How should I train?

[lordtariel]

My girlfriend has started taking up walking after work to blow off some steam and I go with her since I don't like her wandering a track in the dark. I've decided to spend the time doing some serious exercise outside of class but I'm not sure what route to go.

I was thinking of doing some distance running since I could stand to loose some weight(my goal is to drop 20-25 pounds... I'm 5'9" and weigh 200) and my endurance isn't up to where it should be. On the other hand, I was thinking about focusing on sprints and footwork since it would help my sparring. (my 100m time is about 14 seconds... I'd like to get it down to about 11 seconds) I need to focus on one or the other or I probably won't stick with it.

So what do you think would be more useful? Doing some distance running to loose some weight and build endurance or doing sprints to build up my speed.

[TigerDude]

I think it depends on what your goal is.

Why not do both?

[Sohan]

My girlfriend has started taking up walking after work to blow off some steam and I go with her since I don't like her wandering a track in the dark. I've decided to spend the time doing some serious exercise outside of class but I'm not sure what route to go.

I was thinking of doing some distance running since I could stand to loose some weight(my goal is to drop 20-25 pounds... I'm 5'9" and weigh 200) and my endurance isn't up to where it should be. On the other hand, I was thinking about focusing on sprints and footwork since it would help my sparring. (my 100m time is about 14 seconds... I'd like to get it down to about 11 seconds) I need to focus on one or the other or I probably won't stick with it.

So what do you think would be more useful? Doing some distance running to loose some weight and build endurance or doing sprints to build up my speed.

Start out by building a base with slower endurance running first. If you start out doing sprints without a decent base, you will likely get injured. Plus, your work capacity for sprints will not allow you to do enough training to significantly change your bodyfat at this point anyway.

Work up to at least 3-4 times per week of slow running (about 30 mins) for about a month. Then, if you're not having any issues, take one of those running sessions and start doing 4-6 long intervals, such as 3-5 minute faster paced intervals with 1-2 minute slow jogging in between. Every two weeks, reduce the duration of the intervals about a minute or so and up the intensity/number of reps, while increasing the rest period. Do this for about two months total, and then you can give some 100's to 200's a try. All your workouts should last around 30 mins (not including warmup or cooldown).

The key is a gradual buildup, and not too much at any one time so that you can recover properly. If you are patient, your program will pay off in a leaner and more powerful physique.

With respect,

Sohan

[bushido_man96]

5'9" and 200? I would love to be at 200. I am 5'7", and weigh 245. I get told that I "carry it well," but I don't know if this is just being told nicely that I am fat, or what.

[lordtariel]

5'9" and 200? I would love to be at 200. I am 5'7", and weigh 245. I get told that I "carry it well," but I don't know if this is just being told nicely that I am fat, or what.

Unfortunately for me, I have a history of heart disease and diabetes in my family and I have the body type that carries all my weight in my stomach, so it's actually vital for me to loose the weight while I'm younger and it's easier to do. It's part of why I put tai chi on the shelf for a while and took up karate.(that and the weapons of course )

[danbong]

Work up to at least 3-4 times per week of slow running (about 30 mins) for about a month. Then, if you're not having any issues, take one of those running sessions and start doing 4-6 long intervals, such as 3-5 minute faster paced intervals with 1-2 minute slow jogging in between. Every two weeks, reduce the duration of the intervals about a minute or so and up the intensity/number of reps, while increasing the rest period. Do this for about two months total, and then you can give some 100's to 200's a try. All your workouts should last around 30 mins (not including warmup or cooldown).

So when you get to 100 or 200 yards, that would take anywhere from 12 to 35 seconds. How long should the rest period be? And for optimal martial arts benefit, should the speed work be 100% 100-200 yards, or should it be a mix of different distances on different workouts? And finally, is once per week a good target for optimal martial arts benefit.

Your detailed guidelines are very beneficial!

[bushido_man96]

5'9" and 200? I would love to be at 200. I am 5'7", and weigh 245. I get told that I "carry it well," but I don't know if this is just being told nicely that I am fat, or what.

Unfortunately for me, I have a history of heart disease and diabetes in my family and I have the body type that carries all my weight in my stomach, so it's actually vital for me to loose the weight while I'm younger and it's easier to do. It's part of why I put tai chi on the shelf for a while and took up karate.(that and the weapons of course )

I see. I hope you are able to meet your goals. Family history like that can be tough. Me an my brothers are all pretty stocky as well, and I lift and do TKD to try to drop some poundage as well.