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Best endurance exercises for legs |
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ppgear
Gold Member Joined: 01/02/2006 Location: Toronto, Canada Status: Offline Points: 1331 |
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Posted: 08/09/2015 at 11:49am |
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What are the best cardio exercises to build endurance for the legs, specifically the quads and calves? Those are the two muscles that tired the quickest for me.
I've heard skipping could be good for the calves.
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Arthur Lui
Revspin.net - Table Tennis Equipment Reviews Top USATT Rating: 2131 |
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jrscatman
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walk up stairs or hills - very helpful.
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Butterfly MPS
FH: Donic Acuda S1 BH: Palio CK531A OX |
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Tinykin
Platinum Member Joined: 10/30/2003 Location: England Status: Offline Points: 2336 |
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True, but not much beats cycling especially if you practice sprints and/or vigorous hillclimbs. I've never met a TT-cyclist who had any endurance issues. Edited by Tinykin - 08/09/2015 at 12:28pm |
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Blade:
Darker Speed90 Rubber Fh and Bh DHS Hurricane 3, 39/38deg Delusion is an asset |
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vvk1
Gold Member Joined: 11/14/2009 Location: UK Status: Offline Points: 1925 |
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Plain long-distance jogging.
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crackfst
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jogging is very ineffective(no real leg training it's just cardio). by far the best one i can recommend is hill or stair sprints
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Darker Speed 90 Jpen
Tenergy 64 |
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vvk1
Gold Member Joined: 11/14/2009 Location: UK Status: Offline Points: 1925 |
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you must be kidding ...
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Tinykin
Platinum Member Joined: 10/30/2003 Location: England Status: Offline Points: 2336 |
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Blade:
Darker Speed90 Rubber Fh and Bh DHS Hurricane 3, 39/38deg Delusion is an asset |
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SmackDAT
Platinum Member Joined: 01/01/2012 Location: London Status: Offline Points: 2231 |
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In addition to your point, an exercise bike with an adjustable resistance level for the average person is a much better workout than actually cycling outdoors, as you will be working your legs harder unless you are cycling at extremely high speeds outdoors, where resistance is increased.
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wturber
Premier Member Joined: 10/28/2008 Location: United States Status: Offline Points: 3899 |
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Or uphill. |
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Jay Turberville
www.jayandwanda.com Hardbat: Nittaku Resist w/ Dr. Evil or Friendship 802-40 OX |
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SmackDAT
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Like I said, average. But uphill always helps if you are referring to the point I made about speed increasing resistance. |
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wturber
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Yes. "Uphill" provides the resistance instead of speed/wind.
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Jay Turberville
www.jayandwanda.com Hardbat: Nittaku Resist w/ Dr. Evil or Friendship 802-40 OX |
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SmackDAT
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Surely the resistive forces would be higher at a higher speed, limiting the cyclist to a terminal velocity and eventually to a slowdown though? |
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benfb
Platinum Member Joined: 10/10/2008 Location: United States Status: Offline Points: 2709 |
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I'm hesitant to recommend cycling for purposes of improving table tennis, even though I very much enjoy cycling anyway. I have a couple of friends that are former professional racing cyclists and they both still have exceptionally strong legs. That is, I find that their motion for small footwork to be inefficient. That is, if you need someone to run down a ball 12 feet away, they'll both do great, but if you move the ball over 2 inches, they tend to lean rather than do the micro-footwork needed. That said, I would recommend a mix of methods: 1) Cycling that includes hills and/or interval training (this is where you change your cadence). 2) Stair climbing, or jumping rope, or even elliptical machine (assuming you have an elliptical that requires a high leg lift or uses an inclined plane such as Percor). 3) Squats with weights. |
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wturber
Premier Member Joined: 10/28/2008 Location: United States Status: Offline Points: 3899 |
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I'm riding up a 10% grade. I have an 18% grade nearby if I need it. Note that my speed on the 10% section is around 6-7mph. If I push a higher gear, I can increase the needed effort by a very large amount. Larger than I can effectively push. Dynamically, wind resistance is a bit different than hill climbing. I think you can make either work for you if you want. That's why I said "or."
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Jay Turberville
www.jayandwanda.com Hardbat: Nittaku Resist w/ Dr. Evil or Friendship 802-40 OX |
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wturber
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I agree. You don't want to do only cycling. After cycling I do a driving pitter-patter routine on my toes where you alternatively drive your right and then left foot as quickly as possible while in a semi-squat position. Coach Li calls it "tippie-tap" (as near as I can understand what he's saying.) The idea is to do this at a very high speed. I think this helps with the small steps you are talking about.
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Jay Turberville
www.jayandwanda.com Hardbat: Nittaku Resist w/ Dr. Evil or Friendship 802-40 OX |
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blahness
Premier Member Joined: 10/18/2009 Location: Melbourne Status: Offline Points: 5443 |
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Dimitrij Ovtcharov recommends the barbell squats and I think they are fantastic!!
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Baal
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table tennis multiball drills.
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Ringer84
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Heavy barbell squats literally saved my knee before it was too late and I'm not sure I'd still be playing table tennis without them. Can you provide the source where Ovtcharov says he recommends barbell squats for TT players? I'd be interested to read it.
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wturber
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That's not surprising - so long as good form is used and you don't train for maximum lift. One of the reasons I started doing hill climbs on the bike is for the out-of-the-seat climbing. That workload, is similar to doing heavy leg work such as squats. I find the hill climbs are therapeutic for my knees. Ichiro Ogimura was fond of leg work as well. "To combat a multi-time World Champion like England’s Richard Bergmann, “Ogimura knew he would have to arm himself with a devastating sponge smash that could kill a rally in one fell swoop. This required lower-body agility, so, in addition to his 10-kilometer runs in Inokashira Park, he began to frog-jump four kilometers while carrying a 40-kilogram dumbbell on his shoulders." Edited by wturber - 08/10/2015 at 4:54pm |
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Jay Turberville
www.jayandwanda.com Hardbat: Nittaku Resist w/ Dr. Evil or Friendship 802-40 OX |
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wilkinru
Silver Member Joined: 04/28/2015 Location: Las Vegas Status: Offline Points: 604 |
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I've been doing squats - since I noticed I was terrible at bending my knees.
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vanjr
Gold Member Joined: 08/19/2004 Location: Corpus Christi Status: Offline Points: 1368 |
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Running (for pure endurance) and skipping rope for the strength.
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