Advice for getting in shape before consistent training?

I'm the same way, though I'd like to hear some confirmation from one of our resident exercise scientists as well hahaha.

 

Would you guys consider walking and or bike riding a good way to get started??

The only reason I ask is, that last time I did any serious training (at goulburn police academy) my fitness was that bad that I could go any further than 1.5k without throwing up everything.......

 

Okay, for starters I think that brown bomber is 100% right. Often times a trainer will put a far too stressful workout to start out.

First begin by checking your resting heart rate first thing in the morning. If it is in the 60s or 70s(beats per minute) then your cardiac output needs to be improved before going into sprint/interval/threshold types of work. Long slow distance work has gotten a bad reputation over the past several years, but studies have shown that this is by far the best way to get into general cardiac health. Get a heart rate monitor and keep your heart rate between 130-150 bpm for 45-90 min(the longer the better). Your goal over the next month should be to bring your resting heart rate down into the 50s. Once this has happened, then you can go into other methods such as sprint intervals, threshold training, etc.

As for general strength, boxing is an aerobic-alactic sport. The better your aerobic energy system is, the less it will have to use energy from your anaerobic(alactic) energy system. The anaerobic energy system can supply energy for only very short periods of time. This is important because you want to do two things for strength for boxing. One is you want to improve the Type I muscle fibers so that they are more oxidative. Look into tempo method research. Next you want to work on the type II fast twitch fibers(sometimes called explosive repeat method). You should work build up over a month or so by increasing the work time and decreasing rest. However you want to train the proper energy systems which is why having a)a heart rate monitor and b)a general knowledge of energy systems is so important. For sound athletic training backed with research and experience, I suggest going to www.8weeksout.com and www.bodyrecomposition. They both have a wealth of knowledge and have completely changed my philosophy on training.

For now, I would suggest doing traditional roadwork(cardiac output) at the heart rate given and further your knowledge on strength training for a sport such as boxing(which is a greatly misunderstood thing in itself). Cardiac output 3-5 x week, strength training 1-2 x week. Then just go to boxing do the skills work.

As far as dynamic stretching versus static, dynamic is proven to be better. Do a 5 minute warmup to raise temperature and do some dynamic stretching for total body. Sorry to be so long winded, I'm new here, I guess I just got excited that it was something I could comment on. Hope this helps.

 

Trent,

Walking, bike riding, elliptical machine, anything is fine. That is exactly where you should start after re-reading your post. Just keep your heart rate between 120/130-150bpm. Staying within this heart range is designed to increase the capacity of the left ventricle of the heart. This is very important in aerobic sports and aerobic-anaerobic sports.

 

Thanks mate, much appreciated

 

Hmmm, it's quite strange that the coach is just throwing you in there. Over at my gym we start slow with the beginners, and even then we still go over basics

 

As I understand it static streching is for developing flexibility and should only be done at the conclusion of a workout. Dynamic stretching is the only suitable streching to do during a warm up. The idea been you are going through the same range of movement you will be doing with greater intensity once you start your session.

Shadow boxing, heel raises, knee lifts, hip circles, preceded by wrist circles, elbow circles and shoulder circles. This will 'warm up' the body. And begin the release of synovial fluid which will protect the joints from the rigours of exercise.

Static streching and the lengthening of muscle has being observed to have a negative effect on muscle explosiveness.

As always - Scrap is the master on this, but this is how it as I know it. :good

 

Always dynamic stretches and mobility for or during warm-up and static stretches at the end. Static first is like standing still then going straight into a 100% sprint without any kind of light warm-up beforehand, just doesn't work.

 

I don't believe static streching is a nessacary way to conclude a session, but thats just me. A lot of what was written about streching is a load of ****- for example the dispersion of lactic acid.

 

A local 'boxing personal trainer' I work with does all these streches at the beginning. He thinks I forget to include them, but I just chuckle.

Be careful of **** trainers there are lots about.

 

I do static at the ed of my workouts to maintain or increase flexibility, I don't care about the whole "help with recovery and dispersion of lactic acid" bull****.. I also do isometric and PNF stretching for my training, static at the end is a nice way to get relaxed into the new ROM.

 

Yeah I buy into that Virus... whats your interest in the industry mate- your a good poster?

 

Was a fitness instructor for 2 years then went on to PT. Now I've left the industry, getting into security as door a supervisor (bouncer), security guard or whatever. Still enjoy going to the gym, training and learning new things, just the working side of it is complete **** to me.

 

You a brit? I'm a qualified Personal Trainer Level 3 and Fitness Instructor level 2. Why on earth would you go on the doors instead of the gym? I did the doors for six years and all i got was a criminal record and sore hands