6 Tips on how to increase your endurance

1. Interval Training 3-1 Sets- A general rule of thumb for Maximum Heart Rate (MHR) Calculation is MHR = 220 – Age. Do 24 minutes of Interval Training. In other words do six 4-minute sets, with the first three minutes of cardio at an MHR of 70-85% and the 4^th minute doing lunges, or squats, or weight lifting, but keeping your MHR at 55% or higher.  Don’t go lower than that.  The 4^th minute is your recovery period, not your cool down period.  The whole point is to keep your MHR up at all times for the entire 24 minutes.  The good thing about this type of training is that your body will continue to burn more calories up to three hours after you’ve completed the workout.
2. Swim – Swimming is one of the only exercises where you have to hold your breath and exercise at the same time. This increases your VO2max (The amount of oxygen you can hold in your lungs) and subsequently increases your endurance.
3. Cycling – My favorite – as a matter of a fact I just rode a 32 miles today on California’s famous American River Bike Trail. A decent fast-paced ride can burn about 500 calories in 30 minutes and expand your Vo2max and increase your endurance.
4. Run long distances – the simple fact is that to increase your endurance, you have to expend a lot of energy. You’re not going to increase your endurance by sitting on the couch watching TV, or reading this…Get up and move…NOW.
5. Lift Weights – To increase muscle endurance lift lighter weights and do more repetitions.
6. Get a workout partner that is in better shape than you – Find somebody who won’t let you slack off. Like a workout partner or a personal fitness coach. This is probably the best thing you could do to increase your endurance.

6 Tips on how to increase your endurance

These have been my 6 Tips on how to increase your endurance.

6 Tips on how to increase your endurance

Video Rowboat Explosions

Julie who is an ab monster is doing in the Video Rowboat Explosions, trust me they are extra hard.

Video Rowboat Explosions

http://www.youtube.com/watch?v=ElzFfK3MtwY

1. Position #1: First you want to get yourself in a crescent moon position with your head, shoulders and feet about 1 inch off the ground.
2. Position #2: Come up into a “V” shape using your abs bending at your knees, keeping your back straight, while balancing on the top of your butt, arms bent at your sides, elbows at your waist.
3. Position #3: Clasping your hands together, this is where you “row your boat”, tighten your obliques and move your arms side-to-side like your rowing a boat. Do 2 or more for each side.
4. Come back to Position #2
5. Position #4: Coming out of Position #2 we have the explosion, this is where you extend your arms and legs so you are into a full “V” shape and make a explosion sound – If you really rock then will make a ridiculous explosion sound, the more ridiculous the sound the more you will rock
6. Back to Position #2
7. Back to Position #1

Video Rowboat Explosions

• If you can’t keep your feet in the air while you are rowing, rest them lightly on the ground.

Thanks for looking at my post on Video Rowboat Explosions.

8 Count Bodybuilders

For today we are going to talk about good old fashioned 8 Count Bodybuilders.

I actually started doing these 15+ years ago when I was in Boot Camp for the United States Navy. Eight count body builders are the original “Makin it rain on dem hoes.” What we would do in the middle of winter in -40 degree weather is turn on the heat and all 40 plus of us would get “cycled.” Cycled is a military boot camp term for getting put through intensive physical training for basically waking up in the morning (no reason at all). If you have ever seen the movie Full Metal Jacket (FMJ), you know the scene of Private Pyle and the Jelly donut. If you don’t know the scene or you do know the scene and want to see it again….well here is a treat for you.

8 Count Bodybuilders

httpv://www.youtube.com/watch?v=IayHnA0cGuc

But instead of doing push-ups like in FMJ we did 8 count bodybuilders till it rained.

Now when I say until it rained, I don’t mean until it rained outside. I mean until all of us 17~22 year old kids sweat so much that perspiration came off the ceiling. I know that is a hot and steamy scene for all the fags and women reading this. But there is nothing romantic about some fat kid from BFE drippin’ in sweat and that sweat dripping from the ceiling and into your mouth.

8 Count Bodybuilders

All of your major muscle groups are used when doing this however…

*Be very careful when doing 8CB. Since I was in boot camp the Navy has banned doing these exercise because of the stress it puts on your knees in count #5 (The Leg Spread)*

Example Workout:

First you want to test yourself to see how many 8 count bodybuilders you can do until you can’t do any more comfortably.

1. Then you want to reduce that number by 25% and do it twice a day 3 times per week for 2 weeks.
2. After 2 weeks test yourself again and repeat the process for 2 more weeks.

You stop this exercise after 1 month because at this point your body is used to doing them and you need to change. You should ALWAYS want to confuse your muscles if you want them grow and to lose weight.

• Muffin Top Mary can do 10 eight (8) count bodybuilders until she gets tired – This is her baseline

• Muffin Top Mary subtracts 25% so her new number is 7.

• Muffin Top Mary now does 7 eight count body builders 2x per day for 2 weeks.

• Week 3 Mary checks her max which is now 15, so she reduces that by 25% to 11.

• Mary now does 11 eight count bodybuilders 2x per day for 2 weeks.

• Week 5 Mary now is stronger and leaner.

Here is a pictorial guide of how to do them.

Count # 1 – Full Standing Position

Count # 2 – The Crouching Position

Count # 3 – The Push-up Position

Count # 4 – The Down Position

Count # 5 – The Leg Spread Position

Count # 6 – The Down Position

Count # 7 – The Push-up Position

Count # 8 – The Crouching Position

Here is the modification if you cannot quite get all 8.

Count #1 – Full Standing Position

Count # 2- The Crouching Position – The goal here is to bring your knees as close to your chest as possible.

Count # 3 – The Push-up Position

Count # *4 – The down Position – (*) If you can.

Count # 4/*5 – The Push-up Position

Count #5/*6 – The Crouching Position – The goal here is to bring your knees as close to your chest as possible.

Now go know out some 8 Count Bodybuilders and get cha rain on:)