How many of you out there wish you could exercise but just can't find the willpower to do it? Well you're in luck!
This thread will become your support system!
::Cut to testamonial::
When I started on the Hatrack Exercise Thread I wanted to be able to run a 10K. I got out there on my first day and found I could barely run two blocks before I collapsed, heaving, to the ground! Now, a month later, I'm running a mile every day, and slowly working my way up to that 10K! I'm even lifting weights, and have been slowly building up to higher and higher weights!
::Cut to Informercial voice again::
I'll bet you're wondering: What are the hidden fees and costs? And that's the beauty of it, there are no costs! Simply post to this thread and receive unlimited amounts of support and congratulations from fellow Hatrackers as you progress towards your exercise goal!
Don't delay! Post now before this offer expires!
Posted by Lyrhawn (Member # 7039) on :
Seriously though!
Everyone looking to meet a goal, or just get out there and get the blood pumping. Post here what you want to get done, and your progress with it. Hatrack is a support system for many other things, why not physical fitness?
Personally, like I said before, my goal really is to run a 10K by next fall (There's a local run, the Oak Apple Day Run). 10K is 6.6 miles. Currently I can run one whole mile, and then walk/jog another mile. But when I started a month ago, I couldn't barely run two blocks without collapsing, so, progress! My goal is also by Spring to be able to curl 120lbs. Currently I'm at 75.
I'm going from out of shape and weak to fit and ripped, who is with me! People of Hatrack unite for physical fitness!
Posted by Avadaru (Member # 3026) on :
I'd love to post in this thread, but I'll feel so ashamed after accomplishing few (none) of the goals I've set. I frequently set such exercise goals for myself, and am distracted by much more interesting things like...reading online forums. If I didn't have a dog to walk or classes to attend, I'd probably never go outside.
But hey, what the heck. I would simply like to lose 10 pounds, and get in shape to the point that I'm not out of breath after jogging for a few minutes. Unfortunately, the temperature rarely drops below the 90's here, so my goal might have to wait at least a couple of months. Posted by Lyrhawn (Member # 7039) on :
Join a gym? Get a stationary bike? or just turn your regular bike into a stationary bike. Don't let the weather stop you! Pretty soon the temperature won't rise ABOVE 40 where I am, and I hope to be out running.
Posted by bunbun (Member # 6814) on :
I will commit to running a 5K for Thanksgiving--a Turkey trot or something. My training schedule will be a minimum of 2 strength work outs per week and 3-4 runs a week. I would like the time on the 5K to be at 28-30 minutes.
Lyrhawn, how do you work on running for longer periods? I used to run about 4 miles a day but these days I get bored after 20 minutes or so. How do you work on speed? Right now I am at about a 10 minute mile.
Posted by Javert (Member # 3076) on :
I don't like to run (always prefer the exercise bike to the treadmill), but I walk. I will commit to walking 4 miles a day...pretty much because I have to in order to get to school. Posted by Hmm216 (Member # 8403) on :
Bunbun,
To speed up your mile and work on running long distance you must keep up with your training/exercise program. The most important thing is getting your heart in shape. Once your able to bring your heart rate up to about 75-80% of your max and then bring it back down within 1-2 minutes, your right where you want to be. If you are able to do that then you should be able to speed up your mile.
Long distance running is just about endurance and will. If you keep a steady pace throughout the whole jog and dont stop after 20 minutes b/c of boredom you could keep going. It is mostly your head telling you "your tired and you cant do it", your body can do more than your head can. When you get to the point where you want to stop think about how great you will feel if you could just make it the rest of the mile or another ten minutes. It is all in your head, you have to push yourself.
I used to be the worst at running. I would run ten minutes or 1 mile and be exhausted. My mile run varied from 10-13 minutes and there was no way I was ever going to run more than a mile. Now after working out and changing my mindset, I run just under and 8 min mile and I can run for 6 miles without giving up. I have never tried longer than 6 miles because of time, but when I finnish I am not nearly as winded as I used to be after 1 mile!
Posted by mackillian (Member # 586) on :
How do you keep from being bored while you run?
Posted by El JT de Spang (Member # 7742) on :
Music is how I do it.
Also, if you find the right pace, where you're not too winded and not too slow you can kind of zone out.
The other trick I play on myself is, when I get ready to quit I start "the next" game.
"I'll stop at the next telephone pole/stop sign/big tree"
It needs to be something big and fairly close that you can focus on. Then, of course, once you reach it, tell yourself "I'll stop at the next one".
This is a motivational tool that I learned from a Navy SEALs training manual.
Posted by mackillian (Member # 586) on :
The time I'm least bored during a run is right when I hit cruise mode. The first half mile alwas seems difficult, then I seem to settle in and everything seems perfectly fine.
But I get so terribly bored.
Posted by ElJay (Member # 6358) on :
Um. KrabbyPatty and dkw and I have taken to each going for a walk or run in our respective neighborhoods every morning while on a three-way call on our cellphones, using headsets. Since we have unlimited calling between phones, it's free.
It keeps you from being bored, it's motivating, and it keeps you accountable. We all need windscreens for our mikes, though, because sometimes it gets loud. Plus, since we're all at different fitness levels, we can each go at our own speed. And there's some element of added safety, since we know the other one is out and would be able to hear if anything happened. We keep each other roughtly apprised of our whereabouts. It's not ideal, but it's better than me being out for a walk without anyone knowing where I am.
Anyway, we've been doing it for a couple of weeks now, and it seems to be going pretty well. Sundays Dana, of course, isn't available, and Mom & Dad have been coming over with their bikes and we've been going for a ride instead.
Added: I play the Next game, too. It really helps. When I'm running by myself, I usually repeat a mantra of sorts internally, too. What it is varies, but it's usually a line of a song butchered to fit my current circumstances.
Posted by Lyrhawn (Member # 7039) on :
That's pretty clever ElJay.
To keep from being bored I either listen to music or jog with a friend if one is available. I don't always have the energy to talk to her, for the first half mile I'm trying to get into the "zone" and then I'm good.
As for increasing distance, it really is a mind game once you hit a certain fitness level. I start out each run with a goal. Like, "today I will run a quarter mile more than I did last time" and I don't let myself quit. It could be that I can run another half mile, but I don't try and force myself to do too much. So I make steady progress.
Posted by romanylass (Member # 6306) on :
I have no real goals except to lose 30 pounds. I have barely been exercising, which I need to do. One of my goals needs to get an exercise DVD for rainy weather, as our VCR is shot.
Posted by kojabu (Member # 8042) on :
I just kind of want to be toned instead of being the weakling that I am. I walk up a hill every day to class so that's kept my legs relatively fit (my calves are huge), but my arms are very weak.
The one thing I'd love to be able to do is do a long distance bike ride, but I'm definately not in shape.
Posted by Book (Member # 5500) on :
I've had knee problems - I've been biking 10 miles a weekday for a month or so and my legs feel great. I'm going to start running again next week.
Ah, for the old days. Back in high school I was one of the few kids on the wrestling team who could run a mile under five minutes. Of course, I usually dry heaved for a while afterwards. And by no means did it make me a better wrestler. Now I've gotten soft and slow and it's terribly degrading.
Posted by Uprooted (Member # 8353) on :
My goal is simple -- to exercise 5x/week. (exercise being either a Curves workout or a minimum 45-minute walk.)
Posted by Lyrhawn (Member # 7039) on :
If anyone's goal is to exercise to lose weight, you should keep in mind that the first 20 minutes of most cardiovascular workouts your body is merely burning the sugars and carbohydrates you have consumed. Those are the easy to burn, first response energy source for your body. After 20 minutes your body starts to burn stored fat.
So, while a 20 minute workout will make you healthier all around, and is especially good for your heart, you might want to push it a little harder if your goal is weight loss.
Posted by Raia (Member # 4700) on :
I'm still trying to get myself to the campus gym. *sigh* I have no motivation. It's awful.
Posted by Lyrhawn (Member # 7039) on :
That's what we are here for! Didn't you read the informercial post? We are your motivation! Post your goals and we will guilt you into them!
Posted by rivka (Member # 4859) on :
My first goal is to get some sort of home-exercise thingamajig. Stationary bike? Glider? Stair-stepper? Treadmill? I don't know.
Something that I can put away (easily) every time in a relatively small space would be good. Not more than $200, and less would be nice. Something that I can do while watching TV or a movie so I don't get bored. Hey, I'd love it to be something that I can do while online, but I'm trying to be realistic.
Any suggestions? Is it ok to have this in this thread, or would it be better to start another?
Posted by romanylass (Member # 6306) on :
rivka, just keep your eye on freecycle, those things go all the time.
Posted by Raia (Member # 4700) on :
I did read it, yes... ok, I guess my first goal is to actually make it to the gym on a regular basis.
Posted by Corwin (Member # 5705) on :
Hmm, actually I *am* thinking of getting back into exercising more regularly, and perhaps start running a little. I'll make a "plan" and post it in here. Thanks, Lyrhawn, for starting the thread! Posted by bunbun (Member # 6814) on :
Hmm--Thanks very much. I guess a good starter work out would be geared at maintaining a certain pace for a given period of time? IE, I want to run 3 miles, and I want my heart rate to be XX during this 30 minutes?
Posted by Hmm216 (Member # 8403) on :
It is always better to pace yourself if you want to run long distance. If you start your run at fast pace you will wear yourself out faster, but if you keep a steady pace you can keep going. Usually the hardest part is the first 5-10 minutes once you pass that you get a second wind. After a while it will feel great to run, I get what is known as the "Runners high."
You want to get your heart rate up durring you workout and once you have finnished you want to be able to bring it back down within 1-2 minutes. Once you can do that your in good shape.
If you goal is to burn calories and fat it is good to bring your heart rate up and down throughout your whole work out. For example, start your work out at a low resistance and slowly bring it up ever 2 minutes or so once you have reached the highest your body can take bring it back down and repeat.
Posted by bunbun (Member # 6814) on :
quote:finnished you want to be able to bring it back down within 1-2 minutes
I've heard this before but I don't think I know what it means. I assume it means your heart rate goes down to normal within that period; and that is the way that you tell that you've improved your heart's ability to perform at higher rates?
Maybe I should spend some time on an elliptical and do one of those pre-set programs.
Posted by Hmm216 (Member # 8403) on :
Depending on your level of fitness you want to work from 60 to 85% of your max. Once you finnish that workout you want to cool down and after 1-2 minutes you should be able to bring it down to 20% of your max.
Posted by Hmm216 (Member # 8403) on :
Sorry I think the website above is wrong, try this one...
quote:Originally posted by Theaca: I usually recommend something kind of elliptical machine, like the nordic track or the gazelle, for home use. The gazelle is shown here. At the bottom.
Thanks, Theca. Can you tell me why you recommend that sort of machine over other options?
[ August 28, 2005, 08:16 PM: Message edited by: rivka ]
Posted by bunbun (Member # 6814) on :
Thanks for all of your help, H!
Posted by El JT de Spang (Member # 7742) on :
Rivka! You stretched the forum!
Posted by rivka (Member # 4859) on :
Err, I did? Not on my screen! I'll edit the post you must mean anyway - sorry!
Posted by Goody Scrivener (Member # 6742) on :
Actually, on my screen it's Theaca with the Gazelle link that stretched the thread
Posted by twinky (Member # 693) on :
I need to define an exercise goal now that the tennis season is over (by which I mean the two leagues I played in are finished for the year). I think step one will be to find out what I need to do to get my company fitness subsidy, and then step two will be to get that subsidy and apply it toward the cost of a membership at the local Y (the subsidy and the membership are roughly the same dollar value, which is nice).
The Y presents a number of options I'm interested in: tennis, badminton, swimming, karate, and trainers.
Posted by kojabu (Member # 8042) on :
Ok, so here's my goal: Go swimming at least once a week, as long as my swimming buddy doesn't back out on me at first. I want to take scuba diving next semester so I want to be able to swim for longer than, I dunno, a minute.
Posted by Jonathan Howard (Member # 6934) on :
Here in Jerusalem it's swimming in a pool packed with 7 year-olds who tend to make the pool a cool shade but warm substance of gren.
*Buys more chips and beer for the next Cricket Test match (that will last 30 hours, hopefully).*
Posted by katharina (Member # 827) on :
I have been exercising this summer. I get past the boredom by mentally composing (1) live journal entries, (2) e-mails, and (3) angry letters to the editors of Atlantic Monthly. The only ones that do actually get written down are the e-mails, sometimes.
I'd like to run, just to change things up, and I've been shoe-shopping in order to do it. I did a little bit, and my cheap trainers which were fine for the stairstepper gave me blisters everywhere when I tried to run. As soon as I can find a pair of shoes that fit me, I want to try. My knees are only so-so, so I'm a little worried about them.
On the other hand, nothing burns calories like running on an incline. It burns them fast enough that doing any other cardio - since because of this summer my endurance is great - feels like I'm wasting time.
Posted by romanylass (Member # 6306) on :
This morning I did a 1o- minute ab video before we did our reading and headed out. My goal is to do that 3 days a week, at least.
Posted by Lyrhawn (Member # 7039) on :
Progress report from me!
I went jogging today and instead of jogging a mile then walking most of the second mile, I jogged a mile plus another block, then jogged another half mile after a short walk. I plan to be able to jog the full 2 miles, plus walking an extra 1/2 mile by the end of next week. Hopefully by mid October I'll be at the 5K mark, which is halfway to my goal of running a 10K.
Also, today I started curling 80lbs, 40lbs away from my goal of 120.
Quick question to any fitness crazies out there. Anyone have experience with protein powders or shakes, any of that stuff? Anyone in the medical profession out there with knowledge? Come forth now and be heard, please. Posted by ElJay (Member # 6358) on :
Okay, I did a really intense weight-lifting and diet thing two years ago, that included a strict diet and protien powders. I was eating three small food meals a day with two or three shakes in between them. I believe that with the intense workouts I was doing (An hour of weights 6 days a week plus cardio 5 or 6 days a week) with the intention of building muscle that getting the extra protein helped.
