effective gym training advice needed

[spearstudtx]

Originally Posted by marc25

@ spearstudtx
i tried it today in the gym. sprints and walking was really hard.
unfortunately i can only "program" the crosstrainer in intervalls that are the same, like 1 minute running, 1 minute walking. today i started much to fast so i was tired to early. i will try next time in the manual mode like you said (30sec running, 1 minute walking, for 20 minutes). should i increase the level of resistance in the sprint interval?
if i will make it, shold i increase the total time (20min), the running time or the walking time?

Thanks for the help
marc

Yeah it is hard, if it gets easy step it up so it is hard again.

Personally I would find a track for days when you want to do cardio or for after your weight w/o, sprint 30 walk 1 min. When you feel that getting easier sprint 30 walk 45 or sprint 45 walk 1 min (increase sprint time or decrease walk time). Mixing it up will only help you, same in the gym, dont do the same exercises day in day out.

I wouldnt increase the time spent doing sprints for at least 4 or 5 weeks and even then not too much. Maybe 25 min max. If you are going to do anything past that, just do several 800 meter sprints, let your heart rate drop and breathing return to almost normal, and do them again. As long as you push yourself every day you train you will improve. By the way at the track, each lap is 400 meters.

I did a little homework and I think that physiologically (outside of actually freediving of course ) sprint intervals are probably the best training.

Best of luck with your training, I am starting some myself after 3 mo hiatus. After I make my routine up, I will post all the details.

Spearstudtx

[marc25]

hello,

reading on herbertnitsch.com articles mercedesmagazin
(Mercedes Magazin)
(german articel) he writes, that he trains in the gym on a ergometer (bike), breathing just once per minute!

so i thought about starting with cycling for 10 minutes on a low level, breathing every 20 seconds.
did this on monday. man, that becomes hard after some minutes and i feel very warm!
tried to breath every 30 seconds today (2 breaths) but thats too hard right now.

what do you think about this?

marc

[uw_ikarus]

Going through Umberto Pelizzari's freediving manual, one learns that apnea training encompasses many activityies, basically depending on the season. Roughly speaking: Jogging / Running is oK in winter, also muscle tonification in the gym. As the year proceeds towards summer, activity in water (pool sessions, open water) becomes increasingly important. In conclusion, my feeling is a good exercise plan cannot be written down just in a few lines....going through a serious freediving text book is certainly worthwhile.

[rogam44]

Originally Posted by marc25

he writes, that he trains in the gym on a ergometer (bike), breathing just once per minute!

This is very hard CO2 training. I would struggle hold my breath and breathe once per minute while sitting on chair.
I tried it with one breath after 20 seconds hold like you did and after four cycles I had constant contractions all the time. Very hard.