I'm currently 6'2 (1.88m) and weigh about 170 pounds (77 kg). Because I never really went to the gym, I don't have any apparent muscle definition and I estimate my body fat percentage to be about 20%.
I live a rather sedentary lifestyle, and I already knew that a heart attack was the most likely cause of death, but it never really scared me until an acquaintance of mine had one recently. I decided to "train my heart" by going on a run once in a while. I was also curious how good my endurance was after years of sitting on my ass.
The thing is, I find running and cardio in general, extremely boring and cannot get myself to do it for an extended period of time. So as an alternative, I decided to focus on "all-out" runs over short distances. I started with a 1 mile all-out run and managed to do my first one in about 6 minutes and 30 seconds on the treadmill.
I am reading conflicting information on the internet. Some saying it is good, some saying anything above 5 minute is trash, not sure what to believe.
What do you guys think? Is my approach good? Should I keep going with this? Any tips?
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Running is going to make you lose extreme amounts of muscle and you are going to possibly injure yourself. If I were you, I would get into strength training. Strength training doesn’t involve much cardio and you can easily keep it interesting because it’s all about the process of being able to lift heavy. Gives you more room for smaller accomplishments
Also my friend is a runner and developed arthritis because of extreme muscle loss and over working herself.
My worry is that my heart is so undertrained and probably weak as hell because of my sedentary lifestyle, and that weight lifting doesn't really train the heart. So I am very susceptible to heart attacks later in life if I don't train it.
Well that’s why minimal cardio is important because that will get the heart up, but lifting is essential for muscle maintenance. YouTube up some strength training routines. HIIT work outs are also great if you are more important cardio and less weight lifting , but not a great way to maintain bigger amounts of muscle. I don’t recommend intense running for long periods of time ever. It’s very damaging and people that do that typically aren’t looking their best physically. I love my friend but her build looks too frail looking because of the constant running
More into cardio ***
Yeah I agree, that's also one of the reasons the short distance all-out runs seemed like a better option to me. The max amount of running time I plan on doing per session is like 10 minutes. Maybe I can combine it with weight lifting. I can go into the gym, start by doing an all-out mile, catch my breath for like 5 minutes, then do some weigh lifting. Or would this have some kind of contradictory effect?
I currently have a personal trainer, and she recommends cardio after. It gives you overall better results in terms of muscle build. You don’t want to over work yourself before weight lifting. When weight lifting, pick weights where you can do 8-10 reps, 3 sets. If you are struggling to do those, you are lifting too heavy. Cardio before isn’t terrible but if you do choose to do cardio before, do a lift cardio session for 5 minutes only.
A light cardio*
Thank you for the advice. I appreciate the time and effort you put into your replies!
Absolutely! I’m getting my personal training cert this month , so I’m super excited to learn more
I wish you the very best!
I think it's pretty decent considering the fact most people cannot run a mile in under seven minutes. I remember during PE in middle and high school most people who tried got around 7 - 8:30 minute range. Only the people that were in the best shape in our class would get 5 - 7 minutes. (Keep in mind, in my middle/high school, if you were on a sports team like track, then you didn't take PE)
That is not bad considering. I do sub 5 minute but I've been running for half my life.
Just don't make cardio your only exercise. Do weight training - even body weight works if you choose the correct movements - and make sure you get proper rest and nutrition.