That said, they taste awful. Some are better than others, and if you're going to try them, I'll go check and find the name of the one I found most tolerable. And if you add a little almond extract, that really helps. But seriously, I think it's only worth it if you're trying to get to a very low percentage of body fat and are lifting a lot, so you're not taking in enough protein in your diet. For just casual running and lifting, they're not necessary.
Posted by bunbun (Member # 6814) on :
ElJay: I've always been taught that you have to rest a day after a weight work out. I'm assuming you alternated the areas you were concentrating on if you worked out 6 times a week, right?
In other news, I did my long run yesterday and I was pleased that I did not get bored and turn back after twenty minutes. This morning I am headed to the gym to use the weight machines.
Posted by twinky (Member # 693) on :
Yesterday I started small, with pushups and crunches. Maybe I'll start doing a bit in the morning, too. Then I'll be ready when I join the Y. Posted by ElJay (Member # 6358) on :
bunbun, yeah, it was three different workouts:
Day 1: biceps, back, forearms, abs Day 2: pecs, triceps, shoulders Day 3: entire lower body
Although twice a week isn't really enough for abs, and since you don't use weight with them you can do them on consecutive days so there was usually a few extra abs workouts thrown in there.
What happened was I agreed to work with a personal trainer and follow a really strict schedule and diet, and got reduced rate training in exchange for letting him use my before and after pics in his advertising. It was fun, but not sustainable. . . I lost 36 pounds in 12 weeks, but was dying for ice cream by the time it was over, and didn't keep it up. But for awhile I was totally cut, and really skinny.
I've put at least half of the weight back on, and while I'm not unhappy with my body I wouldn't mind losing about 10 pounds and starting lifting again, so I could have those pretty arms back. That's why I've started walking and running in the mornings, after that becomes habit I'll start adding the weights back in. I'll probably just do the two upper body workouts, though, twice a week, and let the running take care of the lower body. Four days a week is enough. And while I will happily eat reasonable meals with occasional splurges, I won't be restricting my diet enough to plunge my body fat level again. For those three months I did not have any alcohol, no ice cream, no cheese. I think I spluged once and ate some bacon. Other than that it was egg whites, spinich salads, chicken breasts, fresh veggies, and protien shakes. Nothing else to drink but water.
I could do it for three months, with a definite goal in mind, but I have less than no desire to live that way. Posted by Raia (Member # 4700) on :
Ok, I still haven't gone to the gym.
Posted by katharina (Member # 827) on :
I have a question - what the word on working out when you're about to get sick? I have been really busy and haven't slept much for the past several days, and I think I'm getting sick. I feel sort of achy all over, and my hair hurts.
I skipped excercizing this morning, and while I'm feeling guilty about it, I wonder if maybe that wasn't a good idea.
Does anyone know?
Posted by El JT de Spang (Member # 7742) on :
That's definitely a good idea.
If you feel you're getting sick, slow down, sleep more, and get lots of fluids. Old news, I know, but it works.
Posted by El JT de Spang (Member # 7742) on :
Protein shakes are unnecessary for most people, especially those trying to lose weight. I used them when I played football and was trying to add lean muscle mass, but when I quit and wanted to lose weight, I avoided them like the plague.
You can get plenty of protein in a healthy diet.
Posted by Lyrhawn (Member # 7039) on :
I'm trying to add muscle and lose body fat, not lower my actual weight. I work out 4 or 5 times a week and jog 5 or 6 times, depends on how busy I am.
I do eat a lot of chicken though. I bought a whey protein powder that you mix with water (that actually doesn't taste all that bad, if you put it in warm water it's almost like hot chocolate).
Think I should be using the protein?
Posted by ElJay (Member # 6358) on :
Check the nutritional information and see how many calories are in it, and how much fat. Then figure out how many other calories you are consuming and how many you are burning. Even if you are building muscle, you will probably need to cut calories to lose the fat. So if you add this on top of your normal meals, it's added calories and you're not going to lose weight. If you're working out hard enough that you're hungry all the time it might not hurt to add a shake or a half a shake even as a "snack," preferrably right after your workout. But at that schedule, if you're eating meat at least once a day you probably don't need the protein, and it's just more calories. Some of them are pretty high fat, too.
Posted by Lyrhawn (Member # 7039) on :
130 calories, 2.5 grams of fat, per shake.
I have a hard time keeping track of my calories, and have no idea how many I burn per work out. I understand the basic principle, burn more than you eat and you lose fat. But I eat different things every day, and usually have no idea what is in them. Also, how do I figure out how many calories I've burned after a jog?
(Now you all see the REAL reason I started this thread, free work out advice )
Posted by ElJay (Member # 6358) on :
A quick and dirty calculation for when you walk or run is 1 mile = 100 calories. It's pretty much the same regardless if you walk or run it, the difference is if you run you get more miles, and hence more calories, in the same amount of time.
You need to burn 3500 extra calories to lose a pound, incidentally.
Now, as you add muscle you'll burn more calories all the time because muscle uses more energy just sitting around than fat does, plus a good workout will keep you burning calories at a higher rate for a little while afterwards. But those effects are both pretty minor, especially for people just starting out.
Anyway, since you're currently walking/jogging about 2 miles a pop, I really would say you shouldn't add any more calories in the form of protein shakes. Kinda just negates the weight-loss effects of your workout. You still get teh cardio and muscular benefits, of course. Posted by Lyrhawn (Member # 7039) on :
So, cut out the shakes, work on running longer distances to burn more calories, and try to cut more calories from my diet, but while still eating meats to keep my protein intake up?
And seriously, only 100 calories? After I finish a mile, I feel like I've earned a LOT more than just 100 calories having been burned.
Edit to add: I've been pretty much the same weight for the last couple years, and I wasn't really exercising at all during those years. Shouldn't ANY exercise upset the balance and cause me to lose weight?
[ August 30, 2005, 04:26 PM: Message edited by: Lyrhawn ]
Posted by bunbun (Member # 6814) on :
Nutritionists are also a big help--they can make things really easy for you. I favor losing weight over a long period of time, so it's easier to keep it off. I lost about 30 pounds over about 2 years. The first year, I just ran 25-30 miles a week. The second year, I actually started watching what I was eating, and I ran about 8-12 miles a week. My food was starting to get very drastic--not lean chicken and egg white drastic, but not good either. So I saw a nutritionist who suggested I eat a little more, and I'm up about 8 pounds. I feel much better, and I am gradually able to work out more often.
There are a bunch of estimates floating around out there for estimating the amount of calories you burn while you run/jog, depending on your pace.
Geez, Eljay, that's a heck of a workout routine; I will just bet you were cut. I should hope so. Yikes.
Posted by ElJay (Member # 6358) on :
Lyrhawn, yeah, realizing that I have no credentials at all, your first paragraph sounds good to me.
And if you truly don't change your eating habits, any exercise should upset the balance and cause yuo to lose weight. But like you said, after a mile you feel like you've "earned" extra calories, and probably a lot more than you've actually burned. It's really easy to start adding food without noticing it and not lose anything. 'Cause you will feel hungry, because your body doesn't want to lose fat. It wants to stay the same.
bunbun, I looked pretty good, but I would have had to go down another 5 - 10 pounds to be really cut. You could just start to see my abs, but I didn't have a six-pack yet. My arms and back looked great, but there was still some extra padding on my hips and legs, I'm a classic pear shape, that's where I carry my weight. But yeah, that's being picky. If I'd've kept it up for another month or two, I probably would have added a bit more muscle and lost the last of the fat that I could and still be healthy.
Posted by Raia (Member # 4700) on :
ElJay, thanks for all the information in your first post on this page. I found that really helpful.
Posted by ElJay (Member # 6358) on :
You're welcome. Again, let me say that this is all information I've picked up over years of running, not running, reading exercise magazines, doing research, etc. It might not be current, and my memory might be faulty. But it at least gives you someplace to start from.
Posted by Raia (Member # 4700) on :
Indeed. Posted by twinky (Member # 693) on :
One of the many things that infuriates me about food and exercise is that when you are speaking of calories in the context of food and exercise you actually mean kilocalories. One "food/exercise calorie" == 1,000 real calories == 4,187 Joules.
Bah.
[Edited to fix my numbers.]
Posted by ElJay (Member # 6358) on :
*blink* I thought "kilo" = 1000, not 100?
Posted by twinky (Member # 693) on :
Oops. And now I can't remember which it is (100 or 1,000 real calories to a fake calorie).
Posted by twinky (Member # 693) on :
It's 1,000. I'll edit my post to append the additional zero.
Posted by ElJay (Member # 6358) on :
*grin* I was so hoping it was 100 so I could point out the inconsistancy. Posted by Lyrhawn (Member # 7039) on :
I didn't understand a word of that.
Is there a version for stupid people?
Posted by kojabu (Member # 8042) on :
I tried to go swimming, but the pool's night hours don't start until next week. I was all psyched too.
Posted by Lyrhawn (Member # 7039) on :
Also, how accurate is the Basal Metabolic Rate scale thing? Sadly, I went to the Biggest Loser page on the NBC website, and in addition to the BMI thing, which I don't find to be a very accurate portrayal of healthiness, there was a BMR calculator.
The BMR calculator supposedly tells you how many calories you burn while resting. In other words how many calories you would burn if you just sat in bed all day. Mine came back as appx. 1700 calories per day.
Posted by ambyr (Member # 7616) on :
Anyone willing to suggest some stretches for before and after jogging? I've been cramping up really badly, so clearly I'm doing something wrong.
Posted by Lyrhawn (Member # 7039) on :
I do the same set. I walk for a little bit just to slightly warm them up. I'm told you're never supposed to stretch a cold muscle. I don't know the names of the stretches, but I can describe them.
Stand on one leg and pull your other leg up behind you, that should stretch out your thigh muscles.
Okay, describing these is harder than I thought, I'll let someone else do it. But make sure you hold your stretches for at least a 15 count, or you aren't doing much good.
Posted by Hmm216 (Member # 8403) on :
Very hard to find the words to exlpain stretches but I will try:
Hamstring:
Touching your toes is always a good stretch
Sitting on the floor with one leg extended out. Bring the other knee to your chest and that food to the outside of the stretched out leg. Rotate your upper body to the outside of the bent leg. (also stretches your torso)
There is another really good one but it is really difficult to explain without showing you.
Calves: (Standing up)Find your nearest wall and place your toes on the wall with your heel on the floor. Press your body foward.
Also standing up cross one foot over the other and touch your toes, repeat for opposite leg.
Quads- What Lyrhawn said above is a great one.
Make sure your also stretch your Upperbody as well. Roll your shoulders and neck, stretch your torso, stretch your arms. You dont want any parts of your body to be tensed up after you work out. There are many other stretches that are just too hard to explain.
Stretching is the most important thing you do when your work out. Make sure your do it before and after for at least 15 minutes each time. Hold your stretches for 30-60 seconds each.
It is also very important that you dont just suddenly stop after your cardio work out. You need to cool down, walk for 5 minutes at a steady slow pace. If your just collapse after your jog all of your muscles will cramp up.
Cool down and stretching are very important dont leave them out of your workout!!
Posted by rivka (Member # 4859) on :
quote:Originally posted by Lyrhawn: I didn't understand a word of that.
Is there a version for stupid people?
*laugh* Dunno 'bout that, but here's what I tell my chemistry students: "The 'calories' in all the food you eat are not really calories! *pause* No, they'rekilocalories, 1000 TIMES the size of a calorie!"
(There's usually a buzz at the notion that they've been somehow consuming 1000 times what they thought they were.)
"But that's ok, because the 'calories' you burn every minute just sitting here in class are also kilocalories." (More buzzing, and then I move on to defining what a calorie is in classical terms.)
Does that help?
Posted by Lyrhawn (Member # 7039) on :
So the amount is the same, pound for pound, we've just been calling it by the wrong name?
Posted by Lyrhawn (Member # 7039) on :
Progress Report from me.
Today I came within a block of jogging 2 miles straight, which is my short term goal. My next short term goal is 2 and 1/2 miles. My long term goal is still 10K (6.6 miles).
Posted by rivka (Member # 4859) on :
quote:Originally posted by Lyrhawn: So the amount is the same, pound for pound, we've just been calling it by the wrong name?
Pretty much. Except . . . well, a Calorie is the same thing as a kilocalorie. So if we just consistently capitalized Calorie, it would also be correct.
Posted by Lyrhawn (Member # 7039) on :
Is this one of those metric system things again?
Posted by rivka (Member # 4859) on :
Sort of.
Posted by bunbun (Member # 6814) on :
Last week, I did two strength workouts and ran three times, each 30-40 minutes.
So far this week, I've done two strength workouts and 1 long run. I'd like to do one more long run today (a little over 3 miles, I think) and a short run at the track either Saturday or Sunday morning.(about 20 minutes.)
Posted by El JT de Spang (Member # 7742) on :
quote:So, cut out the shakes, work on running longer distances to burn more calories, and try to cut more calories from my diet, but while still eating meats to keep my protein intake up?
And seriously, only 100 calories? After I finish a mile, I feel like I've earned a LOT more than just 100 calories having been burned.
Edit to add: I've been pretty much the same weight for the last couple years, and I wasn't really exercising at all during those years. Shouldn't ANY exercise upset the balance and cause me to lose weight?
The 100 calories per mile isn't strictly true. I mean, for ElJay it probably is, because she's a girl. For me, I burn about 170 cal/mil, because I weigh 200 lbs.
It's directly proprotional to your bodyweight. One of my good friends is 6'6", 310, and he burns around 225 cal/mi. (don't ask how I know this, I figured it all out years ago).
One thing ElJay mentioned that I think is worth mentioning again is that your burn the exact same amount of calories from walking a mile, slowly, as you do sprinting it. So when I jog, distance, not time, is the most important thing. I might go 4 miles, but only jog 2 of them.
If you've been working out but your weight hasn't changed that doesn't mean you're not losing weight. Chances are you're losing fat while adding lean muscle mass, so your bodyweight stays the same. I was handcuffed to the scale while I lost all my football weight. Once I got down to 200, I weigh myself maybe once a year. I judge my fitness solely by how my body looks. I'm still 30 pounds away from my high school weight, but I have a totally different build now, so I don't even think about it.
