Hey everybody, plan on playing in my alumni football game again this year. Im in worse shape than the last 22 years since I herniated a disc in my back over the winter. The game is july 13th. My question is what do you guys think is the best way to get my cardio up. I have been alternating days running where one day i try to jog as long as I can then walk for about 30 seconds. Then the next day I run I use an app on my phone where it has me do a few min jog power walk warm up then sprint as fast as possible for 10 sec then walk for 1min 30sec. The first way in 20min I cover about 1.7 miles. The 2nd way in 20min20min I cover about 1.3 miles.
So which way is best? I do feel like the first way I get to breathing and sweating a lot more. any suggestions. I am 6'3 270lbs and will be playing center and d-line. Will be logging some minutes as Im one of the younger guys on the o line and d line.
I tried that the first year lol. And I thought was seriously going to die. From exhaustion and then for 2 days it hurt so bad to move. So I figure I will at least try and improve my cardio this year.
I would suggest practicing the same moves you'll be doing at the game. Running is good, but unless that's all you'll be doing at the game, it won't be enough.
Jump, hop from side to side and then front to back to strengthen your legs...and then practice your D-line moves (3-point stance to 3-5 second sprints). Essentially, get your legs ready for the movements you'll actually be doing.
I did this preparing for soccer. You obviously needs your lungs ready, but your legs will need to be ready too (and not just basic running).
It wouldn't hurt to cross train too (push-ups, abs, core, squats, lunges, etc.).
“...Iguodala to Curry, back to Iguodala, up for the layup! Oh! Blocked by James! LeBron James with the rejection!”
Quote: I'll tell you the truth,, the only way to get ready is 12 ounce curls.. you won't be able to play, but you won't care either...
I played in our alumni basketball game a few months ago - early Nov. maybe? I was doing the curls right up til an hour before the game. I got selected the player of the game!!! How about that?
1. Pain is the human bodies way of telling you that something is wrong.. exercising until it hurts is a sign of a psychological disorder called sadism.
2. The human heart is a muscle, muscles wear out over time. Don't make it beat any more than it has to.
Quote: I would suggest practicing the same moves you'll be doing at the game. Running is good, but unless that's all you'll be doing at the game, it won't be enough.
Jump, hop from side to side and then front to back to strengthen your legs...and then practice your D-line moves (3-point stance to 3-5 second sprints). Essentially, get your legs ready for the movements you'll actually be doing.
I did this preparing for soccer. You obviously needs your lungs ready, but your legs will need to be ready too (and not just basic running).
It wouldn't hurt to cross train too (push-ups, abs, core, squats, lunges, etc.).
This is right on. I was going to suggest some side to side lunges thinking center and d line would require it. Leg bends. If you plan on getting knocked on your backside, what is that exercise. it goes, 1, drop on your belly, 2 stand up, 3 run in place, repeat.
Quote: I would suggest practicing the same moves you'll be doing at the game. Running is good, but unless that's all you'll be doing at the game, it won't be enough.
Jump, hop from side to side and then front to back to strengthen your legs...and then practice your D-line moves (3-point stance to 3-5 second sprints). Essentially, get your legs ready for the movements you'll actually be doing.
I did this preparing for soccer. You obviously needs your lungs ready, but your legs will need to be ready too (and not just basic running).
It wouldn't hurt to cross train too (push-ups, abs, core, squats, lunges, etc.).
This is good advice, I'd also suggest some quick sprints of 20-30 yds at max speed, with short 15-30 seconds breaks between. It will be more realistic than just running. Your body will know and feel the difference. Basically simulate what you think you'll be doing in the game, but go a little harder, farther and faster in training..
We don't have to agree with each other, to respect each others opinion.
Quote: 1. Pain is the human bodies way of telling you that something is wrong.. exercising until it hurts is a sign of a psychological disorder called sadism.
2. The human heart is a muscle, muscles wear out over time. Don't make it beat any more than it has to.
Hope that helps.
1. Pain is weakness leaving the body. 2. The human heart is a muscle. If you let it atrophy it will.
99% of people underrate their athletic ceiling and do not push their body to their actual limits.
The way I broke through and realized this was while working out at Accelerate Ohio 15 years ago. They pushed us well beyond what we would ever push ourselves. I threw up many times during workouts and it didn't kill me, even though I thought it might sometimes! Cris Carter worked out there as well and he wouldn't go through a workout without throwing up. It gave me newfound respect for his NFL career and accomplishments.
What I'm saying is...people have a greater capacity than they give themselves credit for. Push yourself hard. Incorporate sprint intervals into distance runs. Spend an hour doing suicides until your body rejects it. You'll feel a new sense of accomplisent and spirit for lack of a better word.
Man ... it's a good thing I don't have a heart then.
