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Old 04-17-2007, 01:16 PM
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How can i improve my cardio

Okay...so i decided to start jogging recently I have never been a really good jogger or been good at cardio vascular exercizes. When i was a kid i got most of my excersize from dance classes which i took 4 times a week but when it came to runing in gym class or playing soccer i just couldn't seem to catch my breath.

When i went jogging early this sunday i started off slowly but i noticed that after a while i was out of breath and whenever i would breath in it would hurt at the base of my neck (where my neck and chest meet if that makes any sense) and it would almost sound like i was weezing.

When i do ther cardio excersizes like rollerblading i do not have this problem. In fact i can rollerblade quite fast for hours an hours and not be out of breath.

I do not smoke, but have been diagnosed with slight asthma when i was younger.

How can i improve my cardio? Is it something that just takes time and after doing this for a while i should improve? should i talk to my Dr. about this?
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Old 04-17-2007, 02:35 PM
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With running, it is usually good to start off with short periods of running followed by walking and then repeating that. You can start with 1 minute of running followed by 1 minute of walking and gradually increase the running interval and decrease the walking.

Also, do you have a good pair of running shoes? I would visit a specialty running store to get your first pair and then if they work out, find replacement pairs on-line. There are so many styles of shoes that are designed for different running gaits.

As always, it is good to check with your doctor. I didn't do that before starting running many years ago, but I didn't have a history of asthma either.
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Old 04-17-2007, 03:30 PM
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what are you eating before you go jog? do you have a bottle of water w/ you to keep yourself hydrated? also, carbonated drinks/soda can cause tummy cramps when jogging.

how is your breathing when you jog. i always breath in from nostrils and exhale through mouth. if youre jogging w/ someone, jogging behind them makes it easier b/c of the air pressure that they've pushed away.

don't forget to stretch and warm up before you jog
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Old 04-17-2007, 04:37 PM
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I had childhood asthma too, I get all wheezy after running for a while unless I've had a puff of ventolin before I start the running, maybe ask your doctor about bronchodilators? Some people get exercise-induced asthma (like me!)
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Old 04-17-2007, 06:31 PM
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linds, i've never been able to run/jog and i'm in the gym 4-6 times a week. you might decide that it's best to stick with the rollerblading or maybe just a fast walk. i get my cardio on the eliptical machine. everyone is different. i say just use your own personal judgement and instinct.
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Old 04-17-2007, 07:37 PM
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Most people who have difficulty breathing when starting a running program are going to fast. Try going slower than you though possible (like 12 minute miles or slower) and see if you still have the same problem.
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Old 04-17-2007, 08:10 PM
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Quote:
Originally Posted by Linds View Post
---

When i went jogging early this sunday i started off slowly but i noticed that after a while i was out of breath and whenever i would breath in it would hurt at the base of my neck (where my neck and chest meet if that makes any sense) and it would almost sound like i was weezing.

When i do ther cardio excersizes like rollerblading i do not have this problem. In fact i can rollerblade quite fast for hours an hours and not be out of breath.

I do not smoke, but have been diagnosed with slight asthma when i was younger.

How can i improve my cardio? Is it something that just takes time and after doing this for a while i should improve? should i talk to my Dr. about this?
When you say at the base of the neck, you mean inside your chest, along the trachea/bronchi? Does it hurt, or can you not catch your breath for a time after stopping? It may be b/c of your asthma and you might need to take Albuteral or something for exercise induced shortness of breath - prior to running (like edamame)

Also, when you're just starting out running, take it slow, and run for short time. When I first started running, 20 minutes max at a super slow pace. It takes time to build up to a good jog.
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Old 04-18-2007, 06:04 AM
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I'd try running slower, because sometimes if you go too fast, you end up breathing really shallow, and that can cause problems. I think it's worth trying especially because you rollerblade without any huge problems.

If it keeps up, I'd get checked out by a doctor though, but insist on a specialist. Exercised-induced asthma is fairly common.
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Old 04-20-2007, 10:08 PM
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SUICIDES.

It really works on getting the oxygen to your muscles.
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Old 04-21-2007, 08:18 AM
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SUICIDES.

It really works on getting the oxygen to your muscles.
Okay, i don't mean to sound ignorant but how does one go about doing a suicide?