That's something I especially recommend for the women in this thread. Forget about the scale, it's not a good measure of fitness or skinniness. Judge yourself by how you look in the mirror, or your favorite pair of jeans.
Posted by rivka (Member # 4859) on :
Go bunbun! Posted by Lyrhawn (Member # 7039) on :
Is there a way to figure out how much you burn per mile? One of those easy to use calculations? I'm 5'8, Male, and weigh 150lbs, any idea offhand what I burn per mile?
Posted by katharina (Member # 827) on :
Do you have access to a treadmill? I like treadmills and gyms precisely because they do all the calculating for me. Also, you can adjust the incline. You'll burn five times as many calories on a 15.0 incline than you will when walking/running on the level.
Posted by Book (Member # 5500) on :
Whooeeee. Today I lifted, ran a mile and a half, and then biked ten. My legs are currently in a full mutiny.
Also, Lyrhawn, I believe they have calorie counters for that online. Just google calorie calculator or something, that should work.
You'll need to know the rate you're going at, though.
Also (so many also's), I believe that's true about the calories, JT, but if you go at a higher rate it's much better for your heart. Of course, that's probably obvious, and I probably didn't need to say anything.
I wish this was the good ol' days. Also, I'm sick, so that makes it that much harder.
Doctor gave me these stupid oral steroids, but they never do anything... I need freakin' antibiotics, I don't care about the superflu. Last time I spent about a week on these decongestants befor the doctor realized I had a severe case of pnemonia. Then she gave me a course of antibiotics and the solid pound of phlegm was gone in about four days. > Posted by El JT de Spang (Member # 7742) on :
The rate you run at absolutely makes a difference for your cardiovascular fitness, but if you're just trying to lose weight (which is the only reason I'll jog; I play basketball for fun) all you need to do is burn the calories.
Lyr, I would guesstimate you burn about 120-130 cal/mi.
My preferred method of getting in shape is to cut back on portion control and fast food, and to ramp up my cardio. That's strictly for weight loss. I'm young, so I generally mix in some weight lifting 2-3 times a week whenever I can swing it.
ps - I don't trust the calorie counter on most cardio machines, because a lot of them don't take bodyweight into account. Any one that does is probably alright.
Posted by mackillian (Member # 586) on :
ambyr, the cramping might be from dehydration as well, not just under-stretching.
Posted by Corwin (Member # 5705) on :
Started running on Wednesday. Don't know the actual distance - I ran with a friend of mind who had to go to one of his colleagues to check if he got a package, so we mostly ran through the city. But I plan to make this an every-other-day thing.
I didn't run yesterday though, cause I went to play beach-volley with some friends of mine.
I felt great both times, not very tired which is strange considering I haven't exercised much in a while. I wasn't THAT out of shape, I mean I played volley regularly last school-year, but usually after I stop for a while it's hard to start again. Oh well, I shouldn't complain that things are good, should I?! Posted by Lyrhawn (Member # 7039) on :
Is there any difference, calorie burning/fitness wise, between running outside and running on a treadmill inside?
I really prefer to run on my treadmill, but I've been told by my friend who runs track at Purdue, that running outside is much harder and better for you. I just want to be able to burn a certain amount of calories.
Basically, is 2 miles on a treadmill equal to 2 miles on the street?
Posted by romanylass (Member # 6306) on :
You couild try doing both with a pedometer.
Olivia got me a Denise Austion DVD for my birthday, I guess I need to use it.
Posted by El JT de Spang (Member # 7742) on :
There's not really any difference b/tw outside and inside, as far as I know. At least, I've never seen any studies done on such a thing, and my gut says there's little difference.
One of the reasons I like to run outside it because my gym is so cold I can hardly break a sweat. Some surfaces outside are harder to run on, and thus a slighty better workout for your legs. Think sand as an extreme example; grass for a more realistic one.
Asphalt vs. Treadmill - about equal.
Posted by kojabu (Member # 8042) on :
I was able to swim 200 meters in a lake on Saturday. Hopefully I'll be able to get out with my swim buddy tomorrow to do some more (and the pool will be open).
Posted by Hmm216 (Member # 8403) on :
The reason running outside is a better workout is because of the Temp. difference. When you run outside in the heat you get your heart rate up faster and you sweat more.
Posted by Lyrhawn (Member # 7039) on :
What about in the winter?
Posted by El JT de Spang (Member # 7742) on :
Winter? What's this winter you speak of?
<Louisiana doesn't have winter>
Posted by Olivet (Member # 1104) on :
Ron and I have been walking quickly around our neighborhood and the adjacent one right after putting the boys on the bus. Today we added a side street. The area is very hilly.
This past weekend, Ron took me shopping for jeans. My favorite pair (had 'em for years) finally got the seat worn out of them. I'd kept wearing them even after I lost the knees, but wearing them knowing I might flash some buttock was simply beyond me.
In any case, I had been wearing tens, ever since just after Liam was born (almost six years now).
I am now the proud owner of two new pairs of size EIGHT jeans. (And one pair of elevens in the Junior sizes, because Ron liked the style.)
P.S. We've had a gym membership with personal training for over two years, but with the walking, we have not been going to the gym. Can't afford it anyway. Plus, walking with my Beloved gives us time to talk, and keep our lives in focus.
Without the gym fees, I can afford new jeans for my new, svelter behind.
Posted by katharina (Member # 827) on :
I think I'm still shaking off the bug that tried to get me really sick last week. I'll feel fine, but then I'll work out and get all achey and lymph node sweling-y again. On the other hand, when I don't work out I really feel like crap, so there has to be some balance in there. I've been doing an hour every other day, but am thinking about doing a half hour every day instead.
Anyone with any experience know if that will make a difference?
As for the treadmill vs. outside question, I much prefer the treadmill because you can set the incline. The surface is softer, but it is much, much harder to run slightly uphill the whole time than on a flat surface, and I don't know of any outside route where you can run uphill for the whole time.
Unless you live in Escher's world.
Posted by Olivet (Member # 1104) on :
Well, the outside suits our needs better at this time-- it's just so much easier to carry on a conversation than it is at the gym, and I'm seeing better results, too.
But few things work the same for everyone. I just like being outside better, but I'm sure the gym offers more efficient workouts.
Anyway, working yourself too hard when you are ill can actually prolong your fight. Keep up with the exercise, sure, but don't wear yourself out.
And take your vitamins, Sweetling. I hope you feel better soon. *pat,pat*
Posted by El JT de Spang (Member # 7742) on :
In Montana I had a couple of routes from my house to campus that were pretty much all uphill.
I had one 4 mile loop in particular that started off with a nasty hill for a half mile, then leveled off for a quarter mile, then slowly climbed for a mile, then slowly descended for a mile, then another climb/descent at the end. It was the perfect mix of brutal uphill, breath-catching after, then slow incline/declines the rest of the way. It was torture. I loved it.
Katie, I would skip your workouts till you're fully recovered. I know you're probably going stir crazy, but I think it'll help your recovery. It shouldn't hurt to do something low impact (i.e. walking), but I wouldn't raise your heartrate a lot until you feel better. And just walking around the block will make you feel better.
Posted by Allegra (Member # 6773) on :
Ever since I arrived at school 4 weeks ago I have not excercised. I am sure I am well on my way to my freshman 15. I just ordered a workout tape that has been recommended to me by a few dancers who use it to stay in shape durring the summer. It is a ballet tape for beginners to advanced. Going to the rec center, working out, and coming all the way back just seems like it would take too much time away from other things. I am hoping that having a fun easy workout to do in my room at anytime will help to get me motivated.
Posted by Tatiana (Member # 6776) on :
Lyrhawn, I would count my overall protein grams a day and if you're doing weight training, try to get at least 70-80 grams a day of protein or more. (Normal people not in training need at least 40-50 grams a day.) You are right that it makes no sense to do all that work and suffer the pain if you don't eat enough protein for your body to be able to rebuild the muscle tissue. I'd recommend 1000 mg a day of calcium too, since your bones also bulk up during training. I love the Viactiv calcium chews since they taste like candy.
If you're trying to cut your fat intake a whole lot at the same time, protein shakes might be a great source for you. I am rather fond of the Hood brand of low carb chocolate milk. It's more expensive than milk but has a lot less carbs. Skim milk, drunk by the gallon, is also an excellent (and cheap) source of protein, and many a bodybuilder swears by it.
Alternatively, you can just eat broiled chicken breast (remove all skin before cooking), or healthy choice hotdogs or deli meats. Look for meats with less than 3g of fat per ounce. Eggs are another great source of protein. If you want to cut the fat and cholesterol you can remove half the yolk and discard it before cooking. This tastes almost the same as real eggs, nothing like those horrible egg beaters, but has half the fat.
Posted by Book (Member # 5500) on :
I had knee problems about a year ago - my legs had atrophied and I jumped back into the old routine - injury resulted. I've been biking about ten miles a day for a month and a half before school started, and now I started running again. Can't stress how important stretching is, and warming up.
The important difference between running at a track and outside is the stress on your joints. Rubbery, cushiony surfaces are much, much better and do less damage to your knees and ankles. Running over hard, uneven surfaces and hills can really mess you up if your connective tissues aren't strong enough to handle it already, and over sustained periods it can do damage.
I run on an inside track because it has a clock and it's timed. It's cushiony, air conditioned, and I run along glass windows so I have some nice background. I prefer it to the one across the street, which is outside.
I've cut down on what I'm eating, but I have a question - I massively prefer eating canned vegetables to eating salads - creamed corn, steamed rice, green beans. Is this a good idea? At a meal I'll eat two cans of whatever, but is this just substituting other sugars and oils for the usual types?
Lost about seven pounds so far. Heads down, power through.
Posted by Tatiana (Member # 6776) on :
Here's my strategy for weight training. I like to do 3 or 4 workouts a week, alternating between focusing on chest, triceps, and shoulders on one workout, and back and biceps on the next. I do abs on every workout. I wait until my soreness from the prior workout is gone before doing another for the same focus muscle group. I skip legs now because I get plenty of leg workout from running and rollerblading.
I do what is called Inverted Pyramids, meaning for each exercise in my focus group, I do four sets, trying for 12-10-8-6 reps in the 4 sets, and increasing the weight each time. The first set is just warmup, so choose a weight that's much lighter than your current ability to lift. Lift each rep slowly and in control, with good form, and concentrating on the musles you are working. Lower slowly as well, getting the most out of each rep. This is how you avoid injury with free weights which are notorious at causing injury. Pause about 30 seconds between sets to allow your muscle to recover, then increase the weight at each set. By the fourth set you should be at a weight which is higher than you can really lift right now easily. For maximum benefit you should choose a weight that you will almost not be able to lift without help from a spotter by the sixth rep. I don't work out that hard any more, though, because I hate being a semi invalid from the soreness in the days afterward. :-P
Rest and recover a minute or two between exercises, but cluster all the exercises for the same muscle together. In other words, on your back and bi day do all the bicep exercises first, then the back exercises, then the abs.
The advantage of inverted pyramids is that it's quite easy after a few times at one level to increment to the next level. For instance (and don't laugh at the puny weights I lift) I might do flies with 3-5-7-then-10 pound dumbbells for my sets of 12-10-8-and-6 reps. After a few workouts doing that, it's quite easy to jump up to 5-7-10-15 pound dumbbells. Because your body isn't locked into a single weight, it doesn't scream and whine as much about increasing. You're able to trick it into increasing without it noticing much.
[ September 06, 2005, 10:49 PM: Message edited by: Tatiana ]
Posted by El JT de Spang (Member # 7742) on :
EDIT:(This is to Book)
It depends on a number of factors (then, what doesn't). The most important one is salad dressing. If you eat fresh salad with fat free dressing, I think that's probably better. If you smother your salad in ranch, the canned veggies are probably better (depends which veggies and how they're cooked).
2 cans seems like a lot though. Is that your entire meal, or just a side? The other thing is that some of those canned veggies are loaded with sodium. Read labels.
EDIT: (This is to Tatiana)
I do a similar weight program (I rarely make 4 times a week anymore - job is too time consuming). My only change would be to advise anyone following such a program to do the major muscle lifts first, then the supplementary muscles. In your example, do your back lifts before your bicep lifts. This is because your secondary muscles are often the limiting factor in how much you can do with a major lift. For example, when benching, tricep fatigue is usually the reason for failure. So if you bench first, while your tris are fresh, you'll get a better burn for your chest because your tris are less likely to fail. Then, when you lift tris later on in that workout they'll already be a little fatigued from benching and you can really iso them.
I know that's way too in depth for this thread, but I think it's a crucial distinction.
Posted by Tatiana (Member # 6776) on :
EJdS, you're right! And I actually do it in the order you say, but I never realized why before, thanks!
Posted by Book (Member # 5500) on :
Two cans is a large meal for me. I usually eat one and then maybe a cup of yogurt or some soup.
Also, it is much, much easier to prepare. I mean, me? Make a salad? I don't think so. And I ain't payin' six bucks for a salad.
In retrospect, the soup is probably more sodium-filled than the vegetables. But being that I eat about one can of each a day, I think I'm fine. The more I research about sodium, the more I think that everything in the world is filled with sodium.
Posted by Tatiana (Member # 6776) on :
Actually, the important thing about vegetables is how much starch they have. Green beans are low carb and you can eat 2 or 3 or 5 cans of those a meal and it's great. Don't cook them with tons of fat or anything, of course.
Corn, peas, lima beans, potatoes, and rice are high carb vegetables and don't count as veggies really but more like bread or pasta. They count as carbs.
The veggies that count as non-starchy-vegetables (NSVs) are green beans, cabbage, water chestnuts, tomatoes, carrots, squash, beets, zucchini, bell peppers including red orange yellow and green bell peppers, onions, broccoli, cauliflower, eggplant, bamboo shoots, lettuce, pickles, cucumber, spinach, collard greens, mushrooms, celery, and some more that I have forgotten since I don't eat them. All those count as free foods, provided you don't add fat or starch in cooking.
Edit to add more as I think of them.
