Weekly Thread (May 8-14, 2005)

[DinbinFanfoom]

Upper body workout today. Completed all sets/reps, only struggling a bit with the last couple of the bicep curls. Biceps have never been horribly strong. Meh. Good workout overall though.

[Serani]

I walked a lot this week. Does that count?

[DinbinFanfoom]

I walked a lot this week. Does that count?Sure! It's all good.

[Zyzzyx]

Saturday: 26 miles, 2h20m group ride. Nice and relaxed, just enjoying some great roads with about 14 other folks.

Sunday: Tough day on the bike. 72 miles, 5h20m. Took quite a few breaks, including about an hour for lunch at mile 50. Finished the ride quite strong, even though I'm definitely feeling it now. That, and I could easily have gone to bed and sleep a couple hours ago.

Monday: plan is to bikecommute again, 20 miles home.

[GD_]

72 miles on a bike? Damn and here I thought my 5 mile a day walks were good after having a heartattack on April 23rd.

Anyways, I have been considering a exercise routine to fit with my cardiac diet and walking, but for the life of me I can't find a good weekly exercise schedule. I pretty much need it spelled out on what days to do what and so forth. Oh and call me stupid but having never really having to hit the gym before in my life can someone explain the difference between "sets" and "reps"?

I gained alot of weight over the past few years and stopped smoking 2 years ago added the weight on as well. I can't find any good exercise schedules or walk-throughs on the net what with all the spam you get. Hope someone can help out.

Thanks.

[Zyzzyx]

Biggest thing is to find something that you like. That will keep you doing it. Personally, I can't stand weights, I wouldn't mind doing them, but I would have one helluva time sticking with it. Not fun to me. Now cycling, that's something that I absolutely enjoy. Its also something that I'll be able to do for a long time. One of the guys that I rode with yesterday is 78, and was damn fast too.

Give a gym a try, see if it works for you. There's also nothing wrong with the walking you're doing, good stuff there. I'm biased, but I'd recommend trying cycling (on a recumbent, ;)). Other than that, I'll let others chime in.

[kullen]

I completely agree. Its all about what you like. I started on a cardio and weight training program over a year ago and I've enjoyed every minute of it. Just a few months ago I went from 3 days a week to every day. Its not for everyone, but it gives me a rush working out and feeling healthy.

[Erudite]

Oh and call me stupid but having never really having to hit the gym before in my life can someone explain the difference between "sets" and "reps"?

A "rep", or repitition, is performing a given exercise one time. Doing one bicep curl is one rep. A "set" is a given number of reps (usually 8 or 10) done together. Thus three sets of bicep curls would be 24 or 30 reps, with a short break between each set.

[DinbinFanfoom]

72 miles on a bike? Damn and here I thought my 5 mile a day walks were good after having a heartattack on April 23rd.Geez, where do you find the time to walk 5 miles a day!?! :eek: Kudos on that though.

Anyways, I have been considering a exercise routine to fit with my cardiac diet and walking, but for the life of me I can't find a good weekly exercise schedule. I pretty much need it spelled out on what days to do what and so forth.My schedule is pretty fluid. I aim to complete my weight training sessions in about a 6 day period; that is, I work one set of muscles every 6 days. That's longer than it needs to be, but I'm getting results so it can't be bad. With upper/mid/lower workouts, that's a total of 2.5hrs/week to strength training. I try to hit the treadmill for a 2-2.5 mile run when I can, which is usually 3 times per week.
I gained alot of weight over the past few years and stopped smoking 2 years ago added the weight on as well. I can't find any good exercise schedules or walk-throughs on the net what with all the spam you get. Hope someone can help out.You're probably still better off with a bit more weight but without the smoking. Congrats on that hurdle overcome. Couldn't have been easy.

Exercising has been half about my health and half about rebuilding self-esteem (so really it's been 100% about health, when you really look at it). I'm so glad I've developed some good habits finally, though. Nothing like the rush you feel when you're finishing up an exercise session. Powerful feeling, feeling powerful.

[kullen]

Anyways, I have been considering a exercise routine to fit with my cardiac diet and walking, but for the life of me I can't find a good weekly exercise schedule. I pretty much need it spelled out on what days to do what and so forth. Oh and call me stupid but having never really having to hit the gym before in my life can someone explain the difference between "sets" and "reps"?

