Raw Food Forums

Today I came accross this concept, and I like it, not neccessarily aggree 1000% with everything .

But I was leaning this way last few years and so will pick up some exercising tips and ideas from it.

well worth the read for everybody interested in health and fitness

www.crossfit.com (http://www.crossfit.com)





Edited only to make links clickable

1 of the ideas is tio combine strenght, flexibility muscle endurance and earobic-anaerobic fitness all together as thats how it is used in real life and sports.

1 system they use is called Tabata - or 20/10 intervals.

20 seconds of exercise, 10 secs rest and repeat.

Typicaly if it is the same exercise it is repeated 8x so 4 minutes .

If there are few exercises combined into superset kinda system, that it is 3-5 rounds.

So this morning I decided to give it a try and choosed the exrcises (depending on my momentary body situation as some muscle are tired from previuos days :

5 x { squats 20" - 10"rest - crunches 20" - 10" rest - triceps dips 20" - 10" rest }

so in 90 seconds I did 3 various exercises 20 secs each and 10 secs rest was basicaly to get ready for teh next one, and repeated the whole circle 5x,

I did about 14-17 squats each round and 20 tric dips each round did not count the crunches as I was holding a position a bit for better muscle contraction.


I am thinking now to do another one shortly this time only 1 exercise so it should be :

8 x { pushups 20" - rest 10" }, all done in 4 minutes.

Yes I did the 8 x 20/10 pushup routine and it was harder that I expected,

the custom is that the actually lowest number of rep in any of the 8 sets is teh score, so no the max and not the total,

as this is targetting all the enrgy systems and also the recovery ability, this should rapidly improve with the trainig in this system.

Go Rudy... I love how you are always trying new things...

xooxo

did teh 8 x 20"/10" pushups again today and the improvements is significant.

here are the old and new numbers per set few days appart :

      11/2 - 13/2
--------------------
1. --- 12 --- 15
2. --- 11 --- 12
3. ---- 8 --- 10
4. ---- 6 --- 10
5. ---- 6 --- 10
6. ---- 6 --- 8
7. ---- 6 --- 8
8. ---- 6 --- 7
-----------------
min ---6 --- 7
-----------------
sum - 61 - 80

     11/2 - 13/2 - 14/2 - 15/2
--------------------------------------
1. --- 12 --- 15 --- 9 ---- 10
2. --- 11 --- 12 --- 9 ---- 10
3. ---- 8 --- 10 --- 9 ---- 10
4. ---- 6 --- 10 --- 9 ---- 10
5. ---- 6 --- 10 --- 9 ---- 10
6. ---- 6 --- 8 ---- 9 ---- 10
7. ---- 6 --- 8 ---- 9 ----- 9
8. ---- 6 --- 7 ---- 9 ----- 6
--------------------------------------
min --- 6 --- 7 ---- 9 ----- 6
--------------------------------------
sum -- 61 -- 80 --- 72 --- 75

to get bigger minimum number I started smart this time, with 9.

also on 14 feb (nothing better to do on chocolate holliday ) I did Grease the Groove thingy - all day doing sets of low reps and so accumulated 550 pushups.

on 15 feb I could not keep up the 10, but was so tired from day before, not giving up.

I started aggresively this morning, but faded badly at the end :

day -11/2 - 13/2 - 14/2 - 15/2 - 23/2
-------------------------------------------
1. --- 12 --- 15 --- 9 ---- 10 --- 18
2. --- 11 --- 12 --- 9 ---- 10 --- 16
3. ---- 8 --- 10 --- 9 ---- 10 --- 14
4. ---- 6 --- 10 --- 9 ---- 10 --- 10
5. ---- 6 --- 10 --- 9 ---- 10 ---- 8
6. ---- 6 --- 8 ---- 9 ---- 10 ---- 7
7. ---- 6 --- 8 ---- 9 ----- 9 ---- 5
8. ---- 6 --- 7 ---- 9 ----- 6 ---- 2
-----------------------------------------
min --- 6 --- 7 ---- 9 ----- 6 --- 2
-----------------------------------------
sum -- 61 -- 80 --- 72 --- 75 --- 80



where are all the fit, exercising raw vegans ? how come nobody is a game to have a go ?
exercising is more than just mixing teh chocolate cake :laugh:

I'm curious how a raw foodist went on the kool-aid Rudolf. Are you still an x-fitter?

oh no this is old stuff, no I am not doing it anymore, my intuition leads to me low HR training, the type which can be best described as MAF - Mafeton system, popular with runners and triathlets, strictly nothing anaerobic.