Micah 6:8; He has shown you, O mortal, what is good. And what does the Lord require of you? To act justly and to love mercy, and to walk humbly with your God.
John 14:19 Jesus said: Because I live, you also will live.
II have been lifting 3 days a week alternating between dumbells/bowflex and then a pushup/pullup workout(though not many pullups lol) for running I have also been doing hill sprints in my backyard. Its about 20ydsyou and pretty steep been doing 6-10 of them after I lift. Thanks for all the advice guys.
Try a circuit style workout to get your cardio and muscular endurance back up to par. 30 seconds cardio, rest 30, 30 secs strength, rest 30, 30 seconds cardio....you get the picture
Well...I would concentrate on getting my legs and core ready to go.....I would get on a treadmill or elliptical and get a good sweat going with a realy high resistance.....so basically running uphill for a mile or two...
And some days do the old 30 on, 30 off, so, set your treadmill to a really fast pace, nearly as fast as you can go, and then run 30 seconds, rest 30 seconds---and do that for ten minutes.....I guess this really helps your body get used to maximizing the oxygen getting into your blood stream with each breath...
Next I would start doing a healthy amount of sit-ups, leg-lifts, crunches, to really strengthen your core.....When I started getting back into shape, I started doing some sit-ups on a decline bench and after the first day I could barely get outta bed my abs hurt so bad---but it did me really well in the long-run.
Also, work in some squats and lunges.....and you can't go wrong with some push-ups...
But the main thing with all of this...is DO IT.
Don't let yourself make any excuses. Build and stick to a routine....daily routine.
Oh, this is a fun, recreational game? Yeah... what arch said.
If you have a back injury, THAT should be priority #1.
If that is good to go, though, then you next have to accept that there isn't a whole lot of cardio gains that you're going to see in one month... but, at least you can make it better than had you not gone out at all. 4 to 6 months ago would have been the better time to start this.
For what you're going to be doing, most everything mentioned in here will be adequate. Short burst type exercises. Light jogging for about 2 miles wouldn't be bad, either.... nothing too fast, just enough to get the heartrate up a little.
Browns is the Browns
... there goes Joe Thomas, the best there ever was in this game.
I do mostly stretching now because of my back. I do a couple of stability exercises, but can't o the more intense ones.
I can't believe how much weight I have put on since I can't work out like I was.
Micah 6:8; He has shown you, O mortal, what is good. And what does the Lord require of you? To act justly and to love mercy, and to walk humbly with your God.
John 14:19 Jesus said: Because I live, you also will live.
I'm thinking about doing yoga. A few years ago I would have lol'd at the thought of it, but the more I read about what you can get in flexibility has me really interested.
I stretch quite often as it is, basically everyday if not more than once a day.
I'm not a physical therapist, but if I were a betting man, I'd put a lot of money on it being a very good idea for you to strengthen all of your core muscles - abs, obliques, back. All of it. Stretching is great for when muscles get tight, but having strong muscles is what gives you proper support and posture.... not stretched muscles.
Browns is the Browns
... there goes Joe Thomas, the best there ever was in this game.
Quote: I'm not a physical therapist, but if I were a betting man, I'd put a lot of money on it being a very good idea for you to strengthen all of your core muscles - abs, obliques, back. All of it. Stretching is great for when muscles get tight, but having strong muscles is what gives you proper support and posture.... not stretched muscles.
Unfortunately, I was in fantastic shape when my back started bothering me. I was right around 190# ... and most of that was muscle. (I may have gotten up to 200 when I first went to the doctor) I wore a 34 inch waist. (I had gotten down to a 32, but that was just too thin for me)
Anyway, I tried to maintain my workouts when the pain started, but couldn't. I went to doctor after doctor. I had procedure after procedure. I can't turn my body very well, which was the core of a lot of my exercises. It seems to grab that nerve and I either get pain, or lose feeling in a leg, my butt, or another area I would really prefer not to lose feeling.
I can do basic crunches without too much issue, and I do those regularly. However, the twisting crunches, and other exercises like that have issues that freak me out. I really do worry that the feeling won't come back ...... and while that's horrible in a leg or butt cheek .... the other affected area (let's just say the pelvis area) really scares the hell out of me.
Micah 6:8; He has shown you, O mortal, what is good. And what does the Lord require of you? To act justly and to love mercy, and to walk humbly with your God.
John 14:19 Jesus said: Because I live, you also will live.
Arch thats what my wife said. And when I first talked to my physical therapist/chiropractor who has been with me since i first hurt my back thought I was nuts. But my back compared to a month ago is 10x better. From when it happen its a thousand times better. I couldnt walk. I thought about not playing but I figured I would give it a try. If something doesnt feel right I'm done.
