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Anonymous Mon 30 Nov 2020 16:19:26 No.931357 View View Reply Original Report

Quoted By: >>931606 >>931970 >>931990 >>932016 >>932364 >>932462 >>932584

It's me again.
Today is my first week of exercising. I'm doing
a) running for ~30mins (to which the duration of chapter/s of an audiobook approximate) on Monday, Tuesday, and weekend.
b) rest of the days I'm doing pushups 10 sets 4 reps
c) stretching after waking up

Could you please recommend some books on breathing? Should I breathe through nose or mouth also when I'm tired? How does the progression look like? Please note that I have Gilbert's Syndrome

Today for the duration of ~40 mins I ran until I was tired, and walked till I could run again. Is that a good approach?

Anonymous

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Anonymous Mon 30 Nov 2020 23:21:57 No.931604 Report

Quoted By:

>Could you please recommend some books on breathing?
>books on breathing

shit dude

Anonymous

Anonymous Mon 30 Nov 2020 23:26:36 No.931606 Report

Quoted By: >>931904 >>932016

>>931357
>Is that a good approach?
It's the approach from couch-to-5k, which a lot of people have had success with.

Anonymous

Anonymous Tue 01 Dec 2020 12:22:17 No.931904 Report

Quoted By: >>931970

>>931606
5k?

Anonymous

Anonymous Tue 01 Dec 2020 15:03:55 No.931970 Report

Quoted By: >>931971 >>931976

>>931904
If you run +6 mph for half an hour that's 5k.

>>931357
Are you running to lose weight? Jogging (aerobic exercise) would do a better job burning fat.

Anonymous

Anonymous Tue 01 Dec 2020 15:06:47 No.931971 Report

Quoted By:

>>931970
No. How fast do you have to run for it to be considered running rather than jogging?

Anonymous

Anonymous Tue 01 Dec 2020 15:14:49 No.931976 Report

Quoted By: >>931983 >>932297

>>931970
The very best way to lose weight is to eat less. You can exercise literally all day and still gain weight, if you simply eat enough. Thanks to millions of years of evolution, eating is fantastically efficient at providing energy, and running is fantastically efficient at conserving it.

Anonymous

Anonymous Tue 01 Dec 2020 15:19:21 No.931983 Report

Quoted By:

>>931976
I have Gilbert's syndrome. I can't be fat.

Anonymous

Anonymous Tue 01 Dec 2020 15:32:32 No.931990 Report

Quoted By:

>>931357
there is boards that cater for your pathetic life

Anonymous

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Anonymous Tue 01 Dec 2020 16:02:16 No.932006 Report

Quoted By: >>932076

>Today for the duration of ~40 mins I ran until I was tired, and walked till I could run again. Is that a good approach?
yes. keep doing that until you can run for the entire time you want to run.

you should stretch after running.

>Should I breathe through nose or mouth also when I'm tired?
you should breathe through your nose as much as possible, but if you feel you aren't getting enough oxygen you can breathe through your mouth.

i think you should do more than just pushups on the days you don't run. but you don't need to go crazy.

you really need to watch your diet if you want to lose or maintain weight, exercise is not enough.

Anonymous

Anonymous Tue 01 Dec 2020 16:25:26 No.932016 Report

Quoted By: >>932018 >>932076

>>931357
>c) stretching after waking up
Not very useful, any exercise is good, but I don't think stretching alone at morning provides any real benefit. If you want to just make your blood flow, cold shower would be probably more beneficial.
And I hope it's not supposed to be all exercising you do. Just the push ups alone barely are anything. You can't expect daily 5 minutes of any exercise to significantly improve your fitness.
>Today for the duration of ~40 mins I ran until I was tired, and walked till I could run again. Is that a good approach?
Depends on what you want to train. For instance it would be bad approach for training for marathon.

>>931606
>It's the approach from couch-to-5k, which a lot of people have had success with.
Who the hell needs a training to go from couch to 5k?
I could do it even when I was total couch potato.
It's just twice the walking speed, anyone (except whales and similar creatures) can sustain it for half hour.

Anonymous

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Anonymous Tue 01 Dec 2020 16:31:08 No.932018 Report

Quoted By: >>932030

>>932016
>Who the hell needs a training to go from couch to 5k?
>I could do it even when I was total couch potato
Good for you, here's a cute anime girl to tell you how awesome you are.

Anonymous

Anonymous Tue 01 Dec 2020 16:46:19 No.932029 Report

Quoted By:

Is your priority weight loss, muscle gain, or bettering health?

Breathing?... During strenuous exercise it's difficult not to breathe through your mouth. In-nose, out-mouth is for controlled recovery breathing. With interlocked fingers rest your hands on top of your head (as if being stop-searched), or trap your hand/wrist with the weight of your other hand/wrist. This opens your ribcage for your lungs making recovery breathing easier. It also takes the weight of your arms away if you've just used them.

You'll find it impossible to achieve transformation if your diet is bad. As a basic, avoid sugary sweets and fizzy drinks, only water/tea/coffee from now on.

The key to exercise is progression. Increase either volume, weight, time, speed etc. every session.

EG. Jot down your pushup # until failure and aim for one more next time. If it's four and the fifth is proving too big a leap introduce drop-sets; immediately after your last pushup rep go into kneeling(easier) pushups and see how many of those you're capable of. Extend the muscle contraction period by counting a few seconds as you lower yourself each pushup. These increases in difficulty are ways of continuing progression until the fifth pushup is achieved.

