How much should i be running on the eliptical machine?

Question

im 13 years old and i play soccer... i play all 70 minutes and i need to be in really good shape... i was wondering how long i shud be running on the eliptical machine to help me prepare for soccer season... and also wut can i do to prevent fatigue from hurting my body towards the end of the season?

Answer 1

Running on an elliptical and running outside are two completely different things.

The mileage for the same amount of time is even different.

An elliptical provides a fabulous workout that can build endurance though. I use that on my cross training day.

Some might argue that it's not cross training for running, but it does build stamina.

To feel the same workout I feel after I've ran for about 5 miles, I spend 45 minutes on the elliptical at a rate of 810 calories per hour...  I try to get my heart rate up to the 165 -170 range and keep it there. However, I've been using it for a long time, I would suggest starting out doing it for a shorter duration, because most ellipticals won't even allow you to set it for 45 minutes, you have to do a 30 minute session and immediately reprogram for a 15 minute session, because the workout is strenuous.

There are some indoor soccer places, but I'm going to assume you play soccer outdoors which means you're going to have to contend with the elements... wind, humidity, heat, cold, etc. I would highly suggest that the bulk of your exercise (5-6 days - depending whether or not you want a day off ) with running outdoors. Divide those days up how you see fit, between working on endurance (through running for mileage) and doing speedwork - practicing sprints, etc. Then have just one day per week as a cross training day.... where you can use the elliptical or whatever else you would want to do as crosstraining.

I also suggest that you get the amount of sleep your body needs. Go to bed early enough that your body will be able to rise on its own. Your body knows when it's had enough sleep... It knows that.

If you find you're sore, take a day off, or change to a lighter activity for that day... Doing this will cut back on the fatigue.

Also drink plenty of water, I find I tire easier when I'm not drinking plenty of fluids, because running is harder.. and you do a lot of running in soccer.

Along with fluid intake, food is important. Eating the wrong foods will guarantee you to be fatigued... I avoid white bread... I don't mind wheat, but white bread, white pasta, white carbs in general wreak havoc on your body and deplete you of needed energy.

So does soda..