Cardio

walk up 100 floors of stairs. no handrails just a good steady pace.

10 mins of fast running before lifting
5 mins of calmy walking after lifting

is this a new way to call someone a jew? i'm not he guy you're replyign to but i'm 6"2' 200lbs and cardio is legit. i'd say if you can't run a couple km you're not fit.

Prowler FTW.

walking to the other cable machine when my main cable machine is in use

>5 min of level 15 cycling (I don’t know how to describe it besides more resistance?)
>always before my lifts
>when I don’t get a pb that day I do an additional 5 after my last set of the day

On a side note, how can I turn my gf into a cardio bunny?
>right now she is kinda chubby
>does yoga but that shit doesn’t cut weight
>constantly says that she doesn’t wanna run because it’ll make her legs bigger

Wat do brahs

>health benefits
lifting isnt about health. it's about vanity.

How heavy were you at the time and what did you jump off? I noticed leg exercises like box jumps really helped my jumping

I have simmilar issues with my ankles, riding a bike puts a lot less stress on your joints than running, especialy with short cranks and high cadence.

Focus on swimming 1km.
Do 50m and then rest 20 sec. Until you do the full 1km. Do not lengthen yiur rest period, swim slower if you are getting too tired. Over time you have to shorten your rest, go for 15 sec. Then 10 sec. Then do 100m and 20 sec, but only swim 1km. Then 100m and 15 sec and so on and so forth, you get it. You have to measure your time, this is very important, it will let you know if you are progressing. This will be your "test day".

On a second day you will train your aerobic capacity. You will swim for time, no resting allowed. Go as slow as you need to, for as long as you can. Lets say you can only go for 10 minutes, stop, rest for no more than 2 minutes and then do 10 minutes again. Only do it twice. Speed is not important, only try to swim for longer times. This will be your "cardio day".

On a third day you will train you anaerobic capacity. You will take half the distance you swam on cardio day and you will sprint in lengths of 25 or 50 meters. Lets say you swam 1 km on cardio day. You will sprint 25m, then rest 20 sec then sprint 25m, then rest 20 sec. After 5 sprints, take a 1 minute break. Then continue. You will augment the distance you swim as you get better at cardio day. This will be your "strength day".

You week will look like this:
Monday: cardio
Tuesday: strength
Wednesday: test
Thursday: cardio
Friday: strength
The rest for the weekend.

To get better at swimming you have to willing to drown every time you train. Hold nothing back, swim like your life depended on it, and you will get better.

Godspeed user.