[ September 09, 2005, 09:43 PM: Message edited by: Tatiana ]
Posted by Book (Member # 5500) on :
...Hmm... I think I got some spinach, and I know I got some carrots. However, all the other ones seem to be vegetables that are used to cook with other things, almost like condiment vegetables, like the peppers, onions, mushrooms, and I suppose tomatoes, but I do occasionally eat tomato soup, but it's really more of a drink.
Posted by katharina (Member # 827) on :
JT: Thanks. The problem with not exercising is that I then can't sleep. I didn't get to sleep until 2:00 AM last night, and I was awake for several hours in the middle of the night the day before. My sleeplessness is directly correlated with exercise. I'd put up with it, but I'm not going to get all the way better if I don't get some decent sleep. I was thinking of walking for just 20 minutes right before bed tonight, and then taking NyQuil or some other sleepy OTC medicine just to make sure.
Posted by Book (Member # 5500) on :
My goal was to be able to do 4 miles a day by the end of the semester. Well... I just did three and it felt pretty easy. The only reason I stopped was because my ankles aren't strong enough for it right now and it felt like my achilles tendon was going to snap and roll up into my calf like a windowshade. I'm thinking I'll shoot for 7 miles. That'd be hardcore.
Down to 167 pounds. Increased bench rep to 165. Whooee.
Posted by Raia (Member # 4700) on :
I did it! I went to the gym today, for an hour!
My motivation (*many hugs for my motivation*) is pretty darn good. Posted by Lyrhawn (Member # 7039) on :
WOOT Raia. Good job!
I haven't been out jogging in a week. I'm still trying to find the balance between school and work, while still finding the time for cardio. Luckily I've managed to squeeze in a decent weight lifting routine.
I don't think I have the time to jog outdoors anymore however, but I think I can pull together a combined book reading for homework + fast walk or slow jog on the treadmill at home. Might not be as high impact, but it still burns the calories.
My goals remain: 5K (3.3 miles) is my end of semester goal. I'm currently just under 2 miles. The 10K (6.6 miles) is my end of school year goal. My weight lifting goals aren't specific, except I want to curl 150lbs. Currently I'm at 80lbs. So I have a ways to go. I'd also like clearly defined abs, but so far as I know, that means a lot of cardio and crunches, and there isn't much else you can do.
Posted by Tatiana (Member # 6776) on :
Okay, I did a big yard cleanup today, which I count as the equivalent of about 100 squats, yoga chair pose for a long time, and lots of raking which works your obliques mainly, I guess, plus back and abs some too. And it was good cardio, too, I think. I was breathing hard for over an hour.
Okay, I've been putting off making specific goals but I will do that now.
I plan to do yoga, pilates, and work out with my light dumbbells for an hour each morning when I wake up. I plan to do this for two weeks, then add some sort of cardio for an hour 3 times a week in the afternoons or evenings, running, rollerblading, elliptical trainer, bike riding, swimming, or jumping on the mini-trampoline. Then I plan to maintain that time commitment from now on, increasing distance and speed as my training progresses. Wish me luck! Posted by Tatiana (Member # 6776) on :
Here is a great link for yoga poses. Yoga is so much fun, I recommend it to everyone!
Posted by Eaquae Legit (Member # 3063) on :
Well, my grand plan to run this week got scuttled. First, I got work during the day all week. My running buddy works evenings, till midnight. So, no one to run with. Then I got sick.
But, the kids I've been working with like to go for walks, so I figure I've done 0.8, 3, 0.8, and 5km walking Tues-Fri, respectively. So things could be worse.
And next week I'll be back at school and my roomie and I will start swimming again.
Posted by Lyrhawn (Member # 7039) on :
As of now, all my exercise is on hold due to extreme back pain. I don't know how, but I pulled something the wrong way, and now everytime I turn my head to the left, my upper left back hurts like all hell.
"Well then don't turn it that way."
haha, yes I know.
Seriously though, anyone who has ever screwed your back up have any suggestions? Ice it? Warm it? Leave it alone and see what happens?
Posted by mackillian (Member # 586) on :
Make sure that when you're using freeweights that you pay strict attention to good posture.
Posted by Raia (Member # 4700) on :
Now I just have to make sure that I get there today, too!
Posted by Bob the Lawyer (Member # 3278) on :
Well, the past year has been bad to me. Too much time in the lab and slumming about and no exercise to speak of I guess. I have no idea how much I weigh, but I do know that some of my clothes no longer fit due to an extra bunch of inches on my waistline. I think my metabolism started to slow down without telling me. So, now the desperate push to get back in shape.
So, there's a swimming pool and skating rink right across the street from me, both of which I intend on using quite liberally. If I can't run in the winter I can sure as hell go skating. I'd like to start lifting (I've never been in a gym, but there's a first time for everything) but I'm a little concerned about all my old injuries. There will be some sort of a trainer there who can make sure I'm not going to be making things worse for myself, right?
Posted by El JT de Spang (Member # 7742) on :
If you've never lifted in your life, I'd skip the free weights for now. Use the machines, and if you're not sure how, ask someone. The machines limit your range of motion, which greatly reduces your chance of injury. But still, start slowly.
Yeah, definitely get a trainer for the first few weeks, till you develop a routine.
Posted by ElJay (Member # 6358) on :
Most gyms will give you an orientation on the equipment for free, and have people on the floor to answer questions. But beyond that you'd probably have to hire a personal trainer, unless it's a really cool/expensive gym.
You don't have to hire a trainer for every session, though. . . you can meet with one to discuss your goals, tell her about your injuries and concerns, and she'll help you develop a workout routine that'll work for you. Then you do it on your own, maybe checking back in after a month and then after a few more to make sure your form is good and the exercises are still working for you.
It's certainly not something that's necessary. You could pick up a book or get information online and design your own program. But if you're just starting out lifting, it could be fun and quite helpful. And if you schedule the follow-up appointments well in advance, there's a bit of added motivation to stick with it. Posted by Book (Member # 5500) on :
Avoid leg exercises for a while until your legs are competently strong. Squats and such can severely screw you over, and are probably not good for knees at all. I'd advise biking instead if you want leg exercise.
Posted by El JT de Spang (Member # 7742) on :
Played basketball this afternoon.
Even though I waited till 6:30 pm to go to the park (outdoor courts), I still lost about 7 pounds of water weight in a half hour. Outdoor sports in the south are a totally different animal.
Posted by ElJay (Member # 6358) on :
I am sitting here not going downstairs and lifting. Watch me not go lift. I swore on my way home that I was going to lift tonight, since I did Thursday, and I have nothing else going on tonight.
I did walk/run Wednesday, Thursday, and Friday mornings, about 4 miles each, and go for a short bike ride last night, and I have a long one planned for tomorrow. But still, I gotta get started with the weights.
Posted by Tatiana (Member # 6776) on :
Lyrhawn, free weights are really easy to injure yourself with. When you're injured, you can ice it the first 24 hours, then use warmth after that. Lay off entirely doing anything that causes pain until it heals. It sets you back a lot when that happens, which sucks, but there's nothing for it, you have to lay off while it gets better.
Hot tubs or heating pads are good for injuries, as well as ace bandages in places that they fit, like hands, wrists, ankles, knees, etc. For upper back the only thing I would do is gentle paddling around in a swimming pool after it's well enough not to hurt acutely anymore. Yoga is also really good for strength and flexibility all over, which prevents injuries. Other than that, what happens is you learn not to do the things that injure you. Free weights are the world's worst, in my experience. Other things that prevent injury are warming up properly, and being careful not to push too hard. Just hard enough but not too hard.
Sorry you got hurt. Hope you get back on track soon.
Posted by Tatiana (Member # 6776) on :
Oh, and I made my goal this morning of 1 hour of dumbbells, yoga, and pilates. Tomorrow is an off day but Monday I'm going to do the same thing, increasing the intensity somewhat. I think I will go ahead and do another hour of gentle cardio training of some sort in the evening. Maybe a walk or slow jog. Wish me luck! Posted by Lyrhawn (Member # 7039) on :
I think I pushed too hard during my last work out. I've been using free weights off and on for a year and never had an injury. But I tried to do more reps than I was ready for a couple nights ago, I think that is what caused it.
How long should I wait before I get back into it?
Posted by Book (Member # 5500) on :
What exercise were you doing?
Posted by Hmm216 (Member # 8403) on :
If anyone is looking for a FUN cardio workout, I would totally suggest SPINNING (some places might call it indoor cycling). It is an awesome workout, you will leave the class soaked (I love sweating, it means your burning calories and fat).
I am so excited because I am going to get certified in October to be a spinning instructor. I cant wait to start teaching!
If anyone tries it let me know how it goes.
Posted by Raia (Member # 4700) on :
*flop*
Just so everyone knows, Jhai does a killer workout. If anyone's interested.
*hits the shower*
Posted by Jhai (Member # 5633) on :
And we're going again on Tuesday!
Yay for gym buddies!
To add something to the thread: has anyone else tried out a rowing machine in the gym? It's a really fun way to do cardio, and I feel like I'm getting a pretty good full-body work out.
Posted by Raia (Member # 4700) on :
Hehe, yay indeed!
Posted by Book (Member # 5500) on :
Gym buddies is a crucial system for health maintenance. That way if you don't feel like going, there's someone right there to call you a wuss.
Posted by ChaosTheory (Member # 7069) on :
Well I have 3 hours of football practice a day and 1 hour of personal training wrestling practice every Saturday and come October I'll have 2 1/2 hours of Wrestling practice 6 days a week.
Posted by ChaosTheory (Member # 7069) on :
Oh + 1 1/5 hours of Phys.Ed. a day.
Posted by Tatiana (Member # 6776) on :
Okay, I'm doing one hour of dumbbells, yoga, and pilates a day, gradually increasing in intensity. Still haven't started cardio yet, but yesterday I carried 200 lbs of cat litter in 25 lb bags making 8 trips between the car and the house, a little mini-cardio workout, in preparation.
I find this thread to be very motivating. Does anyone else? Something about making public goals, and also seeing how much others are doing, inspires me. It helps to get me going on days that I don't really feel like exercising, you know?
I'm trying to come up with a good cardio exercise that isn't hard on my feet. I have to baby my feet because of my diabetes. They have poor circulation and all my favorite cardio exercises (running, rollerblading, bicycling, elliptical trainer, minitrampoline, etc.) make them hurt and seem as though they're causing them harm. I really like having feet and want to try to make them last as long as possible. The only thing I can think of that feels good to them is swimming, but that has other disadvantages (you have to shower afterwards and wash hair, the chlorine is bad for your skin and hair, it requires bathing suits, goggles, frequent laundry for suits and towels, etc.) that make it impractical for me.
I looked at spinning at my gym but they play horrible classic rock during spinning class. I can't abide classic rock. I think I'd rather go cycling outside.
If anyone can think of any cardio training that doesn't require your feet to do most of the work, please let me know. I can't think of anything besides swimming.
[ September 13, 2005, 09:59 PM: Message edited by: Tatiana ]
Posted by katharina (Member # 827) on :
Tatiana: Maybe a rowing machine? Those are mostly legs and arms and back, I think. Your feet stay planted.
Posted by katharina (Member # 827) on :
Banna is my gym buddy. When she called yesterday, I was torn between going to the gym to do cardio for the first time in two days, or else going to Barnes and Noble and getting a piece of marble chocolate cheesecake. She talked me into going to the gym, and by the time I was done I was so tired and icky sweaty I just wanted to go home to take a shower and collapse.
I should have had something to eat after, though - I dreamed about food all last night. I was staying at a fancy hotel on the beach in California where hundreds of dolphins would do a chorus line dance in the water that reached all the way to the bank of windows on one side of the ballroom. Instead of going to the event, I stayed behind in the dinner room and ate all the goodies laid out. It was seriously a food festival - brisket and mashed potatoes and red beans and rice and some wonderful, delicious poppy seed bread that I had five pieces of. I woke myself up because I was starting to worry about how much I was eating. I'm not going to go to bed hungry anymore - time for a mini-bagel or something.
Posted by El JT de Spang (Member # 7742) on :
Tatiana: There's also stationary cycling that's not a spinning class. Bring your own music.
And I swam competitively for ten years and never really noticed a negative impact on my hair or skin. Of course, I'm a guy, without particularly sensitive hair or skin, so maybe that means nothing.
Posted by Tatiana (Member # 6776) on :
Rowing machine might be worth trying. Elliptical trainer is low impact but by the time I've done an hour on the trainer, my feet are often totally numb. I just can't afford to damage them further. I really don't want any amputations. But with a rowing machine, your body weight is mainly supported on your glutes, so hopefully that would be easier on the feet.
Spinning class at home is another good idea. I could get or make a stand to hold the back wheel of my bike off the ground. I love cycling but don't love riding on the street. There's one 6 mile course nearby that I can do. Every time I go, I bump the inside of my shin against the side of the bike, though, bruising it. I haven't figured out how to make this stop happening, if there are cycling shin guards or something. This situation also is unacceptable for routine workouts, because things on my shins don't heal well, and will eventually risk ulcers and gangrene.
Looks like swimming may be worth another try. Posted by Eaquae Legit (Member # 3063) on :
Today I started swimming, and it was hard because I didn't have any goggles and I a) can't open my eyes under water and b) was wearing my contacts. So today I also bought goggles. Tomorrow I am going to go swimming again.
Today was a very hard 500y warm-up, mostly of head-up breaststroke, which messed up my bad knee, then 15 min treading water (not really a workout for me), then 400y kicking, and another 100y cool-down. By next week I will work out a training schedule (butterfly, kicking, deep-water running, all the things that are harder for me) and hopefully will be up to 1500y a session.
Oh, and the walk to school is 30 min.
Ohhh, it's good to be back.
Posted by Lyrhawn (Member # 7039) on :
My back feels better now. I gave it an extra day after the pain went away to be sure, and I'm going to add additional stretches to my exercises as a safeguard. I think the problem last time was trying to life too much weight, and not my range of motion. So, tomorrow I'm going to start my regimen over again.
Posted by Corwin (Member # 5705) on :
I've kinda stopped running... But that's only because I played beach-volley quite often recently! Fun! The weather doesn't seem to let us play anymore, though, so I'll be back to running soon.