I have been doing the core and back strengthening exercises I my p.t told me to do 3x a week. My biggest concern at the moment is I am having trouble keeping my hamstrings from tighening up. It happens if I run hard two days in a row. I cant do normal hamstring stretches.
Quote: I'm not a physical therapist, but if I were a betting man, I'd put a lot of money on it being a very good idea for you to strengthen all of your core muscles - abs, obliques, back. All of it. Stretching is great for when muscles get tight, but having strong muscles is what gives you proper support and posture.... not stretched muscles.
I have 2 sisters who are OTAs and they tell me the opposite. Having strong muscles are great, but can over-tighten and it's more important in either case to have stretched out muscles AND tendons.
have foot problems? try stretching your achilles have lower back problems? try stretching your hamstrings
Quote: I'm not a physical therapist, but if I were a betting man, I'd put a lot of money on it being a very good idea for you to strengthen all of your core muscles - abs, obliques, back. All of it. Stretching is great for when muscles get tight, but having strong muscles is what gives you proper support and posture.... not stretched muscles.
I have 2 sisters who are OTAs and they tell me the opposite. Having strong muscles are great, but can over-tighten and it's more important in either case to have stretched out muscles AND tendons.
have foot problems? try stretching your achilles have lower back problems? try stretching your hamstrings
etc.
I can personally attest that what you said is true. I had the worst lower back for a while, then I stretched the hell out of my ham strings over a couple months and I was fine.
Blue ostriches on crack float on milkshakes between the sidewalk titans of gurglefitz. --YTown
Quote: I'm not a physical therapist, but if I were a betting man, I'd put a lot of money on it being a very good idea for you to strengthen all of your core muscles - abs, obliques, back. All of it. Stretching is great for when muscles get tight, but having strong muscles is what gives you proper support and posture.... not stretched muscles.
I have 2 sisters who are OTAs and they tell me the opposite. Having strong muscles are great, but can over-tighten and it's more important in either case to have stretched out muscles AND tendons.
have foot problems? try stretching your achilles have lower back problems? try stretching your hamstrings
etc.
well, I can attest to "If you have achilles issues, stretch your calf" The rest makes sense as well. My thoughts were that if you were to choose only one of the two, that strengthening should be the starting point. In a case like YTown's, however, where he can't have the range of motion to strengthen, then stretching is the ONLY course of action.
All strength work should ALWAYS be accompanied by post-workout stretching, anyway. If you do chest work, then you should stretch the chest and shoulders afterward, etc... aside from other issues, not doing it will lead to over tight muscles that you then risk tearing on your next workout.
Browns is the Browns
... there goes Joe Thomas, the best there ever was in this game.
Quote: My biggest concern at the moment is I am having trouble keeping my hamstrings from tighening up. It happens if I run hard two days in a row. I cant do normal hamstring stretches.
Aside from speed work, you shouldn't be running hard at all right now if your goal is to be building an aerobic base. And, actually, you shouldn't even be doing speed work right now at all until you have built an aerobic base.... you're just setting yourself up for injury.
Go out and run/jog longer distances at a slower pace. Your breathing/heartrate right now should be at a point when doing the run that you are just able to carry on a conversation normally. Doing that 2,3 or 4 times a week will go a LOT further for you a lot quicker than doing speed work. It'll also be a significantly lower chance of injury.
Browns is the Browns
... there goes Joe Thomas, the best there ever was in this game.
I have to remember the stretching thing. I did a lot of stretching prior to a workout, but rarely did any after (or if I did, it was short because I was so tired).
In the past two months I've been really pushing myself hard. I have been playing 11v11 soccer twice a week and lifting most other days. I have been following the P90X routines for lifting.
I tweaked an abdominal muscle many weeks ago and played through it (it was probably caused by playing while I wasn't warmed up). I think by playing through it, it caused me to run different to compensate the pain....and then I whacked out my right hip flexor/joint. And now, I'm not playing because it hurts to walk.
(playing 11v11 on the big field isn't doing me any favors either, that's a big field and lots of hard running)
I also have recently felt a little tightness in a front-facing shoulder muscle too. I would bet it's what you're all talking about....not stretching after a workout and not stretching on off days too.
Man, it sucks getting old (39 now).
All in all, I'm probably the stronest I've ever been. I benched 185 four times a few days ago. I'm 165 and 5' 11". That might not be much, but it's the most I've ever done. I want to get to 225....but I'm willing to take my time.
“...Iguodala to Curry, back to Iguodala, up for the layup! Oh! Blocked by James! LeBron James with the rejection!”
I also have recently felt a little tightness in a front-facing shoulder muscle too. I would bet it's what you're all talking about....not stretching after a workout and not stretching on off days too.
