Need more wind.... Please review >

[Stripermaster 0]

Looking for suggestions on how to train / improve my wind so I can stay out longer at 100%. At 100% I am a weapon >> But I am getting winded after 60 seconds of up and down and have to get off.

I am 45 yrs old and have been playing in 3 leagues all winter and I thought I was in good shape??????

Skating 3 times a week is all I am doing for training.... Just streching and some light weight stuff....

I have hit a wall here and skating and stickhandling is still improving but my lungs are at a stand still........

I thought playing 3 times a week would keep my aerobic and anaerobic system in shape... I guess not...or I have lung cancer?

PLEASE ADVISE......??????????????????

[chippa13 1844]

You need to do cardio off the ice if you want to have more wind on it.

[Jarick 5]

I have a similar problem, so I'll stick around, but I remember reading that high intensity interval training can improve VO max, which is lung capacity. It's also more effective than traditional cardio in fat loss.

[number21 3]

i tried a light version of the high intensity stuff on a stationary bike. It helped quite a bit pretty quickly. Then i canceled my gym membership, so i haven't done it in a while.

[houk 0]

If you smoke stop. What I find works is to sprint for 1 min really fast and then stop. Repeat 4-5 times and over several weeks your endurance will improve

[schrempsky 0]

best way to increase your work rate is to do likesomeone mentioned, high intensity interval training. so get on a bike, bike hard on a higher resistance for 10 seconds, then bike for 30 seconds on a low resistance, and just keep repeating as long as you want.we aimed to maintain 90rpm during the high resistance phase during my exercise physiology class.do that 2 or 3 times a week, and you will be doing good. cardio endurance is the hardest to train so it will take some time.

[bbruins8 0]

60 seconds of up and down is what your shifts should be at...unless you are pinned and can't get a change. I'd say you are in good shape...that's just my opinion though...I'm 21, don't smoke, valet cars so I run constantly, like to think I'm in good shape, and I can't go much longer than 60 seconds balls out without getting really winded.

[Jarick 5]

So maybe start out 20 seconds on, 40-60 seconds off, then work up to 45-60 seconds on, 2-3 minutes off. Mimic your activity on a shift, then on the bench.

[wc19 1]

as people said do high intensity interval training. Do it in variations like on a bike, treadmill . and as those gets boring do something outside such as box sprints, wind sprints, etc with someone possible to keep you both motivated

[Stripermaster 0]

THANKS GUYS !!!!

That was helpful..... I have started to train off-ice.... It is hard to train with a BPS of 150 plus.... You need to realy do something that kicks your ass......

I am doing running and stairmaster..... Already working.....

Thanks again!

[jeffw 1]

I found that when I started doing strength training for my legs & core I got less winded. I figured that since my legs were stronger then it required less effort for me to get from point A to point B.

This isn't rooted in any kind of science or anything, just my personal observation.

[GoHawks 0]

Over the summer, I was running a lot. I hit a plateau midway through the summer, and couldn't get my 5k's any faster. I hit the pool (used to be a swimmer growin up), after a week or two in the pool (intervals, like do 5x100, 1 min rest) I noticed my running went so much smoother. I found my groove easier, and could push harder for longer. I know it's not the same as hockey, but it might help you keep your legs in the 3rd period. Plus, it's pretty low-impact exercise, so your body doesn't take much of a beating for it. I do HIIT, a few tempo runs, and swimming, and swimming seems to help out a lot when I do it regularly. just my two cents...

[Jordan 13]

do hill repeats.

1) find a large hill (long and fairly steep)

2) warm up with a 10-15 minute run...afterwards cool down the same way.

3) run up hill walk down..monitor your heart rate, don't go back up until heart rate slows down to about 100bpm

4) do this only once or twice per week as an addition to your regular training.

In the first week (do say 5 hill repeats- obviously depending upon size/steepness/length of hill). Then add one extra repeat per week. Ultimately getting up to 12-15 repeats per session. Your cardoivascular endurance and recovery rate will improve DRAMATICALLY.

[interpathway 9]

i know these videos are pretty popular but they might give you some inspiration for cardio/explosiveness (tire dragging), strength (push-up curls), and skill (wiffle balls in buckets) development, if you havent seen them already!

http://youtube.com/watch?v=k0XchAyvKD4

[starskie 0]

it seems like you're in good shape already, which most of us are playing hockey several times a week, I think the matter could be solved with proper pre-game warm-ups and your first several shifts. A nice little jog or 10-15 mins skating and stretching is a nice warm up, you always want to get your body ready for the conditions of the game.