Posted by El JT de Spang (Member # 7742) on :
I lifted yesterday for the first time since before the hurricane.
My chest, and my arms from elbow to shoulder are absolutely ruined. Hurts so good.
Today I bounced back hard by taking a 3 hour nap and playing Madden till dark.
Posted by Eaquae Legit (Member # 3063) on :
And with a major bump...
I am pleased to report progress, with now two further weeks of swimming four times a week, generally 1500y. I also signed up for the Mathletics water polo team (my mathie roommate talked me into it). Still walking to school most days. And I might try to work in some weights, since Roomie #2 has to work out a training course for herself for one of her classes.
Weirdly, I am not as tired this term as I was last. Like, I can make it through the day without desperately desiring a nap. Okay, I still want one, but I don't have time for them. So I'm tired, but I am still doing well, which is remarkable.
Odd. Someone give me a nice, medical-sounding reason why despite the sudden increase in physical effort I am not falling apart in exhaustion?
Posted by Lyrhawn (Member # 7039) on :
EL -
Combination of endorphins and adrenaline maybe? And good job on your progress! Just a couple weeks ago you said you wanted to get to 1500y per session, and you have, that's great!
As for a progress report of my own. After several weeks of not doing a whole lot, I got back on track today. I've switched from outdoor running to using the treadmill at my house, just makes it easier to manage my time when I can jog while reading, or while watching taped television programs I wouldn't otherwise have time for. My week goal is to solidify a good 2 mile jog without feeling like I will die at the end, and to add 5 lbs to my bar curl, making it 85lbs. My secondary goal is to try and get more crunches in, in an attempt to achieve my spring time goal of having defined abs.
In a calorie reduction achievement, I switched from regular to diet Pepsi. And considering how much Pepsi I drink (or used to drink) on a daily basis, I think I cut a good 300 or 400 calories from my average daily diet.
Raia and Jhai, how's your gym buddy thing working out? (exercise pun, hahahahah!!!)
Posted by Raia (Member # 4700) on :
It's working really well, for the most part... except we've both been a bit sick, and not at the same time, so we haven't been going as regularly as we'd like. But hopefully now that we feel better, that will change.
Posted by katharina (Member # 827) on :
I now know why Europeans are skinny, despite the pan de chacolat for breakfast. They walk EVERYWHERE.
I came home from my trip the same weight I was when I left, but that's slightly amazing the sheer amount of yummy, fattening food I ate the whole week. We walked at least five miles a day, everday. That just has to be why.
Posted by human_2.0 (Member # 6006) on :
I met a friend from Netherlands in LA and he insisted on taking the bus everywhere... Anyone ever ride an LA bus???
And yesterday I went to the gym. So that makes 2 times in a week! I might be making this a habit again. And it rained today, so I couldn't go rollerblading.. Posted by Jhai (Member # 5633) on :
yeah - we need to get back on the exercise wagon...
Wanna go tomorrow, Raia? Posted by Raia (Member # 4700) on :
Sure. I just e-mailed you back.
Now I'm going to bed!
Posted by Lyrhawn (Member # 7039) on :
Lyrhawn Progress Report -
Didn't get a chance to jog in the last week, still meaning to get on it, but things always seem to come up. I want to fix that soon and make sure I at least get a little bit of cardio in every week.
On a positive note, I've moved from 80lbs to 85lbs on my bar curl, and have found it an easy transition, so I feel good about that.
I've also added in push ups every other day, since I don't have the room or equipment in my house to do any sort of chest exercises, and I'm glad to be sore today, because it means I was doing something right yesterday.
My main goal for the week is to try and hit the treadmill at least twice.
Posted by Raia (Member # 4700) on :
I went to the gym tonight. I did 20 minutes on the elliptical, the ab machine, sit ups, the rowing machine, and various stretches. Then I went back to my room and took a shower.
Posted by human_2.0 (Member # 6006) on :
I went to the gym yesterday. 15 min stair climber, a few minutes jogging (I'm not a jogger), then sit ups.
I went to the gym today, but forgot my ID at home, so they didn't let me in.
Planning on going to the gym on Thursday...
Posted by El JT de Spang (Member # 7742) on :
I'm going to work out right now. I'm using this thread for accountability. If I don't post in the next two hours upon my return from the gym I expect to be chastised and called girly names.
Posted by Steev (Member # 6805) on :
I cut sugar out of my diet. I've lost 10 pounds over the course of a year. (EDIT: just 80 more to go) I know that's really slow but it's amazing how much better a feel.
I would lose quicker if I did some cardiovascular exercise obviously but I tried it and it just made my back hurt even more than it already does.
Posted by El JT de Spang (Member # 7742) on :
I'm back. I worked out, and it was no fun. But I'll feel better tomorrow.
Posted by rivka (Member # 4859) on :
*saves girly names for next time*
Posted by katharina (Member # 827) on :
Spent an hour on the treadmill yesterday, but woke up too late to go this morning, and I have class tonight. So, tomorrow.
Posted by El JT de Spang (Member # 7742) on :
I've worked out three times since Thanksgiving.
I have a wedding to go to in Montana, after Christmas. It'll be the first big get together since graduation (May '04) and I want to make sure I look the same. I don't think I have to worry, but I needed to get back into it anyway and this gave me a good reason to.
Plus I find that if I start my New Year's resolution early it's easier to keep up with.
Posted by Lyrhawn (Member # 7039) on :
I'm so far behind my work out goals it's not even funny.
I was doing well for a few months, but I haven't worked out in the last month and a half. And I won't have time until after school is over in another week. Sadly.
Posted by Lyrhawn (Member # 7039) on :
And 3 months later I still haven't exercised really.
But it's spring now. So I plan to get back into walking and weight lifting. I have three months and change before the summer stuff starts to hit, that should be all the time I need to get back into shape, lose the pudge, and put on some muscle.
Who else has Spring fever?
Posted by Raia (Member # 4700) on :
ME! ♫
I've exercised maybe twice or three times since I last saw this thread on the front page of the forum. Bad. Not good.
I also need to get back into it!
Posted by airmanfour (Member # 6111) on :
I don't run as much as I should, but I worked out today. Curled 40's with free weights, did some shoulder stuff. Benching a comfortable 185, hope to make the 40's 50's by May, and turn the 185 to a 205. And it would be nice to pull down a 11.30 on a mile and a half run. I'll give myself 'till August for that. Need to lose about 10 lbs of chub.
I've never written down my fitness goals before. Thanks Lyrhawn!
Posted by Lyrhawn (Member # 7039) on :
I have to get some short term goals back down on paper. I was jogging two miles at a time last Fall. I think if I can get back to 2 miles by May, I'll consider my cardio a success. And if I can get back to what I was lifting by mid April I'll consider my weight lifting back on track.
Just means I have to start this week. Oy.
Posted by airmanfour (Member # 6111) on :
I've found that having a workout buddy that's more fit than you are really helps. You have one?
Posted by Lyrhawn (Member # 7039) on :
Well I sort of do. He's WAY more fit than me. But we both work a lot and I have school, so we rarely have the same times free to work out. Plus, most of the time I work out at home, or go jogging near my house (though I really want an exercise bike).
Posted by Lyrhawn (Member # 7039) on :
Update time!
So, almost exactly 2 months later, I've done absolutely nothing. Zip. Zilch. Nadda!
I'm making it my mission to purchase an exercise bike before this week ends. Then I'm going to start off a bit slower to ease myself into it. I think the reason I can't get started is that I keep setting my goals way too high and that spooks me off starting at all. So, exercise bike is step one, then I want to start pulling down some push ups and crunches for a simple start.
Next week I get back into some serious lifting.
I'm serious about it this time! If I don't post by the end of the week that I have a new machine and am working hard at it, I want you all to berate me for it!
Edit to add: I even made a bike thread to both help myself expedite the process, and to help anyone else here who might want to purchase their own bike that fits their own needs. Exercise Bike Thread Posted by Lyrhawn (Member # 7039) on :
And I'm back again.
On my mission to find a new cardio machine, I decided to buy a trainer for my actual outdoor bike. It was only a hundred dollars, which is much cheaper than the other options I was considering. This way I can use my actual bike indoors, and it has magnetic resistance on it for the rear tire, so it'll provide an increasingly challenging workout, and save me some money at the same time.
I'm going to miss most of my goals for the summer. But I think that by mid June I can get into the swing of a decent/modest workout/cardio program.
What I really want to try and change this time around is my eating habits. I pretty much eat whatever I want at the moment, I don't take into account really any nutritional information when I eat meals. But I think it's time I start paying more attention to this if I want to see better results. Starting off, I'm going to cut way back on fast food, maybe to just one trip a week. It's not so much that it's good food, it's just fast and cheap.
What is good work out food that is easy to prepare, and most importantly, won't cost an arm and a leg at the grocery store? Also, what is a quick and easy breakfast food to eat, just to get my metabolism going? I despise eating breakfast. I just want a quick thing I can unwrap and eat on my way to work.
I assume fruits, vegetables and meats are good. What else? Short of creating an Official Hatrack Nutrition Thread, I was hoping the more nutritionally minded people here could throw some cheap and easy ideas out.
And let's hear some goals/progress from everyone out there. How've you all done since last year? What're your goals for this year? Heck, anyone have any before and after pictures to show for motivation?
Posted by El JT de Spang (Member # 7742) on :
I believe we already have such a thread.
But I eat Oatmeal for breakfast every morning. It's the healthiest option that I can stomach, and it takes less than ten minutes total to prepare and eat it.
Grilled chicken is the preeminent workout food. It's cheap, easy to prepare, and has tons of protein and no fat. Course, it tastes like rubber and frankly, I can't eat any more of it.
You can eat a lot more than you think you can, but you need to be careful with portion sizes and fat content. There's a lot of discussion about protein/carb/fat mix, and I personally like a balance. Say 40/40/20 or so, with little of the 20 coming from saturated fats. Try to eliminate saturated fats and sugar, if possible. Those two are killers.
Keeping a food diary is a good idea, and eating a lot of smaller meals is also a good idea. Be warned; eating healthy is more expensive than not. I know I've typed a much more extensive writeup on this somewhere on Hatrack. I'm gonna go search for it.
------
Edit: Wow, it's definitely more extensive. Here it is:
I agree with Kristen. I know quite a bit about fitness and nutrition, and I can tell you firsthand that losing that kind of weight can't be accomplished by a diet. Diet is a word that implies a temporary change of eating habits until you reach a desired weight, at which point you go back to what got the weight on you in the first place. Doesn't work. You need to completely overhaul your eating and exercise habits.
Step 1: Track what you're putting into your body. Keep a food diary for a week, where you write down everything you eat or drink and the calories from them. And I mean everything -- you grab a handful of M&Ms, write that down. This does two things -- one, it helps you realize how many calories a day you're actually taking in (which is essential to forming a plan for how many calories you should be taking in daily), and two, it'll make you more aware of how often (if ever) you snack. A lot of people can lose weight just by keeping a food journal, because it helps you to stop eating just out of boredom or habit. You have to think of everything you put into your mouth.
Step 2: Identify and isolate bad eating habits. If you have a weakness for sweets, or salty snacks, or whatever, this is where you isolate those foods. Know that they're your kryptonite and prepare yourself. People tend to eat bad when they're tired, or stressed, or depressed, or in a hurry. Try to avoid those situations so you aren't tempted to backslide. Since you live at home, get your parents to help by not buying the things that tempt you.*
Step 3: Develop a fitness routine that's not overboard, and that you enjoy. If you like the outdoors, find a friend to walk with you every day. If you like to jog or bike, do the same. Find an activity that's not tedious and you'll stick with it because it won't feel like a chore. For me it's basketball. I can play for hours and it's fun. Don't kill yourself. 30 minutes a day of aerobic exercise is plenty(3-5 times a week). If you want to mix in some resistance training (i.e. weights), that'll certainly help, but find someone to show you how to break up a workout into days (workout one body area every day you lift, this is called a split).
Step 4: Track your progress. This is very important, too. Start a workout journal that records how long you exercise each day. If you use weights, this is where you write down how many reps/sets you do so you can keep track. It doesn't have to be in depth, just "Tues - 30 min biking" is fine. Start your new lifestyle by weighing yourself on your home scale (it's important that you always weigh yourself on the same scale, with the same attire, and preferably at the same time of day. I personally recommend you weigh no more than twice a week so you don't get discouraged by normal fluctuations). Measure your chest, upper arms, thighs, hips, and waist with a tape measure and write these measurements down where no one will ever see them. This is for comparison in a few weeks.
Tips:
Don't let yourself talk your way out of exercising. There'll be days where you don't feel like working out; do it anyway. Cut your workout short if you're really feeling sluggish. It's better to do anything than to do nothing. Even a walk around the block is better than sitting on the couch all night.
Be strict with what you eat, portion-wise, but don't feel like you can't eat all of your favorite foods. Diets are about giving things up. I prefer just taking control over my eating habits. I like pizza, and if I feel like eating it then I do just that. But no more than once a week, and I limit myself on how much of it I eat. So I don't get discouraged because I don't deprive myself but I doesn't kill my diet (different use of the word 'diet') because I eat in moderation.
Learn easy ways to cut out calories. Fat free cheese isn't bad. Some diet sodas are downright palatable. Learn the areas you don't mind eating healthier so then you know where you don't have to cut calories.
Always eat something for breakfast. It can be small, but breakfast gets your metabolism going from 'sleepy' mode to 'calorie burning' mode.
Watch late night snacking (especially carbs). You won't have a chance to burn it off before bed, which means it turns into fat.
Re: snacking. Fruits and vegetables are great snacks (vegetables more than fruits, but both are waaaay better than a snickers bar). Nuts are another great snack. Yogurt and granola bars are also pretty good. Rice cakes are overrated, because they have nearly no nutritional value and they taste like styrofoam.
It takes 3500 calories to equal one pound of fat. So, if you can cut 300 calories a day out of your diet and get 200 calories a day from exercise, you can lose a pound a week. In other words, cut out two 12 oz. soft drinks and walk about 1.5 miles and you're their without changing a single other thing.
