Running Strength Training
Running and strength training help?
How many hours before my training session should i go for a run? Also, i strength train once a week with heavy weights. Should i be doing more than one session a week or no?
here is your answer. FITT. This is an acronym that describes how to get in shape through exercise
F- frequency
I- intensity
T- type: there are 4 types… cardiovascular endurance, muscular strength, muscular endurance, and flexibility.
T- time
Here is your schedulle for this…
cardiovascular endurance: 3-5 times a week, intensity of 60-90 %hhr (explained more in FM 21-20), for 20 minutes or more. This can be done with exercises such as running/jogging, swimming, biking rowing, jumping rope, running stairs, etc
muscular strength: 3 times a week, intensity of 3-7 reps, for the amount of time it takes to do 3-7 reps. types of exercies you can do are free weights, machine weights, body weight resistance exercise, partner resitance exercise.
muscular endurance: 3-5 times a week, intensity of 12 plus reps, for the amount of time it takes to do 12 plus reps. same types of exercises as muscular strength but more reps with less wight or resistance. Try building up to be able to do 100 push-ups, 100 sit-ups, 100 squats, and 100 pull-ups.
flexibility: includes a warm up plu stretching and cool down plus stretching before and after every workout. as well as an additional 2-3 times a week of deveopmental stretching in which stretches are held for a minute to 2 minutes
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