should be able to pass the "talk test" while exercising at a moderate pace. People with knee or hip problems should avoid stair climbers and steppers as these machines put extra stress on these joints. Ski machines require above-average coordination to master. The advantage to the machines is that they are indoor activities that can be pursued regardless of the weather.

Swimming Activities

Swimming is an excellent aerobic exercise, but considerations should be made before starting a program. For the exercise beginner, low-fit, or non-swimmer it might be a difficult activity to maintain for the recommended 30 to 60 minutes. Also, due to the full body motion, one can easily exceed their target heart rate range with swimming. Therefore, those with heart conditions, should address a swimming program with their physician before starting. Water aerobics and water walking are good alternatives for those with joint pain. The buoyancy provided by the water eases stress on the joints.

Jogging, Aerobic Dance

These can be safe and beneficial exercise for the highly fit person. Both can be done indoors, which makes them year-round activities. Anyone with orthopedic problems or who experiences symptoms such as chest pain or shortness of breath should not engage in these activities.

Extreme Stairs Kayak

Selecting The Right Gym Supplies