Ultimate Workouts

Dean Karnazes – Ultimate Endurance and Ultramarathon Man

by Eartha

If you subscribe to any fitness magazines such as Runner's World or read up on fitness news at all, then you have probably heard of the ultramarathon man, Dean Karnazes. Dean Karnazes is well known for his endurance to run for hundreds of miles. For example, here are a few of his accomplishments:

  • Ran 350 miles without sleep (took over 3 days)
  • Ran 135 mile marathon across Death Valley
  • Has ran several 100-mile endurance runs

Those are just some of the things Dean has accomplished besides other achievements in mountain biking and swimming, not to mention his 50 marathons in 50 consecutive days, in 50 states. He will be participating in the Badwater Ultramarathon (135 miles in 130 degrees) on July 14 - 15.

I thought running 3 miles on a treadmill was torture but there are people out there like Dean Karnazes that push their bodies to the ultimate limits in endurance races such as The Badwater Ultramarathon. So how do you build up your endurance for long distance running? Very slowly.

First off, you either enjoy running or your don't. I love running and some days I am pumped to do it and some days I just want to skip it all together. The times I make myself go, I always end up being thankful I did because I feel better in the end. If you're new to running don't try to run for a long period of time right from the start. I am no expert but I know for myself, when I got back into running, I had to start off slow.

You may need to start off with walking, then a brisk walk, a jog, and eventually running - all of this over a period of time. I used to run 3 miles a day then I stopped. I had to start all over again by working my way back up to 1 mile, then two, etc. Building up endurance in exercise is simply pushing yourself to do a little more each time. It doesn't have to be massive, even 30 seconds longer than usual helps.

If you want an idea of how Dean preps for an ultramarathon here is a quick snapshot of what he does:

  • Runs 30 miles in the mornings (starts at 4 am) before kids go to school
  • Runs 100 miles on weekends
  • Strength training in the gym or 4-sets of 50 push-ups

I have no desire of pushing my body to the extreme so I'll stick to my goal of 3 miles per day. I would eventually like to run 5 miles per day but it will take me awhile to build up to that.

You can learn more about Dean Karnazes on his site at UltraMarathonMan.com.

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Ultimate Workout: Navy SEAL Workout Routine

by Eartha

I can't think of the phrase "ultimate workout" without immediately thinking about the way Navy SEALs train. They are hard core and even trying to attempt their workout requires that you are already in good shape. Needless to say, their workout is advanced and not something a beginner should attempt without the proper guidance and clearance from their doctor.

What a Typical Navy SEAL Workout Consists of:

  • Running (a lot of it!)
  • Push-ups, Pull-ups, Sit-ups, Dips (plenty of repetitions)
  • Swimming
  • Stretching

Looking at the list above, you may think, that doesn't seem so bad. Just take a look at the following schedule posted on the NavySeals.com web site. You can see from the routines why they are in such excellent physical condition. Most of the exercises require only the use of their own body weight as resistance which is great for strength conditioning. You can take a glimpse of the video below to see just how intense their workouts are.

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Ultimate Fighting Workout

by Eartha

When you think of the ultimate workout, you can't help but think of the way ultimate fighters train. Ultimate fighting is a type of fighting which incorporates mixed martial arts, wrestling, boxing, kickboxing, and whatever else you can bring to the table!

If you ever watch a match, it is very intense and requires amazing strength and stamina from the fighters. A winner is declared after one fighter is either knocked out or "taps out" of the fight. Tapping out means that one fighter is usually in a compromised position such as a choke hold and taps their opponent or the mat to signal that they can no longer fight.

cl.jpgSo how does an ultimate fighter train?
There is no definite answer because each fighter trains differently. Ultimate fighter Chuck Liddell works out with items such as sledgehammers, wheelbarrows, and wooden beams. Frank Shamrock has a program made up of calisthenics, weight training, cardio, wrestling, and plyometrics. One thing I have noticed from what I have researched is that many ultimate fighting programs revolve around a typical boxer's training program. Exercises such as running, jumping rope, sit-ups, push-ups, and footwork are typically in most workouts. This is of no surprise since boxing is a main part of an ultimate fighting match.

How Can You Train Like An Ultimate Fighter?
Your best bet is to locate a gym in your area that specializes in it. Now a days, these types of gyms are sprouting up more often than not. Another alternative are gyms that train in kickboxing or boxing. Finally, you can always take up some form of martial arts. Personally, I would probably start off with training like a boxer. I like more of the cardio stuff like running and jumping rope.

Training in any of these areas are sure to get you in shape while teaching you discipline and self-defense all at the same time. As with any training, getting the ok from your doctor is always a good idea, particularly for such advanced training as these programs provide.

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