Help! Exercise routine

[Bernardo]

Hi All,
Could anyone give me some advice on running? I need to be able to run a mile and a half under 16 minutes (?) for IRS-CID if I make it that far in the hiring process. I can't even run for a half mile without getting absolutely winded and no matter how much I train, I can't seem to make any progress in distance and endurance. Any tips from anyone who couldn't run a mile at all? Also, has anyone had good results with a weight loss/muscle building program called Body for Life or the Zone? Please let me know about your experiences because I've heard good things about both, but need to know which one gets you better results.
Also does it make a difference as far as whether you run first then hit the weights or should i do them separately on alternating days? Should I do more calisthenics or weight training or both? Also how much difference does it make if I work out in the morning versus afternoon or evening? So many schools of thought out there with contrasting views that I'm getting confused! Thanks for your help and stay safe! If there is anyone with an effective all in one workout routine, please let me know.

Bern

[HK_precop]

Hi there, my situation was real similar to yours. I'm no athlete and never have been nor ever really will be. I started out only able to sprint (barely) one lap around a 1/4 mile track. The first week I ran everyday at the very minimum 3 laps without stopping. I could only run 2 laps and then walk one and then run another lap. the first week. The second week I was able to do 3 1/2 laps consistently. The third week I was running/jogging continuously for a mile without feeling like throwing up or fainting. Now about a month and a few days later I can do a mile and a half without stopping and great difficulty. Try to increase your running by 2 laps each week. Pace yourself, run in the early morning if you can and go for distance/endurance rather than speed initially. Eat healthy, lots of protein, try to lose any fat that you may have. I can tell ya right now the first week isn't going to feel good but after that it's not hard to add on. Also, push yourself to the limit each day otherwise it's hard to really gain.
As far as weights go, I do some light weight lifting combined pushups, situps etc.. this has been pretty helpful so far.

Oh yeah, don't forget to STRETCH. real important!

[k9cop21811]

You SHOULD NOT be running everyday. If you want a little cardiovascular workout on your non running day then walk a little, but don't run everyday. Your muscles need time to heal. The same goes for whatever muscle group you're exercising. Give it time to heal. That's why it is recommended that you lift weights (upper body) on the days you aren't running. And if you push it your body will push back. I'm 31 and have been an athlete all my life. My body has pushed back, if you will, a few times now in the form of tendonitis (knee, wrist, shoulder) and it's not fun. And it's mostly from overdoing it. 10 years ago I could get away with doing whatever I wanted to my body, but not anymore. I gotta plan my workouts now and give my body the proper rest. You should too regardless of how old you are.

As far as training goes you could try to walk a lap-run a lap (light jog), ect. and build on that routine until you can run continuously for your mile and a half. And it will take some time so be patient and stick with it. You do need to do some good stretching after you exercise too. A light stretch before hand is a good idea, but afterwards is when it really matters. Drink lots of water too, especially within 15 minutes of ending a workout. That's when your body is most receptive to fluid replenishment. Half your body weight is the amount of minimum ounces (i.e. 200 pds. =100 oz. of water--minimum) of water you should be taking in each day not including the extra you will need when you exercise. Sports drinks are good for workouts over an hour long. Other than that water is just as good. Nothing will shut your body down quicker than dehydration.

Right now I'm on a run-sprint cardiovascular exercise routine that I stretch out for about 2.5 miles on the track. And then after that I work out my legs a little with weights, mainly calfs and thighs. Then on the odd day I work my upper body.

I don't know anything about supplements other than I don't use them. In the end the only thing that's going to really matter is how hard you bust your ass with the weights and on the track. Good luck.

[gcc123]

First off the quote from k9 cop could not be more true! AS for your question, the body for life program in my opinion, and many others is AWESOME! I have done it, and i works. It is not a gimmick!! All I can tell yu is to got to amazon.com and buy the body for life book. It will be the best $25.00 investment you will make!! As for training, what I will tell you will come straight from this program, and it is what I have done myself. First off before you weight train, or do cardio, remember to STRETCH!!!! Do cardio 1st thing in the morning on an empty stomach, 3 days a week. Train with weights for at last 45 minutes 3 days a week as well. By doing this 1st thing in the morning, your bodsy will incorporate fat as it's main energy supply, since your body was in a fasted state while you were sleeping. As for supplementation, try a supplement called aeromax, made by EAS. It will help increrase your stanima whwn your run, and help you build up more oxygen. Keep a dietthat consisits of high quality protein, about a gram per pound of body weight. Limit your carbohydrate intake after 5:00 p.m. We'll I could go on, and on about this. But your best bet is buying the book. I just wanted to give you a rough idea of what to do. But if you have any questions, don't hesitate to ask me!! I just don't want to overwhelm you will so much info. GOOD LUCK!! By the way, the quote at the bottom of my posts is taken from the book:idea:

[Ranger337]

One of my fellow cadets in the police academy last year was having the same problem as you. What I and another cadet did to help her increse her endurance was run a 1/4 lap (on a standard 1/4 mile track) as fast as she could, then walk a 1/4 lap then repeat this for 4 laps. Each week we would increase the distance a few more yards, then after she could run for about 3/4 a lap we started to have her run more laps. Keep in mind this is to increase your breathing enurance, you should also go for long jogs to increase your endurance.
We didn't do this all the time, sometimes we would run the 2 mile course to gauge the improvement that she had made. And also did other cardio work outs so not to burn her out on running.