As for the first several shifts, I'd say ease into the game, rather than going balls to the wall for the first several shifts. It'll help you get your legs under you (well it does for me). As I see, its like running a long distance race. Set the pace for yourself in the beginning and adjust it along the depending on how you feel/how much energy you have.

[Hockeydog 8]

Another good way to increase your anaerobic capacity is to work out on a slide board if you have one or access to one. It's low impact, the motion has some carryover to the hockey stride, and it is a very anaerobic workout.

[dcdot377 0]

for me it running in sand. if you live near a beach you can just run. it is good cardio and is demanding on your legs as well

[starskie 0]

for me it running in sand. if you live near a beach you can just run. it is good cardio and is demanding on your legs as well

back in high school, during winter track they made us run on these thick high jump mats (probably 2-3 feet thick) that just burned your legs. it was like running on sand but 10 times worse.

[Fire0nIce228 1]

Looking for suggestions on how to train / improve my wind so I can stay out longer at 100%. At 100% I am a weapon >> But I am getting winded after 60 seconds of up and down and have to get off.

Sounds to me like someone needs to take shorter shifts. Even NHL players go less than 60 seconds at 100%.

Youll be shocked at how much longer your wind lasts when you take shorter shifts

[docar15 1]

Doing intervals will improve your cardio and lactic acid threshold. Too much of the junk is what makes you feel like your legs are going to fall off or you are going to hurl you dinner. Rest and it washes away. Your performance, i.e. air intake that translates into oxygen in your bloodstream, also depends on your lungs, and that many of us forget.

While you can't grow your lungs bigger, there are ways to improve your lungs capacity and how they function. There are simple training tools that you can buy at running or bicycling stores. You basically blow in it with an adjustable level of resistance.

Cheap option is to blow the air baloons. This is used for altitude training, basically it works out the longs and eventually helps you get more air faster.

More air means more oxigen in your blood stream, meaning higher performance longer as you will not need as much air to perform.

I am sure you have seen vids of athletes on treadmills or stationary bikes with scuba looking things in their mouths.

Combine that with everything that has been recommended above and you should have a winning combo.

!!!Remember, if you start feeling dizzy or lightheaded, stop immediately and slow down till your heart rate goes down enough.

Also, when you are recovering on the bench between ice shifts, slow deep breaths work much better then uncotrollable fast short ones.

Sorry for the rant. I used to freedive, so, static and dynamic lung capacity is my long term obsession.

it seems like you're in good shape already, which most of us are playing hockey several times a week, I think the matter could be solved with proper pre-game warm-ups and your first several shifts. A nice little jog or 10-15 mins skating and stretching is a nice warm up, you always want to get your body ready for the conditions of the game.

As for the first several shifts, I'd say ease into the game, rather than going balls to the wall for the first several shifts. It'll help you get your legs under you (well it does for me). As I see, its like running a long distance race. Set the pace for yourself in the beginning and adjust it along the depending on how you feel/how much energy you have.

[SB39 2]

Any training methodology you might need has pretty much been covered here, save 400m sprints. Since you seem to get a fair amount of exercise, I have to think you problem lies elsewhere...

How is your diet?

Do you rest enough?

Do you lead an overly stressed life/do you mentally relax enough?

Do you have unrealistic expectations of where your cardio should be?

[gxc999 7]

A really cheap and easy method is to stick-handle on 1 foot, jumping around in a circle. Try to keep this up for 5+ minutes without losing the puck! If you can do this often, you'll be on the way to the NHL All-Star game...

[chk hrd 164]

Looking for suggestions on how to train / improve my wind so I can stay out longer at 100%. At 100% I am a weapon >> But I am getting winded after 60 seconds of up and down and have to get off.

I am 45 yrs old and have been playing in 3 leagues all winter and I thought I was in good shape??????

Skating 3 times a week is all I am doing for training.... Just streching and some light weight stuff....

I have hit a wall here and skating and stickhandling is still improving but my lungs are at a stand still........

I thought playing 3 times a week would keep my aerobic and anaerobic system in shape... I guess not...or I have lung cancer?

PLEASE ADVISE......??????????????????

Since no body has touched on this point I will because I suffer from the same thing...YOU'RE GETTING OLD!!! My lungs, legs and pretty much body in general are nothing like they were 5 - 10 years ago. It's just part of getting older. Now is the point where you need to play more with your mind than with your body. Learn to be in the right spots at the right time and you will skate alot less. You will eventually have to accept that you are not going to beat a 22 year old stud in a race to the puck so you need to think about how to play it when he does get it.