Make me fitter!
November 12, 2009 8:57 AM
Can I improve my cardiovascular fitness within 2 weeks, from an already fairly acceptable level?
I am an intermittent runner, running about 30-40mins per session, but the sessions being maybe once a week, up to maybe 3 times a fortnight. My pace is generally 7-7.5mph.
In just over two weeks I have to perform a Multi-stage fitness test. (Up to level 10.2) I will be able to do it. But it needs to be done comfortably well. This I'm not so sure about.
In the next two weeks, can I raise my cardiovascular levels significantly?
Will I be able to do this by running almost every day? What is the best way to do this well, and safely?
I have read this previous AskMe about raising cardiovascular levels, but it deals with raising levels from very low in more than a fortnight.
Any advice is great appreciated!
I am an intermittent runner, running about 30-40mins per session, but the sessions being maybe once a week, up to maybe 3 times a fortnight. My pace is generally 7-7.5mph.
In just over two weeks I have to perform a Multi-stage fitness test. (Up to level 10.2) I will be able to do it. But it needs to be done comfortably well. This I'm not so sure about.
In the next two weeks, can I raise my cardiovascular levels significantly?
Will I be able to do this by running almost every day? What is the best way to do this well, and safely?
I have read this previous AskMe about raising cardiovascular levels, but it deals with raising levels from very low in more than a fortnight.
Any advice is great appreciated!
In the next two weeks, can I raise my cardiovascular levels significantly?
Depends on what you mean by "significantly," but probably not in such a short time frame. However, what you can do is train yourself for the test itself by doing interval training. These kinds of tests focus on how efficiently your body works at its maximum exertion, and how well it recovers between bursts of maximum exertion. Running 30-40 minutes at a moderate pace every day won't hurt, but it doesn't involve maximum exertion or recovery, so it may not be best for the test itself. High-intensity interval training, particularly the use of Tabata intervals can produce results that are more relevant to the test, and possible more quickly than moderate running.
posted by googly at 9:19 AM on November 12, 2009
Depends on what you mean by "significantly," but probably not in such a short time frame. However, what you can do is train yourself for the test itself by doing interval training. These kinds of tests focus on how efficiently your body works at its maximum exertion, and how well it recovers between bursts of maximum exertion. Running 30-40 minutes at a moderate pace every day won't hurt, but it doesn't involve maximum exertion or recovery, so it may not be best for the test itself. High-intensity interval training, particularly the use of Tabata intervals can produce results that are more relevant to the test, and possible more quickly than moderate running.
posted by googly at 9:19 AM on November 12, 2009
I would stop running long distance all together for the next 2 weeks, it wont help you in this kind of test. Tabata's test was to pit cyclists going long slow distance against cyclists doing short intervals (20 seconds max effort, 10 seconds rest.) He proved that the short interval trainers had better cardiovascular gains even though they were "working out" for a much shorter period of time.
Per your link this is the test:
"The test involves running continuously between two points that are 20 m apart. These runs are synchronized with a pre-recorded audio tape or CD, which plays beeps at set intervals. As the test proceeds, the interval between each successive beep reduces, forcing the athlete to increase velocity over the course of the test, until it is impossible to keep in sync with the recording.
The recording is typically structured into 21 'levels', each of which lasts around 62 seconds. Usually, the interval of beeps is calculated as requiring a speed at the start of 8.0 km/h, increasing by 1.0 km/h after the first level and then 0.5 km/h with each level thereafter. The progression from one level to the next is signaled by 3 rapid beeps. The highest level attained before failing to keep up is recorded as the score for that test."
Why dont you start by setting up 2 cones and get a friend with a stopwatch to time you, go as FAST as you can between the cones and record the times. I would go ALL OUT 8 times (tabata, as said above) and rest for about 30 seconds in between each one. (regular tabata is 20 seconds work 10 seconds rest, so if your test is 60 seconds work go with 30 seconds rest.)
Then average the times and see where you rank on the scale... I would do this every other day until your test, you shouldn't have any problems. Take a couple of days off before the test to be fresh. Again, I think running distance will just make you fatigued and not help very much in the next 2 weeks.
