Looking for stamina/breathing excercises

S

Sprocket

0
It's been a year since my last cigarette. I decided to get back into motocross racing which requires a ton of stamina. For the races I entered this year, I noticed my strength getting better as time went on, however, I still fight with myself. A typical moto is 5 laps, I can only get around 2-3 comfortably (depending on the weather). My riding skill is there, but I continue to battle the results from smoking cigarettes.

I need some proper techniques on building stamina and some sort of breathing excercises, or any ideas you can offer to improve myself.

Right now I'm doing a morning routine of 30 push-ups, 50 sit-ups, 1/2 mile on the tread mill, 75 jumping jacks, and a reverse style push up using a seat and a foot stool (can't recall the name of it).

I'd like to really focus on this over the winter months so I can really compete next season. Any help would be great. Thanks.
 
I think it's time that you try to expand your cardio regiment. A half mile isn't really much of a cardio workout. I recommend trying to push yourself past the 2 mile mark, or pushing towards at least 20 minutes of sustained cardio, and expanding from there.
 
I forgot to mention both ACL's are shot, so long periods of time on the treadmill are very painful. I did take your advice though and instead of using the pre-programmed workout I just kept at a ssteady jog for 3/4 mile. My legs gave out before my breathing did.

I found that jumping jacks really test my stamina. I bumped those up to 75-100 (depends how late for work I am).

Are there any other excercises I can do at home without weights or equipment? I do plan on getting a small bench set soon, and maybe a bar for pull-ups.
 
Stationary bike at a high intensity should save your knees and get you breathing hard.

What was your smoking habit like before you quit and how long were you smoking for?
 
Yes, I used to race motocross back in the late 90's, I just got back into it last year after I quit smoking. I tore my right ACL back in 98 and my left one in March 08. I wear both knee braces now when I ride.

I was smoking a pack a day. A little while before I quit, I was "wheezing" a bit. I'm 33 and smoked since I was 15.

To give you an idea of my stamina right now, I can do 100 jumping jacks then I have to rest a bit. A couple weeks ago I was excercising after work and actually got pretty dizzy. So I cut back a little.

A bike is a great idea! Do you prefer the ones with the arms that move or no?

BTW - I browsed the "free excercises" link on the menu and printed out a workout plan of about 7-8 different excercises. That's exactly what I need to see how they are done correctly and ones I never knew exsisted.
 
Sprocket said:
Yes, I used to race motocross back in the late 90's, I just got back into it last year after I quit smoking. I tore my right ACL back in 98 and my left one in March 08. I wear both knee braces now when I ride.
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Yeah, that's what I figured ;)

Glad to hear you quit smoking!!! That's a tough thing to do.

Personally, I'm not much for cardio equipment other than a rowing machine. But with two bum knees, the elliptical might be a good choice for you.

Good luck getting into shape :)
 
Sprocket said:
Yes, I used to race motocross back in the late 90's, I just got back into it last year after I quit smoking. I tore my right ACL back in 98 and my left one in March 08. I wear both knee braces now when I ride.

I was smoking a pack a day. A little while before I quit, I was "wheezing" a bit. I'm 33 and smoked since I was 15.

To give you an idea of my stamina right now, I can do 100 jumping jacks then I have to rest a bit. A couple weeks ago I was excercising after work and actually got pretty dizzy. So I cut back a little.

A bike is a great idea! Do you prefer the ones with the arms that move or no?

BTW - I browsed the "free excercises" link on the menu and printed out a workout plan of about 7-8 different excercises. That's exactly what I need to see how they are done correctly and ones I never knew exsisted.
Click to expand...

Sounds like you have 17 or 18 years of smoking to recover from. It won't happen overnight but it will get better with time now that you've quit. you'll feel better and be able to breathe better. :)
 
Thanks. I quit November 07 and stiill feel the results from cigarettes.

I'll check out those elipticals, bikes and rowing machines too. I'll see which one suits me best. It's good to move my knees to strengthen the muscles around it, I just have to watch it doesn't pop out. Heavily weighted squats would be a no-no.
 
If you can do all three of those, it's always nice to mix it up a bit so you don't get bored :)

My advice is not to push too hard with the cardio. Your cardiovascular system won't be too happy with you. Slow and steady wins the race.
 
i_love_muscle said:
My advice is not to push too hard with the cardio. Your cardiovascular system won't be too happy with you. Slow and steady wins the race.
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That's what I learned on the treadmill. The first pre-programmed workout is very difficult making you run at high speeds for a substancial amount of time. When I just set the machine at a jog, I was able to stay on it longer and make up more distance. I'm doing that with all my other excercises too. Instead of trying to blow out 30 push-ups, I'm slowing down to work on my breathing and I get the negative feedback from it too.
 
Sprocket said:
When I just set the machine at a jog, I was able to stay on it longer and make up more distance.
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That's true for anyone, not just ex-smokers. The speed at which someone can run and for how long is relative to their own endurance levels.

You been to see a doctor to make sure you are good to start pushing yourself physically?
 
Update:

I noticed when I begin my workout, say jogging, I get winded pretty quickly. Winded enough to where I almost quit. However, if I push through that point, my breathing sorts itself out and I can continue my workout, actually feeling better than I did when I started.

I went over a mile this morning ranging from a fast walk to a nice jog. I'm doing 2 sets of 40 situps, 2 sets of 30 push ups, 2 sets of 20 dips, 100 jumping jacks then a set of 50-75. I can't believe the change in such a small amount of time. And my body still doesn't feel 110%, maybe 65%.

Thanks for the help and encouragement.
 
Sprocket,

First off congradulation on quitting man. The breathing issue is probably not linked too much with your smoking habbit anymore man. Most of the breathing issue with smoking are gone with a few weeks to months after smoking. Since you have quit for over a year, it must be that your cardio-vascular system is just plain BAD. Okay, unless you have hardening of the lung, then ya that would affect the system but that is something that you can take up with the doctors.

Now, there are several possibilities why your cardio-vascular system bites:
1) Some residual effects of smoking ( I doubt this though)
2) your physique (what is your composition like)
3) you DIET (are you eating "clean" or fast fatty food)
4) How often do you actually do cardio excercise.

#1, will take care of itself with time. #2 will change if you fix #3 + #4. Now what you can fix up is #3 and #4. Try eating a cleaner diet, meaning less processed food and more "good food" (you know what they are). For #4, start out with a brisk walk for AT LEAST 20 minutes. If that is easy, try a light job with some walking. If you have gym equipment, stationary bike and ellyptical machines are great for starters. Build up that cardio-vascular system again. Try Hiking. Now, once you are in pretty damn good shape try Yoga ( Vinyasa style - it links breathe to movement).

Good luck bro and once again GREAT determination and willpower for quitting smoking bud.
--Tic
 
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