I tried to look it up but as you have probably guessed by now, all that came up was information about suicide.
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Old 04-21-2007, 08:35 AM
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^^ you basically run back and forth between 2 lines as fast as you can, each time you reach a line you have to touch the line with your hand (physically bend down) before you can run back to the other line, then you have to touch that one and run back to the other one etc.
you just basically do it until your body gives out
it's easier to have a coach or a team so you stay motivated
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Old 04-21-2007, 09:55 AM
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^^ you basically run back and forth between 2 lines as fast as you can, each time you reach a line you have to touch the line with your hand (physically bend down) before you can run back to the other line, then you have to touch that one and run back to the other one etc.
you just basically do it until your body gives out
it's easier to have a coach or a team so you stay motivated
Now that actually sounds like fun!! I like a lot of variety and challenge in my workouts too.

I've also done some crazy army excersizes where you start standing straight up, and then you go down onto the ground as if you were about to do a push up, get up from that position and jump in the air. Continue until you colapse. Pretty sweet excersize that can be done at home.
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Old 04-21-2007, 05:18 PM
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Another way to do them is run to one point run back then run to a further point and then run back to the original starting point and then run farther and back to the original spot. You have to do this while sprinting. Increase your distance by about 20 meters and repeat these steps 5 times and do about 3 of them.
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Old 04-22-2007, 11:12 AM
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i saw this article on msn...might help:

Weekend Workouts - Just in Time for Summer! - Page 1 - Weight Loss Guide - MSN Health & Fitness
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Old 04-22-2007, 11:36 AM
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Another way to do them is run to one point run back then run to a further point and then run back to the original starting point and then run farther and back to the original spot. You have to do this while sprinting. Increase your distance by about 20 meters and repeat these steps 5 times and do about 3 of them.
wind sprints?
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Old 04-22-2007, 01:52 PM
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Another way to do them is run to one point run back then run to a further point and then run back to the original starting point and then run farther and back to the original spot. You have to do this while sprinting. Increase your distance by about 20 meters and repeat these steps 5 times and do about 3 of them.
I think i used to do these when i would go walking with my friend and her mom. Her mom was in the Israeli army and she used to put us through drills. I was really good at it and in such good shape back then...but now i kinda suck.

I will hopefully be moving to Dallas in the next year and i want to join their Police Cadet force but i gotta pass the physical which includes a 300 meter dash in less then 2 minutes and a 1.5 mile run in 19.5 minutes. I am okay with the situps and pushups but the cardio is scaring me. I have recruited my SO to become a coash of sorts for me and i think i will make an appointment with my Dr. to ask her about my breathing.

Jesse: Thanks so much for that link!! I am always looking for new ways to be active seeing as how i seem to have workout ADD (i like variety in my workout). I live about an hour away from a really nice beach and i think i will head down there this summer and do some canoeing and kyaking plus running on the sand. I've also tried to get my SO to come to the park with me and throw around a football which i know is lots of fun and good exersize
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Last edited by Linds; 04-22-2007 at 01:56 PM.
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Old 04-23-2007, 09:12 PM
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May want to look into HIIT cardio (interval training)
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Old 04-23-2007, 09:36 PM
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another thing you could try is the beep test
well, atleast that's what we used to call it at school.
it's basically a series of beeps played from a tape or CD
the idea is that you run back and forth between between two lines (usually the length of a gym from what i remember, i don't remember the actual distance between the two lines)
the beeps are on different intervals, and there are different levels
for each level there are probably 5 or 6 beeps of a constant length
you start at one line and travel towards the other when you hear the first beep, and the idea is that you have to reach the other line before the NEXT beep
and of course at this next beep you would start to travel back to the line you came from, etc etc back and forth
with each increasing level, the intervals between beeps will become shorter and shorter

for instance, for level 1 you could probably walk very slowly and still reach the line before the next beep, but when you reach level 6 you would be running at a very fast pace, at level 9 or 10 you would be sprinting
keeping in mind that there are a number of beeps for each level, this exercise really tests your endurance, as it requires you to go faster and faster as your body wears down

sorry i know my explanation must have been very confusing, i hope that you have been able to follow it
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Old 04-30-2007, 04:55 PM
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^ i know what you're saying. I think theyre called suicide drills, usually bball players do them on the lines between courts (either side to side or the long wya)
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Old 04-30-2007, 11:30 PM
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Congrats on starting up jogging! I keep trying on occasion and I seem to get winded so fast ~
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Old 05-01-2007, 06:35 PM
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Tell you what: I will trade you my running skills for your rollerblading skills! I tried rollerblading today and it was awesome but so hard. (Are you supposed to feel it on the outer part of your skin, like along the muscle external to the tibia?)

But seriously. Think about the trade.
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