Don't starve yourself. If you're hungry then your body is nearing the point where your metabolism shuts down to conserve energy, because your body thinks you're starving. In this case, you begin to metabolize stored muscle for energy. So that's a bad idea. If you eat 5-6 small meals, you should never be hungry during the day.
Water is your friend. Drink lots of it.
Set a reasonable goal. Don't expect to lose 5 pounds a week. Yes, you can do it, but no, you can't do it in a healthy way. Conventional wisdom is that the most you can gain or lose in a week and be healthy is 2 pounds. That's being pretty strict with your diet and exercise, too. You have a lofty goal, so if that's what you're set on I'd divide it into two or three smaller goals. Lose half the weight by the end of summer, and the rest by Christmas.
Weight is just a number. It's not unusual to not see a lot of weight loss in the first few weeks of a program. That doesn't mean you're not getting in better shape. Often, you'll lose fat but put on muscle at the same time. So the scale may not move, but you'll feel and look better.
Being skinnier doesn't mean being happier. Don't let anyone tell you otherwise. Skinny people have problems, just like rich people have problems. I fully understand wanting to look good in a bathing suit, but either way learn to be happy with who you are (not saying that you're not happy, just a cautionary tale).
I'm sure there's plenty I'm forgetting, but this is all off the top of my head. The important thing is to get organized, develop a plan, and stick to it. There'll be people who don't want you to succeed, and people who try to talk you out of it and tempt you with things you shouldn't eat, but if you're committed you'll quickly learn to say no.
* I mean the royal you. Everyone has weaknesses, and the easiest way to not give in to keep whatever it is away from you.
[ May 29, 2006, 09:50 AM: Message edited by: El JT de Spang ]
Posted by Lyrhawn (Member # 7039) on :
Wow thanks, that was a lot of great information.
What is the nutrition thread called?
Posted by El JT de Spang (Member # 7742) on :
Hmm, I can't find an 'Official' nutrition thread, but this one has some good stuff, and this one contains the long post I reposted above, among other things.
Posted by Belle (Member # 2314) on :
Well I went to the park and walked on the track while the kids played.
Before I started getting sick last year, I was up to 2.5 miles of a brisk pace.
This time, after six months of chemo I managed one mile and was grateful to have finished that. I'm just so weak - I have no stamina. It's frustrating, but I'm going to keep working and try to build back up slowly.
I lost a good bit of weight after I was diagnosed, almost 30 pounds, but I've put some of it back on thanks to a lot of inactivity and really good anti-nausea meds that encourage the appetitite.
Posted by Elizabeth (Member # 5218) on :
Good for you, Belle. I know how frustrating it is to want to walk, but to be too exhausted. Then, you get the "Oh, but walking will give you energy" comments. When I was sick and would go to Curves or for a walk, because it was my physical therapy, I would come home and dive into sleep. It just didn't affect me the same way. It was still good for me, but exhausting in the way it used to be invigorating.
I am still going to Curves for toning, but I may quit and just do basic boot camp stuff: lunges, pushups(well, wall-ups), and hand weights.
But the main thing is: squash. Not the vegetable, but the Forbes magazine-decided best sport for fitness, safety, and strength. What a workout, and what addictive fun! I love it.
Posted by BaoQingTian (Member # 8775) on :
Lyrhawn-
Everything that was reposted by El de JT about diet is, just a couple of things I would add.
1) Preparation:
Get yourself a pair of body fat calipers (mine were $10 at GNC). Weigh yourself, measure your BF%, and set a BF% goal (or weight goal based on what a healthy BF% is for you're age group). Do NOT just choose a random number- I'd like to weigh X pounds.
Find someone to take pictures of you in just some short swim shorts or something that doesn't hide anything. Do this every week or every other week, same day of the week, same time. It will keep you motivated when you can actually see the progress you are making.
Lastly, if at all possible, get a gym membership and a gym friend. You'll want to change up your cardio every now and then, and they have a variety of machines. More importantly, it is essential for your weight lifting exercises. You're friend will keep you going and give you accountibility when you don't feel like going.
2) Diet
Multiply your body weight by 15. This is what's called your maintenance level (in kcals). Now subtract 500 from that number. That is how many calories you will eat per day while cutting fat (note I said cutting fat, not losing weight). This number is an approximation. Find what works for you. If you're losing more than 2 lbs of fat per week, you're losing muscle which is counter-productive. If you're losing less than 2 lbs for week, cut your cals by 100 and increase your cardio. Just find what works for you.
The info that El JT posted is fantastic. I'm just trying to add to it, because it's all correct and very helpful. The 40/40/20 mix of carbs, protein, and healthy fats is good (although don't freak out about it if you don't get it exact). Try to eat from 1 to 1.5 grams of protein per pound of body weight. Essential Fatty Acids (EFTs) actually aid in fat loss. You can find this in salmon, tuna, walnuts i believe, and there are suppliments you can take.
Eat 6 times a day. This keeps your metabolism going fast. You won't be hungry when it's time to eat- do it anyway. After a couple weeks you'll find you are hungry every few hours and it's no chore to eat then. Breakfast is the most important meal of the day. You're body has been starving for 8 hours. It's catabolizing your muscles, so you need to feed it immediately. The best thing you can do is give it a protein that breaks down very quickly. I drink a whey protein shake (powder + 1% or skim milk). I usually save the oatmeal for my second breakfast. Other good morning foods- egg whites, whole wheat toast, low fat/low sodium cottage cheese. No juice- a typical 16 oz glass of juice will be about 250-300 calories, probably a whole meals worth for you-also it's all sugar. Take a good multivitamin.
Get plently of sleep. 8 hours a night. Hormones are released that repair your body. Again what was posted above: keep a food diary, and exercise strict portion control.
3) Exercise
If you're planning on losing weight, after diet the #1 thing you can do that is overlooked is weight lifting. I'm talking push yourself weight training. As El JT posted, keep an exercise log. Push yourself in the gym. Muscle growth will speed up your metabolism even when you're not at the gym, to a much greater extent than cardio will. The process of tearing and rebuilding muscles will speed your metabolism up for the next 72 hours.
Exercise every muscle group. I do 4 day splits. Do 2-3 sets of each exercise, 8-10 reps. Here's an example beginner routine: Monday- Legs Leg Press Leg Curls Leg Hyperextensions Stiff-Leg deadlift Tuesday-Chest/Triceps Bench Press Tricep Pushdown Incline Dumbell Press Overhead tricep extensions Wednesday-Off or Extra cardio Thursday-Back/Biceps Bent over dumbell rows Bicep curls Back hyperextensions Hammer culrs Lat pulldown Friday-Calves/Shoulders Military press Standing calf raises Lateral raises Seated Calf Raises Shrugs Saturday-off or extra cardio Sunday-off
If possible, split your cardio & weighlifting. For example, first thing in the morning do your cardio, about 30 minutes (you could even do it at home with your exercise bike thing). Then in the afternoon do your weights. This isn't essential to split them up like this, but it will help.
Don't worry about bulking if you don't want to. I always laugh when I hear people that don't want to lift say that it's because they're afraid they'll bulk up. Guys work for YEARS in the gym to get big muscles and are fanatic about what they eat. Females can do the above without fear- to really bulk the female bodybuilders need to take steriods. From what I understand it's a hormonal thing. Don't worry, you won't bulk, even if you're a man, if you are eating 500 cals under your maintenace level.
It's definately a time commitment-about an hour a day. But honestly, don't most people use at least an hour a day plaing video games, or watching TV? It's also a lifestyle change. Once you lose the weight though, you can relax your routine some, and increase your diet to your new maintenace level. Also you really feel great. I don't need coffee in the morning to get me going, I have a ton of energy all the time. It feels good to be strong enough to lift and move things when you need to, or sprint up a couple flights of stairs at work without sounding like a steam engine about to blow when you get to the top.
If you have any questions, feel free to ask. I don't have all the answers or anything, but for basic begineer fitness I feel pretty comfortable in giving some pointers.
DISCLAIMER: I'm not a nutrionist, doctor, health care professional, personal trainer, or anything. I'm just sharing what has worked for me and others I know and what information I have gathered from multiple sources.
Posted by Lyrhawn (Member # 7039) on :
Well it's March again. Another year has gone by. Personally, I haven't really done a darn thing since last time I posted in here, except in the last week I've gotten back into lifting. But I overdid it a bit, and I pulled the same muscle in my back that I did a couple pages ago in this thread. So I'm scaling back and doing lighter exercises to get back in the swing of things.
A big difference between now and last time is that I have a jogging buddy now, which should make it easier to get back into my cardio, and I bought an MP3 player, which should help ease the boredom of long runs. Before I had a "Skip free" cd player that skipped like a five year old at recess. To be honest, I'm only seriously getting back into this because I'm going on vacation in about four months now, and I want to look halfway decent on the beach. I don't have unrealistic visions of looking like a chisled frat boy, but I wouldn't mind slimming out my belly area a bit and toning my arms and chest.
My goal is simple but vague: Look good by August. I'm going to set more attaninable weekly goals than I did last time, and with my jogging buddy, it should help keep me motivated and honest. I'm also going to make a serious effort to add a diet component to my workout this time. Last time all I really did was cut my intake of soft drinks, and considering my weight has stayed constant for the last four years, eating all kinds of crap, I figured that'd be fine. After giving up pop and fast food for lent this year, I lost almost 10 lbs without even exercising, which I guess just goes to show how much of an impedimenet it used to be.
So from now on, I'll allow myself one Taco Bell and one McDonalds (and one pizza) trip a week, with greatly reduced portion sizes than I used to have. And soft drinks only once, three times a week. That's still cutting a lot out of my diet, and after having given it up for Lent, it should be pretty easy to restrict myself like that. I find myself missing those things less and less, but I still have cravings from time to time.
My biggest nemesis is where I work: a restaurant. Full of very, very bad, very, very delicious food that I eat on an almost daily basis. From now on, no fried food, no breaded foods, none of those yummy pasta dishes or burgers. When I eat there I'll get the grilled chicken dinner with veggies and a romanine salad with low cal italian dressing, which is about the only healthy thing I can think of that they can make. I'm also going to focus on reducing portion sizes in general when I eat. I just can't eat six meals a day, sometimes I barely get two in. I'm going to try and cram in some health snacks in between meals, as that's the best I can feasibly do.
Hopefully these changes, many of which are small but together equal something greater, will get me near or at where I want to be in four months. I need to lose some body fat, and tone up a bit.
Anyone else have spring/summer work out goals? How've you all been doing in the last year?
Posted by brojack17 (Member # 9189) on :
I am 72" tall and weigh 265 lbs. My max weight was 285 lbs. I don't know how I lost the 20, but I am glad. I'm not supposed to be a fat guy. When I joined the Army at 17, I had to have a waiver to get in because I was too thin. I weighed 135 lbs. At the end of basic training, I had an additional 20 lbs. of muscle. By the end of AIT, I had put on an additional 35 lbs. of muscle. I looked good and felt great. I was always active.
By 2001 I had put on about 20 lbs. of non-muscle. I was still pretty active and looked ok. In 2001, I moved to Houston and had a job with a lot of travel and a lot of eating out. Plus, I was married to my wife that year and she is an awesome cook. Within a year I had put on 55 lbs.
I am determined to get back to 200 lbs. I am joining the YMCA this week and I am coaching my daughters softball team.
My biggest downfall is sweets. I love candy and pop. It is not difficult for me to drink 6-8 Dr Peppers a day. Diet Dr Pepper does not cut it for me. I guess I'll have to make it work.
Wish me luck.
Posted by Qaz (Member # 10298) on :
Luck!
Coke Zero. Tastes like Coke, not diet Coke, and 0 calories.
Posted by Lyrhawn (Member # 7039) on :
Diet Pepsi is seriously just as good as regular Pepsi after you get used to it.
But the ultimate best is Sprite Zero. It tastes 10 times better than regular Sprite. Then again all it really is, is sodium and fake sugar.
Posted by El JT de Spang (Member # 7742) on :
Dude, cut out the soft drinks and you're halfway there.
Each Dr. Pepper has 150 calories. You drink 8 a day and that's an extra 1000 calories in your diet. Just switching to water or diet drinks should allow you to lose 2 pounds a week, if you do nothing else differently.
Posted by Earendil18 (Member # 3180) on :
I took a run today for the first time...oh the PAIN! And it was only 28 blocks!
Posted by Lyrhawn (Member # 7039) on :
I'm going jogging for the first time in a few months later today. I'm still sore from working out the other day. Sometimes you don't realize how out of shape you are until you try to do things you used to do all the time a year ago.
I was doing 20-25lbs dumbbell curls (maybe not a lot, I don't know, but it was a lot for me at the time) at the height of working out last year, and yesterday I did 15lbs and I'm soooore today.
Hurts so good, I guess.
Posted by pH (Member # 1350) on :
I'm finally scheduling to see my trainer again. Tomorrow, 4pm. Hopefully this will motivate me to get back to really, really working out. I need to tone. AUGH! It's just really hard to stay motivated when you can't check your progress.
-pH
Posted by Lyrhawn (Member # 7039) on :
I went to Best Buy today to get some stuff for jogging. You wouldn't think that Best Buy is the place to go jogging shopping, but I got new earbuds for my MP3 player and an arm strap so I could listen to music on the way, and though the earbuds hurt my ears rather much, and didn't stay in as well as I would have liked, they worked A LOT better than the last pair I had.
Overall I'm satisfied with it, and after an hour or so of combined jogging/walking, I feel good, both about the money I spent and the fact that I'm actually getting back into a rhythm. Sadly I'm back to only being able to job a couple blocks before my chest constricts into a tiny oxygen depleted ball, but that'll get better, like before, over time.
Posted by SoaPiNuReYe (Member # 9144) on :
Anybody got help for gaining weight? I've been the same weight and size for about a year now, despite lifting wieghts for nearly an hour and a half everyday. I guess metabolism is the reason but is there anyway to override it or something?
Posted by Lyrhawn (Member # 7039) on :
Eat more. If you burn more calories than you consume every day, you're going to lose weight. You have to consume more calories to put it on.
Posted by SoaPiNuReYe (Member # 9144) on :
Dude, I eat like 5 dinner-sized meals a day. I don't put anything on at all. Not even fat.
