Cardio

I have quit smoking for 2 years now, and only smoke dope once or twice a month. However my lungs have taken a beating and I need to get back in shape for football and summer hockey. I dont have access to a gym or any cardio equipment so im limited to the outdoors. What is the most effective way of getting my lungs back in shape? Any tips on breathing, posture, stride length, time, speed? I gotta get back in shape ASAP

Run

and stop smoking dope.

Castor said:

I have quit smoking for 2 years now, and only smoke dope once or twice a month. However my lungs have taken a beating and I need to get back in shape for football and summer hockey. I dont have access to a gym or any cardio equipment so im limited to the outdoors. What is the most effective way of getting my lungs back in shape? Any tips on breathing, posture, stride length, time, speed? I gotta get back in shape ASAP

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I was in the same boat. I smoked for about 5 years, which is not nearly as long as many, but I smoked in high volume. I smoked anywhere from 1-3 packs per day of various cigs from lights to unfiltered crap and everything in between and I smoked about just as much pot per day, if not more, than I smoked of tobacco. I also often smoked inside, in my own house, and in my own bedroom that I slept in , so I was often breathing in even more second hand smoke.

I suggest you start swimming. Gym memberships are getting cheaper. Find a gym with a pool and pay the reasonable price for your health. Work up to swimming 30-45-60 minutes per day.

Other than that, work up to at least a mile run per day. Try to keep your back as straight as possible.

After almost 7 years, I think my lungs may have fully recovered. I think they may have fully recovered a few years ago.

If you want to keep "smoking" pot, do what I'd do: use a vaporizers only. Vaporize pot. vaporizer - Google Search
vaporizer - Google Video

You can get the electric or battery kind, or you can get little portable vaporizer bowls that seem less efficient but still do the work in large part.

Congrats on choosing to take better care of yourself. Be disciplined and consistant. Good luck.

Castor said:

I have quit smoking for 2 years now, and only smoke dope once or twice a month. However my lungs have taken a beating and I need to get back in shape for football and summer hockey. I dont have access to a gym or any cardio equipment so im limited to the outdoors. What is the most effective way of getting my lungs back in shape? Any tips on breathing, posture, stride length, time, speed? I gotta get back in shape ASAP

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Buy a heart-rate monitor and jog 30 minutes four to five times per week at or around 160-170 bbpm. Don't forget to do appropriate warm-ups and cool-downs. If you do have access to a pool, however, I would suggest swimming as often as possible in addition to running (perhaps throw in bicycling also and prepare for a triathalon!) there seems to be nothing quite like swimming for invigorating the mind with energy (aside from amphetamine of course).

jqsderrida said:

Buy a heart-rate monitor and jog 30 minutes four to five times per week at or around 160-170 bbpm. Don't forget to do appropriate warm-ups and cool-downs. If you do have access to a pool, however, I would suggest swimming as often as possible in addition to running (perhaps throw in bicycling also and prepare for a triathalon!) there seems to be nothing quite like swimming for invigorating the mind with energy (aside from amphetamine of course).

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I agree about swimming. I also use the bikes with the heart rate monitors as part of my warm up for swimming. I really enjoy biking outdoors, but for a measured regimen I prefer using the indoor bikes and swimming.

However, about the heart beats per minute, I would not suggest a generic number. I would suggest determining the target heart rate, and exceeding it only if he feels like it.

Target Heart Rate Calculator

PenilePersist said:

I agree about swimming. I also use the bikes with the heart rate monitors as part of my warm up for swimming. I really enjoy biking outdoors, but for a measured regimen I prefer using the indoor bikes and swimming.

However, about the heart beats per minute, I would not suggest a generic number. I would suggest determining the target heart rate, and exceeding it only if he feels like it.

Target Heart Rate Calculator

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Many better heart rate monitors, such as those produced by Polar, have computerized fitness tests programmed into the watch. Following the completion of one of these tests, the computer generates a target heart rate for the wearer. Now, isn't that cool?

jqsderrida said:

Many better heart rate monitors, such as those produced by Polar, have computerized fitness tests programmed into the watch. Following the completion of one of these tests, the computer generates a target heart rate for the wearer. Now, isn't that cool?

