Ich mache für 10 Minuten laufen (mehr eigentlich) freien ohne Schuhe. Häufig. Ich stark bevorzugen es Schuhe zu tragen. Ich hatte noch nicht gesehen, der BYU-Studie, die Sie verlinkt, und es sieht interessant aus. Es kann in der Tat zeigen, dass Sie haben, es zu nehmen _way_ langsamer als jeder dachte, aber es nicht schlüssig zeigen, dass laufen ohne Schuhe verursacht Verletzungen. Was hat sich auch nie gezeigt worden ist, dass das tragen von Schuhen (vor allem große schwammige "traditionellen" Laufschuhe) beugt Verletzungen vor. Also es läuft alles auf einem individuellen Ansatz und Antwort. @MDMoore313, Dass sieht aus wie ein wirklich schöner Ort. Es ist nicht weit von mir (ich bin in Walled Lake). Jetzt arbeite ich bei einer Life-Time-Fitness. Es ist eine tolle Anlage, aber ich bin in den Prozess der Erforschung einige Optionen, so werde ich halten D1 im Hinterkopf!

Sie zeigen, dass Sie würde "lieber zu optimieren zunächst für cardio, dann für ästhetik, dann für Stärke", und dass Sie "auf der Suche, um 'fit'".

Erhöhte Muskelkraft und Körpergewicht wird helfen, Sie schneller laufen und mehr Kalorien verbrennen. Ich schlage vor, zuerst Krafttraining, einschließlich der Erlangung muskuläre Körpergewicht (und einige Körperfett, zwangsläufig). Im Gegensatz zu den BMI-Rechner, etc., Sie sind untergewichtig für Ihre Höhe.

Herz-Kreislauf-Anpassungen auftreten, viel schneller als Stärke Anpassungen, verringerte Körperfett, hängt in Erster Linie auf einem kalorischen Defizit, das die meisten effektiv erreicht durch den Verzehr von weniger Kalorien.

Ich bin froh zu hören, dass Sie Ab Strength: Basic Barbell Training. Ich sehe drei "Starting Strength" Tage pro Woche in Ihr Training einplanen. Denken Sie bitte über diese zu tun, ein "Neuling lineare progression".

Im Gegensatz zu einer anderen Antwort, können Sie tatsächlich nutzen "Starting Strength" auch wenn Sie nicht mehr ein Anfänger (das heißt, Sie können nicht hinzufügen Gewicht auf die bar, auf jedes folgende Training). Sie können die Hantel hebt, um Kraft zu gewinnen für die Jahre; Sie werden sich anpassen müssen, um Ihre Programmierung dieser Aufzüge, wie Sie Fortschritte.

Aber, halten Sie es einfach (und schwer!): heben Sie schwere, stärker werden, Muskeln aufzubauen. Ihre anderen Ziele leichter zu kommen danach.

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