Posted by brojack17 (Member # 9189) on :
We could do a fat transfer. I'll be the donor.
BTW, I did not like the Coke Zero. I guess I just have to give it all up.
Posted by Lyrhawn (Member # 7039) on :
Jeez, how do you pack that much food away? I barely have an appetite for two meals and a snack every day.
The only other thing I could suggest would be a protein shake. I honestly don't know as much about bulking up, but there's other people who've been on this thread that probably do. My focus has always been on muscle building and body fat reduction, but I've never had a problem with putting on weight.
Try Diet Pepsi? Tastes almost the same as regular. And Pepsi is better than Coke anyways.
Posted by SoaPiNuReYe (Member # 9144) on :
I'm 16 lol. I know everyone says 'you're body is still growing' but in reality, I haven't gained a pound in about 6 months, and I haven't grown an inch in like 2 years either. Brojack, drink Iced Tea.
Posted by Lyrhawn (Member # 7039) on :
Well, around that age you should be having some major testosterone dumps going on, which should make it easier to put on muscle mass. My weight stayed pretty stable all through high school. After I started marching band, I weight between 135 and 140 for four straight years, before putting on 10lbs when I graduated. And my weight has been mostly the same for the last four years.
Everyone is different.
Posted by brojack17 (Member # 9189) on :
So SoaP, I guess that's a no to the fat transfer.
I have to have sugar in my ice tea. Probably not gaining anything there. I've had nothing but water and milk today. No headaches yet. I know their coming. I don't drink coffee so I am going from a lot of caffeen to none. Today I was sluggish. Softball practice helped me.
Posted by Lyrhawn (Member # 7039) on :
Man was I ever sore today. Anyone know anyway to make the soreness after a workout go away faster?
I've read that both Vitamin C and E have a lot of anti-oxidants that destroy free radicals, and cut down on recooperation time between workouts. I'm less concerned with being able to work out more, as I think 3 times a week with intervening cardio workouts is enough, but I'd like to be able to go to work the next day without being barely able to move.
Posted by brojack17 (Member # 9189) on :
An ice bath is supposed to help with soreness.
Posted by pH (Member # 1350) on :
quote:Originally posted by Lyrhawn: Man was I ever sore today. Anyone know anyway to make the soreness after a workout go away faster?
I've read that both Vitamin C and E have a lot of anti-oxidants that destroy free radicals, and cut down on recooperation time between workouts. I'm less concerned with being able to work out more, as I think 3 times a week with intervening cardio workouts is enough, but I'd like to be able to go to work the next day without being barely able to move.
When I used to do martial arts all the time, I found that taking an ibuprofin before I went to classes helped a whole bunch with the soreness.
-pH
Posted by Earendil18 (Member # 3180) on :
So, I just went jogging about...12-15 blocks. Got a good heartrate and sweat.
However, I had just gotten up from bed, and I only drank 1 glass of water before going out the door.
When I got back, I proceeded (while my heartrate was good) to start in my simple pushup/curls routine. I took a few sips of water and got at it.
After the 2nd set of pushups, I started getting nauseous and a minute later, vomited clear fluids (water ). I thought it was my blood sugar too low because I hadn't eaten yet.
How can I avoid this in the future?
Posted by Lyrhawn (Member # 7039) on :
Well today a combination of a renewed exercise spirit and insane gas prices forced me to go get my bike fixed, which I've been wanting to do for weeks. I got a snazzy new bike helmet and a tune up and I'm ready to go. I hope now to bike to work in the mornings that I work and not only save money, but get 10+ miles of cardio (2 intervals of 20-30 minutes) in as well.
And I'm actually getting back into a mild weight routine, 3 times a week working different muscle groups. I used to try and do too much, but this new plan I have is much, much more sustainable than before. And with only 2 months to go before I go on vacation, I think I've got all my elements for success.
The only three things I'm considering purchasing for biking is front and back lights (some simple LEDs) in case I want to bike to work at night as well, gloves for my hands, and almost certainly I'll be getting a more comfortable seat, as the one I am currently using I believe was first manufactured in a Byzantine torture shack.
Anyone else getting back into it?
Posted by The Flying Dracula Hair (Member # 10155) on :
I wish! Somehow I've injured both of my shoulders either by sleeping on them funny for a month or so or being ridiculous during weight training, and have been out of commission for the last two weeks and have to wait until June 4th to see a shoulder specialist.
Though it HAS caused me to become better friends with the elliptical machine, which I've been trying to hit every day and work up to a good hour session (not there yet). Though I still have to learn to take it a bit slower since I'm just starting it again tomorrow after waiting a few days for my ankle to feel better Posted by Lyrhawn (Member # 7039) on :
Progress is progress! Posted by Earendil18 (Member # 3180) on :
I'm getting back in! High intensity interval training, and a crazy new diet!
Posted by Eaquae Legit (Member # 3063) on :
I wrote this over on the Hatrack sparkpeople.com page (note the cunningly-disguised plug), and I may as well post it here because the more people that know about it, the more people to give me a thwacking when I fall by the wayside.
I have spent what seems to me to be ludicrous amounts of money on a bike and accessories*, but today I rode it to work for the first time and I feel awesome about that. I want to do it whenever I can, all summer. I WANT to bike. I ENJOY it. It is FUN. This is big, since my previous experiences with biking were painful - my poor, poor knees. The money seems to be well-spent, since this bike I can ride with minimal knee-pain. It seems like the normal pain of a newbie, rather than real pain.
Food is going to be a struggle, and I'm re-learning the good habits after a month and a half on hiatus. But I can do it, right?
And man, I'm gonna look AWESOME when I go to the cottage in August, right?
* Bike, helmet, reflective leg bands, lights, reflectors, computer (odometer, speedometer, etc.), back rack, bag for rack, lock...
Posted by Lyrhawn (Member # 7039) on :
I enjoy biking MUCH more than jogging. Especially in the summer, the feel of the wind on my face, the challenge of climbing a hill and the exhileration of speeding back down the other side, it's a blast. And you can go so far on a bike, whereas jogging, for the amateur, really limits your distance.
What is different about your new bike that limits knee pain?
The only accessories I really need to get are a new bike seat and gloves. They are must haves. Someday in the future I'd love to get a new bike, but for now, I think I can add some modest improvements to the bike I have and everything will be fine. I'm still a week or two away I think from riding it to work, but I took look forward to how I'll look in August (hopefully, good).
Posted by porcelain girl (Member # 1080) on :
A few notes from scanning the last page:
The best way to relieve muscle soreness from working out is: To work out again. Seriously. Stretch well before and after exercise (I strongly suggest the book Stretch and Strengthen by Judy Alter). Drink a lot of water. Exercising the muscles that are sore gets rid of all the lactic acid build up. If I am dancing every day, or at least four days a week, I only feel a subtle and rather pleasant soreness. If I skip out on a couple days I really feel it. Stretch through the ouch and do some light exercise, it will get better. Consistency is the best way to prevent being so sore you can't walk. Don't push super hard and then give up for two weeks. It is better to go lighter, but with more frequency.
Different bodies react to different diets and exercises. I am a woman, and I NEVER do weights. I definitely have a body type that bulks up very easily. Not everyone has to work years in the gym or take steroids to get bulky; every body is different.
I am already very muscular and maintaing long muscles (I'm so short!) and increasing my range of motion is priority for me. The best ways to tone up without losing range of motion and flexibility is through exercises that just use your own body weight. Check out some ballet/modern dancers and some jujitsu fighters. Most never do any lifting, and they look AMAZING.
Add variety to your workout. Most people get bored "working out," but learning a new skill or mixing up your environments can really help motivate you.
Great music helps you run faster and longer.
Give yourself very small goals. If you are going from virtually zero, start modestly. It is much easier to progress slowly and maintain, than to punish yourself with a blitzkreig of activity.
Good ways to start have already been mentioned: -Cut out most if not all fast food. -drink more water! at least 64 oz a day, but 90 would be better! -Stop eating at least a few hours before you go to bed, a tiny snack is usually okay, but no big meals after the three hour window. -I emphasize starting modestly. Make a goal to take a long walk at least twice a week. Do thirty crunches and twenty push-ups five mornings a week. Stretch for five minutes in the moring, and five minutes before bedtime. If this is more than you are already doing, then master that light routine before adding more. It is much more likely that you will succeed and progress.
Take the time to do some research. Borrow dvds from the library to learn to exercises. Take a yoga class. Talk to a trainer. Seek out credible sources. There are many good books and magazines that are reasonable, healthy, and positive.
Patience with yourself and discipline are key. Never work out to punish yourself. It shouldn't be easy, but it should be a positive experience. If your current routines are frustrating, try something new, but stick with the same or greater level of acivity that you've already achieved.
And for heavens sakes, don't go out into the cold after working out without putting on a sweater. It's terrible for your muscles and insides.
Posted by Belle (Member # 2314) on :
Okay, I'm off to the track. I'm back up to three miles walking, but yesterday starting adding intervals of jogging to my walk. I haven't jogged in, I don't know, 20 years? Seriously, I never was much of a runner and the last time I remember doing it was when I had to - when I was on my middle school volleyball team and they required us to run.
But my daughter and I are working up to being able to jog first a lap at our track (1/3 of a mile) then hopefully an entire mile by the end of the summer.
I agree with what was said about the soreness - the best thing for me is to get up and work out again the next day. I've done cardio five days a week for the last few weeks, and I'm always sorer on the weekends, when I don't do it.
Posted by baduffer (Member # 10469) on :
I have discovered a great new (to me, not Eastern Europe) exercise device, kettlebells. They look like a cannon ball with a handle and come in various weights. You use them by swinging and lifting them from all types of positions. (One of the most interesting exercises is the Turkish getup where you stand from flat on your back and return to that position while holding a weight straight up in the air.) They emphasis the core while working cardio and developing strength. 30 minutes of continuous swinging and lifting a 35 lb ball can leave you quivering. I like them because they are an entire gym the size of a bowling ball. I can easily take mine on trips and continue my routine. I have replaced my weight routine with it. Now I alternate kettlebell with high intensity interval training, also using the swiss ball for some of my ab work.
Posted by Eaquae Legit (Member # 3063) on :
quote:Originally posted by Lyrhawn: I enjoy biking MUCH more than jogging. Especially in the summer, the feel of the wind on my face, the challenge of climbing a hill and the exhileration of speeding back down the other side, it's a blast. And you can go so far on a bike, whereas jogging, for the amateur, really limits your distance.
What is different about your new bike that limits knee pain?
The only accessories I really need to get are a new bike seat and gloves. They are must haves. Someday in the future I'd love to get a new bike, but for now, I think I can add some modest improvements to the bike I have and everything will be fine. I'm still a week or two away I think from riding it to work, but I took look forward to how I'll look in August (hopefully, good).
The last bike I owned was a birthday gift from a big box generic store. I was 13. It was a men's bike. The proportions were all wrong, and I couldn't straighten my legs our properly unless the seat was raised so high that I could no longer touch the ground at all. The seat was also painful.
My new bike (a Giant Cypress w) has many features that make it better. It is designed for an adult female, for one thing, and takes my longer inseam into account. This is a HUGE deal for me. Beyond huge. I have crappy old-lady knees to begin with, and I was very afraid I'd buy a bike and then be unable to use it a lot. It has a gel seat, so my poor tush doesn't die. The gears actually work, so I can handle hills somewhat (knees hate hills).
On a usefulness end of things: the front wheel and seat are quick-release.
The accessories I have add to its usefulness to me. I can just go out for a run, but I can't go for a bike. I need a goal when I bike. So mostly I plan to bike to work, which means I need a bag to put stuff in, like my lunch, my book, a sweater, my work keys, a water bottle, etc. The backpack I was using was far more difficult to carry than the one on the rear rack. It made the trip to and from work incredible, having the rear bag.
The reflectors are another work-related useful thing. Same with the lights. I often work evenings, and riding home after dark would be a very nervous thing, especially for the stretch of road with no bike lane or path. Now I know I can be seen.
The computer is a curiosity. Not really necessary, in itself, but fun to have so I can look at my speed and my cadence and especially my distance. It's just fun. And it was a birthday gift, so hey, no guilt on that one!
While I enjoy riding my bike, I find I can rarely ride for riding's sake. So I found ways to increase the usefulness of my bike, to encourage myself to use it more often. And it's worked out great. I will have this thing for years to come and save a mountain of gas money, if nothing else.
And it's a great way to end a shift. By the time I got home, I didn't have my brain at work, and I could sit down (after a shower) and just relax.
Posted by Lyrhawn (Member # 7039) on :
I never could figure out what gear I should have my bike in. All I know is that on one end of the spectrum, it's harder to pedal, and on the other end of the spectrum, you have to pedal like a million times just to get going, but it's really easy. And I never know what terrain to use what gear for.
Posted by Eaquae Legit (Member # 3063) on :
My thing has 21 gears (3x7), but I only use about 4 of them. 2/4 for going up hills, 2/7 for going down, and 2/5 and 2/6 for in between things. Mostly by feel. I'm no expert.
Posted by Lyrhawn (Member # 7039) on :
What does either set of gears mean?
Posted by Eaquae Legit (Member # 3063) on :
3 gears by the pedals and 7 gears at the back wheel. I keep mine on the middle pedal gear (2) generally, and use gears 4-7 on the wheel gears. The little clicky gear-change things are labelled, so I know the numbers, but if you want more technical than that we're going to have to get someone in here who knows what they're doing.
Posted by The Flying Dracula Hair (Member # 10155) on :
quote:Originally posted by porcelain girl: The best way to relieve muscle soreness from working out is: To work out again.
I'd have to disagree, based on what I understand from my personal trainer. If your muscles are sore it's a sign you should let it rest and recover for a day, or a few. Chances are if your muscles are uncomfortably sore (not that pleasant after burn that feels like progress!) you've worked your muscle too hard. Or you're just beginning working out again, or most likely both in Lyrhawn's case. But you're absolutely correct, stretching is pretty key.