Depending on the bench at your gym, try this: The bench at mine has cross braces on each down support.... so I can lay on the bench on my back, then lay my arms out wide and put my wrists under those cross braces, so I'm already kinda stretched just getting into that position.... then, SLOWLY try to flatten my stomach by "pushing" it & my lower back down to the bench. You should feel it all across the chest and frontal deltoids. Hold it for 30 seconds, do it at least twice.
Another good one is to stand at the squat rack with the bar set slightly above belly-button height. Stand with your back to the rack and put your arms behind you and grab the bar (or just rest your wrists on it) and then kinda do a slow, low lunge forward. Hold it for 30 seconds, do it at least twice.
Then, raise the bar up slightly above your head, stand side ways under it and grab it with one hand and then lean outward to the side you are grabbing with. It helps to put your feet to the opposite side of the bar a bit. So, if you grab the bar with your right arm, shift your feet to the left so that the bar is actually over your right shoulder more than your head, then grab with your right hand and lean your hips outward to the right. You should feel the stretch all through your Lats. Hold for secs. Do the other side. Repeat once.
Browns is the Browns
... there goes Joe Thomas, the best there ever was in this game.
Quote: I have to remember the stretching thing. I did a lot of stretching prior to a workout, but rarely did any after (or if I did, it was short because I was so tired).
It's huge. I stretch after all games, lifting weights, or even walking a few miles.
1. Most people bench with their hands too far apart. They should be just outside of your shoulders' width. Most people have their hands way too far out and that just puts unnecessary strain on your front deltoids. Also don't flare your elbows out. Keep them inside near your torso. I have friends that when I showed them proper bench form they increased their power over 10%.
2. This works for any muscle group plateau...but it has really worked well for pectorals and biceps for me...incorporate light "21s" at the end of your overall routine. 21s are 7 half reps, 7 other half reps, 7 full reps in immediate succession for 21 total repetitions.
My three rep max (too old for 1 rep max!) is 245 right now (trying to get to 3 sets of 225 x10). So for me I do 21s at the end when my pecs are totally shot with 135 total (which makes me look like a sissy!).
It finds muscle fibers that haven't been previously spent and in short order you can go up in weight at the beginning of your routine.
Here's a guy doing it just to make sure you understand the concept:
If you have a spotter you can do some great things as well to bust through plateaus like negatives (which is how Phil Taylor hurt himself unfortunately), drop sets, and assisted reps.
Quote: 1. Pain is the human bodies way of telling you that something is wrong.. exercising until it hurts is a sign of a psychological disorder called sadism.
2. The human heart is a muscle, muscles wear out over time. Don't make it beat any more than it has to.
Hope that helps.
I'll have to say that certain types of pain is telling you that something you is wrong. If you aren't used to running, you will have muscle pains for up to a week. The important thing to prevent injury is to work up to the more extrenuous activities that include intense sprinting and whatnot. My suggestion is a couple of weeks of light jogging, professing up to about 3-4 miles then work in your sprints about once a week with light jogging the other 2issue days and lifting in between the days you run.
The important thing to remember is don't push yourself to the point of injury and rest your body as well. This is coming from a Marine who has to work out regularly all the time.
A HOF oline coach responding this way when I asked that question: "You do what the F you would do in a game,everything else is bulls___" So for you,drink plenty of beer,you'll enjoy the ambulance ride more.Cus you're a damned fool for playing a young man's game with a bad back
I personally hope your back is healed, because running is a very high impact activity especially for someone your size... so if your back is healed (meaning absolutely no pain with running).... then I would continue doing what you're doing for the most part... though I would suggest doing more of the interval training, especially for football it doesn't matter if you can run for 10 min... you need to be able to run/play at a high level for a few seconds, then rest, then do it again, rest, etc... so I would do something like warm up/walk for a min, then run for 1 min, walk for 2 min, run for 1-2 min, and just keep alternating something similar to that...
but for cardio, as others have said, the heart is a muscle so you train it like a muscle. And it's good to mix up your routine because it will challenge your cardio system more.
With someone who has a history of back issues as well I would suggest doing some stretch at least at the end of your routine. I'm a big believer of warming up and then stretching... my guess is with back issues you probably have some tight hamstrings and hip flexors, so that'd be the place i would start... some quick simple stretching can go a long way.
And as someone else posted, listen to your body...
Thanks guys. Thank I'm going to go with a sprint telephone pole walk one. And keep my lifting routine the way it is.
I still consider myself young. I am 25. I herniated my back splitting wood a couple months after I had an appendectomy. My appendix had ruptured and I was smart enough to wait a week to go to the hospital. I still wasnt supposed to be lifting any weight and my spine didnt form completely around the disc that slipped. Thats how I hurt my back.
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