3 mile (threndmill) too much or too little?

[Zero Bahamut]

I've been starting 3 mile jog, 6.0-7.5 speed and finish up with a 9.0, to start conditioning early ahead of time for my next muay thai fight. From what I heard cardio is key to show abs lineing through mid body. So I am wondering if 3 mile's is enough or too much?

Thanks in advance.

[pittbulldog]

Running

I've heard that you should jog 1 mile for every round you anticipate. So for the average amature fight, 3 miles should be fine. If you are running a tread mill, I would suggest raising the incline to about 3%. That will give you closer to road conditions.

[LoneHusky]

I wish cardio helped my abs.

[LoneHusky]

here's a good running program. I'd personally do crunches instead of situps because I can't do situps.
Navy SEAL Workout:

Week 1

* Running: 2 miles, 8:30 pace, Mon/Wed/Fri
* Pushups: 4 sets of 15 Pushups, Mon/Wed/Fri
* Situps: 4 sets of 20 Situps, Mon/Wed/Fri
* Pullups: 3 sets of 3 Pullups, Mon/Wed/Fri
* Swimming: Swim continuously for 15 min. 4-5 days/week

Week 2

* Running: 2 miles, 8:30 pace, Mon/Wed/Fri
* Pushups: 5 sets of 20 Pushups, Mon/Wed/Fri
* Situps: 5 sets of 20 Situps, Mon/Wed/Fri
* Pullups: 3 sets of 3 Pullups, Mon/Wed/Fri
* Swimming: Swim continuously for 15 min. 4-5 days/week

Week 3

* Running: No Running
* Pushups: 5 sets of 25 Pushups, Mon/Wed/Fri
* Situps: 5 sets of 25 Situps, Mon/Wed/Fri
* Pullups: 3 sets of 4 Pullups, Mon/Wed/Fri
* Swimming: Swim continuously for 20 min. 4-5 days/week

Week 4

* Running: 3 miles, 8:30 pace, Mon/Wed/Fri
* Pushups: 5 sets of 25 Pushups, Mon/Wed/Fri
* Situps: 5 sets of 25 Situps, Mon/Wed/Fri
* Pullups: 3 sets of 4 Pullups, Mon/Wed/Fri
* Swimming: Swim continuously for 20 min. 4-5 days/week

Weeks 5-6

* Running: 2 / 3 / 4 / 2 miles, Mo/Tu/We/Fr
* Pushups: 6 sets of 25 Pushups, Mon/Wed/Fri
* Situps: 6 sets of 25 Situps, Mon/Wed/Fri
* Pullups: 2 sets of 8 Pullups, Mon/Wed/Fri
* Swimming: Swim continuously for 25 min. 4-5 days/week

Weeks 7-8

* Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
* Pushups: 6 sets of 30 Pushups, Mon/Wed/Fri
* Situps: 6 sets of 30 Situps, Mon/Wed/Fri
* Pullups: 2 sets of 10 Pullups, Mon/Wed/Fri
* Swimming: Swim continuously for 30 min. 4-5 days/week

Week 9

* Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
* Pushups: 6 sets of 30 Pushups, Mon/Wed/Fri
* Situps: 6 sets of 30 Situps, Mon/Wed/Fri
* Pullups: 3 sets of 10 Pullups, Mon/Wed/Fri
* Swimming: Swim continuously for 35 min. 4-5 days/week

Second 9 weeks:

Week 1 & 2

* Running: 3 / 5 / 4 / 5 / 2 miles, Mo/Tu/We/Fr/Sa
* Pushups: 6 sets of 30 Pushups, Mon/Wed/Fri
* Situps: 6 sets of 35 Situps, Mon/Wed/Fri
* Pullups: 3 sets of 10 Pullups, Mon/Wed/Fri
* Dips: 3 sets of 20 Dips, Mon/Wed/Fri
* Swimming: Swim continuously for 35 min. 4-5 days/week

Weeks 3-4

* Running: 4 / 5 / 6 / 4 / 3 miles, Mo/Tu/We/Fr/Sa
* Pushups: 10 sets of 20 Pushups, Mon/Wed/Fri
* Situps: 10 sets of 25 Situps, Mon/Wed/Fri
* Pullups: 4 sets of 10 Pullups, Mon/Wed/Fri
* Dips: 10 sets of 15 Dips, Mon/Wed/Fri
* Swimming: Swim continuously for 45 min. 4-5 days/week