Edit: On an unrelated note - So I've been annoyed to no end on the lack of gettingbetterness in the shoulder department. Of course I now realized that like an idiot I've been fighting the good my Special Shoulder Exercises by lifting and taking down heavy boxes over my head at work - and it had to take a message therapist saying "wow, maybe you should cut that out" to realize, hey, bad idea. I thought they were good exercise for them too. So know, dudes, if your stuff is aching, not sore, but aching: NEVER work through it, you'll just be ripping and tearing and making it worse and have to do weeks of muscle therapy. I hope I do not.
Otherwise, it's surprising how much I miss paying to beat myself up.
[ May 28, 2007, 03:50 PM: Message edited by: The Flying Dracula Hair ]
Posted by Kwea (Member # 2199) on :
Feeling hurt and feeling sore are different things. If you are sore, working out lightly the next day is great. If you hurt, you can damage yourself by working out too soon again.
I just bought my wife a Gazelle, and I plan on using it myself.
My new goal is to lose 30 lbs. That would put me at about 170-180 lbs, at 5'6".
I don't place a lot of faith on the weight charts I have seen....when I was in the Army I was so thin you could count my ribs through my tee shirts, and was in fantastic shape, but according to the weight charts I was still 5 lbs overweight.
I had to have the tape test every single PT test, even though my body fat always was well under the limit....usually about 14-16%.
I will never see those days again....but I don't want to. I just want to be healthier, and to have my wife be healthy.
Posted by El JT de Spang (Member # 7742) on :
quote:Originally posted by Lyrhawn: I never could figure out what gear I should have my bike in. All I know is that on one end of the spectrum, it's harder to pedal, and on the other end of the spectrum, you have to pedal like a million times just to get going, but it's really easy. And I never know what terrain to use what gear for.
Other than starting, or hill climbing/descending it's really just personal preference.
The gears just establish the ratio of pedal revolutions to wheel revolutions. The high gears mean you have to turn the pedals more to turn the wheel once, and the low gears mean you have to turn the pedals less to turn the wheels once. So it's usually easier to start out in a high gear and then, as you accelerate to your cruising speed you downshift into a lower gear.
I find that I try to shift in order to keep my pedal revolutions around 60-80 rpm. If I'm going slow I can do that in a high gear, but if cruising I need to be in a higher gear. If I'm sprinting I need a higher gear still. So, in other words, if you want to speed up you might consider downshifting rather than pedaling faster.
Posted by Lyrhawn (Member # 7039) on :
Thanks for the great link Dracula! I've been split before on whether or not I should work out again or rest the day after a workout, and you're right, much of my own soreness is probably because I'm just getting back into a routine again.
JT -
So if I want to go faster, I should be in a higher gear (and thus pedaling more?)
Posted by porcelain girl (Member # 1080) on :
Huge difference between soreness and acheing/injury. If you work your muscles, they are going to be sore. Period. A build up in lactic acid makes them sore, and the best way to decrease that build up is through stretching, working your muscles again, and drinking lots of water.
Getting stronger is less than comfortable, but there is a difference between good hurt and bad hurt. Don't work through bad hurt, obviously.
Most professional dancers are all about body preservation, so they are a good resource. (Especially older dancers, they're practically physical therapists.)
A little extra something you can do (other than a hot bath) is right after a hard work out, lightly thump the heel of your hand down all your muscles. You make a half fist and let your hand bounce loosely from your wrist, up and down your body. thhis should be done while you're still hot and sweaty, between long, deep, stretching.
Posted by Earendil18 (Member # 3180) on :
Hey, so I'm starting up Tom Venuto's/Chris Chew's/Body-For-Life's exercise and diet program again. I put slashes, because these programs are all basically the same thing with a few minor variations.
As I type this, I'm eating my very first tomato! brr, it's kinda bitter tasting.
I did this program before, but I don't think I applied myself very well, or set really good goals. So I'm going about it differently this time, especially when it comes to the timing and content of my meals.
Anybody else doing these programs?
Anybody live near Spokane who'd want a partner?
Posted by El JT de Spang (Member # 7742) on :
quote:So if I want to go faster, I should be in a higher gear (and thus pedaling more?)
If you want to go faster you want to be in a lower gear, and pedaling the same. Or you can stay in the same gear and pedal more.
Although I suppose it's possible I've reversed the conventions of the 'high' and 'low' gears, saying one where I really mean the other. But they're somewhat arbitrary anyhow.
But the gear you're in doesn't necessarily have any correlation with pedalling more or less -- they're two separate adjustments you can make. You can pedal faster or slower regardless of what gear you're in, changing your speed that way. Or you can shift gears and keep your pedalling the same, changing gears that way.
If find it's easiest for me to sort of 'set' my pedalling speed and not think about it (the same way you set your pace when you're jogging, basically) and adjust my speed by shifting.
But since I'm typically always riding on flatlands I don't have to shift much once I'm at cruising speed.
Posted by Lyrhawn (Member # 7039) on :
It's March again, and you all know what that means...Spring is coming! I never really considered it before but, those of you who live in warmer climates don't really have an excuse do you? Well then neither do I, but it's so much harder to get motivated in the Winter.
Anywho, like most every year since this thread was started, Spring is just around the corner and I have to ask: What are you goals this year?
I haven't really done any working out since last summer. But I'm looking forward to it when it gets a little warmer out. I was considering putting some of my income tax money towards a exercise bike so if I want to be lazy I can stay in, but, I still do rather enjoy a nice bike ride, and I was doing quite a few miles on a very regular basis for awhile there. Assuming my bike still works (it's possible it has snow related damage from the Winter) I'm going to get back into regular biking probably in April when the weather gets nicer, and I'll get back into some light weights around the same time.
I don't have any specific goals this year yet. I thought I put on a few pounds over the Winter, but, I weighed myself the other day and I'm still right where I always am, or at least within the margin of error. But I've always been less concerned about the number really. I need to get back into a regular routine, and just see where I am before I can say where I want to be. So I guess my first goal is: Get into a routine. Then I'll set more concrete goals that I can achieve. Probably my second and third goals won't be attached to firm number, but will be short term goals like "ride a mile further" or "lift another 5lbs," as I like the feeling that comes from checking things off a list like that.
I'm going to set modest nutritional goals this year, and though I know it's a less good idea, I'll make them somewhat vague. I just don't have it in me to go the whole nine yards on eating, but, I'm generally pretty good about not overdoing it, so I plan to eat more fruits and veggies, drink less pop and more water, and in general just make smarter choices. Eat smaller portions, more romaine lettuce, etc. I'm not going to weigh out my food and eat to the tune of an alarm clock, but I think I can eat smarter if I just summon a little will power.
Everyone else?
Posted by SenojRetep (Member # 8614) on :
I'm trying to get in shape for a short-distance triathlon by the end of the summer. I've been conditioning since late January.
I've always wanted to try a tri, but have been daunted by the distance involved. Last Fall some friends pointed out that they have a range of distances, and the shortest (appr. 1/3 mile swim, 15 mile bike, 3 mile run) is very do-able even for the fitness disinclined (like myself).
But it's funny; after 8 years of my wife telling me I need to exercise or I'm going to have a heart attack, now she worries that I'm exercising too hard and I'm going to give myself a heart attack.
Posted by brojack17 (Member # 9189) on :
Cindy and I have been walking 45 minutes a day (six days a week). We just finished our second week. I can already tell a difference. I have more energy and I am sleeping much better. I have also given up pop and candy (two bad habits I had), and I am generally trying to eat better.
Posted by PSI Teleport (Member # 5545) on :
I think it's amazing what our bodies can do. I've been walking on the treadmill but I wanted to start running, so I started this "program" that allows you to get up the stamina to run for 24 minutes. You start out the first week walking for seven minutes and running for one and then repeating two times. (There is also warm-up and cool down; you don't just stop after the last run!) Then the next week you walk for six and run for two, and so forth. The first time I ran, I could barely finish one minute without feeling like I was going to pass out. Then a couple of days ago I did my first 5/3 ratio. After the last three minute run I was bouncing and throwing my arms in the air and louding singing the theme from Rocky. It was awesome!
Posted by Starsnuffer (Member # 8116) on :
Ok, so part of my new year's resolution was to start exercising more after my schedule got less hectic. That time has arrived and I've been biking and running reliably for the past week or so, and I'm getting over the weakness a winter of not running has gotten me, and I'm feeling good about it.
My goals? I don't have... goals, as such, right now. My goal is to be able to run 6 miles or so comfortably and biking 10 or so miles comfortably.
Also I hope to find somebody(s) to run/bike with, and I'm thinking of doing a triathlon.
So I'll keep going and get myself in better shape. Yay exercise. Feels good.
Posted by Boothby171 (Member # 807) on :
Walking up to 10 miles a day on weekends, and 3 or so during the week. Trying to get to the bicycle enough to be able to ride the 42 mile "5 Boro Bike Tour in NYC in May!
Posted by AvidReader (Member # 6007) on :
I bought Dance Dance Revolution with my birthday money, and I'm trying to use it at least a half-hour every other day. It's a lot of fun so far, but I've felt hungrier this week, too, so I'm not sure it's going to help any on the weight loss front.
At work we're holding a biggest loser competition. The official contest is a $50 buy in and whoever loses the most percentage of their starting weight gets the pot. That was a bit steep for us, so four of us in my department chipped in $10 each to buy a nice scale and whoever loses the highest percentage gets to keep the scale.
Posted by brojack17 (Member # 9189) on :
I'm in my fourth week of walking. I have added in machine weights for the past couple of weeks. So far, I have lost six pounds and I am fitting into my nice clothes from a couple of years ago.
I feel great.
Posted by Belle (Member # 2314) on :
Well my daughter the gymnast complained recently of shin pain. I told her that it was probably the repetitive running and pounding from doing front handsprings about 50 times a day - she had been struggling with the move and wanted to nail it before a competition so she literally got home from school, drug out her gymnastics mat and did front handsprings until she nearly collapsed.
Add that to the "normal" gymnastic workouts at the gym six hours a week, and you can imagine her legs were taking a pounding they weren't used to.
I told her to back off, stop doing them at home for a few days, only doing them at the gym (which has a spring floor, so it's really safer than our mat, even if we did purchase a high quality one for practice). And voila! The pain went away.
The funniest thing was the look she gave me when I suggested that the repeated pounding might have caused the pain. It was like she'd never heard of such a thing. I think there was an expectation with her that you had to fall or have something catastrophic happen to get injured.
*shakes head*
Kids.
Posted by Starsnuffer (Member # 8116) on :
That's great brojack, sounds like you're doing awesomely(what an awkward word). I'm excited to go out today--I kept thinking "ooh going to exercise when I go home." But first, school obligations (not too much to interfere, but school comes first, within reason)
Posted by brojack17 (Member # 9189) on :
Belle,
When I had problems with shin splints, I would take a dixie cup and fill it completely to the top with water and freeze it. Then I would take it and rub my shins. You can tear the cup back as needed to expose more ice as needed. It's messy but really helps.
quote:Originally posted by Belle: Well my daughter the gymnast complained recently of shin pain. I told her that it was probably the repetitive running and pounding from doing front handsprings about 50 times a day - she had been struggling with the move and wanted to nail it before a competition so she literally got home from school, drug out her gymnastics mat and did front handsprings until she nearly collapsed.
Add that to the "normal" gymnastic workouts at the gym six hours a week, and you can imagine her legs were taking a pounding they weren't used to.
I told her to back off, stop doing them at home for a few days, only doing them at the gym (which has a spring floor, so it's really safer than our mat, even if we did purchase a high quality one for practice). And voila! The pain went away.
The funniest thing was the look she gave me when I suggested that the repeated pounding might have caused the pain. It was like she'd never heard of such a thing. I think there was an expectation with her that you had to fall or have something catastrophic happen to get injured.
*shakes head*
Kids.
Posted by brojack17 (Member # 9189) on :
quote:Originally posted by Starsnuffer: That's great brojack, sounds like you're doing awesomely(what an awkward word). I'm excited to go out today--I kept thinking "ooh going to exercise when I go home." But first, school obligations (not too much to interfere, but school comes first, within reason)
Thanks star. It feels great. You keep up the good work too.
Posted by Starsnuffer (Member # 8116) on :
For shin splint things, the ice-in-a-dixie-cup method does help a lot, so does dunking/soaking your legs in cold water right after exercise for a bit.
Posted by Starsnuffer (Member # 8116) on :
So unless I exercise later today the week's exercise results are in!
I ran 1hour:12minutes And Biked 1hour:27minutes
Woo. I went out this morning and finally had a reason to use my reflector vest I got for christmas (yay safety). It had lightly snowed overnight so it was very crunchy running around. Good fun.
Posted by Lyrhawn (Member # 7039) on :
So we're more than half way through the Summer (in Michigan anyway). How has everyone been doing?
I've been biking, not with any regularity, but off and on throughout the Spring and Summer.
But the biggest thing I've done is...I joined a gym! Yesterday a friend and I went and officially signed up! I'm actually pretty excited. I've been really motivated to do a variety of things lately, and I really like the convenience of the place being relatively cheap and so close to home. Plus the people there are really nice and everyone working out is at different ages and levels so I don't feel all out of place.
I'm a little intimidated by the machines. I don't have the money for a personal trainer, it's like $60 a session. All the machines have little placards on them that tell you what muscle they work and how to use them, so I guess I could just jump in and figure it out, but it's still a lot to take in all at once since there are just so many different machines.
Using free weights I don't actually do that many different work outs. I rely on the recumbent bike to work my lower body, and then do a couple exercises for the biceps, triceps, abs...and then I carefully do the back, shoulder and chest exercises, which are harder with the equipment I don't have. So I was thinking maybe I'd keep doing the arm and ab workouts at home with the free weights and then maybe tackle the other stuff with the machines. I don't know when I'd find the time to even USE all the machines, there are more than a dozen, all for different muscles.
Is there a generally recommended limit for how many muscles or muscle groups you should work in a single workout?
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Sundays Dana, of course, isn't available, and Mom & Dad have been coming over with their bikes and we've been going for a ride instead. ![[Big Grin]](biggrin.gif)
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). I thought it was my blood sugar too low because I hadn't eaten yet.