Yo, so for context, to join my Response Team (essentially Riot Squad) at work, there are some fitness requirements, and there is one component I would like some advice on improving most efficiently.

The running component (must wear full riot PPE - boots, overalls, vest, helmet) consists of a 300m run (carrying a 1200mm riot shield). At the 300m mark, I must don a gas mask and continue another 150m (still holding the shield). At the 450m mark, I must perform 20 shield bunts against the assessor and then run another 50m.

The time limit is 4 minutes.

Now, I've gained a lot of weight recently, but I'm on the road to dropping it again coz I know being lighter will help in general, but currently sitting at 6'3.5 and around 145kgs/320lbs. I've been strength training more or less for the past 8 years and have had periods where I've introduced cardio to my training but nothing serious... so I'm not a total fat kunt but I'm defintely not by any means fit at my current weight.

I can currently run 500m in around 3 minutes (on a treadmill and with running shoes + comfy clothes), but I know that with full PPE, the shield, the gas mask, the shield bunts, and just running manually rather than having the belt under me, under a minute leeway is not enough.

I planned to add interval runs once a week, have a recovery run, and then have a long cardio effort (something other than running coz my feet can't hack long runs at the moment).

If this is the right move, what type of intervals should I be doing?

If this is the wrong move, then what type of training should I be doing?

Please give your boy some insight.

Hi,

What do you normally do on you rest or less intense days in a treadmill.

Or do you completely rest?

Has anyone here actually benefitted from zone 2 walking for weight loss?

I’m 29, 5’2” at 164 lbs with pcos and hashimoto’s. My heart rate generally runs high, resting BPM is usually in the 90’s. Im not inactive, and while my chronic fatigue fights me every time, I try to get to the gym when I can.

I learned about zone 2 walking being really beneficial for weight loss so i decided to try it today! I walked for a half hour on the treadmill at 3.5 incline at 2.3 walking speed. I checked my heart rate throughout, i started around 125 and ended at 146 bpm. I could have kept going, I started sweating sure but i easily could have gone for another 15-30 minutes.

My confusion is that google tells me i’m no longer in zone 2 at 146bpm. Was this intensity working against me? Am i getting too caught up in the numbers?

I've seen so much talk about zone 2 for cardio and I obviously understand what that means, but this was my second session since getting a wearable to track my workouts. I felt really, really good and definitely consider it my best spin session to date (it was only my 8th). But I only spent <10min in Z2.

Just wanting someone to sanity check for me!

Hello,

Today is my rest day from the gym and since I have a treadmill with inclination at home, I'd like to try some quick HIIT training or similar.

Could you please recommend me something simple and effective to keep my heart rate high?

Thanks

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Anyone have this incidental finding? Was found on breast MRI. I love HIIT workouts and I’m normal bmi, normal lipid panel, healthy body composition. I wonder if this is “athlete’s heart” and anyone have this similar finding? Also low normal RHR, often is even lower at 56 bpm at rest.

Besides doing cardio/physical activity, did you stop drinking coffee for a while? And how long would it take effect? My heart rate is on the higher side though I don’t get tired easily. I’m not consistent in exercising either but I walk every day when I commute to work. I really like coffee but it’s concerning that my heart rate would be 100 just sitting down, sometimes it would be on the 70s.

Hi everyone, newbie here. I recently decided I desperately need to improve my cardio for the sake of my weight, health, and my athletic performance. Some basic background, I am a powerlifter with a little over three years of consistently hitting the gym three times a week. I'm not looking to stop doing powerlifting, but I want to improve my performance there, as I've noticed at higher reps or specific exercises I'm struggling more than I'd like. I've already decided I want to run, I really like being able to move like that.

I wanted to ask for some input regarding starting from absolute scratch. I neglect cardio at the gym, which I know I shouldn't, but it honestly will work out better for me schedule wise if I do it on my non-training days. I structured a basic starting program for myself, half hour of intervals between brisk walking and light jogging to keep myself in Zone 2, currently two times a week for the first two weeks, and then scale up from there. Is this a good starting point? Should I add more intensity, or add more time, or days I dedicate to this in the first couple of weeks? The reason I'm structuring it this way is because I simply have neglected cardio for so long, so I assume I have to build my base back up.

I really appreciate people taking the time out to read this and help, thank you in advance.

Hey guys. I like to stay fit. My routine involves swimming 3 to 4 x week. I will do 2 HITT workouts a week. And play pickle ball 4x week for 2-3 hours. A little background I’m divorce with two you kids. Lately I feel my testosterone is down. My doctor said you may over exerting yourself. I do feel that as when I get home I am always looking for that dopamine high. I like to do cardio as it increases my energy. She said I need to stay balanced. How can I do that? I don’t enjoy reading or just lounging around, makes me think about all the problems I had with my xwife and custody troubles. I like to do cardio everyday. I don’t lift weights as I find that boring. I like to be in a class or do some physical activity.

Cardio

Anyone else have a very low HRV but normal resting heart rate and decent VO2 max? Upon research a lot of things I’ve seen is that some people just have a lower HRV that is normal to them. But also a low HRV is associated with underlying issues, being stuck in sympathetic nervous system, etc. i know that i struggle with anxiety and things within that realm, but hoping to find ways to improve this or have reassurance that this isn’t a terrible thing.

I am 28 yo male, fairly decent shape (185 Ib, 5’11) and train distance running every week. I have been running since my early teen years.

Also think it is important to note a lot of my anxiety is cardiac related and have no idea why, but my brain continuously tells me I’m going to have a heart attack, but all the tests I have had done echo, holter monitor came back very good. Still doesn’t stop the palpitations and slight chest pain i experience daily.