Per the instructions it looks like lvl 10 would be at 13 km/hr which is just over 8mph. If you are running 40 minutes at 7-7.5mph I dont see why you wouldnt be able to go all out sprint for 60 seconds at 8mph, even if you have to build up to that speed in the course of the test.
posted by outsider at 10:03 AM on November 12, 2009
Per your link this is the test:
"The test involves running continuously between two points that are 20 m apart. These runs are synchronized with a pre-recorded audio tape or CD, which plays beeps at set intervals. As the test proceeds, the interval between each successive beep reduces, forcing the athlete to increase velocity over the course of the test, until it is impossible to keep in sync with the recording.
The recording is typically structured into 21 'levels', each of which lasts around 62 seconds. Usually, the interval of beeps is calculated as requiring a speed at the start of 8.0 km/h, increasing by 1.0 km/h after the first level and then 0.5 km/h with each level thereafter. The progression from one level to the next is signaled by 3 rapid beeps. The highest level attained before failing to keep up is recorded as the score for that test."
Why dont you start by setting up 2 cones and get a friend with a stopwatch to time you, go as FAST as you can between the cones and record the times. I would go ALL OUT 8 times (tabata, as said above) and rest for about 30 seconds in between each one. (regular tabata is 20 seconds work 10 seconds rest, so if your test is 60 seconds work go with 30 seconds rest.)
Then average the times and see where you rank on the scale... I would do this every other day until your test, you shouldn't have any problems. Take a couple of days off before the test to be fresh. Again, I think running distance will just make you fatigued and not help very much in the next 2 weeks.
Per the instructions it looks like lvl 10 would be at 13 km/hr which is just over 8mph. If you are running 40 minutes at 7-7.5mph I dont see why you wouldnt be able to go all out sprint for 60 seconds at 8mph, even if you have to build up to that speed in the course of the test.
posted by outsider at 10:03 AM on November 12, 2009
Thanks! Tabata intervals look the way forward. After the test I'll really need to plan some proper workouts, but this is a very good start.
posted by Petrot at 10:04 AM on November 12, 2009
posted by Petrot at 10:04 AM on November 12, 2009
tabata link:
http://www.rosstraining.com/articles/tabataintervals.html
posted by outsider at 10:06 AM on November 12, 2009
http://www.rosstraining.com/articles/tabataintervals.html
posted by outsider at 10:06 AM on November 12, 2009
Fitness is specific to the task. The best way to improve your performance on the multi-stage fitness test is to practice it. Download an mp3 of the test, setup cones and practice the actual test.
You are basically looking to "peak" as athletes do before competition. The general approach to this is to do an abnormal amount of work for a short period of time and then take an extended break before competition to allow for supercompensation.
For example, you might run the multi-stage fitness test every day for 8-9 days in a row and then take 5-6 days off, or do 4 on, 2 off, 5 on, 3 off. Usually exercise is continued until a 10-30% decline in performance is noted.
posted by zentrification at 5:45 PM on November 12, 2009
You are basically looking to "peak" as athletes do before competition. The general approach to this is to do an abnormal amount of work for a short period of time and then take an extended break before competition to allow for supercompensation.
For example, you might run the multi-stage fitness test every day for 8-9 days in a row and then take 5-6 days off, or do 4 on, 2 off, 5 on, 3 off. Usually exercise is continued until a 10-30% decline in performance is noted.
posted by zentrification at 5:45 PM on November 12, 2009
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Note that doing tabata intervals continuously will only make you good at running intervals. While this is good for your test, in the overall fitness picture you'd want to apply the tabata protocol to other activities. Feel free to rest 10 seconds after your first tabata interval and go into another set of something different like sledge swings, squats, situps, etc.
Pay attention to your volume -- recovery makes you stronger, not working out. You might want to run 2 days on, one day off for the majority of the fortnight, and give yourself 2 days of recovery prior to the test.
Robb Wolf has a great quote: "If you're strong, you're really only 6 weeks of conditioning away from being tremendously fit."
posted by bfranklin at 9:12 AM on November 12, 2009