Just a thought, but you may want to talk to a trainer in your local gym. Most gyms not only will tailor a weekly routine for you, but also prepare a diet suited to your needs and health conditions.

And congrats on beating smoking. I still light up from time to time. Its been a battle to try to quit.

[DinbinFanfoom]

Walked/ran for 30 minutes out doors on the streets of suburbia near my parent's place tonight. Much harder than the treadmill, what with wind/uphill/downhill/cars etc. Still managed to run more than half of the time. Running is HARD. :lowmad:

[Erudite]

Running is HARD.

Running gets easier quickly. Quantity over quality, always. :lowsmile:

[DinbinFanfoom]

Running gets easier quickly. Quantity over quality, always. :lowsmile:This is reinforcing my belief that perhaps 3 times per week might not be enough. I'm thinking 30+ minutes, 5 days a week would be much better. I'd like to get the the point where I can jog for 30 minutes straight.

[Draknor]

Lost another 5 pounds the last couple weeks without trying. Probably underweight at this point. I do need to get more aerobic exercise, though. I've been walking more, but I think I'm going to go look for a stationary bike this weekend. That I know I would use - I can at least watch TV whilst pedalling.:lowsmile:

[Erudite]

This is reinforcing my belief that perhaps 3 times per week might not be enough. I'm thinking 30+ minutes, 5 days a week would be much better. I'd like to get the the point where I can jog for 30 minutes straight.

It really depends on what you want to accomplish.

When I said quantity over quality, all I meant was that the intensity of your workouts should be secondary to the length of your workouts. Longer slower runs are ultimately more beneficial (to everything except your joints :lowrazz: ) than shorter faster ones. Distance is king - it's not about how fast you go, it's about how far.

Edit - if you haven't already, and you're serious about running that frequently, buy a decent pair of running shoes. Not walking shoes, not cross-trainers. Running shoes. Expect to spend in the neighborhood of $80-100 US dollars.

[DinbinFanfoom]

I'd LIKE to get a treadmill, but they're pretty bloody expensive. Bikes are cheaper, but I dunno if they give the same benefits... do they? Maybe an elliptical?

[Erudite]

In my own (somewhat biased) opinion, treadmills are pretty limited. They're great for getting started running, and they're great for maintaining cardiovascular fitness, but beyond a certain point they just aren't that helpful for getting faster/fitter. It's easy to cover ground when it's already moving as well. :lowrazz: I run on a treadmill during the winter here in Michigan, usually mid-December to late February/early March. I loathe every minute of it, but I'm older now and hate running in the cold if I can help it.

I bike - either stationary or trail - if my knees are bothering me, but not otherwise. The seats just aren't comfortable to me. I've never used an elliptical. There is one in the fitness room here at work. It seems to be very popular.

I ran competitively when I was younger. I don't really have a desire to ever race again, but I get restless when I can't run.

[DinbinFanfoom]

I personally feel running would be more "fun" for me if I didn't have to slow to a walk every 10-15 minutes. This "middle ground" of progress is... yucky. The treadmill seems to supply a much more "even" pace too... is that why it's easier? Or maybe because the ground is a bit more dynamic... every step is a little uphill/downhill/against/with-the-wind. Treadmill definitely easier, though I tend to sweat more on it. Maybe cuz it's inside. Dunno. I'd LIKE to get my cardio in first thing in the morning (the best time, I've heard, because you're not running off of anything you just ate) but it's still cold outside and I don't realistically thing I've got the early-morning get-up-and-go to hit the road. A treadmill/bike/elliptical would work pretty well though... especially if I park it in front of the TV.

[SparrowHawk]

I do a kickboxing routine with a heavy bag at home. It takes about 25min but I don't seem to get bored with it and pounding on something after a long day is very theraputic ;) recently I have started jogging a bit because the kids want to ride bikes at the park and it is something we can do together...

Watch out for treadmills and little kids. I have had two kids get injuries on them. My older boy got his foot in the power treadmill my parents have, and my daughter got her big toe in the flywheel of a nordic track treadmill (9 stitches and alot of worry about losing the toe).