Week 5

* Running: 5 / 5 / 6 / 4 / 4 miles, Mo/Tu/We/Fr/Sa
* Pushups: 15 sets of 20 Pushups, Mon/Wed/Fri
* Situps: 15 sets of 25 Situps, Mon/Wed/Fri
* Pullups: 4 sets of 12 Pullups, Mon/Wed/Fri
* Dips: 15 sets of 15 Dips, Mon/Wed/Fri
* Swimming: Swim continuously for 60 min. 4-5 days/week

Week 6 and beyond

* Running: 5 / 6 / 6 / 6 / 4 miles, Mo/Tu/We/Fr/Sa
* Pushups: 20 sets of 20 Pushups, Mon/Wed/Fri
* Situps: 20 sets of 25 Situps, Mon/Wed/Fri
* Pullups: 5 sets of 12 Pullups, Mon/Wed/Fri
* Dips: 20 sets of 15 Dips, Mon/Wed/Fri
* Swimming: Swim continuously for 75 min. 4-5 days/week

[seppuku]

yeah.... that would work. if i could find the time anyway. i have like... zero free time and not liking it much at all. didnt see cycling there.... maybe it could do with being included.

[JKDFIGHTER]

It's not usually just as simple as just running. Basically, you need to be expending more calories than you are taking in. How intense is that 3 mile run? I would suggest that a 3 mile run is just a starting point. Most people I know are in the 'at least 5-7 mile' category. Are you mixing in sprints to expend more calories and to closer simulate the conditions of fighting in your cardio training? The idea of raising the treadmill to an incline is good, but if possible, I would suggest changing the incline even more sporadically throughout the run. An even better suggestion, run outside, at least occassionally. You will be blown away at the difference of 3 miles on a treadmill and 3 miles on the road. The treadmill kind of runs for you, the ground does not.

Also, diet goes a HUGE way in results for your abs. Every sugary and fatty thing you put into your body sets you back a little bit more. Do some research on 'glycemic index' as well.

Good luck.

By the way, I've produced 2 fitness models who were both around two hundred pounds when they started.

[THT]

By the way, I've produced 2 fitness models who were both around two hundred pounds when they started.

Are you a fitness trainer or something similar?

[THT]

yeah.... that would work. if i could find the time anyway. i have like... zero free time and not liking it much at all. didnt see cycling there.... maybe it could do with being included.

One of the pro's in our gym told me once "I could eat a pizza and ride a bike. I can't eat no pizza when I'm runnin'. See what I'm sayin' ?"

I thought it made pretty good sense. although I have had some whoop ass workouts biking before.

[seppuku]

One of the pro's in our gym (Cooper's son) told me once "I could eat a pizza and ride a bike. I can't eat no pizza when I'm runnin'. See what I'm sayin' ?"

I thought it made pretty good sense. although I have had some whoop ass workouts biking before.

i see what you mean... but cycling doesnt stress your joints like running does. the continual impacting on the ground isnt a good idea. i spent some time talking to a runner about what it had done to his body. its not a healthy way to get in shape at all.

can you eat pizza while cycling up excessively steep hills in top gear? i certainly cant

[THT]

Very true. The last two times I have done roadwork I stayed on the grass one time and was on a beach the other.

Pardon me... Kelly Clarkston was just on tv in a very small shirt with water being poured on her. Good thing for the ol' ipod or it would have been ruined with audio...

O.k.

I totally agree and as I said I have had great workouts on bikes. The best thing that running has going for it (aside from being a good workout that can tailor to any fitness level) is all you need is maybe some shoes.

You don't even need pants.