As stated in other posts don't run everyday, to give your muscles time to rest and recover. Same thing as with all of your workouts, don't work out the same muscle group day after day to give time for your muscles time to rest and recoup.

Good Luck,
Ranger337

[JustaRookie]

Great posts! I too am working out really hard, and am taking Xenadrine, have any of ya'll heard of it? Just wondering, because it really works! I'm now only eating one meal a day, and got the energy to do all my exercises. I was just wondering what your opinion of it was.. Thanks in advance.

NR

[Ranger337]

Originally posted by JustaRookie
Great posts! I too am working out really hard, and am taking Xenadrine, have any of ya'll heard of it? Just wondering, because it really works! I'm now only eating one meal a day, and got the energy to do all my exercises. I was just wondering what your opinion of it was.. Thanks in advance.

NR

I used it too. I am currently usuing it and have found that I can run longer, and my workouts are more intense. I too only eat one meal a day, but I drink gallons of water.

[AirborneK9MP]

First of all, Xenadrine... I am taking it... I like it. The most important thing to be aware of with any stimulant, which Xenadrine is, is that you MUST cycle off of it for a period of time to allow your kidneys to flush and for your system to continue to manufacture the chemicals necessary for speedy digestion / fat burning.

It is a safe bet to spend an equal amount of time not taking any stimulant, as compared to the amount of time that you take it. For example, 3 weeks on, 3 weeks off.

I think that the posts in response to a PT regimen are good. Very similar to the Army's Farlick training principle for an increased level of cardiovascular endurance. The principle is to run hard as far as you can and then slow to a slower pace. Over time, you need to continually increase the distance of the faster portion of the run while trying to decrease the shorter.

An EXCELLENT link:

This is the link to the US Army's FM (Field Manual) 21-20 which covers the Physical Training standards / preparation:

US ARMY Physical Training FM 21-20 (http://www.adtdl.army.mil/cgi-bin/atdl.dll/fm/21-20/toc.htm)

Here are some additional factors to consider in your training:

You should exercise for AT LEAST 25-30 minutes at a Training Heart Rate. This does not include walking. If you spend 30 minutes walking, you should spend 30 minutes running.

I would agree that you should not run every day if you aren't used to running. 3 days per week of TRUE effort should assist you get to where you need to be.

The fact is that running is 50% physical, 50% mental. You have to push yourself past what you previously thought to be your personal limits of endurance.

For pushups and situps: practice is everything. Try elevating your legs on a chair or table for half of your pushup routine. For situps, anchor your feet and hold a 10lb weight on your chest during your routine.

DRINK A LOT OF WATER!!! The more water your drink, the faster your body pushes nutrients to your muscles. You should drink plenty of water (1 gal per day min) and always pre-hydrate before you exercise by consuming water the night prior.

If the weather sucks, do PT. If you are tired, do PT. Every minute that you spend avoiding the physical training that you need to accomplish your objective is lost time that you can never get back!

Best of luck to you!

[JustaRookie]

Yeah, the stuff is great, but after this bottle I'm taking a break from it for 30 days or so. Also I really need to start drinking more water. Probably 2 gallons a day... Any more feedback?

[Ranger337]

I agree 100% with AirborneK9PM's last paragraph. Do PT everyday! Keeping in mind to exercise a dirfferent muscle group each day.

I see this quote all the time on these boards from a member, and I think it is right on the money.
"The mind is lazy, the body isn't"

Every minute lost delaying to do PT training is a minute lost that you never get back.

If you don't do it you won't get better, it is as simple as that.

Best of luck,
Ranger337

[Ruprect]

First off Ive got to agree with k9kopp, DO NOT RUN EVERYDAY, if you do then you will not improve in your distance, cardio endurance etc. In addition to K9kopss's advice on run/walk alternating laps, once you get used to this then you can try alternating what in the military runs was called a "indian run" which is alternating sprinting/jogging, and its a great endurance builder.I think the key is not to rush the process i.e. running every day, and also to avoid the supplement system. The cold hard truth is that there too expensive and (In my opinion) enhance a placebo effect, and could be developed into somewhat of a "crutch" meaning that if you stopped and saw any decrease in performance you could see it as an effect of stopping your program) of coarse thats just a possibility but something to keep in mind anyway. But I do have to give credit where it is due the body for life book is an excellent guide to enhancing your fitness, Ive read it and tried it and it worked great for me, its filled with alternitives to running that are individual sensitive so definetely check it out, well worth the 35 cents in late fees that it'll cost you.
Ruprect