My routine has gotten very sporratic since my latest child was born (last 3 months) and I can definite see the decline already.. Why does it take so long to get into shape and no time at all to get out of it... :(

[Erudite]

I personally feel running would be more "fun" for me if I didn't have to slow to a walk every 10-15 minutes. This "middle ground" of progress is... yucky.

Slowing down is okay. There's nothing wrong with it, as long as you're seeing improvement over time. Can you now run for longer periods of time without walking than you could two weeks ago? That is what's important.

The treadmill seems to supply a much more "even" pace too... is that why it's easier? Or maybe because the ground is a bit more dynamic... every step is a little uphill/downhill/against/with-the-wind.

Both of those are reasons a treadmill is easier. Also, your stride length on a treadmill is longer, because the ground is moving underneath you. And (yes, there's more!) when you run outside you have to face air resistance, which forces you to work harder to run the same speed. Incidentally, air resistance also helps to cool you, hence...

Treadmill definitely easier, though I tend to sweat more on it. Maybe cuz it's inside.

Exactly because it's inside. There's no wind, and you're basically static on a treadmill so you're not creating any air resistance yourself. Using a fan helps a lot.

Dunno. I'd LIKE to get my cardio in first thing in the morning (the best time, I've heard, because you're not running off of anything you just ate) but it's still cold outside and I don't realistically thing I've got the early-morning get-up-and-go to hit the road. A treadmill/bike/elliptical would work pretty well though... especially if I park it in front of the TV.

I run on my lunch hour now. I have run in the mornings in the past. It doesn't seem to make much difference to me, although morning runs did tend to wipe out my appetite until about lunchtime. I'm not sure that's necessarily healthy, but skipping breakfast does help keep the weight off. ;)

[DinbinFanfoom]

Slowing down is okay. There's nothing wrong with it, as long as you're seeing improvement over time. Can you now run for longer periods of time without walking than you could two weeks ago? That is what's important.Well, yes. I am making progress. I just hate slowing down. :D

I run on my lunch hour now. I have run in the mornings in the past. It doesn't seem to make much difference to me, although morning runs did tend to wipe out my appetite until about lunchtime.I COULD do that at work (or run the stairs) but I don't wanna be sweaty all afternoon. We DO have employee showers... a lot of hassle though for a 1 hour lunchbreak... :D
I'm not sure that's necessarily healthy, but skipping breakfast does help keep the weight off. ;)Bad Erudite! No coo... err...

[kullen]

on the abs issue, i have one more tip which is to use sit ups as your means of getting the blood flowing before and during any workout. while i didn't quite make the six pack last time i was in shape (starting to try again just now) - if i had lost some small amount of fat i'd definately would have had some nice developed abs showing. situps do royally suck and i know they seem to wreak havoc on the back depending on your age, however once you burn through a week or two of doing 100+ situps a day, they get easier and easier and provided you're careful they really strengthen your back as well.

I wanted to move this into the workout thread.

That's exactly what I thought too. And while its not bad to use crunches as a warmup to get the blood flowing, if the only thing you're doing is standard crunches, you'll only work your upper abs and what ends up happening is that you'll end up overtraining that muscle group. The reason it begins to feel easier is that the muscles become used to the motion and require less work to complete a step. This means that you have to constantly increase your reps, or resistance (weight) in order to see improved results. You should feel at least some fatigue in the muscle group after a workout of that muscle group. My trainer finally set me straight on this after continued week after week of increasing my reps and weight.

I began mixing up my crunches. I still do crunches 6 times a week, but I'll do standard one day, raised leg the next, and side on the third. I always add one or two other exercises that focus on that group as well. Planks, twists, pushups, and others add variety and reduce the risk that your muscles will get trained to one motion. Believe me, I thought it was a little odd that less is more, but after two months and 4 of my 6 pack fully defined with a mid abb crease has made a beliver out of me. And I'm a guy who's only 5'10 and 197 lbs.

A few tips my trainer has instilled in me that help.

Picture the muscle you want to work. Alot of times, bad form will ruin a prefectly good workout. For instance, on a chest press. If we go up in weight and I roll my shoulders, my trainer will immediately drop the weight. At that point i'm using my biceps to compensate for my chest, and it doesn't really build either area. Imagine the motion of the exercise and how the muscle is working through it. Avoid fatigue that requires you to loose your form. If you can't complete the rep, drop the weight and do it correctly.