[pittbulldog]

here's a good running program. I'd personally do crunches instead of situps because I can't do situps.
Navy SEAL Workout:

Week 1

* Running: 2 miles, 8:30 pace, Mon/Wed/Fri
* Pushups: 4 sets of 15 Pushups, Mon/Wed/Fri
* Situps: 4 sets of 20 Situps, Mon/Wed/Fri
* Pullups: 3 sets of 3 Pullups, Mon/Wed/Fri
* Swimming: Swim continuously for 15 min. 4-5 days/week

Week 2

* Running: 2 miles, 8:30 pace, Mon/Wed/Fri
* Pushups: 5 sets of 20 Pushups, Mon/Wed/Fri
* Situps: 5 sets of 20 Situps, Mon/Wed/Fri
* Pullups: 3 sets of 3 Pullups, Mon/Wed/Fri
* Swimming: Swim continuously for 15 min. 4-5 days/week

Week 3

* Running: No Running
* Pushups: 5 sets of 25 Pushups, Mon/Wed/Fri
* Situps: 5 sets of 25 Situps, Mon/Wed/Fri
* Pullups: 3 sets of 4 Pullups, Mon/Wed/Fri
* Swimming: Swim continuously for 20 min. 4-5 days/week

Week 4

* Running: 3 miles, 8:30 pace, Mon/Wed/Fri
* Pushups: 5 sets of 25 Pushups, Mon/Wed/Fri
* Situps: 5 sets of 25 Situps, Mon/Wed/Fri
* Pullups: 3 sets of 4 Pullups, Mon/Wed/Fri
* Swimming: Swim continuously for 20 min. 4-5 days/week

Weeks 5-6

* Running: 2 / 3 / 4 / 2 miles, Mo/Tu/We/Fr
* Pushups: 6 sets of 25 Pushups, Mon/Wed/Fri
* Situps: 6 sets of 25 Situps, Mon/Wed/Fri
* Pullups: 2 sets of 8 Pullups, Mon/Wed/Fri
* Swimming: Swim continuously for 25 min. 4-5 days/week

Weeks 7-8

* Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
* Pushups: 6 sets of 30 Pushups, Mon/Wed/Fri
* Situps: 6 sets of 30 Situps, Mon/Wed/Fri
* Pullups: 2 sets of 10 Pullups, Mon/Wed/Fri
* Swimming: Swim continuously for 30 min. 4-5 days/week

Week 9

* Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
* Pushups: 6 sets of 30 Pushups, Mon/Wed/Fri
* Situps: 6 sets of 30 Situps, Mon/Wed/Fri
* Pullups: 3 sets of 10 Pullups, Mon/Wed/Fri
* Swimming: Swim continuously for 35 min. 4-5 days/week

Second 9 weeks:

Week 1 & 2

* Running: 3 / 5 / 4 / 5 / 2 miles, Mo/Tu/We/Fr/Sa
* Pushups: 6 sets of 30 Pushups, Mon/Wed/Fri
* Situps: 6 sets of 35 Situps, Mon/Wed/Fri
* Pullups: 3 sets of 10 Pullups, Mon/Wed/Fri
* Dips: 3 sets of 20 Dips, Mon/Wed/Fri
* Swimming: Swim continuously for 35 min. 4-5 days/week

Weeks 3-4

* Running: 4 / 5 / 6 / 4 / 3 miles, Mo/Tu/We/Fr/Sa
* Pushups: 10 sets of 20 Pushups, Mon/Wed/Fri
* Situps: 10 sets of 25 Situps, Mon/Wed/Fri
* Pullups: 4 sets of 10 Pullups, Mon/Wed/Fri
* Dips: 10 sets of 15 Dips, Mon/Wed/Fri
* Swimming: Swim continuously for 45 min. 4-5 days/week

Week 5

* Running: 5 / 5 / 6 / 4 / 4 miles, Mo/Tu/We/Fr/Sa
* Pushups: 15 sets of 20 Pushups, Mon/Wed/Fri
* Situps: 15 sets of 25 Situps, Mon/Wed/Fri
* Pullups: 4 sets of 12 Pullups, Mon/Wed/Fri
* Dips: 15 sets of 15 Dips, Mon/Wed/Fri
* Swimming: Swim continuously for 60 min. 4-5 days/week

Week 6 and beyond

* Running: 5 / 6 / 6 / 6 / 4 miles, Mo/Tu/We/Fr/Sa
* Pushups: 20 sets of 20 Pushups, Mon/Wed/Fri
* Situps: 20 sets of 25 Situps, Mon/Wed/Fri
* Pullups: 5 sets of 12 Pullups, Mon/Wed/Fri
* Dips: 20 sets of 15 Dips, Mon/Wed/Fri
* Swimming: Swim continuously for 75 min. 4-5 days/week

That sounds like the BUD's prep workout.