i need some help with my heatlh an working out?
ok im in wrestling and its summer an i have been lazy for more than half of the beginning of it. Oops! well schools about to start an im nedding to get in shape fast. so i have qustions!
1. im thinking about taking ((Nature Made: Super B-Complex W/Vitamin C & Folic Acid Twin Pack Tablets 100 Ct Vitamins, 2 ct )) to help out with my matabolism an help me get energized to work out an of course fr my health. do you thin this will make a significant diffrence?
2. im going to start hitting th gym every day 5 days a week an saving the weekends for some time to rest my body. at the gym im going to hit the weights hard doing some major muscle building. Do you have any advice on that?
3.When it come to working out i cant run to save my life. i have big problems with my knees an ankles because htey start to hurt while running but in the way that youknow somethingis wrong with you. i really need some alternatives for a complete full body work out that will help me lose a little body fat an build up my endurance like running would. so do you have any?
and last about the endurance i really need something to help bring that up significantly because wrestling is all about pushing with all you got till the very end an i cant really do that if im tierd and feeling worn out after the first 2 min an still have 4 more to go if i dont pin them in time. so any advice?
thanks and i apperciate it! LOVES!!!
August 9th, 2010 - 13:34
You should read the stumptuous link, because it has info on workouts for grappling and martial arts, which would be great for you. All the info is free, and without advertising.
As for your questions:
1. That won’t really help your metabolism, but it won’t harm you either.
2. Keep in mind that you have to rest trained bodyparts at least 48 hours after a weightlifting session. For strength, keep to 3 to 5 sets of lower reps (5 or so).
3. The problems with running may be poor technique (see runnersworld.com for tips) but if you really can’t run, there’s swimming, elliptical, and stationary bikes. Try to do interval training 3 times a week. For your sport, HIIT and Tabatas are great.
HIIT: warmup 8 minutes, and then do 12 minutes of 30 seconds hard sprint, 30 seconds light jog/swim/cycling/whatever, and then 10 minutes cooldown for a total of 30 minutes.
Tabatas: warmup 4-8 minutes and then do 4 minutes of 20 seconds of hard sprint 10 seconds of light jog/swim/cycling/whatever, 4 minutes of light jog/swim/cycling/whatever, repeat the sprint cycle, cool down for 10 minutes
You can google for interval routines (fartlek) for more variations. What you want for wrestling is longer (hard) sprint durations and shorter rest. It’s gruelling but it can make or break winning a match.
You can also do bodyweight exercises Tabata-style – for example as many pushups as you can for 20 seconds, rest 10, repeat for 4 minutes. This helps me in Muay Thai and should help in wrestling.
August 9th, 2010 - 13:34
1. Regarding the vitamins, they may help some. But vitamins have the biggest impact when someones not eating properly, For someone who’s already eating a healthy diet they add very little. So eat vegetables, fruits, lean meats, milk, nuts, eggs and a moderae amount of whole grains.
2. Lifting 5 days a week is a bit much. I know competive lifters who don’t lift that often. 3 or 4 days a week would be better, use the other days for more endurance work. The following are good routines
Starting Strength
Bill Starr’s 5×5
Texas Method
Westside for Skinny Bastards
Stronglifts 5×5
Wendler 5/3/1
I’d strongly recommend Starting Strength, as it’s great for a new lifter or someone who hasn’t lifted in a while.
3. There’s a number of things you could do. Circuits, ie do 5 push ups, 5 squats and 5 rows and repeat. Or you can incorporate weights too, for example add in some farmers walks and/or some hang clean and presses.
Or use a exercise cycle or a rowing machine at the gym.
Or barbell complexes, that’s were you do a series of lifts that transition from one into another. For example, stiff leg deadlift, hang clean, front squat, overhead press, and repeat.
You’d do the endurance work using weights or body weight in an interval like fashion, ideally after lifting. The goal is for the work time and rest time to be similar to that of a wrestling match, although the intensity might not be as high, and you may train longer.
This is something to work up to and if at first you need extra rest or shorter work periods that’s fine. It’s important for you to know that there’s a big difference between the endurance built in a long steady cardio workout like a jog, and the endurance built by doing shorter more intense bursts of activity.
Then on other days you could do whatever you like for cardio, rowing, swimming, cycling, jumprope (which is good for agility), or whatever else.
You may also find the articles at this website useful
http://www.rosstraining.com/articles.html