How To Increase Fitness

[Omega]

I want to improve my fitness and one component that I intend to work on is the ability to sustain high intensity exertion for several minutes, in particular wrt running and karate.

I currently practice karate 5 hours weekly, weight train 3x10-15 min followed by flexibility training and follow a paleo diet. I occasionally bike or go for a long, low-intensity run, just because it feels nice. Last week, I completed a beep test with a resultant VO2-max of around 54.

VO2-max is certainly one measurement that is increased with higher fitness. How can I best increase my VO2-max?

I realize that I lack terminology and knowledge within the field of sport science. A pointer to any quality resources for proper, effective training and health maintenance is greatly appreciated. Don't necessarily even post a training schedule. The Internet has plenty of schedules. Teach me the principles to create my own schedule! I am open towards supplements and biohacking.

Edited July 11, 2016 by Blaze35

[ChimpBrain]

Try Wingate sprints on a stationary bike. Any form of HIIT really. Sled drags, prowler pushing, hill sprints, tire flipping. 

[Michael569]

I agree with ChimpBrain on HIIT. It helped me improve my stamina a lot. 

There are a lot of useful Youtube tutorials and trainings. If you are into something a bit more tough, there is a guy called Funk Roberts on youtube, some of his workouts are killer. 

 

Basically what you are after is 70%-80% of your max heart rate. ( 110-120) for at least 15 minutes at a time. There are more ways to approach HIIT. This is what most fight sports' training are based on. The usual weight lifting won't do you much good when it comes to VO max and endurance. 

1. You could do say 6 exercises, 60(or less depending on your fitness level)  seconds each with 15 seconds break in between. Do all 6, rest 1 minute and start 2nd set. Complete 3 sets in 1 workout

2. Another way is to set a fixed time, say 15 minutes during which you will be during circuits of x amount of excercises. Try to complete as many rounds as you can, record it and compare with previous month to see improvement. The number of reps should be the same each round so don't start too big) 

3. Tabata is another way. Pick 1 metabolic workout (burpees are great for a challenging workout) Do 8 sets of 20 seconds with rest 10 secondsbetween

4. Pyramid workout - Pick x amount of exercises , start with 1 rep each, once all done, go for 2, 3, 4, until you hit 15 and from 15 go back to 14, 13....very demanding. Either do a 1-15-1 or do a time. 

5. Sprints - for this first research sprinting techniques a bit. Basically try to do 35-50 meter sprints with short rest while you slowly jog back to start. Allow yourself around 30 seconds breaks between sprints. Do 3 sets of 6. Rest 2 minutes between sets. 

These are just few, you can find more on youtube or just try to experiment. 

 

As per what kind of excercieses? Most of it should be body weight based on speed, dynamics, strength and stamina. Burpees is one of my favourite. There are many variations of pushups, squads and abs excercises. Be creative, do your research, look what other guys are doing and also try to add some cross fit stuff ( kettlebels, powerlifting excercises, rope, bars). Try what works for you. 

As per bio-hacking, I'd say do your research on this. If you want to start supplementing, you better make sure you know what you are putting in your mouth. 

Generally speaking work on your diet first.. Add more carbs on your workout day, decrease on days off. There are studies on what the best amounts for you are. Remove all junk food, sodas, and excess sugar meals, these reduce your gym performance.  Eat plenty of protein and consume at least 2 portions (medium sized bowl)  of veggies  per day. You can add a post workout protein powder for improved results. 

 

Phew..that was exhausing. Hope someone will find this useful

 

 

[MIARIVEL]

@Blaze35 A health and fitness coach could be beneficial. I have one who I speak with about my diet and fitness and she even helps me with my schedule and when I should certain types of foods etc. To me, it has been a great investment.