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It is. I didn't say anything in dispute of your instruction to buy a heart rate monitor. I only said that the beats per minute should not be generically prescribed, as you seemed to be doing, rather prescribed to his specifics.

Hate to butt heads with you. Not trying to compete. I hope you aren't. I like teams.

PenilePersist said:

It is. I didn't say anything in dispute of your instruction to buy a heart rate monitor. I only said that the beats per minute should not be generically prescribed, as you seemed to be doing, rather prescribed to his specifics.

Hate to butt heads with you. Not trying to compete. I hope you aren't. I like teams.

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Nope. Just another option. Im buying a new heart rate monitor because I despise wearing that band around my sternum.

jqsderrida said:

Nope. Just another option. Im buying a new heart rate monitor because I despise wearing that band around my sternum.

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I see. That would be one of the reasons I don't wear one. Wanna help me and Castor out and link to the new one you have picked out, if you picked it out already?

My cardio is usually a gym bike, with built in heart monitor by hand grasps, and swimming .... which I just do for time - not heart rate. However, it may be interesting to start paying more attention to my heart rate in activities other than gym-biking.

Polar USA

This particular model is a tad pricey. There are other models though which start around $100 and have similar features.

jqsderrida said:

Buy a heart-rate monitor and jog 30 minutes four to five times per week at or around 160-170 bbpm.

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How exactly did you come up with that figure?

There's a range of optimal bpm depending on your age group, fat burn is meant to be lower eg 130 bpm, cardio is the more intense eg 160 bpm!!!

Thanks for the link, jsq.

Castor:

The other thing I suggest is finding a "cardio addict" to be your workout partner. Picking another newbie is not nearly as effective. You want somebody who does cardio often and "can't live without it". You want to ask them to allow you to join them, and possibly give you some pointers/assistance. You want to ask them to have a set schedule for your workouts together. You want to ask them to bitch at you if you don't show up on time or at all.

This will give you an experienced "coach", a new friend, and extra motivation to work out properly and consistantly.

So, whatever cardio you choose to do consistantly, find a partner. Running partners are more easy to find than swimming or biking partners, but - especially if you join a gym .... you are likely to be able to find all of the above and maybe more.

I suggest picking a male partner, for better focus. But a female could be great too - and you may wind up with more cardio from sex. But, beware, the penis can shrivel during workouts - so maybe wear a wrap.

PenilePersist said:

Thanks for the link, jsq.

Castor:

The other thing I suggest is finding a "cardio addict" to be your workout partner. Picking another newbie is not nearly as effective. You want somebody who does cardio often and "can't live without it". You want to ask them to allow you to join them, and possibly give you some pointers/assistance. You want to ask them to have a set schedule for your workouts together. You want to ask them to bitch at you if you don't show up on time or at all.

This will give you an experienced "coach", a new friend, and extra motivation to work out properly and consistantly.

So, whatever cardio you choose to do consistantly, find a partner. Running partners are more easy to find than swimming or biking partners, but - especially if you join a gym .... you are likely to be able to find all of the above and maybe more.

I suggest picking a male partner, for better focus. But a female could be great too - and you may wind up with more cardio from sex. But, beware, the penis can shrivel during workouts - so maybe wear a wrap.

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I appreaciate the help, and I understand your reasoning in this. However, the circumstances are this convenient. Im from a small town, we just got a brand new gym, but its about the size of a McDonalds. It has a bunch of bikes and treadmills, and a mediocre weight area, but its not worth the $30/month for stuff i can do at home or outside. I have a buddy that runs once in awhile and hes a determined guy so maybe I'll ask him to join me. Thanks for the help guys, much appreciated.

Castor said:

I appreaciate the help, and I understand your reasoning in this. However, the circumstances are this convenient. Im from a small town, we just got a brand new gym, but its about the size of a McDonalds. It has a bunch of bikes and treadmills, and a mediocre weight area, but its not worth the $30/month for stuff i can do at home or outside. I have a buddy that runs once in awhile and hes a determined guy so maybe I'll ask him to join me. Thanks for the help guys, much appreciated.

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I hope you make stuff happen for yourself, despite any adversity. It is my pleasure to share how I recovered from the same adversity. No problem.

Good luck.

prince Albert said:

How exactly did you come up with that figure?

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I pulled it from my ass. Where else would it have come from?