Originally posted by rdgowens
i am actually wanting to slim down
-i am using the waits for sliming two light weight
10 times at 10 reps a piece
so any info on how to get my endurance up great
-i play basketball every weekend and get tired after running up and down the court a couple of times
I can help you on the endurance! They way I train won't do you much good, as I'm looking to hold a specific heart rate (160-170) over an extended period of time, while increasing the speed at which I can do it. I'm looking to train for things like marathons, ironmans, etc.
What you need is explosive, running up the court (maximum extertion), followed by active rest (setting up a shot). Repeat over and over again during the course of the game.
The part of my training which would be beneficial to you is interval training, whereas you exert some maximum effort, followed by active rest, exert maximum effort, followed by active rest.
My interval training for running consists of 8-10 880 yard runs in 2 minutes 40 seconds, which will nail my heart rate a little above 180, followed by active recovery (slow running) to bring my heart rate down to the 120-130 beat per minute range, followed by 880 yards at 2 minutes 40 seconds, etc. An interesting thing about where I pick my interval time is... If you want to run a 2 hour and 40 minute marathon, you should be able to run 8 880s as described above in 2 minutes 40 seconds. Wierd, but it works.
For you getting started you can use a treadmill or a stationary bike. Most health club bikes and treadmills have a way to look at your heart rate. If not, you can 'feel' your way to maximum exertion.
Basically to start with I'd do 2 minutes at sub-minimal effort to bring your heart rate up ('warm up'), followed by 2 minutes of almost maximum exertion, which would be around 80% of your maximum heart rate. A basic formula is 220-your age. If you are 30, that would be 190. So 80% would be around 150.
You can increase your resistance on the treadmill by raising the incline, or increasing the mph the treadmill rotates at. On a Lifecyle, you can increase the 'level' you are pedaling at.
Start with what you can do comfortable, say 15-20 minutes of 2 minutes easy, 2 minutes hard. Each week try to increase your workload a little, working up to 40 minutes, 3-4 times a week.
Doing intervals will increase your VO2 max rather quickly, then will taper off, but you will continue to keep increasing, just not at the exponential rate. After 2-3 weeks of doing this, you should feel some dramtic effects. Each week, either try to increase the time you spend doing this, or the resistance level you are doing your maximum exertion at. Just like weight training, you won't getting any better, unless you increase the load.
The treadmill will burn more calories than the stationary bike, because you use more of your body running than cycling. I'd say you are looking at about 200-220 calories per 15 minutes doing this type of interval training.
I use a heart rate monitor to monitor my heart rate when I'm training, but I'm pretty anal about everything. You should be able to tell by your breathing that you are close to maximum effort. Your two minutes of recovery should bring you back to where you could talk normally. When you are close to maximum effort, you shouldn't be out of breath, but you should not be able to carry on a normal conversation.