Breathe: I had alot of trouble with this at first, inhale at the rest point and exhale on the contraction/extension. This is very important on abb work. You can actually reach a point on the crunch where the force of your exhale will allow additional contraction on the muscles. You'll feel your abbs working in sync with your breathing. Additionally full lungs on an abb crunch in contraction can push the muscles out, and reduce the work performed.

Hold in your core: Just the act of "sucking in a gut" requires your abbs to work. When I started doing this, my trainer said "Every time you stop at a stoplight while driving, hold in your core." I did and after a while it became an afterthought. Now it just stays tight.

As far as standard crunchs go, never place your hands behind your head. Place them to the side or on your chest. Never extend past 45 degrees.

I'm still learning new stuff and I've been seeing a personal trainer for almost two years. Its all about training to get the most from a workout.

[Erudite]

I played basketball on my lunch hour yesterday, something I do a couple of times a week when weather permits. I am so sore today.

Getting old sucks. I highly discourage it.

[Asharad]

Last week I turned half my garage into a gym. I've got a universal machine and my heavy bag in there now, I'll probably add more later. The universal is great, it used to belong to my parents and is huge, I had to hire the people who originally installed it in their house to go get it, disassemble it, bring it to my place and reassemble it. It has a ton of stations, so I can do a lot of work at home I used to have to go to the gym for.

Yesterday I did chest presses, chest flytes, a dips. Then I worked the heavy bag for five two minute intervales, doing crunches in between them. Public Enemy's Fear of a Black PLanet was on the stereo.

[Biaxin]

Hey,

911 is a joke.

[Asharad]

Hey,

911 is a joke.

Indeed, my friend.

Or rather, yeaaaaaaaahhh boy!

[DinbinFanfoom]

Indeed, my friend.
Or rather, yeaaaaaaaahhh boy!
I don't get it. 911?

[Serani]

One of Public Enemy's biggest hits (if you can call it that ;) ) was "911 Is Just a Joke" (or something like that.). I'm assuming it was on the album mentioned by Ash.

[DinbinFanfoom]

One of Public Enemy's biggest hits (if you can call it that ;) ) was "911 Is Just a Joke" (or something like that.). I'm assuming it was on the album mentioned by Ash.Oh. Uhm. That's... uhm... whack?!

Yo?

(Thanks)

[Asharad]

It was a big hit. Actually, the album in question, Fear of a Black Planet, was selected by the Library of Congress as one of the 50 works to be enshrined for preservation this year.

[Serani]

I was making a poor (very poor) attempt at humor. I'm not a Public Enemy fan. Not much of a fan of that genre, in general.

[Asharad]

Yeah, actually your post just got me curious as to how well it did and I was surprised by the library of congress thing.

[Biaxin]

Hey,

While I'm not a fan, at all, of what the genre has become (directly, I'm not counting off-shoots like Hip-Hip or Electronica), the early days of Rap had some people who were thinking about the musical form they were working with and, truly, being creative.

"911 Is A Joke" was speaking directly to a situation that black communities were having to deal with at the time, which was that if you called 911 from certain parts of town, the response time and, even, the response itself would be poor, very poor. This grated on Chuck D's sense of justice.

Flav may have been in it for the bigass watches.

[DinbinFanfoom]

30 minutes of cardio last night on the treadmill. Felt very good.

Weighed in at 164.5lbs.

How's that for a un-de-railment? :lowlol:

[Sylvene]

Missed my dance class this week to attend a 40th birthday party.

Went to the outdoor market today and walked around the town center. I love walking - although for me it's more like strollling.

Going to miss dance next week due to E3, but I'll get the exercise in walking the danged convention center. *shudder*

[attriel]

Hold in your core: Just the act of "sucking in a gut" requires your abbs to work. When I started doing this, my trainer said "Every time you stop at a stoplight while driving, hold in your core." I did and after a while it became an afterthought. Now it just stays tight.


hold in your core, tighten your core, cotnract your abs ...

"suck it in". is that so hard to say??? I mean, jeez. Come on. If I knew how to just "tighten my core" by thinking about it, I'd probbably BE in a physical condition!

thanks kull!

--attriel