posted on Apr, 13 2004 @ 03:45 PM
Heavy exercise to increase bone density workouts, Such as join a Gym and get a workout program, and stamina work.
When I go for a run I try and use everything I have in a final sprint to the end, about 300 feet, unless I finish totally whacked, then I feel I have
not worked hard enough.
You need to be at 80% of your max heartbeat for about 20 minutes. (depending on who you ask I gather
Run, not jog, for as far as you can, preferably up hills
(jogging you can talk, running you are pushing yourself so you can only breathe)
I aim for 5 minute KM's (5 minutes for 600 feet?)
Remember muscle building hurts, to get it to work you need to make microtears in your muscle, and when they heal they will start to bulk out.
So if you go to the gym, or go for a run and it DOESN"T hurt, then you are not working hard enough. With weights do a set to exhaustion.
You also need to balance muscle and bone growth, for the strength, with cadiovascular exercise for the stamina.
So at least day by day rotation between weights and something like running. (cycling and swimming are not hard enough) Circuit classes in gyms are
great as well.
[Edited on 13-4-2004 by Netchicken]