Keep track of progress and enjoy yourself. Gl

Anonymous

Anonymous Tue 01 Dec 2020 16:46:51 No.932030 Report

Quoted By: >>932079

>>932018
>Good for you, here's a cute anime girl to tell you how awesome you are.
It's not about being awesome, it's about being normal.
But it's possible that my perception is skewed by not being from the country which has over 40 % obesity rate.

Anonymous

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Anonymous Tue 01 Dec 2020 18:08:17 No.932076 Report

Quoted By: >>932091 >>932432

Again, I have Gilbert's Syndrome, which means that I can't become fat. I can do push-ups, just did 20 in a row. In that 40mins yesterday I've done far more than 6mph.
>>932006
Looks good, but most of the exercises seem like my earphones would fall off. For the same reason I've changed my mind about doing push-ups.
>>932016
All I want to do is to study subjects that I'm interested in, thus my only goal is to have my body serve me a bit longer. I want to kill myself when I get some kind of mental illness, not when my body becomes a cumbersome shell.

Anonymous

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Anonymous Tue 01 Dec 2020 18:15:00 No.932079 Report

Quoted By: >>932091

>>932030
Humblebrag received! Continue being fantastic and from a fantastic country!

Anonymous

Anonymous Tue 01 Dec 2020 18:32:09 No.932091 Report

Quoted By: >>932094

>>932076
>I can do push-ups, just did 20 in a row.
So why are you doing 10 sets? That's absolutely useless. You don't exert yourself like that.
In your first set you should do about your maximum and in following sets at least 2/3 of the maximum.
And ideally try other types of push-ups, you have reached the point where you train more endurance than strength.

>>932079
Are you retarded? How is being not absolutely terrible being bragging.
5k in 30 minutes is HAES level shit.

Anonymous

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Anonymous Tue 01 Dec 2020 18:34:19 No.932094 Report

Quoted By: >>932096 >>932364

>>932091
I don't even know what a HAES is, so you must be super-smart as well as super fit!

Anonymous

Anonymous Tue 01 Dec 2020 18:42:04 No.932096 Report

Quoted By:

>>932094
https://en.wikipedia.org/wiki/Health_at_Every_Size
It's one of things I would rather not know. It would be even better if it didn't exist at all.

Anonymous

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Anonymous Wed 02 Dec 2020 01:59:03 No.932297 Report

Quoted By: >>932298

>>931976
>You can exercise literally all day and still gain weight, if you simply eat enough.

Anonymous

Anonymous Wed 02 Dec 2020 02:01:08 No.932298 Report

Quoted By: >>932328

>>932297
S'true though. Soldiers in active combat use 4,000-6,000 calories in a day. Eating contests are 20,000 calories in ten minutes.

Anonymous

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Anonymous Wed 02 Dec 2020 02:48:51 No.932328 Report

Quoted By: >>932339

>>932298
I don't think you get the gist of the pic.

Anonymous

Anonymous Wed 02 Dec 2020 03:02:33 No.932339 Report

Quoted By: >>932350

>>932328
Maybe use your words like a grown-up, and things like this will happen to you less.

Anonymous

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Anonymous Wed 02 Dec 2020 03:38:50 No.932350 Report

Quoted By:

>>932339

Anonymous

Anonymous Wed 02 Dec 2020 03:56:27 No.932364 Report

Quoted By:

>>931357
The running is fine for now, but I would add more than just grease the groove pushups. Pulls-ups at the minimum. Also consider a little bit of speed work as you get more comfortable with running

Breathe in through your nose as much as possible, but as you get tired during exercise it's fine to breathe through your mouth. In through nose out through mouth is a fine default as well.

>>932094
To be fair to anon, a 10 minute/mile pace is really easy to achieve.

Anonymous

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Anonymous Wed 02 Dec 2020 08:21:25 No.932432 Report

Quoted By:

>>932076
Add bodyweight squats, lunges (pref weighted with dumbbells) and pull ups. Again, you can do half, full, jumping squats.

If you're capable of 20 pushups at some point it's worth buying a basic bench and dumbbells to bench press. You should increase difficulty to bring your rep # down so each set is 5-16.

With a yoga ball rest your shins on top and tuck your knees towards your chest focusing on tightening your core. Do that in between each pushup. You can combine both too. Low intensity jogging is fine but compound exercises (using multiple muscle groups) would help you. A pull up bar, a yoga ball and dumbbells would expand options for a full-body circuit.

Anonymous

Anonymous Wed 02 Dec 2020 10:00:11 No.932462 Report

Quoted By:

>>931357
>some books on breathing
Short breaths every time your foot touches the ground, like this
Step -> inhale (through nose)
Step -> inhale (through nose)
Step -> exhale (through mouth)
Step -> exhale (through mouth)
Repeat for the whole run. You may inhale through your mouth at points when you are tired, but try to get your breath in this rhythm as much as you can.

Anonymous

Anonymous Wed 02 Dec 2020 15:22:34 No.932584 Report

Quoted By:

>>931357
You should drop the cardio and start lifting
>>>/fit/plg is your friend

Anonymous

Anonymous Thu 03 Dec 2020 09:02:58 No.933047 Report

Quoted By:

breathe in
breathe out

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